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Health Notes; Healthy Eating

by: Summer Notetaker

Health Notes; Healthy Eating Health 1000

Marketplace > East Carolina University > Health Sciences > Health 1000 > Health Notes Healthy Eating
Summer Notetaker
GPA 3.7

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About this Document

Health notes on healthy eating. Covers week of March 7th - 11th.
Dr. Shrader
Class Notes
health, healthy eating
25 ?




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This 2 page Class Notes was uploaded by Summer Notetaker on Friday March 11, 2016. The Class Notes belongs to Health 1000 at East Carolina University taught by Dr. Shrader in Winter 2016. Since its upload, it has received 31 views. For similar materials see Health in Health Sciences at East Carolina University.


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Date Created: 03/11/16
March 7 - 11 th Health Notes Healthy Eating The dietary Guidelines for Americans are published every 5 years. Provide national guidelines to eating healthy. 2010 Dietary Guidelines fall within two main goals: maintaining calorie balance to maintain healthy weight; nutrient dense food and beverages consumed To curb obesity: decrease calories and increase calories expended through physical activity Americans consume too much sodium and too many calories from solid fats, added sugars, and refined grains. Three key strategies from Dietary Guidelines: Balance calories Choose certain foods to eat more of Choose certain foods to eat less of To stay within personal calorie limit: Adjust amount of food you take in and increase physical activity The more you eat out, the higher risk you have of obesity Over the past 30 years, Americans have tripled intake of sugary soft drinks Fiber is non-nutrient Fiber can lower risk of heart disease and reduce blood cholesterol levels We need about 30 grams of fiber per day; most Americans only consume about 11. Each gram of fat contains 9 calories; 4 calories per gram for carbohydrates and proteins. Saturated fats are solid at room temperature The average American eats 200 pounds of sugar per year Biggest source: soft drinks Why is salt unhealthy? Constricts blood vessels, making the heart work harder March 7 - 11 th Low calorie foods are considered 40 calories or less According to the Nutrition Facts label, fats, cholesterol, and sodium all need to be limited Vitamin A, vitamin C, calcium, and iron need to be increased. Recently they replaced the Food Guide Pyramid with the “My plate” Protein foods and grains should each account for 25% of the plate.


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