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Glencoe Health, A Guide to Wellness Chapter 5, Lesson 4 Ninth Grade, Gainesville High School Group Members: Kathryn Malowany Kristen Fetsch Katherine Williamson Cassidy Catechis Jennifer Colon Dietary Guidelines for Americans USDA & HHS: Nutrition & Your Health: Dietary Guidelines for Americans Nutritional Standards - Evaluate & Modify Eating Benefits - Decreased Risk - ensure healthy well balanced diet Need for Nutritional Education Ref: Department of Health and Human Services Website: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overfig1.GIF Variety No single food can provide essential nutrients needed Availability Affordability Taste Physical Activity Energy in food balance with energy used Body Fat focus rather than weight All foods add up the same calories Excess calories stored as fat. Recommended Dietary Allowances Definition: amount of nutrients that will prevent deficiencies and excess in most healthy people Part of booklet: Nutrition and Your Health: Dietary Guidelines for Americans Food Guide Pyramid Illustrates Dietary Guidelines Categorizes food: servings & food group Guidelines for nutritional needs Bigger Segment= more servings Broad range of servings Food Guide Pyramid Serving Sizes Examples: 1 cup milk/yogurt 2-3 oz cooked lean meat, poultry, fish 1 egg ½ cup cooked or raw vegetables 1 cup leafy vegetables 1 medium apple banana or orange 1 slice of bread Fruits and Vegetables Benefits: complex carbohydrates & fiber diabetes, heart disease, obesity Fiber: 20-35 grams vs. average 15 low in fat and calories Essential vitamins and minerals provided Fat, Saturated Fat & Cholesterol ~ 34% of average American diet Less than 30% calories from fat High fat diets linked to obesity & cancers Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease Techniques to Control Amount of Fat in Diet Choose lean meats and poultry Substitute meat with beans and legumes occasionally Choose dairy products that are reduced fat Decrease use of salad dressing, mayonnaise, butter, etc broiled, steamed, baked, roasted or grilled Sugar High sugar foods have little nutritional value and do not satisfy appetite Sugar build up on teeth (tooth decay) A moderate amount is ok Balance Tips for Sugar Moderation Be aware of intake of added sugars but few nutrients Substitute fruit for sugary snacks and foods & water for soda Be aware of names such as corn syrup, honey & sucrose Consider sugar substitutes (Splenda etc) Salt Sodium: essential mineral. Transport nutrients into cells & help remove waste Maintains normal blood pressure & nerve function 2400 mg or less daily recommended Linked to high blood pressure Table salt, processed foods, natural Average American far above 2400 mg Tips for Salt Moderation Become “Sodium Literate” Avoid adding table salt to food Try Salt Substitute & herbs or spices Taste food before salting Avoid salty snacks Remember.... MODERATION is the key Healthy Eating Patterns Variety Moderation Balance Adequate servings from all 5 food groups Group Activity Breakfast Importance: After 10-14 hours “recharge” Mental and physical performance Faster reaction & less muscle fatigue Variety leads to success Get some juice for vitamin C Calcium (milk, cheese, yogurt) Achieve daily fiber intake For Your Entertainment (: Reference: Florida Agriculture Website: http://www.florida-agriculture.com/video.htm Lunch & Dinner Provide even more variety opportunities Try to eat different proteins at lunch and dinner Include pasta, rice, bread at both to ensure 6-11 servings recommended Activity Test Multiple Choice Questions: (10%, 5 points each) All of the following are healthy snack options EXCEPT: (P2) Apple sauce Pretzel sticks Doritos Yogurt Test The following are all ways to control the amount of fat you can eat EXCEPT: (P1) Eat lean meat and poultry Choose low-fat milk, cheese, and yogurt Remove the skin from chicken and turkey Eat less salad dressing and mayonnaise All of the above are ways to control the amount of fats you eat True/False Questions (20%, 5 points each) Eating a nutritious breakfast in the morning is linked with better MENTAL and PHYSICAL performance? (A2) Eliminating carbohydrates from your diet is a healthy way to reduce weight? (A1) Carbohydrates (breads, rice, pasta, cereal) should provide the MAJORITY of calories you currently intake? (P1) All calories add up in the same way, NO matter what the source is? (K3) Matching Questions: (50%, 10 points each) Match the food groups to their proper serving sizes according to the food guide pyramid. (K2) (P3) Carbohydrates (bread, pasta) a.3-5 Fruits b. 2-3 Vegetables c. 2-4 Milk, yogurt and cheese d. 6-11 Meats, beans & nuts e. 2-3 Essay Question: (20%) 8. How do you determine which foods contain the most salts? How can you decrease your sodium intake? (P1)