Nutrition and your health

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Material Information

Title:
Nutrition and your health dietary guidelines for Americans
Series Title:
Home and garden bulletin ;
Physical Description:
18 p. : col. ill. ; 23 x 10 cm.
Language:
English
Creator:
United States -- Dept. of Agriculture
United States -- Dept. of Health and Human Services
Publisher:
U.S. Dept. of Agriculture and U.S. Dept. of Health and Human Services
Place of Publication:
Washington, D.C.?
Publication Date:

Subjects

Subjects / Keywords:
Diet   ( lcsh )
Nutrition   ( lcsh )
Genre:
federal government publication   ( marcgt )
non-fiction   ( marcgt )

Notes

General Note:
MONTHLY CATALOG NUMBER: gp 82009089
General Note:
"Previously issued as an unnumbered publication."
General Note:
"February 1980"--P. 3.
General Note:
Cover title.

Record Information

Source Institution:
University of Florida
Rights Management:
All applicable rights reserved by the source institution and holding location.
Resource Identifier:
aleph - 021635631
oclc - 08249379
System ID:
AA00013743:00001


This item is only available as the following downloads:


Full Text
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Vouril
Dietary Guidelines for
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Nutrition an'
Your Health
DietrY-Gtidelines for A
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,.. ,wf t should you. ea to stay
|. Har aly a'da gbes byh1ithoi
trying to answer t/at!/uestioi
pajpers, magazines, books, ra<
\t~n. give u.s-a Iorpf advice a
fobs'.vwe should-tcf should noi
Unforiatndly inuch of this a
confusing.
Some of this confusion exis
don't know enough about nut
identify an "ideal diet" for eac]
People differ -and their food
depending on age, sex, body s






depends on many things, inclu
heredity, lifestyle, personality tr
health and attitudes, and envir
addition to diet.
Food alone cannot make you
good eating habits based on mc
and variety can help keep you h
even improve your health.
DIETARY GUIDELINES FOR
AMERICANS
* Eat a variety of foods

* Avoid too much fat, sati
and cholesterol
* Eat foods with adequate
and fiber
* Avoid too much sugar
* Avoid too much sodium
a W iUfti, ril A AI l
















Eat a Variety
of Foods
You need about 40 different r
stay healthy. These include vita
minerals, as well as amino acid





from each of several major group
example, fruits and vegetables;
breads, and grains; meats, pou
and fish; dry peas and beans, s
soybeans, kidney beans, lima b
black-eyed peas, which are gooc
sources of protein; and milk, cl
yogurt.
Fruits and vegetables are exc<
sources of vitamins, especially v
and A. Whole grain and enrich
cereals, and grain products pro
B-vitamins, iron, and energy. M
protein, fat, iron and other mir
well as several vitamins, include
and vitamin B12. Dairy products
sources of calcium and other nl

TO ASSURE YOURSELF AN ADEG
Eat a variety of foods daily, inci
selections of
& Fruits

* Whole grain and enriched bre





Elderly or very inactive pe
relatively little food. Thus, they
special attention to avoiding fc
high in calories but low in othi
nutrients for example, fat, oi
and sugars.
Infants also have special nut
needs. Healthy full-term infant
breastfed unless there are spec
The nutrients in human breas
be digested and absorbed mon
those in cow's milk. In addition
may serve to transfer immunity
diseases from the mother to th
Normally, most babies do noi
foods until they are 3 to 6 mor
that time, other foods can be i:
gradually. Prolonged breast or
- without solid foods or supply
- can result in iron deficiency.
You should not add salt or si
baby's foods. Infants do not ne
"encouragements" if they arn
hiinrrr The fnnd.i thsrnmQlep1c
















Maintain Ideal
Weight
If you are too fat, your chance
developing some chronic disordt
increased. Obesity is associated





Wu!OWU" Dmuy 7 eignu
Range of Acceptable Weight
Height Men
(feet-inches) (Pounds)
4/1 0'
4'11"
5'0'
5'1"

5'y2 112-141
5'3" 115-144
5'4' 118-148
5'5" 121-152
5'6" 124-156
5'7" 128-161
5'8" 132-166
5'9" 136-170
5'10" 140-174
5'11" 144-179
6'0" 148-184
6'1" 152-189
6'2' 156-194
6'3" 160-199
6'4" 164-204
NOTE: Height without shoes; weight v





TO Lob *VVlu I
* Increase physical activity
* Eat less fat and fatty foods
* Eat less sugar and sweets
* Avoid too much alcohol

Gradual increase of everyday ]
activities like walking or climbin
be very helpful. The chart below
calories used per hour in differed
activities.

Approximate Energy Expenditur
150 Pound Person in Various Ac

Activity

Lying down or sleeping
Sitting
Driving an automobile
Standing
Domestic work
Walking, 2-1 mph
Bicycling, 5-1 mph





A pound ot body tat contains
calories. To lose 1 pound of fat,
need to burn 3500 calories mo:
consume. If you burn 500 caloi
day than you consume, you wi]
pound of fat a week. Thus, if y<
burn 1700 calories a day, you c
theoretically expect to lose a pc
each week if you adhere to a 12
per-day diet.
Do not attempt to reduce yot
below the acceptable range. Se
loss may be associated with nu
deficiencies, menstrual irregul
infertility, hair loss. skin chanf
intolerance, severe constipatio:
psychiatric disturbances, and
complications.
If you lose weight suddenly c
unknown reasons, see a physic
Unexplained weight loss may b
clue to an unsuspected under!













Avoid Too Much
Saturated Fat,
and Cholesterol
If You have a high blood cholest





recommendations are appropi
healthy Americans. But for th
population as a whole, reduct
current intake of total fat, satu
and cholesterol is sensible. Thj
Is especially appropriate for pe(
have high blood pressure or wl
The recommendations are n
prohibit the use of any specific
to prevent you from eating a va
foods. For example, eggs and o
(such as liver) contain cholestc
also contain many essential vii
minerals, as well as protein. Si
can be eaten in moderation, as
overall cholesterol intake is not
you prefer whole milk to skim
reduce your intake of fats frorr
than milk.

TO AVOID TOO MUCH FAT, SAT
AND CHOLESTEROL
* Choose lean meat, fish, poul
beans and peas as your proti
A A -A AP













Eat Foods with
Adequate
Starch and Fiber
The maior sources of energy in





Eating more foods high in fibe
reduce the symptoms of chron:
constipation, diverticulosis, ar
of "irritable bowel." There is als
that low fiber diets might incre
of developing cancer of the colk
whether this is true is not yet ]
To make sure you get enough]
your diet, you should eat fruits
vegetables, whole grain breads
There is no reason to add fiber
do not already contain it.

TO EAT MORE COMPLEX CARBON
DAILY
* Substitute starches for fats ar
* Select foods which are good
fiber and starch, such as who
breads and cereals, fruits anc
beans, peas,and nuts
















!void Too Much
Sugar
The major health hazard from ea
nuch sugar is tooth decay (dental
hie ridqr rof ariPq I Q rrnt cqimrnlir ov n





the average more than 130 pc
sugars and sweeteners a year.
the risk of tooth decay is incri
by the sugar in the sugar bov
sugars and syrups in jams, je
cookies, soft drinks, cakes, ai
as sugars found in products .
breakfast cereals, catsup, flav
and ice cream. Frequently, th
label will provide a clue to the
sugars in a product.

TO AVOID EXCESSIVE SUGARS
* Use less of all sugars, incluc
sugar, brown sugar, raw sug
and syrups
* Eat less of foods containing
such as candy, soft drinks, i
cakes, cookies
* Select fresh fruits or fruits c
sugar or light syrup rather tl
syrup
* Read food labels for clues c
content if the names suct






00
0

000
0 0
o0O
vpid Too Much
sodium
Table salt contains sodium and'
ath are essential elements.
Sndiuim s alFon present in many





wiii usually laul -atnougn r
normal levels.
At present, there is no good
predict who will develop high
pressure, though certain gro
blacks, have a higher incider
sodium diets might help som
people avoid high blood press
could be identified before the
condition.
Since most Americans eat
than is needed, consider redi
sodium intake. Use less table
sparingly those foods to which
amounts of sodium have bee:
Remember that up to half of
may be "hidden," either as pa
naturally occurring food or, r
part of a preservative or flavo
has been added.

TO AVOID TOO MUCH SODIUM
Learn to enjoy the unsalted
foods








I ,










If You Drink Ale
DSo in Moder

4Aloholic beverages tend to be
low in other nutrien
;I I *I' '- A. -3


;






For further reading on diet and
ship to good health, send for:
FOOD -A publication on foot
nutrition by the U. S. Departn
Agriculture. Home and Garde;
No. 228. Science and Educati4
Administration. Stock No.001

HEALTHY PEOPLE -The Sur
General's Report on Health Pr
Disease Prevention. Public He
U. S. Department of Health. E
Welfare. Stock No. 017-001-00

The above publications are for
sale from: /
Superintendent of Documents
U.S. Government Printing Office
Washington, D.C. 20402


For assistance with your food a
questions, contact the dietitiar
eAnnnAmief6 A nMa4riionie6 in 6#,




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