Week 8 – Application Activity

Heart Healthy Recommendations

Fill out the following charts. Then pick two Food/Nutrient categories and create a poster (either
physically or digitally) about those 2 nutrients, their recommendation, and how they affect heart health.
Then use that poster to teach 2 people about those nutrients and answer the reflection question below.
Submit both this document and a picture of your poster by Monday before class.

Blood Pressure Category Systolic (mm Hg) Diastolic (mm Hg)

Normal < 120 mm Hg AND < 80 mm Hg
Elevated 120 - 129 mm AND < 80 mm Hg
Hg
High Blood Pressure Stage 1 130 - 139 mm OR 80 - 89 mm
Hg Hg
High Blood Pressure Stage 2 140 mm Hg or OR 90 mm Hg or
higher higher

The DASH meal plan is rich in calcium, magnesium, potassium, fiber and protein and low in sodium,
added sugars and saturated fats.

Food/Nutrient Recommendation
Saturated Fat < 6 % of Total Calories Food sources: Meat, butter, oils

In a 2,000 Calorie diet, the limit of calories

of saturated fat would be 117 calories.

When you convert this limit of calories to

grams, you get 13 grams of saturated
fat.

Mono and Replace foods high in Saturated Food sources: Healthy oils, fish, avocado
Polyunsaturated Fats fat with foods high in mono and
polyunsaturated fats.
Sodium < 2300 mg/day Food sources: Salt

Added Sugar < % of Total Calories In a 2,000 Calorie diet, the limit of calories
of added sugar would be 150 calories.

When you convert this limit of calories to

grams, you get 37 grams of added
sugar.

Whole Grains Make at least half of your Food sources: Whole grain bread, oats
grains a whole grain.
 Key Nutrients: Fiber

Fruits, Vegetables, Consume a variety of fruits, Benefits of fruits, vegetables, and

and Legumes (nuts vegetables, and legumes legumes: Regularity, nutritional balance,
and seeds) vitamins and minerals.

Key Nutrients: Vitamins and Fiber

Dairy Consume a variety of low fat Key Nutrients: Calcium, Vitamins A &D
dairy products

Alcohol Dietary Guidelines for Americans Drink equivalent:

Recommendation: Beer: 12 fluid ounces
If you don’t drink, don't start Malt liquor: 8 fluid ounces
. Wine: 5 fluid ounces
If you do drink, talk with doctor Distilled spirits (80 proof): 1.5 fluid
about risks and benefits of ounces
moderation .
Moderation-
Women:
no more than 1 drink(s)/day
Men:
no more than 2
drink(s)/day

Teach 2 People:

Person 1: Mason Person 2: Adam

Reflection Question: In one paragraph describe how creating a visual representation of the
information and then teaching it helped you learn the information better.

It gave them something to look at and think about when selecting their fat sources.