Guidelines For Healthy Eating

Question 1

Who publish the dietary guidelines for Americans?

Answer 1

USDA and HHS
(US Department of Agriculture & US Health & Human Services)

Question 2

Dietary Guidelines

Answer 2

Fiber: 5 servings/day to dec. Risk factor for cancer and DNA damage
Mono-saturated & Poly saturated fat from fish, veg. Oil, nuts, lean meat
Sodium: <2300 mg/day (1tsp)
Middle aged sodium: <1500 mg
Seafood: 12oz
Pregnant: no seafood esp. predatory fish, check local seafood advisories

Eating out: eat high fiber 1hr prior restaurant, if high calorie in restaurant- make the rest of meal low calorie and high in fiber, watch extra components like sauces, gravies (ask them on the side so you have more control)

Question 3

My Plate: Breakdown

Answer 3

50% Fruits & Veggies
23% Protein
25% Grains
1 serving dairy

Question 4

Adult Exercise recommendation for moderate-level activities

Answer 4

2.5hr/week

Question 5

Adult Exercise recommendation for vigorous activities

Answer 5

1.25hr/week

Question 6

Children & adolescents exercise recommendation for moderate-level activities

Answer 6

60min/day

Question 7

Vegetarian Food Include

Answer 7

Vegan: No animal products AT ALL
Lacto-Vegetarian: No Meat, but dairy is OK
Lactose-Ovo: Allows dairy & eggs
Pescatarian: Allows fish

Question 8

Consideration for vegans

Answer 8

Ensure they have Vit D, B12, Calcium, Omega 3, zinc, iron

Question 9

Consideration for vegetarians

Answer 9

Ensure they have protein, B12, iron, Calcium, Vitamin D, Omega 3

Question 10

Functional food label that include herbs that claim they have health benefits

Answer 10

No regulation

Question 11

Organic Foods

Answer 11

-Regulated by FDA and contain no pesticides or synthetic fertilizers
-Livestocks are fed organic feeding while pregnant; no antibx, growth hormone, meds

PT:
- Though they can help prevent pathogen resistance to antibiotics, organic foods have no additional health effects.

Question 12

Genetically Modified Organisms (GMO)

Answer 12

Foods that contain GMO have not been proven harmful

Question 13

Recommendation for elevated LDL

Answer 13

Increase mono-saturated fates and soluble fiber

Question 14

Which vitamins help improve nervous system?

Answer 14

B-Complex: Thiamin, Niacin, B6, B12

Calcium and sodium regulate nerve responses

can obtain these from grain and dairy

Question 15

Fiber Intake recommendation

Answer 15

F: 25g/day
M: 38g/day

Question 16

Cancer Prevention Diet

Answer 16

-Inc. fiber and plant based foods
-Polyunsaturated fat like omega, rather than saturated and trans
-Limit sodium

Question 17

How much should we limit saturated fat to prevent cardiac diseases?

Answer 17

<10%