Following The Dietary Guidelines

Following The Dietary Guidelines

By Manuel Osornio

​Think of an ideal day. You might read a few chapters of a book, go skating, see a movie with a friend, and have dinner with your family. Such a day includes a balance of activities. You need a balance in your diet as well. A wide variety of healthful choices in your diet enables you to look and feel your best.

​Before we start with the awesome presentation, let us take a few notes.

​No let us watch a short video about this phenomenal topic.

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Give me an example of a nutrient

Types of Nutrients​

Food is your body's source of energy. The energy in food is measured in units called calories. Food also provides nutrients. A nutrient is a substance that the body can use to build and maintain tissues, help with body processes, or provide energy. There are six types of nutrients.​

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Give me an example of proteins

​Proteins are nutrients that assist in the growth and repair of body cells. Animal products such as meat and eggs have complete proteins. That is, they contain amino acids, the substances that make up proteins. They are called complete because they contain all the amino acids needed. Plant foods contain incomplete proteins but can be combined to form complete proteins, as in the case of rice and beans or peanut butter and wheat bread. Tofu, fish, beans, and nuts are protein-rich foods.

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Give me an example of a carbohydrate

​Carbohydrates are nutrients that provide the main source of energy for the body. Simple carbohydrates are sugars. They are found in fruit and milk, as well as in cookies, ice cream, and candy.

Complex carbohydrates are starches. These are found in foods such as breads, cereals, rice, and potatoes. Sugars provide a short burst of energy, while starches give the body a less intense, longer-lasting energy.

Poll

Is FAT part of a healthy diet?

​Fats are nutrients that provide energy, help store and absorb certain vitamins, and help maintain healthy hair and skin. Saturated fat is a type of fat from dairy products, solid vegetable fat, meat, and poultry. Unsaturated fat is a type of fat found in plant products and fish.

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Give me an example of BAD FATS

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Give me an example of GOOD FATS

​Vitamins are nutrients that control chemical processes in the body. For example, vitamin C helps your heart and muscles function well. Citrus fruits and tomatoes are excellent sources of vitamin C.

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Aside from vitamin C; What other vitamins have you heard about?

​Minerals are nutrients that are involved in many of the body's activities. For example, the mineral iron is essential for building blood and muscle. It is found in meat and leafy green vegetables.

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What other minerals have you heard about?

Poll

How much water do you drink every single day?

• 1 liter

• 2 liters

• 4 to 5 liters

​Water regulates your body's temperature helps to eliminate waste, cushions your joints, and allows your cells and organs to function normally. You need about six to eight 8-ounce cups of water daily, including plain water and water in beverages and foods, such as watermelons and other fruits.

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What comes to your head when you hear the word NUTRITION?

​The Dietary Guidelines

​You've probably heard the saying "You are what you eat." That's because the food you take in fuels every process of your body-from keeping your heart pumping to making your fingernails grow. Nutrition is the process by which the body takes in and uses food. To make sure you eat healthful foods, follow the Dietary Guidelines when you plan meals. The Dietary Guidelines for Americans are a set of diet and lifestyle recommendations for healthy Americans ages two and older.

​"If we are what we eat." Can you imagine how sugar affects our brain?

Let us watch a phenomenal video about HOW SUGAR AFFECTS THE BRAIN!​

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What do you think about the video?

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What comes to your head when you hear the words The ABCs of the Dietary Guidelines?

The Dietary Guidelines were written by the United States Department of Agriculture (USDA). They provide the following tips: Aim for fitness, Build a healthy base, and Choose sensibly.​

The ABCs of the Dietary Guidelines

AIM FOR FITNESS​

​To stay healthy, maintain a healthful weight and be physically active.

• Aim for a healthful weight.

• ​Be physically active each day.

Poll

Do you consider yourself a physically active person?

​BUILD A HEALTHY BASE

​To give yourself a good start, be sure your meals contain healthful foods.

​Let the Food Guide Pyramid guide your food choices

​Choose a variety of grains daily, especially whole grains.

​Choose a variety of fruits and vegetables every day

Poll

Do you consider your daily diet a balance diet?

CHOOSE SENSIBLY

For good nutrition, avoid foods that are high in fats, sugars, and salt.

​Choose a diet low in saturated fat and cholesterol and moderate in total fat

​Choose beverages and foods to moderate your intake of sugar

Poll

Do you consume a lot of foods that are high in fats, sugars, and salt?