[Music]
Hi my name is Tina, and I just learned
about the dietary guidelines for Amerians.
I learned that nutritional professionals
write these guidelines with focus on
preventing chronic diseases and keeping
us healthy.
My goal is to follow the guidelines for
physical activity and weight management.
I learned that being physically active,
doesn't mean you always have to run on
a treadmill to get your exercise.
Instead you can do many things throughout
the day to incorporate physical activity
into your life. The dietary guidelines
recommend that you get at least
thirty minutes of physical activity every
day to prevent chronic diseases.
Let me show you some of the ways that I
incorporate physical activity into my day.
As you can see there are lots of things
that you can do throughout the day to
incorporate more physical activity into
your life, without even going to the gym.
Consistent physical activity, not only
helps to maintain weight it also promotes
the overall sense of health and well being.
Be sure to include a variety of fitness
activities to add variety to your fitness
routine. Try joining a community fitness
class, a local gym, doing some home
fitness videos, walking or jogging with a
friend, or playing a sport that you love.
Try these tips to make physical activity
an everyday part of life.
[Music]
Most Americans get plenty of calories, yet
they are still lacking many essential
nutrients. Why is this? The problem is
that the food that a typical American
consumes is high in calories and fat,
low in nutrients such as vitamins
and minerals.
Here is a plate of food that is high in
calories and fats but not in minerals and
vitamins for the body.
This typical burger meal has a total
of 1440 calories and 67 grams of fat.
To put this into perspective, the average
person should consume around 2,000
calories a day and less than 65 grams of
total fat.
This meal is over half of those calories
and all of the fat.
If you switch out these fast food items
for nutritious home made items, such
as a turkey wrap with avocado, spinach,
tomatoes, a side of carrots and berries,
and a glass of milk. This meal would
total up to 527 calories and 13 grams
of fat. Not only does the meal provide
less calories, but it also provides more
nutrients. For example, it includes 60%
of the recommended amount of vitamin A
for the day, an essential nutrient needed
in our bodies for healthy eyes and immune
systems.
The fast food meal does not contain any
of this nutrient.
Eating a variety of foods and following
a balanced eating pattern, such as the
USDA's My Pyramid eating plan, you will
get the nutrients you need for your diet
and stay within your calorie limits.
[Music]
The dietary guidelines recommend the
emphasis of certain foods in the diet.
Mainly fruits and vegetable, whole grains,
and low fat dairy products.
It is recommended that an average adult
eat about two cups of fruit and two and a
half cups of vegetables every day.
At least three 1 ounce equivalence of
whole grains and about three cups of fat
free or low fat dairy products.
To help you stay healthy you can make
meals that follow the dietary guidelines.
A great recipe to try is the vegetable
quesadilla.
The ingredients that we will use to make
this recipe include; a whole wheat flour
tortilla, pinto beans, diced Roma
tomatoes, bell peppers, and green onions,
a shredded carrot, some Monterey jack
cheese, and some plain yogurt or low fat
sour cream and salsa for a topping.
To make your quesadilla, simply warm the
two sides of the quesadilla.
And then place on your ingredients.
We have some beans,
a little bit of cheese,
carrots, shredded carrots,
some tomatoes,
green pepper,
and some green onion.
This fits in the dietary guidelines
because the tortilla is a whole grain,
and because it's whole wheat.
And the vegetables are all inside and also
dairy which is the cheese.
So fold over your tortilla, in half, and
cook it for about three minutes.
Until the cheese is melted.
As you can see eating healthy using
the dietary guidelines is easy and
delicious.
[Music]
[Man] So Abby, how'd that test go?
[Woman] Oh, I think I bombed it.
His tests are so hard and I just made
really dumb mistakes. How did you do?
[Man] Yeah, I don't know, probably
not good.
[Man 2] Was it a chem test?
[Woman] Yeah.
[Man 2] Yeah, it killed me. I'm just done
with school that's the thing, I'm just
so burnt out. I've just got nothing left.
[Woman] Yeah, a couple weeks left, I'm
basically done.
Um, so what's with the healthy food?
I mean are you trying to make us feel bad,
or something.
[Man 2] Oh no, you know that nutrition
class I'm taking, right.
Well we're learning about like healthy
fats and things like that, so I'm just
trying to you know incorporate a little
more into my diet. Like this sandwich has
got some avocado, the almonds are filled
with poly saturated, mono saturated fats,
you know just the good fats. It's actually
pretty good.
[Man 1] So you traded in the pizza huh?
[Man 2] Yeah, you know not entirely but
definitely doing it this way.
[Woman] It looks pretty good.
[Man 2] It is, you guys need some napkins?
[Woman] Yeah, that would be great thanks.
Let's steal it.
[Man] Yeah.
[Music]
The dietary guidelines recommend
consuming 2300 miligrams of sodium, also
known as salt, each day. This is equal to
one teaspoon of salt.
Excess sodium in the diet is a problem,
because it can lead to elevated blood
pressure. Most Americans consume 2-3 times
the recommended amount.
Packaged food products are the main
source of sodium in the American diet.
These Ramen noodles contain 770 miligrams
of sodium per serving, and there are two
servings in the package. That is equal to
1540 miligrams which is over half of the
recommended amount that we should eat in
a day.
Potassium is another mineral that is
important in our diets. Most Americans get
plenty of sodium but not enough potassium.
Potassium is important because it can
lower blood pressure by counteracting the
effects of sodium.
Good sources of potassium are bananas,
spinach, acorn squash, potatoes,
and raisins.
To reduce sodium in your diet, check
nutrition labels on packaged foods to
determine sodium content.
Eat more fresh fruits and vegetables, and
less pre-prepared and packaged food items.
Flavor your foods with different herbs and
spices to add flavor without using salt.
Try and stay within the guidelines of
about 2300 miligrams or one teaspoon of
salt a day.
Try using rosemary to flavor potatoes,
mint to flavor steamed broccoli and
carrots, or toasted sesame seeds on
steamed asparagus.
[Music]
Alcohol consumption is another important
part of the dietary guidelines.
If you choose to drink alcohol, please do
so in moderation. The over consumption
of alcohol could cause many health
problems such as; malnutrition, cirrhosis
of the liver, high blood pressure, injury,
violence, and death.
Moderation when drinking means no more
than one drink per day for woman, and no
more than two for men.
Twelve ounces of regular beer, five ounces
of wine, or one and a half ounces of 80
proof distilled spirit such as vodka, gin,
rum, or whiskey count as a drink.
Alcohol should not be consumed by
adolescents or children or by women who
are pregnant or who are nursing, those who
cannot control their consumption or those
who are on medications that interact with
alcohol or those with certain types of
medical conditions.
If you are performing a skill that
requires concentration, attention, and
coordination do not consume alcohol.
[Music]
If you or your family was in danger,
would you do something about it?
Luckily, there is one danger you can do
something about, and that is food-borne
illness.
Please follow these few simple principals
to keep your family safe from food-borne
illness.
First, clean. Clean hands, food contact
surfaces, and fruits and vegetables.
Meat and poultry should not be washed or
rinsed.
Next, separate.
Separate raw, cooked, and ready to eat
foods while shopping, preparing,
or storing foods.
Cook.
Cook foods to a safe temperature to kill
microorganisms.
And chill, refrigerate perishable foods
promptly and defrost foods properly.
To properly defrost food place the food in
the refrigerator, under cold running
water, or in the microwave just before you
use it.
Do not defrost at room temperature.
To keep you and your family safe from
danger please follow the food safety
principals of clean, separate, cook, and
chill.
[Music]