Unit 3 You and Food
206
Most teens want to know how to eat better to stay active and healthy.
You are a growing teen. What foods should you eat to look and feel your
best? There are many tools available to help you make healthful choices. In
this section, you will learn about a few of the resources that can help keep
you healthy and fit for enjoying life and doing well in school.
Dietary Guidelines for Americans
The
Dietary Guidelines for Americans
is a document developed by
experts to promote a healthful lifestyle through improved nutrition and
physical activity. The 2010 Guidelines provide dietary advice for Americans
two years and older. This includes people at increased risk of chronic disease.
The two main messages of the Guidelines focus on maintaining a
healthy weight and choosing nutrient-dense foods and beverages. Foods
that are
nutrient dense
provide vitamins, minerals, and other substances
that have positive health effects, with relatively few calories.
To achieve and maintain a healthy weight, follow these tips:
„ Get plenty of physical activity.
„ Enjoy your food, but eat less.
„ Avoid large portions.
Dark-green vegetables, red and orange
vegetables, and beans and peas are all
good vegetable choices.
7-5
To consume a more nutrient-dense diet,
follow these tips:
„ Make half your plate fruits and
vegetables. See 7-5.
„ Switch to fat-free or low-fat (1%)
milk and milk products.
„ Compare sodium in foods and
choose the lower sodium foods.
„ Drink water instead of sugary drinks.
To achieve dietary goals, Americans
must become conscious eaters. Select the
most nutritious foods packed with vitamins,
minerals, fiber, and other nutrients. Choose
more fresh fruits and vegetables, protein-rich
meats, poultry, lean fish, beans, and nuts.
Avoid foods that are high in solid fats and/
or added sugars, called SoFAS. Cookies,
cakes, and doughnuts are all examples of
foods that are high in SoFAS.
Good health depends on daily physical
activity as well as nutritious food. You can
find the balance between food and activity
that is right for you. The 2010 Dietary
Guidelines recommend you follow the advice
given in the 2008 Physical Activity Guidelines
for Americans. These guidelines help