Chapter 8 Making Healthy Choices 137 Copyright Goodheart-Willcox Co., Inc. Many diseases caused by unhealthy habits can lead to secondary health risks. For instance, someone who makes the unhealthy choice to smoke tobacco may get cancer. Chemotherapy drugs used to treat the cancer could produce side effects that include nausea and lack of appetite. In response to these symptoms, the patient may be unwilling or unable to eat a healthy diet. This, in turn, will create a secondary health risk for nutrition-related problems. Resources for Making Healthy Food Choices Many reports about health issues are linked to nutrients. Supermarkets, health food stores, and pharmacies all have shelves lined with bottles of nutrient supplements. Food packages make claims about the nutrient content of products. Having some tools can help people sort out all the nutrition information they encounter. Standards are available to help people know how much of each nutrient they should consume each day. General guidelines exist to make it easier to choose a healthy diet. A model has been developed to help plan nutritious meals. Using these resources can assist people in making healthy food choices. Dietary Reference Intakes People need a way to tell if they are meeting their nutrient needs. The Institute of Medicine developed a set of values to help. This set of values is called the Dietary Reference Intakes (DRIs). These are estimated nutrient intake levels used for planning and evaluating the diets of healthy people. They are standards against which the nutritional quality of a diet can be measured. The DRIs are designed to help prevent diseases caused by a lack of nutrients. They are also designed to reduce the risk of diseases linked to nutrition. Such diseases include heart disease, some types of cancer, and osteopo- rosis. Figure 8.3 shows DRIs for teens for select nutrients. Dietary Guidelines for Americans Expand A key resource for planning a healthy diet is the Dietary Guidelines for Americans. It is the federal government’s nutritional advice. It is intended to promote health and reduce the risk of chronic (long-term) diseases. It is also aimed at reducing the rate of overweight and obesity in the United States. This resource urges people to adopt eating patterns and physical activity levels to reach these goals. An eating pattern is a mix of foods and beverages that make up a person’s total dietary intake over time. The Dietary Guidelines comes from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS). It is based on scientifi c evidence and is revised every fi ve years to refl ect new fi ndings about health and nutrition. The Dietary Guidelines provides the following fi ve overarching guide- lines that promote healthy eating patterns: • Follow a healthy eating pattern across the life span. • Focus on variety, nutrient density, and amount. • Limit calories from added sugars and satu- rated fats, and reduce sodium intake. • Shift to healthier food and beverage choices. • Support healthy eating patterns for all. The Dietary Guidelines is for people who are two years and older. It is meant to be used by people of all ethnic backgrounds, regardless of their food preferences. DRIs for Teens Nutrient Males 14–18 years Females 14–18 years Protein 52 g 46 g Carbohydrate 130 g 130 g Fiber 38 g 26 g Vitamin A 900 μg 700 μg Vitamin C 75 mg 65 mg Vitamin D 15 μg 15 μg Calcium 1,300 mg 1,300 mg Iron 11 mg 15 mg Potassium 4.7 g 4.7 g Figure 8.3 Most healthy teens who consume these amounts of nutrients through their daily food choices are eating nutritionally adequate diets.