HOSA Healthy Lifestyle

Dietary Guidelines for Americans

Dietary Guidelines for Americans

Provides evidence-based nutrition information and advice for people ages two or older to help Americans make healthy choices about food and beverages

Serve as the basis for federal food and nutrition education programs, like 'MyPlate My Wins' to help you find resolutions that will help you meet healthy eating goals

Produced by U.S Department of Agriculture and HHS (U.S Department of Healthy and Human Services) every 5 years

Healthy Eating Patterns

Refers to the combination of all foods and beverages a person consumes regularly over time; can be adapted to an individual's budget, taste preferences, traditions, and cultures, and when paired with regular physical activity, can help people reach and maintain good health while reducing risks of chronic disease

Recommendations

Unchanged from previous editions, and encourage Americans to consume healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, lean meats, seafood, protein goods, and oils; also suggest limiting sodium, saturated and trans fats, and added sugars

Limit consumption of added sugars

Less than 10% of daily calories; does not include naturally occurring sugars such as those consumed as part of milk and fruits, but sugars and syrups that are added when foods and beverages are processed or prepared

Healthy choices at home

Small changes, such as adding more veggies, planning meals and cooking at home, and incorporating physical activity into time with friends and family

Healthy choices at school

Improve selection of healthy food choices, provide nutrition education programs and school gardens, increase school-based physical activity, and encourage guardians to promote healthy changes at home

Healthy choices at workplaces

Encourage walking or activity breaks, offer healthy food options, and provide health and wellness programs and nutrition counseling

Healthy choices in communities

Increase access to affordable, healthy food choices through community gardens, farmers' markets, shelters, and food banks, and create walkable communities by maintaining safe public spaces

Nutrition Label

Check for foods lower in sodium and saturated fat (5% or less), and higher in fiber, calcium, potassium, and vitamin D (20% or more)

Affordable Care Act

Health care reform act passed in 2010 through which health plans must cover diet counseling for people at a higher risk for chronic diseases like type 2 diabetes and hypertension

Endurance or Aerobic activities

Increase breathing and heart rate; keep heart, lungs, and circulatory system healthy and improve overall fitness. Examples include brisk walking, jogging, swimming, and biking

Strength or Resistance training

Make muscles stronger. Examples include lifting weights and using a resistance band

Balance exercises

Make it easier to walk on uneven surfaces and help prevent falls. Examples include tai chi or standing on one leg

Flexibility exercises

Stretch muscles and help body stay limber. Examples include stretching and yoga

Physical Activity for Children (6-17)

1. 60 minutes or more of physical activity every day

2. Most of it should be aerobic, including brisk walking (moderate intensity) or running (vigorous intensity); vigorous intensity activity should be done at least 3 days a week

3. Muscle strengthening activities such as gymnastics or push ups should be at least 3 days a week

4. Bone strengthening activities, such as jumping rope or running, should be done at least 3 days a week

Physical Activity for Adults (18-64+)

1. 150 minutes of moderate intensity aerobic activity each week and muscle strengthening activities for 2 or more days that work all major muscle groups

or

2. 75 minutes of vigorous intensity aerobic activity every week and muscle strengthening activities for 2 or more days that work all major muscle groups

or

3. An equivalent mix of moderate and vigorous intensity aerobic activity and muscle strengthening activities for 2 or more days that work all major muscle groups

Intensity

Scale of 0-10 where sitting is a 0 and the highest level of activity is a 10; moderate intensity is a 5-6 while vigorous intensity is 7-8

Major muscle groups

Legs, hips, back, abdomen, chest, shoulders, and arms

BMI Scale

Less than 18.5: underweight

18.5-24.9: normal

25-29.9: overweight

30 or more: obese

Waist circumference scale

Man whose waist circumference is more than 40 inches

Non pregnant women whose waist circumference is more than 35 inches

Calorie

Unit of energy supplied by food and beverages, regardless of its source; carbohydrates, fats, sugars, and proteins all contain calories. If your body doesn't use calories, they are stored as fat

Caloric balance

Calories consumed must be balanced by the calories used in normal body functions, daily activities, and exercise

Gaining weight

Caloric balance is in caloric excess; you are eating more calories than your body is using

Losing weight

Caloric balance is in caloric deficit; you are eating less calories than you are using

Lose a pound of body fat

About 3,500 calories

Alcohol

Ethyl alcohol, or ethanol, is an intoxicating ingredient found in beer, wine, and liquor; alcohol is produced by the fermentation of yeast, sugars, and starches

Standard drink

14.0 grams (0.6 ounces) of pure alcohol. Found in:

12 ounces of beer (5% alcohol content)

8 ounces of malt liquor (7% alcohol content)

5 ounces of wine (12% alcohol content)

1.5 ounces, or a shot, of distilled spirits or liquor, such as gin, rum, vodka, or whiskey (40% alcohol content)

Moderate alcohol consymption

1 drink per day for women or 2 drinks per day for men

Legal limit for alcohol

.08%, measured using a blood alcohol test or a breathalyzer

Excessive alcohol use

Includes binge drinking, heavy drinking, alcohol use by pregnant women, alcohol use by people under the age of 21

Binge drinking

A pattern of alcohol consumption that brings the blood alcohol concentration (BAC) level to .08% or more; usually corresponds to 5 or more drinks on a single occasion for men or 4 or more for women, generally within 2 hours

Heavy drinking

15 drinks or more per week for men, 8 or more for women

Health problems associated with excessive alcohol use

Chronic diseases such as liver cirrhosis, pancreatitis, various cancers including liver, mouth, throat, esophagus, larynx, and high blood pressure

Unintentional injuries such as falls, drowning, burns, firearm injuries, and motor-vehicle traffic crashes

Violence, such as child maltreatment, homicide, and suicide

Harm to a developing fetus such as fetal alcohol spectrum disorders

Sudden infant death syndrome (SIDS)

Drinking below the age of 21 is strongly linked with

Death from alcohol poisoning

Unintentional injuries

Suicide and violence

Changes in brain development

School performance problems

Alcohol dependence later in life

Other risk behaviors such as smoking

Cancer prevention

Screening for cervical, breast, and colorectal cancers, vaccines (HPV and Hepatitis B), and making healthy choices such as keeping a healthy weight, avoiding tobacco, limiting alcohol, and protecting your skin

Human Papillomavirus (HPV) Vaccine

HPV vaccine for ages 9-26 protects against the HPV types that most often cause cervical, vaginal, vulvar, and anal cancers

Hepatitis B Vaccine

Hepatitis B is a liver disease that can lead to liver cancer

Stroke

Occurs when something blocks blood supply to parts of the brain or when a blood vessel in the brain bursts; can cause lasting brain damage, long term disability, or death

Sexually Transmitted Diseases (STDs)

Passed from one person to another through intimate physical contact and sexual activity, including vaginal, oral, and anal sex

Oral health basics

Brush twice a day with fluoride toothpaste to prevent cavities and gum disease, drink fluoridated water to keep teeth strong and reduce cavities, avoid sugary snacks and drinks which can lead to tooth decay, visit dentist regularly to find tooth decay and gum disease, avoid all forms of tobacco and limit alcohol, and keep blood sugar low to reduce risk of tooth decay and gum disease

Health behaviors that lead to poor oral health include tobacco use, excessive alcohol use, and poor diet

Fluoride

Drinking fluoridated water reduces cavities by about 25% in children and adults; this saves money for families and the U.S healthcare system. Community water fluoridation is the most cost effective way to deliver fluoride to people, and is heavily recommended

Tooth decay (cavities)

Caused by a breakdown of the tooth enamel by acids produced by bacteria located in plaque that collects on teeth, especially along the gumline and in crevices; eating and drinking foods high in carbohydrates can cause the root surface to break down (demineralize). Largely preventable but one of the most common chronic disease of childhood.

School-based dental sealant programs focus on sealing the chewing surfaces of permanent molar teeth and usually target schools that serve children from low-income families

Oral cancer

Preventing high risk behaviors, including use of tobacco and alcohol, is critical in prevention. Early detection is also important, and oral HPV can cause cancers in the back of the throat

Periodontal disease

Result of infections and inflammation of the gums and bone that surround and support the teeth; caused by bacterial infection of the tissue surrounding the teeth. In its early stage, called gingivitis, the gums become swollen and red and may bleed. Its serious form is called periodontitis, where the gums pull away from the tooth, bone is lost, and the teeth loosen or fall out

Warning signs of periodontal disease

Bad breath, red or swollen gums, bleeding gums, loose or sensitive teeth, painful chewing, etc.

Risk factors for periodontal disease

Smoking, diabetes, poor oral hygiene, stress, heredity, crooked teeth, immunodeficiencies such as AIDS, female hormonal changes

Prevention and treatment of periodontal disease

Gingivitis can be controlled and treated with good oral hygiene and regular professional cleaning; treatment of severe cases require deep cleaning of the tooth root surfaces below the gums, oral medications, or corrective surgery

Untreated decayed tooth

1/5 (20%) children aged 5-11 have at least one untreated decayed tooth

1/7 (13%) adolescents aged 12-19 have at least one untreated decayed tooth

Children aged 5-19 from low income families are twice as likely (25%) to have cavities compared with children from higher income households (11%)

Using fluoride toothpaste

For children younger than 6, watch them brush their teeth and make sure they use only a pea sized amount and always spit it out rather than swallow it

For children younger than age 2, do not use fluoride toothpaste unless told to by a doctor or dentist

Dairy

All fluid milk products, yogurt, cheese, soy milk, etc.

Sources of potassium, calcium, and vitamin D

Unsaturated fat

Liquid at room temperature like oil; come from plant sources such as olives, nuts, or seeds, but some are present in fish

How to prevent unintentional injury

Modifications of the environment

Improvements in product safety

Legislation and enforcement

Education and behavior change

Technology and engineering

Cardiomyopathy

Occurs when the heart muscle becomes enlarged or stiff. This can lead to inadequate heart pumping (or weak heart pump) or other problems. Cardiomyopathy has many causes, including family history of the disease, prior heart attacks, uncontrolled high blood pressure, and viral or bacterial infections

Hemorrhagic stroke

Occurs when a blood vessel bursts in the brain. Blood builds up and damages surrounding brain tissue, as it puts too much pressure on brain cells

Can be caused by high blood pressure and aneurysms, or balloon-like bulges in an artery that can stretch and burst

Intracerebral hemorrhage is the most common type of hemorrhagic stroke, occurs when an artery in the brain bursts, flooding the surrounding tissue with blood

Subarachnoid hemorrhage is a less common type of hemorrhagic stroke, refers to bleeding in the area between the brain and the thin tissues that cover it.

2015-2020 Dietary Guidelines for Americans

Focuses on making small shifts in your daily eating habits to improve healthy over the long run; analyzes the importance of "eating patterns"

Five Overarching Guidelines

1. Follow a healthy eating pattern across the lifespan

2. Focus on variety, nutrient-dense foods, and amount

3. Limit calories from added sugars and saturated fats, and reduce sodium intake

4. Shift to healthier food and beverage choices

5. Support healthy eating patterns for all

How many Americans are overweight or obese?

2/3, often as a result of unhealthy diets and a sedentary lifestyle

Limit consumption of salt

Ages 14 and over should limit to less than 2,300 mg per day and ages 14 and younger should consume even less; use Nutrition Facts label to check for sodium in processed foods such as pizza, pasta, sauces, and soups

Limit consumption of saturated and trans fats

Less than 10% of daily calories, and should be replaced with unsaturated fats such as canola or olive oil; foods high in saturated fats include butter, whole milk, meats than are not labeled as lean, and tropical oils such as coconut and palm oil

Healthy choices in food retail outlets

Inform consumers about making healthy changes and provide healthy food choices

SuperTracker

Help you determine what and how much to eat to stay within your recommended daily calorie needs, let you know if you've met your nutritional goals each day, or if your intake has exceeded the recommended levels for foods you should be limiting, such as empty calories, saturated fats, and sodium

8 Healthy Eating Goals

1. Make half your plate fruits and vegetables

2. Make half the grains you eat whole grains

3. Switch to fat-free or low-fat (1%) milk

4. Choose a variety of lean protein foods

5. Compare sodium in foods

6. Drink water instead of sugary drinks

7. Eat some seafood

8. Cut back on solid fats

Eating healthy reduce risks for

Heart disease, type 2 diabetes, hypertension (high blood pressure), some types of cancer, osteoporosis (bone loss)

Eating healthy means

Getting enough vitamins, minterals, and other nutrients while limiting unhealthy foods and drinks

Physical Activity for Pregnant or Postpartum Women

Healthy women should get at least 150 minutes per week of moderate intensity aerobic activity, such as brisk walking, during and after their pregnancy

BMI

Body Mass Index; person's weight in kilograms divided by square of height in meters. A high BMI can be an indicator of high body fatness and a low BMI can be an indicator of having too low body fatness; used as a screening tool, not diagnostic

Waist circumference

Excessive abdominal fat places you at greater risk for developing obesity-related conditions such as Type 2 Diabetes, high blood pressure, and coronary artery disease; used as a screening tool, not diagnostic

Maintaining weight

Caloric balance is in balance; you are eating roughly the same number of calories that your body is using

Affects of alcohol

Central nervous system depressant that is rapidly absorbed from the stomach and small intestine into the bloodstream. It is metabolized in the liver by enzymes, but since the liver can only do small amounts of alcohol at a time, excess alcohol circulates through the body

Individual reactions to alcohol are influenced by factors such as

Age, sex, race or ethnicity, physical condition, amount of food consumed before drinking, how quickly the alcohol was consumed, etc.

Cancer

Diseases in which abnormal cells divide without control and can invade other tissues; cancer cells spread to other parts of the body through the blood and lymph systems

Mammograms

Screening for breast cancer

Pap Test

Find abnormal cells in the cervix which may turn into cancer

Stroke prevention

Healthy diet: high cholesterol and high blood pressure increase chances of stroke

Healthy weight: being overweight or obese increases risk

Physical activity

No smoking

Limiting alcohol

Risks for heart disease

Risk for heart disease increases when heredity combines with unhealthy lifestyle choices

Risk increases as you get older

High blood pressure

High cholesterol

Cigarette smoking

Diabetes

Unhealthy diet and physical inactivity

Overweight and obesity

Human Immunodeficiency Virus (HIV)

Weakens a person's immune system by destroying important cells that fight disease and infection

Occurs mainly in men, over half of which are gay or bisexual

Majority African Americans

HIV transmission

Spread through certain body fluids (semen, blood, rectal fluids, vaginal fluids, breast milk); mainly through sex and needle or syringe use. May also be spread from mother and child during pregnancy

HIV prevention

Abstinence, limiting sexual partners, never sharing needles, using condoms, HIV prevention medicine (PrEP and PEP), and antiretroviral therapy (ART)

Major risks that increase with age

Problems with saliva production, receding gums that expose softer root surfaces to decay-causing bacteria, or difficulties flossing and brushing due to poor vision, cognitive problems, chronic disease, and physical limitations

Health and social problems that peak during adolescents (10-17) and young adults (18-25)

Mental disorders, substance use, smoking/nicotine use, nutrition and weight conditions, STDs, teen and unintended pregnancies, homelessness, homicide, suicide, etc.

Adolescence

Critical transition period that includes the biological changes of puberty and developmental tasks such as normative exploration and learning to be independent

Disparities among racial and ethnic groups

Adolescents and young adults who are African American, American Indian, or Latino, especially those living in poverty, experience worse outcomes in a variety of areas such as obesity, teen and unintended pregnancy, tooth decay, and educational achievement compared to those who are Caucasian or Asian American

Effective policies and programs that address young adult and adolescent heath issues

Access to health care, school-based health care services, state graduated driver licensing programs, violence prevention, delinquency prevention, mental health and substance use interventions, teen pregnancy prevention, HIV prevention, and prevention of alcohol, marijuana, and tobacco use

Social factors: Family

Adolescents who have good communication and are bonded with a caring adult are less likely to engage in risky behaviors, parents who are involved with their adolescents' activities promote a safe environment, and families living in poverty are more likely to have health conditions and poor health status

Social factors: School

Student health and academic achievement are linked, academic success and achievement strongly predicts overall health outcomes, and high school graduation leads to lower rates of health problems and risk for incarceration

Social factors: Neighborhoods

Adolescents and young adults growing up in distressed neighborhoods with high rates of poverty are at risk for exposure to violence and negative outcomes

Social factors: Media exposure

Exposure to media portrayals of violence, smoking, and drinking lead to a risk of adopting these behaviors, with an increased risk of exposure to cyberbullying, engagement in sexting, and depression

Vegetables

Broccoli, greens (collards, kale), spinach, carrots, pumpkin, tomatos, potato, squash, corn, cabbage, cauliflower, cucumbers, celery, mushrooms, onions, beans and peas, etc.

Naturally low in fat and calories, no cholesterol, source of fiber, potassium, folate (folic acid), vitamin A, vitamin C

Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain; bread, pasta, tortilla, grits, etc.

Source of fiber, B vitamins (thiamin, riboflavin, folate), and minerals (iron, magnesium, selenium)

Protein

All foods made from meat, poultry, seafood, peans and peas, eggs, processed soy products, nuts and seeds, etc.

Sources of protein, B vitamins (niacin, thiamin, riboflavin), vitamin E, iron, zinc, and magnesium

Seafood

Important to eat 8 ounces per week, eat twice a week; contains a range of nutrients, especially omega-3 fatty acids

Oils

Fats that are liquid at room temperature; come from many different plants and fish

Not a food group but provide essential nutrients

Commonly eaten oils include: canola, corn, cottonseed, olive, soybean, and sunflower

Most should be polyunsaturated or monounsaturated

Sources of fatty acids and vitamin E

Fruit

Apple, banana, grapes, orange, peach, pear, pineapple, strawberries, watermelon, dried fruit (raisins, prunes, apricots), cantaloupe, etc.

Naturally low in fat, sodium and calories; none have cholesterol

Sources of potassium, fiber, vitamin C, and folate

Daily recommendation for children

Vegetables: 1-1.5 cups

Grain: 3-5 ounces

Protein: 2-4 ounces

Dairy: 2-2.5 cups

Oil: 3-4 teaspoons

Fruit: 1-1.5 cups

Daily recommendation for girls

Vegetables: 2-2.5 cups

Grain: 3 ounces

Protein: 5 ounces

Dairy: 3 cups

Oil: 5 teaspoons

Fruit: 1.5 cups

Daily recommendation for boys

Vegetables: 2.5-3 cups

Grain: 3-4 ounces

Protein: 5-6.5 ounces

Dairy: 3 cups

Oil: 5-6 teaspoons

Fruit: 1.5-2 cups

Daily recommendation for women

Vegetables: 2-2.5 cups

Grain: 3 ounces

Protein: 5-5.5 ounces

Dairy: 3 cups

Oil: 5-6 teaspoons

Fruit: 1.5-2 cups

Daily recommendation for men

Vegetables: 2.5-3 cups

Grain:3-4 ounces

Protein: 5.5-6.5 ounces

Dairy: 3 cups

Oil: 6-7 teaspoons

Fruit: 2 cups

Saturated fat

Solid at room temperature like butter or the fat inside or around meat; found in animal products such as beef, pork, and chicken

Trans fat

Made from vegetable oils through a process called hydrogenation; naturally found in small amounts in some animal products such as meat, whole milk, and milk products

Found in cakes, cookies, crackers, icings, margarines, and microwave popcorn