ppt to help answer the study guide and other unit nine assignments for food sciences and nutrition and wellness.

1. “Taken together, the Dietary Guidelines encourage most
Americans to eat fewer calories, be more active, and
make wise food choices.”1.

3.  Choose a variety of nutrient-dense foods
while avoiding an excess of saturated and
trans fats, cholesterol, salt, added sugar
and alcohol.
 Aim for a balanced diet everyday which
includes foods from all the food groups
while limiting the “bad foods”.

4.  Balance the calories taken in from
food and beverages with the amount
of calories expended each day.
 To prevent weight gain as one ages,
make decreases in calorie intake and
increase physical activity.

5.  Engage in regular physical activity and reduce
sedentary activities to promote health,
psychological well-being, and a healthy body
weight.
 Engage in at least 30 minutes of moderate activity
at least 4-5 days/week in order to reduce the risk
of chronic disease in adulthood.
 Include cardiovascular, stretching, resistance and
calisthenics for strength and endurance.

6.  Consume a sufficient amount of fruits and
vegetables each day while staying within the
caloric limit.
 Choose a variety of fruits and vegetables each
day, making sure to consume from all five groups
several times/week.
 Consume 3 or more ounces of whole grains/day
along with enriched or fortified grains.
 Consume 3 cups/day of fat free or low fat milk or
milk products.

7. Those who choose to consume
alcohol should do so in moderation
and sensibly.
Women should limit alcoholic
beverages to one drink/day.
Men should limit alcoholic beverages
to two drinks/day.

8.  Avoid food borne illness:
 Clean hands, tools, work surfaces, etc.
 Cook foods to safe temperatures in order to
kill microorganisms.
 Chill perishable foods promptly and defrost
foods properly.
 Avoid raw or unpasteurized foods such as
raw eggs, meat, poultry or unpasteurized
milk or raw sprouts.

9.  Consume less than 10 % of calories from
saturated fats each day.
 Consume less than 300 mg./day of
cholesterol.
 Keep total fat consumption between 20-
35% of calories.
 Choose polyunsaturated and
monounsaturated fats when possible.
 Choose lean, low fat and fat free.

10.  Choose fruits and vegetables which are
high in fiber and whole grains.
 When choosing prepared foods, look for
those without a lot of added sugars or
sweeteners.
 Cut down on the amount of sugar and
starch containing foods in order to
maintain good oral health.

11. Try not to consume more than
approximately 1 tsp. of salt (2300
mg.) of sodium/day.
Prepare foods with little salt.
Consume foods such as fruits and
vegetables which are rich in
potassium.

12.  1. http://florida4h.org

13. The Dietary Guidelines Study Guide
Directions: Fill in the blank with the word or words that best complete the statement.
1. The Dietary Guidelines are designed for persons over the age of __two__________.
2. The Dietary Guidelines are based on a diet of 2000 _____calories______.
3. Aim for a ___balanced______ diet every day which includes foods from all the food groups.
4. Try to balance the number of calories taken in with the number ___decrease_______ each day.
5. In order to avoid weight gain as one ages, __ expended _ the calorie intake and increase
physical activity.
6. One should engage in regular physical activity and reduce ___ sedentary activity to promote
health.
7. Engage in at least __30_______ minutes of moderate activity several times/week.
8. Consume 3 or more ounces of _____whole___ grains every day.
9. Consume 3 cups /day of fat free or low fat ___milk_______.
10. Limit _____alcoholic_______ beverages to one or two/day.
11. Cook foods to a safe temperature to kill ______microorganisms__________.
12. Chill ____perishable______ foods promptly.
13. Avoid ___raw_______ or unpasteurized foods such as eggs, meat or poultry.
14. Less than 10% of fats should be _____saturated_______.
15. Consume less than 300 mg. _________cholesterol_____ per day.
16. Keep total __fat_______ consumption between 20-35 % of calories.
17. Choose ___lean______, low fat and fat free whenever possible.
18. Choose fruits/vegetables which are high in _______fiber_____.
19. When choosing prepared foods, look for those without a lot of added ____sugar_______.
20. Try not to consume more than 1 teaspoon ____salt_______/day.
21. Try to consume fruits/vegetables which are high in _____potassium_________.
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