ATI Nutrition Chapter 4: Healthy Guidelines, Nutrition ATI Chapter 4

Dietary Guidelines for Americans
advocates healthy food options for healthy individuals over the age of 2, updates every 5 years
myplate
visual representation of dietary guidelines
Fiber-rich fruits and vegetables
minimum of five servings per day in order to decrease risk factors for certain cancers
decreases risk for DNA damage and cancer
monounsaturated and polyunsaturated fats
sources: fish, lean meats, nuts, vegetable oils
fat intake may average 30% of total caloric intake with less than 10% from saturated fats
salt
consume less than 2300 mg of salt per day by limiting most canned and processed foods
alcohol
drink in moderation
one drink per day for women
two per day for men
grains
recommended serving 6 oz
whole-grain breads, cereals, rice, pasta
1 slice bread=1oz
1 cup cereal= 1oz
1/2 cup cooked pasta=1oz
vegetables
2 1/2 cups (raw, cooked, juice)
fruits
2 cups
one small banana
orange, 1/4 cup dried apricots
milk
3 cups
2 cups for children ages 2-8 years
2% milk, yogurt, cheese
protein foods
5 1/2 oz
beef, poultry, eggs, kidney beans, soy beans, fish, nuts and seeds, peanut butter
One small chicken breast= 3 oz
one egg= 1 oz
1/4 cup dried cooked beans= 1 oz
oils
6 tsp
canola oil, corn oil, olive oil, nuts, olives, and some fish
vegan diet
excludes all meat and animal products
lacto vegetarian
includes dairy
lacto-ovo vegetarian
includes dairy and eggs
healthy heart promotion
limit saturated fat to 10% of calories and cholesterol to 300 mg/day
healthy heart promotion: elevated LDL
recommends INCREASING monounsaturated fats and soluble fiber
DASH
Dietary approaches to stop hypertension significantly lowers systolic and diastolic BP
healthy nervous system promotion
adequate levels of B-complex vitamins, especially thiamin, niacin, B6, B12
calcium and sodium are important regulators of nerve responses
healthy bone promotion
calcium, magnesium, phosphorus, and Vitamin D that aids in the absorption of calcium and phosphorus
weight-bearing exercises
good bowel function
adequate fluid intake and 25 g of fiber daily for women and 35 g daily for men
cancer prevention
well-balanced diet and healthy weight guidelines
increase high-fiber plant-based foods
limit saturated and polysaturated fats
emphasize foods with monounsaturated fat or omega-3 fatty acids (nuts, fish)
limit sodium intake
avoid excess alcohol intake
include regular physical activity
vegetarian diet
focuses on plants for food including fruits, vegetables, dried beans and peas, grains, seeds, and nuts
vegan
diet excludes all meat and animal products
vegetarian concers
enough vitamin d, b12, calcium, and omgega 3
lacto vegetarian
diet exlcudes dairy products
lacto ovo vegetarian
diet includes dairy products and eggs
food labels MUST include:
single serving size, # of servings in the package, percent of daily values, and amount of each nutrient in one serving
nutrients included on a food label
calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamin a, vitamin c, calcium, iron
saturated fat
10% calories
cholesterol
no more than 300 mg/day
elevated LDL
increase monounsaturated fats and fiber
DASH diet
decrease hypertension
Normal functioning of the nervous system needs
thiamin, niacin, vitamin B6 and B12
regulators for nerve responses
calcium and sodium
fiber for women
25 g/day
fiber for men
38 g/day
adults engage in how much aerobic physical activity
2.5hrs
adults engage in how much vigorous aerobic activity
1.25hrs
children and adolescents should be physically active for how long?
60min/day
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