Transcript 3 - Goodheart

CHAPTER
3
Making Healthful
Choices
Images shutterstock.com
Objectives
• Name benefits of making healthful choices.
• Explain how to use Dietary Reference
Intakes (DRIs), the Dietary Guidelines for
Americans, and the MyPlate food guidance
system as diet planning resources to meet
daily needs.
• Identify your recommended daily intake
from each food group in MyPlate.
continued
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Objectives
• List tips to use when shopping for fresh
and processed foods.
• Describe suggestions for preparing
healthful foods.
• Apply the Dietary Guidelines for Americans
when eating out.
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Benefits of Healthful Choices
• Making healthful food and daily activity
choices can help people maintain
– good health
– healthful appearance
– top job performance
– positive personal relationships
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Risks of Unhealthful Choices
• Unhealthful food choices can lead to
deficiency diseases and weight gain
• Choosing too much sedentary activity can
cause loss of muscle strength and energy
• Unhealthful lifestyle choices involving
tobacco and alcohol can lead to a wide
variety of health risks, including heart and
lung diseases
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In Your Opinion
Opinion…
How would you rate the importance of your
health and appearance?
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Resources for Making Healthful
Choices
• Resources exist to help people
– identify nutrient needs
– choose healthful diets
– plan nutritious meals
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Dietary Reference Intakes
• Dietary Reference Intakes (DRIs) can be
used as guides to daily nutrient needs
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Dietary Guidelines for
Americans
• Three key consumer messages of the
Dietary Guidelines for Americans are
– Balance calories—make food and activity
choices that will create calorie balance
• Enjoy your food, but eat less
• Avoid oversized portions
continued
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Dietary Guidelines for
Americans
– Eat more of some foods—focus on choices that
are nutrient dense
• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat milk
– Eat less of some foods
• Limit high-sodium foods
• Drink water instead of sugary drinks
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MyPlate
• MyPlate includes five major food groups:
– Grains Group
– Vegetable Group
– Fruit Group
– Dairy Group
– Protein Foods Group
• Oils, solid fats, and sugars are not food
groups and should be used rarely
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Meeting Your Daily Needs
• The ChooseMyPlate.gov website includes
interactive tools to help people plan and
evaluate a healthful diet
© andersphoto/Shutterstock; USDA
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Choosing Wisely When
Shopping for Food
• Keep the Dietary Guidelines in mind when
shopping for fresh and processed foods
• Choose a variety of fresh vegetables and
fruits, lean cuts of meat, light meat poultry,
and fresh fish as healthful meal options
• Read labels to be aware of fat, sodium, and
sugar content of processed foods
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Think Further
How often do you read and compare
nutrition labels when shopping for food?
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Choosing Wisely When
Preparing Food
• When preparing the main course,
– focus meals on plant-based foods
– choose seafood often
– use low-fat cooking methods
• When preparing side dishes,
– choose sensible portion sizes
– reduce, replace, or omit ingredients that add
fat, sugars, or sodium
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Think Further
How do the portions you typically eat
compare with standard portion sizes listed
on nutrition labels?
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Choosing Wisely When Eating
Out
• Use menu terms as clues to the fat, sugar,
and sodium content of foods
• Request that items be prepared and served
according to your healthful preferences
• Order small portions or ask for a take-home
bag to avoid overeating
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In Your Opinion
Opinion…
What do you find most challenging about
eating healthfully when eating out?
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Review
1. What are three benefits of making
healthful choices?
(List three:) good health, healthful
appearance, top job performance, positive
personal relationships
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Review
2. What are the three key consumer
messages of the Dietary Guidelines for
Americans?
balance calories, eat more of some foods,
eat less of some foods
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Review
3. What are the five major food groups of
MyPlate?
grains group, vegetable group, fruit group,
dairy group, protein foods group
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Review
4. What can help consumers limit fat,
sodium, and sugar content when
shopping for processed foods?
reading labels
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Review
5. When preparing a main course, what
types of foods should most often be
emphasized?
plant-based foods
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Review
6. How can consumers avoid overeating
when eating out?
order small portions or ask for a take-home
bag
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Permission granted to reproduce for educational use only.