|
Recommendations for Health |
The Facts: Health,
Fitness and Americans
The Facts: Health, Fitness and
Americans
- 34% of the American adult population is overweight
(US Surgeon General, 1994)
- After smoking, weight-related conditions are the second
leading cause of death in the USA, resulting in 300,000
deaths/year (US Surgeon General, 1980)
- Poor diet and lack of exercise are associated with top 10
causes of death in US, including top three: (US Surgeon General,
1994)
- Heart Disease
- Cancer
- Stroke
- Diabetes
- Only 8% of Americans are getting the amount of exercise
recommended for minimal health benefits 29% of Americans
are sedentary (1994 CDC Survey)
- At any one time 45% women and 24% men are trying to
lose weight (Journal of the American Dietetic Assoc.,
6/95).
- Only 12% of Americans had 80% or above scores in the USDAs
Healthy Eating Index
- Less than 33% of Americans are eating the suggested
number of food servings from the 5 major food groups on
a daily basis
- Only 23% of Americans eat the 5 servings of fruits and
vegetables recommended each day
- Individuals are most likely to under-consume fruits,
vegetables and grains
The Recommendations:
American Heart Association Guidelines
- Include both aerobic and strength training exercise
- Increase intake of monounsaturated fatty acids (olive, canola
and peanut oils)
- Increase fiber intake by eating more fruits, vegetables,
whole grains, and dried beans to lower LDL cholesterol
- Keep fat intake to 15-30% of daily calories
- Increase intake of monounsaturated fats (olive, canola
and peanut oils)
- Decrease intake of high sugar foods
- Increase intake of Omega-3 fatty acids (but do not supplement
- eat fish instead)
- Decrease sodium intake (<2400 mg/day)
- Balance exercise with moderate food intake to maintain or
reduce weight. (BMI 19-25)
- Don't go ultra low-fat. Less than 15% fat may decrease HDL
cholesterol and increase triglycerides.
- Be flexible. Consider the balance of foods consumed
over a week instead of single meals or single days - consistency
is key.
American Cancer Society Guidelines
- Choose most of the foods you eat from plant sources
- Eat 5 or more servings of fruits and vegetables per
day
- Eat other plant foods several times per day (bread,
cereal, grains, rice, pasta, beans)
- Limit amounts of meat, dairy and other high-fat foods
- Become more physically active by including at least moderate
activity for 30 minutes or more on most days of the week.
- Maintain a healthy weight by balancing caloric intake and
physical activity
- If you drink alcohol, limit your alcohol intake.
American Diabetes Association Guidelines
- Eat foods from each food group each day
- Increase fiber intake by eating whole grains, fruits, vegetables
and beans
- Limit fat, sodium and cholesterol intake
- Avoid alcohol
- Exercise at least several days each week (but always
check with your doctor before beginning any exercise program)
USDA Dietary Guidelines
- Eat a variety of foods each day
- Balance food intake with moderate exercise
- Include whole grains, fruits and vegetables daily
- Decrease intake of total fats, saturated fat and cholesterol
- Moderate your intake of sugars, sodium and alcohol
Facebook Comments
|