CHOICES OF FOOD
KEYS TO HEATHIER EATING
(NOTE: THIS POWERPOINT IS MEANT TO BE VIEWED BY STUDENTS WHO
DOWNLOAD IT FROM THE SUPPLEMENTAL WEBSITE. Exciting graphics and
word transitions Do not usually appear) In addition, If viewed in a whole
class, some text will be too small and to much to copy
The Food Guide and Nutrients
This power point will help students to meet the following
Examine “My plate” and Categorize foods into
Define nutrient and explain the 6 essential nutrients
Identify foods the body needs more of and the body
needs less of
The Foods You Choose
The foods you eat enable your body to
grow and function properly.
Eating fulfills the body’s physical needs.
It can also satisfy emotional and social
Nutrition is the process of taking in food
and using it for energy, growth, and good
Influences on Food Choices
-aka-How do I know what to eat
Many factors influence food choices:
Family, friends, and cultural background
The Food Guide Pyramid..uhh…PLATE
The food guide has been a pyramid for almost 20 years. In 2011, the FDA
changed the ever present “my pyramid” Graphic organizer into a….
….PLATE called, “My Plate”….very creative( ha ha)
Using the Plate to Meet Your Needs
The Plate shows the
suggested amount of daily
servings from each of the
five major food groups.
The number of servings
that is right for you will
depend on the amount of
energy that you need each
Factors such as your age,
gender, and how active
you are affect your energy
needs and usage
See the video on the website or in class
Concerning “my pyramid”
There are 6 main groups of nutrients
Anything else that enters the body is a chemical and or drug that is
usually not needed
Carbohydrates provide energy and are divided into 2 subgroups: starches and sugars
Starches are complex carbohydrates which are “good” and
are found in whole grain rice, pasta, breads, potatoes,
beans, and corn.
Sugars are simple carbohydrates and occur naturally in
milk, fruit, and honey and are also added many foods
Generally speaking..whole grains good…
sugars, not so good
“white” grains like white bread and pasta are simple carbs
Proteins are nutrients used to repair body cells
and tissues. 1/3 of all cells in the body are
made from different proteins. Proteins also
provide much needed “good” energy.
Foods that provide protein include foods from
animal sources, such as meat, dairy products,
and eggs but, these foods also contain a lot of
fat (see next slide)
Plant foods have some proteins. Eating a variety
of plant foods, such as beans and nuts can help
give the body healthy protein.
Fats are nutrients that supply energy, keep the skin healthy, transport certain
vitamins through the body, and help build cell membranes.
Stored fat help to provide protection and temperature regulation.
Some fat is good for you but not too much. There are 3 types of fats
Saturated fats are fats that are solid at room temperature. Examples include
butter; stick margarine; and the fats in meat, poultry, and dairy products. Eating
large amounts of foods high in saturated fats increases the risk of heart disease
as well as other diseases
Unsaturated fats are fats that are liquid at room temperature. They come mainly
from plant sources. Foods with mostly unsaturated fats include vegetable oils,
nuts, olives and avocados and are generally more healthy for you
Trans-Fats are fats that are the most un-healthy for you. They are found in
foods that are chemically altered to change from a liquid to a solid like
margarine and some oils that solidify.
Vitamins and Minerals
are substances that help to regulate the body’s functions. Vitamins may be watersoluble or fat-soluble.
Water soluble vitamins must be replaced every day while fat soluble vitamins can be stored if
you don’t eat enough of them
Water soluble vitamins include C, and all B Vitamins. Fat soluble Vitamins include A, D, E and K.
Fruits and vegetables are the best sources of vitamins A and C. Whole-grain and enriched breads
and cereals supply B vitamins. Milk is a good source of vitamin D and the B vitamin riboflavin.
are nutrients that strengthen bones and teeth and help body systems to work
Calcium, phosphorous, and magnesium are minerals that help build and renew the bones.
Milk is a rich source of calcium and phosphorous.
Iron is needed for making red blood cells. Meat, spinach and other green leafy vegetables,
fruits, and dry beans supply iron.
Potassium, sodium, and chloride help maintain the body’s balance of fluids. Sodium comes
from salt and is found in many packaged foods.
WATER = H20
Water is simply ESSENTIAL FOR LIFE
2/3 of most cells are made of water.
It helps with digestion, carries other nutrients
throughout the body, removes waste from the body,
and regulates body temperature among other
Without water, the body would not be able to function.
Most people should drink eight to ten 8oz glasses of
water every day (64-80 ounces).
In addition: although not a nutrient itself,
fiber is a needed part of any diet.
Fiber helps move wastes out of your system
(“poop”), and may also prevent some
diseases. Foods high in fiber include
grains, fruits and vegetables
KEYS TO REMEMBER
Eat a little bit of a “lot of stuff”…
Slower eating makes it easier for your
body to digest
KEYS TO REMEMBER (cont)
Eating a Variety of Foods
Many of the foods you eat have ingredients from
two or more food groups.
Because no single food or food group supplies all
the nutrients, it is a good idea to eat a variety of
foods from every group over time.
Note: Foods that are high in sugars and fats are
generally low in other nutrients but high in
KEYS TO REMEMBER (continued)
WATER + Breakfast TO START DAY
When you wake up, drink at 80z of fresh water.
Eat a good size healthy breakfast to give your body a fresh
supply of energy.
Include complex carbohydrates and some protein
Limit sugar and extra fat
Add vitamin-C rich foods or calcium-rich foods to your
breakfast to provide your body with all the vitamins and
minerals it needs to stay healthy.
BREAK+FAST = Breakfast
You wake up from 6-8 hours of sleep. When
was the last time you ate?
Your body is in a natural “Fasting” period
BREAK THE FAST and eat BREAKFAST!!!!
Eat Nutritious Snacks
Many snack foods are high in calories, fat,
salt, and/or sugar, but are low in nutrients.
Nutritious Snacks (cont’d.)
The snacks you eat give you energy and a
chance to fit in the nutrients you may miss
during the day.
Satisfy your hunger by choosing snack foods
that combine grain products, fruits, vegetables,
and dairy foods. Try some of these nutritious
Fatty, salty, sugary snacks are ok sometimes
but remember…the key word is SOMETIMES
Avoid consuming too much fat.
An eating plan must include foods low in Saturated
Fat, Trans Fat and Cholesterol
Saturated fats raise the body’s level of
cholesterol and increase the risk of heart
disease and stroke. Trans fats cause “free
radicals” in your blood which can lead to cancer
Keep your overall fat intake to no more than 30
percent of daily calories.
Avoid consuming too much sugar.
Foods containing sugars promote tooth decay.
“extra” sugar can not be used by body and is
stored as fat
If a product’s ingredient list includes words such as
corn syrup, sucrose, or dextrose, the food is likely
to be high in added sugars.
Avoid consuming too much salt.
Your body needs only a small amount of sodium.
Too much sodium may increase the risk of high
blood pressure and decrease the amount of
calcium in your body, weakening your bones.
To cut down on salt, choose low-sodium foods,
use herbs and spices to season foods, and go easy
on salty snacks.
RARELY add salt to food already cooked
Reading a Nutrition Facts Panel
READING A LABEL
The Nutrition Facts panel on a food label lists the product’s nutritional value.
This information can help teens make smart food choices.
The various sections of the panel provide information on how large one
serving is and the number of calories and nutrients in a serving. Studying
the % Daily Value column provides information on whether a food is high or
low in certain nutrients.
One should look for foods that have low daily value percentages (below 5
percent) for fats, cholesterol, and sodium, and choose foods whose labels
show high percentages (20 percent or above) of fiber, vitamins, and
Being physically active every day and
maintaining a healthy weight are important
PARTNERS to good Health
You should get between 30-60 minutes of
daily physical exercise.
Calories = measure of energy taken into body
WEIGHT GAIN =>>>
Calories taken in are greater
than calories used by body
Type 2 Diabetes
Decrease immune system
Bone and joint problems
Increased cancer risk
PLUS A HOST OF OTHER PROBLEMS