Adequate Nutrients Within Calorie Needs

ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS

Key Recommendations-:

  • Consume a variety of nutrient-dense foods and beverages within and among the basic food group while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
  • Meet recommended intakes within energy needs by adopting a balanced eating  pattern, such as the USDA food guide or the DASH eating plan.

 

Weight Management -:

  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
  • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

 

PHYSICAL ACTIVITY

Key Recommendations-:

  • Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
  • To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
  • For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
  • To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate-to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
  • To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate- intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider  before participating in this level of activity.
  • Achieve physical fitness by including cardiovascular conditioning, stretching exercise for flexibility, and resistance exercise or calisthenics for muscle strength and endurance.

 A GUIDE TO GRADE A HEALTH CLAIMS-

Adequate calcium intake and a reduced risk of osteoporosis

        A diet low in sodium and a reduced risk of hypertension

        A diet low in saturated fat and cholesterol and reduced risk of coronary heart disease

        A diet low in dietary fat intake and reduced risk of cancer

        A diet high in fiber- containing grain products, fruits, and vegetables and a reduced risk of cancer.

        A diet high in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and reduced risk of coronary heart disease

        Low – fat diets rich in fruits and vegetables, and a reduced risk of cancer

Healthful diets with adequate folate and a reduced risk of neural tube defects

A diet focusing on sugar alcohols versus regular sugars and starches and a reduced risk of dental caries

Soluble fiber from oat bran, rolled oats (or oatmeal), whole oat flour, or psyllium seed husk and husk and a reduced risk of coronary heart disease

Soy  protein as part of a diet low in saturated fat and cholesterol and a reduced risk of heart disease

Plant sterol- stanol esters and a reduced risk of coronary heart disease

A diet rich in whole- grain foods and a reduced risk of heart disease and certain cancers

Diets high in potassium and low in sodium and a reduced risk of high blood pressure and stroke.