2005 dietary guidelines for americans - food and · pdf file · 2015-10-012005...
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NutritionandPhysicalActivityBasics �
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2005 Dietary Guidelines for Americans
The2005 Dietary Guidelines for Americansgivescience-basedadviceonfoodandphysicalactivitychoicesforhealth.Itsrecommendationsareforthegeneralpublicover2yearsofage.Toseethefull80-pageDietary Guidelinesreport,gotowww.healthierus.gov/dietaryguidelines.KeyconceptsfromtheDietary Guidelinesaredescribedbelow.
Finding Your Way to a Healthier You Adaptedfrom2005 Dietary Guidelines for Americans
Feel better today. Stay healthy for tomorrow.Here’show:Thefoodandphysicalactivitychoicesyoumakeeverydayaffectyourhealth—howyoufeeltoday,tomorrow,andinthefuture.Thescience-basedadviceoftheDietary Guidelines for Americans 2005highlightshowto:
Makesmartchoicesfromeveryfoodgroup.
Findyourbalancebetweenfoodandphysicalactivity.
Getthemostnutritionoutofyourcalories.
Youmaybeeatingplentyoffood,butnoteatingtherightfoodsthatgiveyourbodythenutrientsyouneedtobehealthy.Youmaynotbegettingenoughphysicalactivitytostayfitandburnthoseextracalories.
Eatingrightandbeingphysicallyactivearen’tjusta“diet”ora“program”–theyarekeystoahealthylifestyle.Withhealthfulhabits,youmayreduceyourriskofmanychronicdiseasessuchasheartdisease,diabetes,osteoporosis,andcertaincancers,andincreaseyourchancesforalongerlife.
Make smart choices from every food group.Thebestwaytogiveyourbodythebalancednutritionitneedsisbyeatingavarietyofnutrient-packedfoodseveryday.Justbesuretostaywithinyourcalorieneeds.
Ahealthyeatingplanisonethat:
Emphasizesfruits,vegetables,wholegrains,andfat-freeorlowfatmilkandmilkproducts.
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Includesleanmeats,poultry,fish,beans,eggs,andnuts.
Islowinsaturatedfats,transfats,cholesterol,salt(sodium),andaddedsugars.
Don’t give in when you eat out and are on the go.It’simportanttomakesmartfoodchoicesandwatchportionsizeswhereveryouare-atthegrocerystore,atwork,inyourfavoriterestaurant,orrunningerrands.Trythesetips:
Atthestore,planaheadbybuyingavarietyofnutrient-richfoodsformealsandsnacksthroughouttheweek.
Whengrabbinglunch,haveasandwichonwhole-grainbreadandchooselowfat/fat-freemilk,water,orotherdrinkswithoutaddedsugars.
Inarestaurant,optforsteamed,grilled,orbroileddishesinsteadofthosethatarefriedorsautéed.
Onalongcommuteorshoppingtrip,packsomefreshfruit,cut-upvegetables,stringcheesesticks,orahandfulofunsaltednutstohelpyouavoidimpulsive,lesshealthfulsnackchoices.
Mix up your choices within each food group.
Focus on fruits.Eatavarietyoffruits—whetherfresh,frozen,canned,ordried—ratherthanfruitjuiceformostofyourfruitchoices.Fora2,000-caloriediet,youwillneed2cupsoffruiteachday(forexample,1smallbanana,1largeorange,and¼cupofdriedapricotsorpeaches).
Vary your veggies.Eatmoredark-greenveggies,suchasbroccoli,kale,andotherdarkleafygreens;orangeveggies,suchascarrots,sweetpotatoes,pumpkin,andwintersquash;andbeansandpeas,suchaspintobeans,kidneybeans,blackbeans,garbanzobeans,splitpeas,andlentils.
Make half your grains whole. Eatatleast3ouncesofwhole-graincereals,breads,crackers,rice,orpastaeveryday.Oneounceisabout1sliceofbread,1cupofbreakfastcereal,or½cupofcookedriceorpasta.Looktoseethatgrainssuchaswheat,oats,orcornarereferredtoas“whole”inthelistofingredients.
Get your calcium-rich foods.Get3cupsoflowfatorfat-freemilk—oranequivalentamountoflowfatyogurtand/orlowfatcheese(1½ounces
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ofcheeseequals1cupofmilk)—everyday.Forkidsaged2to8,it’s2cupsofmilk.Ifyoudon’torcan’tconsumemilk,chooselactose-freemilkproductsand/orcalcium-fortifiedfoodsandbeverages.
Go lean with protein.Chooseleanmeatsandpoultry.Bakeit,broilit,orgrillit.Andvaryyourproteinchoices—withmorefish,beans,peas,nuts,andseeds.
Know the limits on fats, salt, and sugars. ReadtheNutritionFactslabelonfoods.Lookforfoodslowinsaturatedfatsandtransfats.Chooseandpreparefoodsandbeverageswithlittlesalt(sodium)and/oraddedsugars(caloricsweeteners).
Find your balance between food and physical activity.Becomingahealthieryouisn’tjustabouteatinghealthy—it’salsoaboutphysicalactivity.Regularphysicalactivityisimportantforyouroverallhealthandfitness.Italsohelpsyoucontrolbodyweightbybalancingthecaloriesyoutakeinasfoodwiththecaloriesyouexpendeachday.
Adultsshouldbephysicallyactiveforatleast30minutesmostdaysoftheweek.
Increasingtheintensityorthetimethatyouarephysicallyactivecanhaveevengreaterhealthbenefitsandmaybeneededtocontrolbodyweight.About60minutesadaymaybeneededtopreventweightgain.
Childrenandteenagersshouldbephysicallyactivefor60minuteseveryday,ormosteveryday.
Get the most nutrition out of your calories.Thereisarightnumberofcaloriesforyoutoeateachday.Thisnumberdependsonyourage,activitylevel,andwhetheryou’retryingtogain,maintain,orloseweight.(2,000caloriesisthevalueusedasageneralreferenceonthefoodlabel.ButyoucancalculateyournumberatMyPyramid.gov.)Youcoulduseuptheentireamountonafewhigh-calorieitems,butchancesareyouwon’tgetthefullrangeofvitaminsandothernutrientsyourbodyneedstobehealthy.
Choosethemostnutritionally-richfoodsyoucanfromeachfoodgroupeachday—thosepackedwithvitamins,minerals,fiber,andothernutrientsbutlowerincalories.Pickfoodslikefruits,vegetables,wholegrains,andfat-freeorlowfatmilkproductsmoreoften.
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Nutrition: To know the facts…use the label.
MostpackagedfoodshaveaNutritionFactslabel.Forahealthieryou,usethistooltomakesmartfoodchoicesquicklyandeasily.Trythesetips:
Keeptheselow:saturatedfats,transfats,cholesterol,andsodium.
Getenoughofthese:potassium,fiber,vitaminsAandC,calcium,andiron.
Usethe%DailyValue(DV)columnwhenpossible:5%DVorlessislow,20%DVormoreishigh.
Check servings and calories. Lookattheservingsizeandhowmanyservingsyouareactuallyconsuming.Ifyoudoubletheservingsyoueat,youdoublethecaloriesandnutrients,includingthe%DVs.
Make your calories count. Lookatthecaloriesonthelabelandcomparethemwithwhatnutrientsyouarealsogettingtodecidewhetherthefoodiswortheating.Whenoneservingofasinglefooditemhasover400caloriesperserving,itishighincalories.
Don’t sugarcoat it. Sincesugarscontributecalorieswithfew,ifany,nutrients,lookforfoodsandbeverageslowinaddedsugars.Readtheingredientlistandmakesurethataddedsugarsarenotoneofthefirstfewingredients.Somenamesforaddedsugars(caloricsweeteners)includesucrose,glucose,highfructosecornsyrup,cornsyrup,maplesyrup,andfructose.
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Nutrition FactsServing Size 1 cup (228g)Servings Per Container 2
Amount Per Serving
Calories 250 Calories from Fat 110
% Daily V alue*
Total Fat 12g 18%
Saturated Fat 3g
Trans Fat 0g
15%
Cholesterol 30mg 10%Sodium 470mg 20%Total Carbohydrate 31g 10%
Dietary Fiber 0g 0%Sugars 5g
Protein 5g
Vitamin A 4%Vitamin C 2%Calcium 20%
Iron 4%
HOW TO READ A NUTRITIONFACTS LABEL
Macaroni&Cheese
StartHere
Limit theseNutrients
Get Enough of theseNutrients
* Percent Daily Values are based on a 2,000 calorie diet.Your Daily Values may be higher or lower depending onyour calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Footnote
Quick Guide to % Daily Value
5% or less is Low20% or more is High
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Know your fats.Lookforfoodslowinsaturatedfats, transfats,andcholesteroltohelpreducetheriskofheartdisease.Mostofthefatsyoueatshouldbepolyunsaturatedandmonounsaturatedfats.Keeptotalfatintakebetween20and35percentofcalories.
Reduce sodium (salt), increase potassium.Researchshowsthateatinglessthan2,300milligramsofsodium(about1tspofsalt)perdaymayreducetheriskofhighbloodpressure.Mostofthesodiumpeopleeatcomesfromprocessedfoods,notfromthesaltshaker.Alsolookforfoodshighinpotassium,whichcounteractssomeofsodium’seffectsonbloodpressure.
Play it safe with food.
Knowhowtoprepare,handle,andstorefoodsafelytokeepyouandyourfamilysafe:
Cleanhands,food-contactsurfaces,fruits,andvegetables.Toavoidspreadingbacteriatootherfoods,meatandpoultryshouldnotbewashedorrinsed.
Separateraw,cooked,andready-to-eatfoodswhileshopping,preparing,orstoring.
Cookmeat,poultry,andfishtosafeinternaltemperaturestokillmicroorganisms.
Chillperishablefoodspromptlyandthawfoodsproperly.
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180°F
170°F
165°F
160°F
145°F
140°F
40°F
0°F
Whole poultry
Poultry breasts
Stuffing, ground poultry,reheat leftovers
Meats (medium), egg dishes,pork, and ground meats
Beef steaks, roasts, veal, lamb(medium rare)
Hold hot foods
Refrigerator temperatures
Freezer temperatures
DANGER ZONE
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About alcohol.
Alcoholicbeveragesshouldnotbeconsumedbysomeindividuals,includingchildrenandadolescents,amongotherpopulationsspecificallymentionedintheDietary Guidelines for Americans.Ifadultschoosetodrinkalcohol,theyshoulddosoinmoderation.Moderatedrinkingmeansupto1drinkadayforwomenandupto2drinksformen.Twelveouncesofregularbeer,5ouncesofwine,or1½ouncesof80-proofdistilledspiritscountasadrinkforpurposesofexplainingmoderation.Rememberthatalcoholicbeverageshavecaloriesbutarelowinnutritionalvalue.
Generally,anythingmorethanmoderatedrinkingcanbeharmfultoyourhealth.Andsomepeople,orpeopleincertainsituations,shouldn’tdrinkatall.Ifyouhavequestionsorconcerns,talktoyourdoctororhealthcareprovider.
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MyPyramid Food Guidance System
TheU.S.DepartmentofAgriculturehaspackagedrecommendationsfromtheDietary Guidelines for AmericansintotheMyPyramid Food Guidance System.MyPyramidwasdesignedtoprovidemanyoptionstohelpAmericansmakehealthyfoodchoicesandtobeactiveeveryday.TherecommendationsinMyPyramidareforthegeneralpublicover2yearsofage.MyPyramidisnotatherapeuticdietforanyspecifichealthcondition.Individualswithachronichealthconditionshouldconsultwithahealthcareprovidertodeterminewhatdietarypatternisappropriateforthem.Formoredetailedinformation,gotoMyPyramid.gov.TheMyPyramidgraphic,slogan,messages,andanatomyaredepictedbelow.
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Facts About Heart Disease
Did you know?
CoronaryheartdiseaseisthesinglelargestkillerofAmericanmalesandfemales.
Aboutevery26secondsanAmericanwillsufferacoronaryevent,andabouteveryminutesomeonewilldiefromone.
In2005,37percentofstudentsingrades9to12viewedtelevision3ormorehoursontheaverageschoolday.
In2005,24percentofadultAmericansdidnotparticipateinanyleisure-timephysicalactivitiesinthepastmonth.
Theriskofdevelopingheartdiseasemaybedecreasedbyfollowingahealthydietandbeingphysicallyactive.
What is heart disease?Heartdiseaseoccurswhenthearteriesthatsupplybloodtotheheartmusclebecomehardenedandnarrowedduetoabuildupofplaqueontheinnerwallsofthearteries.Heartdiseasecausesadecreaseintheheart’sabilitytoworkproperly.Heartattacks,strokes,andhighbloodpressureareallfactorsthatcandamagetheheart.
What is a heart attack?Aheartattackcanoccurwhenanarterythatsuppliesbloodtotheheartbecomesblocked.Thiscanhappenwhenthereisabuildupoffatorcholesterolorabloodclot.Withoutoxygen-richblood,theheartmusclesufferssignificantdamageanddies.
What is a stroke?Astrokeoccurswhenanarterythattransportsbloodandoxygentothebrainbecomesblockedorwhenabloodvesselinthebrainbursts.Withoutenoughoxygen,braincellsdieresultinginmemorylossaswellasaninabilitytotalk,walk,ormove.Oncebraincellsdie,theycannotbereplaced.
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What is high blood pressure?Bloodpressureisameasureoftheforcewithwhichbloodpushesagainstthearterywallsasitispumpedthroughthecardiovascularsystem.Optimalbloodpressureforadultsis<120/<80.Abloodpressurereadingof140/90isconsideredhighandisdiagnosedashypertension.Hypertensionmeansthatthereistoomuchpressureonthearterywallsandthehearthastoworkhardertopumpblood.Highbloodpressurecanbegininchildhood,andovertimemaycausethehearttoenlargeandthearteriestobecomescarred,hardened,andlesselastic.Lesselasticarteriesaremorelikelytobecomeclogged,settingthestageforaheartattackorstroke.Highbloodpressurecanalsoleadtokidneyfailureifbloodvesselsinthekidneyaredamaged,and/orblindnessasarteriesintheeyebecometoonarrow.OneinfourAmericanssuffersfromhighbloodpressureandnearlyone-thirdofthesepeopledonotknowtheyhaveit.
What are the risk factors for heart disease?
High blood pressure. Excessivesodiumintakehasbeenshowntoraisebloodpressure.The2005 Dietary Guidelines for Americans recommendseatingnomorethan2,300mg.ofsodium(theamountfoundin1teaspoonofsalt)aday.Byage17,theaveragechildconsumes3,670mg.daily!
High blood cholesterol.Consumingfoodshighinsaturatedfat,transfat,andcholesterol,suchasmeat,milk,andmilkproducts,canleadtohighbloodcholesterollevels.About10percentofadolescentsages12–19havetotalcholesterollevelsexceeding200mg/dL,whichisconsideredhightotalbloodcholesterol.
Obesity and overweight. Being20percentormoreaboveidealbodyweightdoublestheriskofdevelopingheartdisease.Extraweightaroundandabovethewaistisassociatedwithanincreasedrisk.
Physical inactivity. Theriskforheartdiseaseis1.5to2.4timeshigherforpeoplewhoareinactivecomparedwiththosewhoarephysicallyactiveonaregularbasis.Thisincreaseinriskiscomparabletothatobservedforpeoplewhohavehighbloodcholesterolorhighbloodpressure,orpeoplewhosmokecigarettes.
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Smoking.Smokershavemorethandoubletheriskofhavingaheartattackthannonsmokers.Smokingdamagesthebloodvesselsandstimulatesthedevelopmentoffattydepositsaroundthearteries.
Heredity.Highbloodcholesterolandhighbloodpressurearealsorelatedtogenetics.Childrenwhoseparentshavehighcholesterolorhighbloodpressurearemorelikelytodeveloptheseconditionswhichcontributetoheartdisease.
Gender. Menhavemoreheartdiseasethanwomen,butitisstillthegreatestkillerofwomen.
Age. Aboutfouroutoffivepeoplewhodieofaheartattackareage65orolder.Heartdiseaseprimarilyaffectsmiddle-agedandolderadults,buttheriskisincreasinginyoungerpeople,especiallyamongoverweight,inactiveyoungadults.
How can I decrease my risk of developing heart disease?
Fill up on fiber. Youcanincreasetheamountoffiberinyourdietbyincludingmorebeans.Trycookingchiliandbeansoups;addkidneybeanstoriceandsalads.Rootvegetables,suchassweetpotatoes,aregoodsourcesoffiber.Tryaddingthesevegetablestosoupsorstews.Addapplesandpearstoslawsandsalads.Othergoodsourcesoffiberarepeas,oranges,raspberries,oatbran,whole-wheatbreads,ryewafercrackers,andwhole-grainbreakfastcereals.Readthefoodlabel;foodswith20%ormoreofthe%DVforfibercontributealargeamount,whilefoodswith5%orlessofthe%DVcontributeasmallamountoffiber.
Eat less saturated and trans fats. Knowyourlimitsforfat.Adultsshouldkeeptotalfatintakebetween20to35percentofcalories,withmostfatscomingfromsourcesofpolyunsaturatedandmonounsaturatedfattyacids,suchasfish,nuts,andvegetableoils.Therecommendationforchildrenandadolescentsistokeeptotalfatintakebetween25to35percentofcaloriesforages4to18.
Choose baked, steamed, or broiled rather than fried foods most often. Limityourconsumptionofsolidorsaturatedfatssuchasbutterandhardorstickmargarine.Usevegetableoils(canola,olive,safflower,corn,sunflower,sesameseed)asasubstitute.Othermajorsourcesofsaturatedfatincludegroundbeef(hamburgermeat),sausage,hotdogs,
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bologna,wholemilk,cheese,icecream,pies,pastries,andchocolatebars.Chooseleanmeatsandpoultryandfat-freeorlowfat(1%)milkproductsandsoftmargarine.Cutbackonhardorstickmargarine,cakes,cookies,andpiesthatcontainpartiallyhydrogenatedoils(transfat).
Eat fewer foods that are high in cholesterol. Foodscontainingcholesterolcomefromanimalsandanimalproductssuchasmeat,poultry,shellfish,wholemilkandwhole-milkproducts,butter,lard,andeggyolks.
Eat fewer high-sodium foods.High-sodiumfoodsincludemanyprocessedfoodsthatarecannedordehydratedsuchasinstantramennoodlesoups;processedmeats(hotdogs,bologna,sausage,bacon);processedcheese(American);frozendinners;cannedpastaandsoups;flavoredriceandpastamixes;andmostfastfoods.Lookforlower-sodiumversionsofmanyoftheseproducts.
Be physically active to protect your heart.PhysicalactivitycanraiseHDL(good)cholesterol,lowerbloodpressure,andhelpmaintainweight.Adultsshouldgetatleast30minutesofmoderate-intensityphysicalactivitymostdaysoftheweek,preferablyeveryday.Childrenandadolescentsneed60minutesofphysicalactivityonmost,preferablyall,daysoftheweek,includingmoderatetovigorousexercise.Examplesofmoderatephysicalactivitiesinclude:lightgardening/yardwork,walking,anddancing.
Formoreinformationonheartdisease,contactyourlocalchapteroftheAmericanHeartAssociationorvisitwww.americanheart.org.
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Facts About Diabetes
Did you know?
DiabetesisthesixthleadingcauseofdeathintheUnitedStates.
Diabetesisachronicdiseaseforwhichthereisnocure.Altogether,diabetescontributedto213,000deathsin2000.
Approximately20.8millionor7%ofallAmericanshavediabetes,howeverone-thirdofthemdonotknowtheyhaveit.
Eachyearmorethan82,000amputationsareperformedonAmericanswithdiabetes.
Tento21percentofallpeoplewithdiabetesdevelopkidneydisease.
Theprevalenceoftype2diabetesisontheriseamongadolescents.Studiesindicatethattype2diabetesisbecomingmorecommonamongNativeAmerican,African-American,andHispanicchildrenandadolescents.
What is diabetes?Diabetesoccurswhenthebodyisunabletotransportsugarfromthebloodintothecellsinthebody.Leftuntreated,diabetescanleadtoblindness,kidneyfailure,andnervedamageinthefeetandthelegs.
What are the two types of diabetes?1.Type1diabetesoccurswhenthebodyisunabletoproduceinsulin
(thehormonethattransportssugarfromthebloodintocells).Type1diabetesusuallydevelopsinchildhood,anditscauseisnotentirelyunderstood.Somescientistshavelinkedittobothgeneticandenvironmentalcomponents.
2.Type2diabetesoccurswhenthereisadecreaseinthecells’sensitivitytoinsulin.Itusuallyoccursinadultsovertheageof40whoareoverweightorobeseandphysicallyinactive,butthereisnowariseinthenumberofchildrenandadolescentsdiagnosedwiththedisease.Itisbelievedthatanincreaseinoverweightratesamongyoungpeopleisonecomponentofthefactorsthatleadtoincreasesintype2diabetes.
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What are the risk factors for type 2 diabetes?
Diet
Physicalinactivity
Obesityandoverweight
Familyhistoryofdiabetes
How can I decrease my risk of developing type 2 diabetes?
Followahealthydietlowinfatandrichinfruitsandvegetablestohelppreventexcessiveweightgain.
Getatleast30minutesofmoderate-intensityphysicalactivitymostdaysoftheweek,preferablyeverydayforadultsandatleast60minutesofphysicalactivityforchildrenandadolescentsonmost,preferablyall,daysoftheweek.
Formoreinformation,contacttheAmericanDiabetesAssociationat800-342-2383orvisitwww.diabetes.org.
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Facts About Fats
Fatsarethemostconcentratedsourceofcaloriesandsomefatshavebeenassociatedwiththedevelopmentofheartdiseaseandotherseriousillnesses.Althoughahighintakeoffathasbeenassociatedwiththedevelopmentofcertaindiseases,certaintypesoffatsareessentialforgoodhealth.
Why do we need some fat in our diet?
Fat:providesessentialfattyacidssuchaslinolenic,alsoknownasOmega-3,andlinoleic,alsoknownasOmega-6(essentialfattyacidsarefatsthatthebodycannotmanufacture);
isnecessaryfortheabsorptionofimportantvitamins(A,D,E,K);actsasaninsulatortomaintainbodytemperature;suppliesoilstoskinandhairfolliclesforahealthiercomplexionandshinyhair;
improvesthetasteoffoodsandpromotesdigestion.
What are the different types of fats?
Saturated fatsareusuallysolidoralmostsolidatroomtemperature(e.g.,butter,lard).Thesefoodsintroducecholesterolintothebodywhichmayraisebloodcholesterollevelsandincreasetheriskofcardiovasculardisease.Saturatedfatisfoundinanimalproductssuchasmeat,poultry,andwhole-fatmilkandmilkproducts,suchascheese,butter,andcream,aswellasprocessedandfastfoods.
Unsaturated fats (e.g.,monounsaturated,polyunsaturated)areusuallyliquidorsoftatroomtemperature(e.g.,vegetableoilsandsoftmargarine).Someexceptionsincludeunsaturatedfatsfoundinolives,avocados,andpeanutbutter.Whensubstitutedforsaturatedfat,unsaturatedfatmaylowercholesterollevelsorhelpreducetheriskofheartdisease.
Trans fats arecreatedwhenoilsare“partiallyhydrogenated”toturnliquidoilsintosolidmargarineorshortening.Foodsthatarehighintransfatincludehardorstickmargarine,cakes,cookies,pies,andotherfattyfoodsmadewithpartiallyhydrogenated(partiallyhardened)oils.Transfatcontributestoelevatedbloodcholesterollevelsandcanincreaseheartdiseaserisk.
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How can I know the limits on fats in my diet?
Themaximumamountoffatapersonshouldconsumedailydependsonhisorherage,gender,physicalactivity,growth,andthenumberofcaloriesheorsheconsumes.Itisrecommendedthatadultsshouldkeeptotalfatintakebetween20to35percentofcalories,withmostfatscomingfromsourcesofpolyunsaturatedandmonounsaturatedfattyacids,suchasfish,nuts,andvegetableoils.Therecommendationforchildrenandadolescentsistokeeptotalfatintakebetween25to35percentofcaloriesforages4to18yearsold.Makesureyourtotalfatintakeiswithintherecommendedrange.
1.Limityouruseofsolidorsaturatedfatssuchasbutterandhardorstickmargarine.Usevegetableoils(canola,olive,safflower,corn,sunflower,sesameseed,ortubmargarinelowinsaturatedandtransfat)assubstitutes.
2.Cutbackonfoodsthatcontainpartiallyhydrogenatedoilssuchascakes,cookies,andpies.
3.Avoidfoodsthatarefriedsuchaschickenandfish,Frenchfries,friedcheeseandzucchinisticks,donuts,andpotatochips.Replacetheseitemswiththosethatarebaked.
4.Choosefat-freeorlowfat(1%)milkproducts.
5.Chooseleanmeatsandpoultrywithoutskin.
6.ReadyourNutritionFactslabeltocomparethe%DVforfatandsaturatedfatandtochoosefoodswithalower%DV.Foodswith5%DVorlessforfatcontributeasmallamountoffatwhile20%DVormoreforfatcontributealargeamount.
What is your Limit on Fat?
Adolescents Total Calories Saturated Fat Total Fat Per day in Grams* in Grams** 1,600 18orless 44-62 2,000 20orless 56-78 2,200 24orless 61-86 2,500 25orless 69-97 2,800 31orless 78-109
*Thislimitislessthan10%ofcaloriesfromsaturatedfat.**Thislimitis25-35%ofcaloriesfromtotalfat.
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Compare the Saturated Fat in Foods
Saturated Fat % Daily Value Food Category Content in Grams of Saturated Fat**
Cheese‑—‑1 oz.Regularcheddarcheese 6.0 30.0%Lowfatcheddarcheese* 1.2 6.0%
Ground Beef‑—‑3 oz. cooked Regulargroundbeef(25%fat) 6.1 30.5%Extraleangroundbeef(5%fat)* 2.6 13.0%
Milk‑—‑1 cup Wholemilk(3.24%) 4.6 23.0%Lowfat(1%)milk* 1.5 7.5%
Breads‑—‑1 medium Croissant 6.6 33.0%Bagel* 0.2 1.0%
Frozen Desserts‑—‑1/2 cup Regularicecream 4.9 24.5%Frozenyogurt,lowfat* 2.0 10.0%
Table spreads‑—‑1 tsp. Butter 2.4 12.0%Softmargarinewithzerotrans* 0.7 3.5%
Chicken‑—‑3 oz. Friedchicken(legwithskin) 3.3 16.5%Roastedchicken(breast,noskin)* 0.9 4.5%
Fish‑—‑3 oz. Friedfish 2.8 14.0%Bakedfish* 1.5 7.5%
* Choicethatislowerinsaturatedfat**PercentDailyValues(DV)areestimatedbasedona2,000-caloriediet.
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Facts About Cholesterol
Highbloodcholesterolcanincreaseyourriskofdevelopingheartdisease.Althougheatingtoomuchsaturatedfatisthechiefculpritinraisingbloodcholesterol,eatingtoomuchdietarycholesterolcanalsoplayapart.
What is cholesterol?Cholesterolisafatty-likesubstancethatthebodyusesformanychemicalprocesses.Itbuildsandrepairscells,isusedtoproducesexhormones,suchasestrogenandtestosterone,isconvertedtobileacidstohelpyoudigestfood,andisfoundinlargeamountsinbrainandnervetissue.
Where does cholesterol come from?Yourlivermanufacturescholesterol,andyoucanalsoconsumecholesterolinfoods.Dietarycholesterolisfoundonlyinfoodsthatareofanimaloriginsuchasmeat(particularlyorganmeatslikeliverorkidney),eggyolks,shellfish,andmilkandmilkproducts.Thereisnocholesterolinplantfoodssuchasfruits,vegetables,andvegetableoils.
What are the different types of cholesterol?Cholesteroltravelsinthebloodincombinationscalledlipoproteins.
Low Density Lipoprotein (LDL)isoftencalled“bad”cholesterolbecausetoomuchLDLinthebloodcanleadtocholesterolbuildupandblockageinthearteries.LDLdeliverscholesteroltoyourarterieswhichcanleadtoabuildupofplaque.Overtime,abuildupofplaquecanmakeyourarteriesnarrowerandnarrower.Asaresult,lessbloodgetstotheheartandtheriskofheartdiseaseincreases.EatingtoomuchsaturatedfatandcholesterolcanraisethelevelofLDLcholesterolinyourblood.
High Density Lipoprotein (HDL)isknownas“good”cholesterolbecauseHDLhelpsremovecholesterolfromtheblood,preventingitfromaccumulatinginthearteries.HighlevelsofHDLareassociatedwithadecreasedriskofheartdisease.RegularphysicalactivitycanincreaseHDLlevels.
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How can I lower my blood cholesterol?
Limit daily dietary cholesterol to 300 mg or less.Foodshighincholesterolincludeliver,eggyolks,andshrimp.
Limit intake of saturated fats.Saturatedfatsaremostlyfoundinanimalfat,suchaslard,butter,beeffat,andcream.Usetheleanestcutsofmeat,avoidtheskinofpoultry,andusefat-freeorlowfatmilk,yogurt,andcheese.Tropicaloils,suchaspalm,palmkernel,andcoconut,alsocontainlargeamountsofsaturatedfats.Theseoilsarehiddenincoffeecreamers,whippedtoppings,commerciallybakedgoods,andchocolatecandy.
Limit intake of trans fatty acids. Transfatsarecreatedwhenfoodsarepartiallyhydrogenatedtomakethemsolid—likestickmargarine.Thesetypesoffatscanalsobefoundincommerciallybakedgoods,friedfoods,andpreparedconveniencefoods.Liquidoilsandtransfat-freesoftmargarinesareyourbestchoices.
Increase your fiber intake.Foodscontainingsolublefiber(suchasoats,beans,lentils,barley,andvegetables,andfruits,suchasapples,pears,raspberries,oranges,andbananas)canhelplowerbloodcholesterollevels.Thesolublefiberinthesefoodshelpsreducethefatandcholesterolthatyourbodyabsorbsfromyourintestinaltract.
Two cups of fruits and 2½ cups of vegetables a day are recommended for a 2,000-calorie diet.Fruitsandvegetablesprovidefiber,vitamins,minerals,antioxidants,andphytochemicals.Oranges,guava,pears,okra,cookeddrybeans,andpeasarehighinsolublefiber,whichhasbeenshowntolowercholesterol.Sweetpotatoes,potatoes,tomatoes,cantaloupes,watermelons,carrots,andpeachesarehighinbeta-caroteneandothernutrients.Spinach,broccoli,cabbage,andothergreenleafyvegetablesarearichsourceofantioxidants.
Stay physically active.Adultsshouldgetatleast30minutesofmoderate-intensityphysicalactivitymostdaysoftheweek,preferablyeveryday.Childrenandadolescentsneedatleast60minutesofphysicalactivityeveryday.
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Facts About Sodium
Nearlyoneinthreeadultshashighbloodpressure.Studiesindicatethatadiethighinsodiumcanleadtoanincreaseinbloodpressure.
What is sodium?Sodiumisamineralthatisessentialforlife.Itisimportantformaintainingproperfluidbalanceinthebodyandaidsinnervetransmissionandmusclecontraction.
How much sodium do our bodies need?Toreplacesaltlostinurine,feces,andsweat,thebodyneedsabout500mgofsodiumaday(lessthan¼teaspoonofsalt).Itisrecommendedforadultstoconsumenomorethan2,300mgofsodium(about1teaspoonofsalt)aday.For9-to13-year-olds,therecommendationis2,200mg/d.
Where do we get sodium from?Saltisournumberonedietarysourceofsodium.TheaverageAmericaneats6,000mgofsodium(2½teaspoonsofsalt)aday,whichexceedsrecommendations:15percentcomesfromthesaltshaker,10percentoccursnaturallyinfoods,and75percentisinprocessedfoods(luncheonmeats,bacon,sausage,cannedsoupsandvegetables).
How can I decrease the sodium in my diet?
Limityourintakeofprocessedfoods.
Chooseunprocessedmeats.
Choosefreshorfrozenfish,shellfish,andpoultrymoreoften.
Choosefresh,plainfrozen,orcannedvegetableswithoutaddedsaltmoreoften.
Donotusesaltatthetable.
Donotaddsaltwhilepreparingmeals.
Substituteherbs,spices,orlemonjuiceforsalt.
ReadNutritionFactslabelsandchoosefoodswithlowerlevelsofsodiumand/orsalt.
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Foods Typically High In Sodium*
Processedcheese Luncheonmeats
Hotdogs Bacon
Catsup Manyfrozenentrees
Soysauce Cannedentrees
Cannedsoups Flavoredpastaandricemixes
Pizza Mostchips
Manysnackcrackers
*Youcanusuallyfindlowersodiumversionsofthesefoods.