Lesson 26 Following Dietary Guidelines

Following Dietary Guidelines

• I will eat the recommended number of servings from the MyPyramid food guidance system. • I will follow the Dietary Guidelines. 26 his lesson discusses the MyPyramid food guidance system and Dietary Guidelines. The Dietary Guidelines are recommendations What You’ll Learn Tfor diet choices among healthy Americans who are two years of age 1. Identify the recommended or older. These guidelines are a result of research done by the United number of daily servings for States Department of Agriculture and the each food group in the United States Department of Health MyPyramid food guidance and Human Services. system. (p. 295) 2. List examples of foods from each of the food groups in MyPyramid. (p. 296) 3. List and describe the Dietary Guidelines. (p. 299) 4. Explain how to use the Dietary Guidelines. (p. 299) 5. Explain how to follow a vegetarian diet. (p. 300) Why It’s Important You are what you eat. You need to eat a variety of foods to obtain the nutrients your body needs for optimal health. Key Terms • Dietary Guidelines • food group • MyPyramid • saturated fat • cholesterol • vegetarian diet • vegan diet • lacto-vegetarian diet • ovo-lacto-vegetarian diet Writing About Following Dietary Guidelines Suppose you are • semi-vegetarian diet grocery shopping for a picnic with your friends. Your friends put potato chips, candy bars, and high-calorie prepackaged sandwiches in their shopping carts. They urge you to do the same. After reading the information about Dietary Guidelines on page 299, write an entry in your health journal about why you should resist pressure and stick to the Dietary Guidelines.

294 UNIT 5 • Nutrition David Buffington/Getty Images category of foods that contain similar nutrients is a food group. There are six food groups as illustrated by AMyPyramid. Each group has recommended servings per day depending on your age, size, sex, and level of activity. What to Know About Each Food Group

Grains Every day you should eat at products. These foods are good sources least 3 oz of whole-grain cereals, of calcium and protein. Select low-fat bread, crackers, rice, or pasta. These or fat-free versions of milk products to Cola Facts A 12-oz limit your fat intake. People who don’t foods are good sources of vitamins, can of non-diet cola minerals, and complex carbohy- drink milk can choose lactose-free contains about 9 drates. They provide fiber, iron, and products or other foods and beverages teaspoons of sugar, vitamin B. A 1 oz serving equals 1 fortified with calcium. 150 calories, and has slice of bread, or 1 cup of ready-to-eat Meat and beans You need to eat at no real nutritional cereal, or 1/2 cup of cooked cereal, least 5 1/2 oz every day from the food value. rice, or pasta. group that includes meat, poultry, Vegetables You need 2 1/2 cups each eggs, fish, beans, peas, nuts, and seeds. day from the vegetable group. These These foods are good sources of pro- foods are low in fat and calories. tein, B vitamins, iron, and zinc. To help They are good sources of vitamins limit fat intake, choose low-fat or lean A and C and minerals. Eat a variety meats and poultry, and bake, broil, or from this food group, including dark grill the food instead of frying it. It is Make the green vegetables like broccoli and important to choose more fish, beans, Connection spinach, orange vegetables like car- peas, nuts, and seeds to boost your Health Information rots and sweet potatoes, and dry intake of essential fatty acids. For more information beans and peas. Oils Most teens need to consume on accessing valid Fruits You need 2 cups each day from about 5 teaspoons per day of oils, health and nutrition the fruit group. Fruits are low in fat, which are found in nuts, fish, cooking information, see page and they are good sources of vitamins oil, and salad dressings. Oils provide 20 in Lesson 2. A and C, potassium, and carbohy- essential fatty acids and vitamin E. drates. Choose a variety of fruits, Oils are different from solid fats, whether fresh, frozen, canned, or which contain more saturated and dried, but go easy on fruit juices. trans fats and cholesterol. These tend to raise "bad" cholesterol levels in the Milk You need to consume three cups blood and increase the risk for heart a day of milk, yogurt, and other dairy disease.

LESSON 26 • Following Dietary Guidelines 295 (tt)Photodisc/Getty Images Discretionary calories Depending on of the recommended foods in your level of physical activity and the MyPyramid amounts to 1800 calo- foods you choose from the other ries, but you burn 2000 calories a day. 1. How many food groups, you have a certain amount of That means you have 200 discre- groups are “extra” calories that you can use. tionary calories that you can con- illustrated in Assume that your daily consumption sume. MyPyramid? 2. Name the food groups of What to Know About the MyPyramid. 3. How much of MyPyramid Food Guidance System each food group is recommended MyPyramid is a guide that recom- greatest number of servings of food you per day? mends the kinds and amounts of foods eat each day should come from the to eat each day and emphasizes physi- widest sections of MyPyramid. The cal activity. A balanced diet includes orange band on the far left of the pyra- servings from the five food groups. The mid is the grains group.

MyPyramid stresses the importance of healthy food choices and daily physical activity.

GRAINS VEGETABLES FRUITS MILK MEAT & BEANS Make half your grains whole Vary your veggies Focus on fruits Get your calcium-rich foods Go lean with protein

296 UNIT 5 • Nutrition To its right is the vegetable group (in servings in the ranges. The following green) and the fruits group (in red). calorie level suggestions are based on The wide blue band is the milk group, the 2005 recommendations of the U.S. and the purple band on the far right is Department of Agriculture (USDA) the meat and beans group. The narrow Center for Nutrition Policy and Serving Sizes yellow band (between the fruits and Promotion.For adults and teens: Commonly available milk groups) represents the oils group. food portions are • 1800 calories is about right for It is so thin because people require much larger than many active young girls, sedentary serving sizes for such a small amount of oils, and most teen girls, and sedentary women. MyPyramid. For Americans already consume enough example, many bagels oil in the foods they eat. • 2200 calories is about right for are as much as four most active adolescent girls, active Serving Size Guidelines times the serving size women, sedentary teen boys, and for MyPyramid. A serving is a specific amount of food sedentary men. that is indicated on the nutrition label. MyPyramid shows a range of • 3000 calories is about right for many servings for each major food group. active teenage boys and active men. The number of servings that is If you eat a larger portion of a food right for you depends on how many than the serving size, you should calories you need, which in turn count it as more than one serving. depends on your age, sex, size, and For example, a sandwich has two how active you are. Almost everyone servings of bread. The top slice and should have at least the number of bottom slice are each one serving.

TABLE 26.1 Sample Diets for a Day at Three Caloric Levels Food Groups Lower Caloric Level Moderate Caloric Higher Caloric Level (about 1800) Level (about 3000) (about 2200)

Grains 6 oz 7 oz 10 oz

Vegetables 2.5 cups 3 cups 4 cups

Fruits 1.5 cups 2 cups 2.5 cups

Milk 3 cups 3 cups 3 cups

Meat and beans 5 oz 6 oz 7 oz

LESSON 26 • Following Dietary Guidelines 297 (t to b)Tony Freeman/PhotoEdit, Photodisc/Getty Images, Mitch Hrdlicka/Getty Images, Anthony Johnson/Getty Images, Benelux Press/Index Stock Imagery EATING RIGHT FOR LIFE

Providing the right amount of nutrients Caloric Intake and calories for your body is an essential part of main- Apples contain antioxidants, which can reduce cancer taining good health. Your nutritional and caloric require- risks. ments change throughout the course of your life, depending on which stage of development you are in, can lead to serious spinal cord defects in newborn babies. how active you are, or if you become pregnant. Dietary sources of folic acid include green leafy vegeta- During bles, broccoli, breads, dried beans, and citrus fruits. Nutritional needs of infants and children their first few years, babies experience rapid growth. Nutritional needs of teen boys and active men They need good sources of iron and calcium, as well as Teen boys and active men need about 3000 calories per fat, in their diets. Infant formulas and baby food are spe- day. It is also important for adults over the age of 50 to cially formulated to meet the nutritional requirements of get enough calcium, which helps keep bones strong and this age group. It is recommended that mothers breast- prevents the development of osteoporosis. Older adults feed for the first six months. Breast milk helps fight and people who have little exposure to sunlight need to infant infections, such as ear infections, diarrhea, aller- take a vitamin D supplement. Sunlight is a natural source gies, and pneumonia. Breast milk also promotes diges- of vitamin D. Vitamin D is required for the proper absorp- tion and absorption of nutrients. Children between the tion of calcium into the body. ages of two and eight years old need between 1000 and 2000 calories of food per day. The U.S. Department of Agriculture (USDA) recommends that the bulk of these calories be obtained from grains such as those found in for more information bread, cereal, rice, and pasta. Fruits, vegetables, and Visit www.glencoe.com dairy products, which provide a source of calcium for on the nutritional requirements of your body. growing bones, also are an important part of a child’s diet. Children also need enough iron to help prevent • What changes could you make to your diet so that it better fulfills the USDA recommendations? anemia. Dietary sources of iron include lean meats, shell- fish, and cereals fortified with iron. • What are some of the effects of vitamin deficien- cies, such as vitamin D and vitamin C, on the Nutritional needs of teen girls, active women, body? Teen girls, active women, and most men and most men • Why do babies have different nutritional needs need about 2200 calories per day. Iron and calcium are still than adults? important nutrients needed by the body of older children, Create a poster that summarizes the nutritional teens,p and adults. Calcium helps protect against osteo- requirements of teens. Include information about porosis. Women who are pregnant need extra amounts of what role each nutrient plays in the development of iron and folic acid. Evidence shows that folic acid is impor- a healthy body. Display the poster in your classroom. tant to the proper development of nervous tissue and the spinal cord in fetuses. A deficiency in folic acid during preg- nancy

298 UNIT 5 • Nutrition www.glencoe.com C Squared Studios/Getty Images ecommendations for diet choices among healthy Americans who are two years of age or older are the Dietary Guidelines. They are a Rresult of research done by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. These guidelines are updated every five years.

What to Know About the Make the Connection Dietary Guidelines Alcohol For more information on the The USDA’s Dietary Guidelines are the nutrients your body needs and effects of alcohol, see designed to promote health. When reduce the risk of developing certain page 411 in Lesson 37. you follow the guidelines, you obtain diseases.

TABLE 26.2 Dietary Guidelines Guidelines Description of Guideline

Adequate Nutrients/ Eat a variety of nutrient-dense foods and beverages and adopt a balanced Food Safety eating pattern based on MyPyramid. See Lesson 28 for information on how to reduce the risk of microbial food-borne illness.

Weight Balance calories consumed from foods and beverages with calories expended. Management/ Engage in regular physical activity to promote health, psychological well-being, Physical Activity and a healthy body weight.

Food Groups to Consume a variety of fruits and vegetables, whole-grain products, and 3 cups Encourage per day of fat-free or low-fat milk or milk products.

Fats Choose a diet low in fat and cholesterol. A fat-like substance made by the body and found in certain foods is cholesterol. A type of fat from dairy products, meat, and poultry is called saturated fat.

Carbohydrates/ Choose fiber-rich foods and avoid sugars and caloric sweeteners. Consume Sodium and potassium-rich foods such as fruits and vegetables. Choose and prepare foods Potassium with little salt.

Alcoholic Beverages Do not drink alcohol, or drink sensibly and in moderation (if you are an adult).

LESSON 26 • Following Dietary Guidelines 299 (tt)Photodisc/Getty Images; (t to b)Photodisc/Getty Images, Suza Scalora/Getty Images, Eyewire/Getty Images, Digital Vision/Getty Images, Ryan McVay/ Getty Images, Jules Frazier/Getty Images diet in which vegetables are the foundation and meat, fish, and poultry are restricted or eliminated is a vegetarian diet. There are four kinds Aof vegetarian diets. A diet that excludes foods of animal origin is a vegan diet. A diet that excludes eggs, fish, poultry, and meat is a lacto- vegetarian diet. A diet that excludes fish, poultry, and red meat is a ovo-lacto- vegetarian diet. A diet that excludes red meat is a semi-vegetarian diet. What to Know About Vegetarian Diets Health benefits Vegetarian diets have Discussing choices Teens who choose some health benefits. Animal products a vegetarian diet should discuss their are sources of fats, saturated fats, and choice with their parents or guardian cholesterol. A diet low in fats, satu- and a physician or dietitian. Teens rated fats, and cholesterol helps need to get enough protein, B vita- reduce blood cholesterol. You are less mins, and calcium for growth and likely to develop high blood pressure, development. Foods of animal origin heart disease, diabetes, and breast and are a source of complete protein. colon cancer. It also is easier to main- Incomplete proteins Foods of plant tain a healthful weight. Of course, a origin are sources of incomplete pro- person can eat red meat occasionally tein. Teens who do not eat foods of and still obtain these health benefits. animal origin must combine different sources of incomplete protein to get enough protein in their diet. Two sources of incomplete protein can be How to Include More Vegetables combined to provide all the essential amino acids needed. For example, a in Your Diet teen might eat a vegetable burger The following suggestions are creative and tasty ways to get and a serving of beans at the same more vegetables onto your plate: meal, or vegetarian chili topped with • Create a salad. Try red leaf let- • Make a sandwich containing cheese. tuce, spinach, bean sprouts, vegetables, such as bean Because foods of animal origin are zucchini, cauliflower, peas, sprouts, spinach leaves, the source of vitamin B12, a physician mushrooms, or red or yellow cucumbers, or carrot slices. or dietitian may recommend vitamin peppers. • Drink 100 percent vegetable supplements. Dairy foods are the • Select main dishes containing juice instead of soda pop. best source of calcium. Teens who vegetables, such as pasta pri- • Snack on raw carrot sticks, eliminate or restrict dairy products mavera, meatless chili, or broccoli, cauliflower, celery must discuss with a physician or minestrone soup. sticks, and cucumber slices. dietitian how to get enough calcium.

300 UNIT 5 • Nutrition (tt)Photodisc/Getty Images Key Terms Review Complete these fill-in-the-blank statements with the lesson Key Terms on the left. Do not write in this book.

1. A(n) _____ is a category of foods that con- 6. A _____ is a diet that excludes fish, poul- 26 tain similar nutrients. try, and red meat. STUDY 2. The _____ is a guide that tells how many 7. A _____ is a diet that excludes red meat GUIDE servings from each food group are recom- but includes other kinds of meat. mended each day. 8. The _____ are recommendations for diet cholesterol 3. A _____ is a diet in which vegetables are choices among healthy Americans who are Dietary Guidelines the foundation. two years of age or more. food group 4. A _____ is a diet that excludes foods of 9. _____ is a type of fat from dairy products, Food Guide Pyramid animal origin. solid vegetable fat, and meat and poultry. lacto-vegetarian diet 5. A _____ is a diet that excludes eggs, fish, 10. _____ is a fat-like substance made by the ovo-lacto-vegetarian poultry, and meat. body and is found in certain foods. diet saturated fat Recalling the Facts semi-vegetarian diet 11. What are the recommended number of 15. What percentage of the total calories you sodium daily servings for each food group in eat should come from fat? vegan diet MyPyramid? 16. What are the nutritional needs of teen girls vegetarian diet 12. What constitutes a serving size for each and teen boys? Of active men and active group in MyPyramid? women? 13. What is a mineral found in table salt and 17. Why are the food groups arranged as they in prepared foods? are in MyPyramid? 14. What are the vitamins and nutrients found 18. What are three foods that belong to each in each food group? food group in MyPyramid? Critical Thinking 19. How many servings of each of the food Real-Life Applications groups would a moderately active teenage 23. How might you obtain adequate protein girl need each day? and amounts of B and C vitamins on a 20. Why is it important to eat food items from vegetarian diet? each of the food groups in MyPyramid? 24. Why do you think it is important to balance 21. Why should you limit your intake of fats, the food you eat with physical activity? oils, and sweets? 25. Why do you think it is important to choose 22. Why should you follow the Dietary a diet with plenty of grain products? Guidelines? 26. Why do you think it is important to choose a diet low in fat and saturated fat? Activities Responsible Decision Making Sharpen Your Life Skills 27. Evaluate Suppose you eat dinner and 28. Practice Healthful Behaviors Ask are trying to eat from MyPyramid. Your your parent or guardian for permission to friends prefer to eat junk food. Write a prepare a balanced and healthful menu for response to this situation. Refer to the your family, using what you have learned Responsible Decision-Making Model on about the food groups. Explain to your page 61 for help. family why you chose the foods you did.

Visit www.glencoe.com for more Health & Wellness quizzes. LESSON 26 • Study Guide 301 (t to b)Photodisc/Getty Images