2. Why are the Guidelines
Important
S A history of poor eating and physical activity patterns
have a cumulative effect and have contributed to
significant nutrition- and physical activity-related health
challenges that now face the U.S. population. About half
of all American adults -117 million individuals- have one
or more preventable chronic diseases, many of which are
related to poor quality eating patterns and physical
inactivity. 1
3. Statistics
S 4 of the top 10 leading causes of death are diet associated:
Heart diseases, Stroke, Diabetes, and some forms of cancer
S Approximately 34.9% (78.6 million) of U.S. adults are obese
S Approximately 35.7% (97.1 million) of U.S. adults are
considered overweight
4. Nutrients are Important but we
Need the big Picture!
S 2015-2020 Dietary Guidelines try to push the idea of an overall
healthy eating pattern.
S Today we will go over single nutrients and what they do but realize
that you will get everything you need if you eat fresh fruits and
vegetables daily, lean meats, and whole grains.
And………
S If you limit or even better eliminate fast food, candy, sweets, and
sugar sweetened Beverages such as Sweet Tea, and Soda. These
foods contain saturated fats, trans fats, and added sugar and salt.
All the stuff that we need to limit.
5. Alcohol
S It is better to not drink. The 1st recommendation is if you
don’t drink don’t start but if you do:
S Moderation is key
S Suggested amount : up to one drink per day for woman
and up to two drinks per day for men
S Alcohol increases the risk of some chronic diseases in
the United States
6. Protein
S Choose a variety of protein foods, which
include seafood, lean meat and poultry,
eggs, legumes, soy products, unsalted nuts
and seeds
S Try to include protein in the diet as it will
promote many functions in the body.
Including muscle growth/maintenance,
healthy nails and hair and enzymatic
processes in the body.
7. Fruits and Vegetables
S Eat a variety of fruits and vegetables
S Anti-oxidants (helps to slow aging and prevent chronic disease
by keeping cells in the body healthy)
S Contains vitamins which help the body perform its daily
functions properly.
S Contains fiber both soluble and insoluble which helps with
healthy bowel movements, cholesterol control, and healthy
intestinal flora
8. Calcium
S Good for the bones
S Needed for muscle contractions
S Needed for proper heart rhythm
S Sources of calcium include dairy, fortified ready to eat
cereals, tofu, and spinach.
9. Carbohydrates and Grains
S Limit “refined grains” such as: white rice, white bread,
white pasta, cookies, cakes, crackers or snack foods
S Select “whole grains” instead such as: whole wheat flour,
oatmeal, barley or brown rice
10. Fats: Saturated Fats and
Trans Fatty Acids
S Try to limit intake of saturated and trans fatty acids.
S Limit consumption of food items such as butter, lard,
pizza, ice cream, fried chicken, and high fat food items
from fast food establishments and restaurants.
11. Sugar
S Cut back on foods and beverages with
added sugar such as: soda’s, cookies,
cakes, vending machine products, and
donuts
S Empty Calories
S Tooth Decay
S Aim for less than 10% of calories per
day from added sugar
12. Cholesterol
S Consume less than 300 mg per day of dietary
cholesterol.
S The body uses cholesterol for physiological and structural
functions, but our body makes enough for this to occur.
S Cholesterol intake can be reduced by limiting
consumption of high cholesterol foods such as large
amounts of red meat. If you do eat red meat try to eat a
portion size which is about the size and thickness of your
palm.
13. Folic Acid
S Important to include in the diet as it may be associated
with reducing heart disease
S Sources include dark leafy greens, legumes, milk, whole
grains, etc
14. Fiber
S Fiber helps your digestive tract function properly
S A diet high in fiber helps prevents certain diseases
S Be sure to drink plenty of water when consuming fiber
S Choose foods high in fiber such as : apples, raspberries,
pears, whole-wheat pasta, bran flakes, oatmeal and
brown rice
15. Iron
S Important for our body
S Low iron intake may lead to iron-deficiency anemia
S Sources include fortified cereals, lean red meats, eggs,
salmon, whole grains, etc
S Iron is better absorbed when consumed with vitamin C
which can be found in many fruits and vegetables.
16. Sodium
S Limit consumption to 2,300 mg/day
S Lower salt consumption is better. The Dash diet a diet
recommended for individuals with high blood pressure
recommends less than 1,500 mg/day.
S High blood pressure and diabetes are the leading contributing
factors to kidney failure.
S Consuming too much sodium increases the risk of some of the
most common chronic diseases in the United States
17. Vitamin D
S Important for immune function and reduction of
inflammation
S Sources include salmon, milk, yogurts, fortified orange
juices, and whole grains.
S Important in factor in Calcium absorption
