Transcript Chapter 5 Lesson 3

Chapter 5 Lesson 3
Guidelines for Healthy Eating
No single food provides all the nutrients your body
needs. That’s why it’s so important to eat a balanced
variety of nutrient-rich food.
Dietary Guidelines for Americans
 Is a set of recommendations for healthful
eating & active living (allied health
professional)
 Following these guidelines lowers your risk of
developing chronic diseases (cardiovascular
diseases)
 The recommendations are grouped into
three broad areas, known as A, B, Cs of
good health
A B Cs of Good Health
 A: Aim for fitness…deals with fitness goals
 B: Build a Healthy Base…Food Guide Pyramid
 C: Choose Sensibly
A: Aim for Fitness
 Aim for a Healthful
Weight (you look
good & you feel
good)
 Be physically active
each day (daily
physical activity
benefits your overall
health & improves
fitness; 60 min of
moderate PA in your
daily routine)
B: Build a Healthy Base
 Choose foods
carefully- eat
recommended daily
servings from each of
the 5 major food
groups
 Choose a variety of
grain products, esp
whole grains
 Choose a variety of
fruits & vegetables
 Keep foods safe to
eat
Food Guide Pyramid
A guide for making healthful daily food choices.
http://www.mypyramid.gov/index.html
C: Choose Sensibly
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Choose a diet that is low in
saturated fat & cholesterol
& moderate in total fat
Choose beverages & foods
low in sugar
Choose & prepare food with
less salt
Understanding Serving Sizes
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Moderation in Sugar
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Learn to identify added
sugars by their names on
food labels.
Corn syrup, honey, molasses
and other ingredients
ending with ”ose”, like
fructose, sucrose, and
maltose.
Moderation in Salt
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Sodium is an essential mineral.
It helps transport nutrients into
the cells and move waste out.
However, many Americans
consume far to much.
Read nutrition facts to find out
how much sodium a serving
contains.
Season food with herbs and
spices instead of salt.
Taste foods before you salt them.
Healthful Eating Patterns
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Variety, Moderation, and
Balance are the foundation
of a healthful eating plan.
Keep in mind that nutrition
guidelines apply to all of
your daily food choices.
Importance of Breakfast
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Breakfast – means breaking the
fast from the night.
Nutritious breakfast improves
mental and physical
performance.
Reduces fatigue later in the day.
Skipping a meal may cause you
to overeat later in the day.
Breakfast does not have to be
traditional meals like cereal or
eggs.
Eating Out, Eating Right
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It is important to make sensible
food choices when eating out.
Be aware that many menu items
may be fried or topped with
mayonnaise, butter, or other
high-fat sauces.
Remember portion control, the
portions at a restaurant tend to
be much larger than the serving
sizes of the Food Guide Pyramid.
the
FOOD
Pyramid
Steps to a healthier you
Eating Right Every Day
 Whether you eat three meals a day or even
more “mini meals,” VARIETY, MODERATION,
AND BALANCE are the foundation of a
healthful eating plan.
The Food Pyramid
Steps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
Grains
Make half of your grains whole
 Any food made from wheat, rice, oats, cornmeal, barley
or another cereal grain is a grain product. Bread, pasta,
oatmeal, breakfast cereals, tortillas, and grits are
examples of grain products.
Grains are divided into 2 subgroups, whole grains and
refined grains.
Whole grains -vs- Refined grains
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Whole grains contain the entire grain kernel -- the bran, germ, and
endosperm. Examples include:
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
Refined grains have been milled, a process that removes the bran
and germ. This is done to give grains a finer texture and improve their
shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Some examples of refined grain products are:
• white flour
• degermed cornmeal
• white bread
• white rice
Most refined grains are enriched. This means certain B vitamins
(thiamin, riboflavin, niacin, folic acid) and iron are added back after
processing.
Vegetables
Vary your veggies
 Any vegetable or 100% vegetable juice counts as a
member of the vegetable group. Vegetables may be
raw or cooked; fresh, frozen, canned, or
dried/dehydrated; and may be whole, cut-up, or
mashed.
Vegetables are organized into 5 subgroups, based on
their nutrient content.
Fruits
Focus on fruits
 Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried, and
may be whole, cut-up, or pureed. Some commonly
eaten fruits are:
Oils
Know your fats
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Oils are fats that are liquid at room temperature, like the
vegetable oils used in cooking. Oils come from many different
plants and from fish. Some common oils are:
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• Sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and
sesame oil. A number of foods are naturally high in oils, like:
• nuts
• olives
• some fish
• avocados
Milk
Get your calcium rich foods
 All fluid milk products and many foods made from milk
are considered part of this food group. Foods made
from milk that retain their calcium content are part of
the group, while foods made from milk that have little to
no calcium, such as cream cheese, cream, and butter,
are not. Most milk group choices should be fat-free or
low-fat.
Some commonly eaten choices in the milk, yogurt, and
cheese group are:
Meat and Beans
Go lean on protein
 All foods made from meat, poultry, fish, dry beans or
peas, eggs, nuts, and seeds are considered part of this
group. Dry beans and peas are part of this group as well
as the vegetable group. For more information on dry
beans and peas click here.
Most meat and poultry choices should be lean or lowfat. Fish, nuts, and seeds contain healthy oils, so choose
these foods frequently instead of meat or poultry. (See
Why is it important to include fish, nuts, and seeds?)
Discretionary Calories
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Extras for luxury foods
You need a certain number of calories to keep your body
functioning and provide energy for physical activities. Think of
the calories you need for energy like money you have to
spend. Each person has a total calorie “budget.” This budget
can be divided into “essentials” and “extras.”
For example, assume your calorie budget is 2,000 calories per
day. Of these calories, you need to spend at least 1,735 calories
for essential nutrients, if you choose foods without added fat and
sugar. Then you have 265 discretionary calories left. You may
use these on “luxury” versions of the foods in each group, such
as higher fat meat or sweetened cereal. Or, you can spend
them on sweets, sauces, or beverages. Many people
overspend their discretionary calorie allowance, choosing more
added fats, sugars, and alcohol than their budget allows.
Physical Activity
Strive for 60 minutes or more per day
 Physical activity simply means movement of the body
that uses energy. Walking, gardening, briskly pushing a
baby stroller, climbing the stairs, playing soccer, or
dancing the night away are all good examples of being
active. For health benefits, physical activity should be
moderate or vigorous and add up to at least 30 minutes
a day.
Physical Activity
Strive for 60 minutes or more per day
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Moderate physical activities include:
• Walking briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)
Vigorous physical activities include:
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)
Eat Well and Stay Healthy!
 Encourage children to use the MyPyramid Worksheet,
for a week, and to eat their favorite foods in each group
to meet their daily requirements.
 Download the worksheet here: MyPyramid Worksheet.
 Discuss their findings at the end of the week.
 How might each child eat more healthfully?
Conclusion
 Whether you eat three meals a day or even
more “mini meals,” VARIETY, MODERATION,
AND BALANCE are the foundation of a
healthful eating plan.
 A variety of foods allow you to get all the nutrients your
body needs
 Eating in moderation keeps you from over eating and
allows you to balance your intake.
 Select healthful meals and snacks as a part of a
balanced diet. Balance your foods by choosing a
variety of foods from the food pyramid.