Transcript Chapter 7
Eating the Dietary Guidelines Way Chp 7 Page 102 1 Number 1 & Number 2 Aim for Fitness Aim for a healthy weight Be physically active each day Build a healthy base Let the pyramid guide you Choose a variety of grains and whole grains Choose a variety of fruits and veggies Keep food safe to eat 2 Number 3 Choose sensibly Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt 3 Dietary Guidelines Advice about food choices for all healthy people age 2 or over Eating plan is also called a diet (includes everything you eat or drink) 4 Follow the guidelines now as a teen and you decrease your chances of developing some health problems when you are older 5 Keep trim, Keep Active Stay at your appropriate weight Stay active 60 minutes every day for adults Under 18 30 minutes Look for fun activities, skiing, dancing, bowling Two basics of fitness 6 As a teen your body is growing rapidly As you get older being overweight increases your chance of heart disease, high blood pressure, cancer, arthritis and other health problems 7 Actions Enjoy at least 60 minutes of moderately intense physical activity each day Look for fun activities: Dance, in-line skating, etc Move more on a daily basis: Use the stairs, park further away in parking lot 8 Variety Vary your food choices Not all foods provide all the nutrients you need Different flavors, aromas, colors, and textures 9 Food Guide Pyramid We learn more in chapter 8 Get a firm foundation of grains, veggies, and fruits Try new-to-you foods Papaya, snow peas, garbanzo beans 10 Go for Grains, Fruits, Veggies 45 – 65% of calories should come from carbohydrates Plant-based foods can supply complex carbohydrates as well as vitamins and minerals and fiber Cholesterol free, low in fats and calories 11 More Grain Products Make grain products such as rice or pasta the center of your meal Eat several servings of whole-grain cereals and breads Add rice, pasta, barley, and other grain to soups 12 More Fruit and Vegetables Enjoy fruit or veggies as a snack Drink fruit or vegetable juice Eat dry beans several times a week Chili, burritos, rice, and beans Think color Eat variety of yellow, deep green, orange and red fruits 13 Keep Food Safe Clean Separate Cook Chill 14 Clean Wash your hands before and after Keep counters and cutting boards clean Use hot, soapy water 15 Separate Separate raw, cooked, and ready-to-eat foods Keep separate while you shop, store, and prepare them 16 Cook Cook foods to a safe temperature to destroy possibly harmful bacteria 17 Chill Chill foods that spoil easily as soon as possible after buying or preparing them 18 Eating Less Fat & Cholesterol Fat is an essential nutrient Fat provides more calories per gram than carbohydrate 19 Eating too much fat and too high cholesterol increase your risk factors: Risk factors – conditions that increase your chances of having health problems such as heart disease and cancer 20 Fat Intake Upper limit of fat depends No more than 20 to 35% of the calories should be from fat Keep saturated fat as low as possible 21 Trim Fat and Cholesterol Go easy on high-fat foods Cut down on fried foods Make your dairy food choices mostly reduced-fat, low-fat and fat-free Eat a meal featuring cooked dry beans or peas one or more times a week Go easy on egg yolks 22 Enjoy fish several times a week Buy lean meat and poultry Remove skin from chicken and turkey Trim away visible fat on meat For less cholesterol, eat egg yolks in moderation 23 Enjoy Sugar-In Moderation Sugars are naturally present in fruit and milk Foods such as candy, soft drinks and jelly have a lot of added sugar and not much for nutrients 24 High sugar foods provide extra calories and limited nutrients Sugar can promote tooth decay 25 Go Easy on Sugar Limit soft drinks, fruit ades, candy and other sweets Check food labels for added sugars with names like: Corn sweetener, fructose, honey, maltose, sugar, and syrup, any ingredient with “ose” is sugar 26 Control Salt and Sodium Sodium is an essential nutrient that helps control body fluids Most people consume more than they need Too much may contribute to high blood pressure, which may lead to heart attack or stroke 27 Lighten up Sodium Most sodium comes from processed foods Table salt has sodium Taste before you SALT Flavor foods with spices, herbs, citrus peel, vinegar, or lemon 28 Ask the cooks in your family to use less salt Go easy on salty snacks Use food labels to find processed foods with less salt or sodium 29 Summary Dietary Guidelines for Americans can help you design a healthful eating plan By keeping active, you can achieve or maintain your appropriate weight 30 Eating enough of a variety of foods will help give you the right amount of nutrients and add enjoyment to eating Take action to keep food safe to eat For good health, base your eating plan on the Dietary Guideline recommendations 31