02+Dietary+Guidelines - Module 2 Nutrition Dietary...

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Module 2 Nutrition Dietary Guidelines for Americans Delores C.S. James, PhD, RD, LD/N, FASHA, FWMPDG-ADA Associate Professor of Health Education and Behavior
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By the end of the module you will be able to: List the 9 key recommendations of the Dietary Guidelines for Americans . Describe the elements of each recommendation. Differentiate between moderate and vigorous activites.
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Dietary Guidelines for Americans Revised every 5 years Americans over age 2 Non-institutionalized individuals New guidelines will be launched in Fall 2010
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Nine Key Recommendations 1. Adequate nutrients within calorie needs 2. Weight management 3. Physical activity 4. Food groups to encourage 5. Fats 6. Carbohydrates 7. Sodium & potassium Alcohol
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Adequate Nutrients Within Calorie Needs Consume a variety of nutrient-dense foods and beverages Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended intakes within energy needs by adopting a balanced eating pattern such as MyPyramid, 5-a-Day, or the DASH diet (Dietary Approach to Stop Hypertension).
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Weight Management To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
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Physical Activity Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, perform at least 30 minutes of moderate or vigorous exercise everyday.
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Activity Level Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.
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Moderate Physical Activity
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