Nutrition notes
U.S. Dietary Guidelines 2015-2020:
1.
2.
3.
4.
5.
A healthy eating pattern includes:
¡ A variety of ______from all of the subgroups – dark green, red and orange, legumes (beans and peas), starchy, and other
Examples?
¡ ______
¡ ______
¡ ______
¡ Fruits, especially whole fruits
Why? ______
¡ Grains, at least ______of which are whole grains
¡ Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
¡ A variety of ______foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
A healthy eating pattern limits:
¡ Saturated fats and trans fats, added sugars, and sodium
______– are ______at room temperature and come mainly from animal food products
______ – usually artificially made through a process called ______(adding hydrogen to vegetable oils to make them more solid)
What diseases or health concerns can be associated with high amounts of these fats in a person’s diet?
¡ ______
¡ ______
¡ ______
Recommendations:
¡ Consume less than ______of calories per day from added sugars
¡ Consume less than ______of calories per day from saturated fats
¡ Consume less than 2,300 milligrams (mg) per day of ______
Calculating your caloric needs
¡ ______(BMR) – the amount of energy (in the form of ______) that the body needs to function while resting for 24 hours
Chronic diseases
¡ Eating a diet high in calories, ______fat, sodium, and ______increases your risk for many diseases, including:
Heart disease
______
Obesity
______(high blood pressure)
Stroke
Osteoporosis
______
Leading causes of death
Which of the leading causes of death are related to unhealthy eating habits?
· ______
· ______
· ______
· ______
Chronic diseases
¡ Heart disease (also called ______disease)
Leading cause of death in the United States
1 in _____ deaths can be attributed to heart disease
¡ ______
Commonly caused by poor diet and inactivity (majority of people with type II diabetes are overweight or obese)
Affects approximately ______million Americans
The body either becomes resistant to insulin or stops producing insulin altogether
Insulin - a ______that regulates your blood sugar levels
¡ Hypertension (______)
Can cause ______and stroke
Over ______million Americans have hypertension
Can be caused by diets high in ______
¡ Osteoporosis
A ______disease that occurs when the body loses too much bone, makes too little bone, or both, causing bones to become weak
Affects approximately ______million Americans
Can be caused by not consuming enough ______
¡ Cancer
Poor diet can be the cause of many cancers, including cervical, colon, gallbladder, kidney, liver, ovarian, uterine, and breast cancers
Number _____ leading cause of death in America