Transcript Chapter 2 Nutritional Needs

Chapter 3
Making Healthful Food
Choices
Part 1
The Importance of Food
Objective
• Name benefits of making healthful food choices.
USDA
Benefits of Healthful
Choices
Choosing a diet that
provides your body with
needed amounts of
nutrients can help you
maintain
• good health
• healthful appearance
 How would you rate the
importance of your health and
appearance?
Other Benefits
Healthful food choices
can also promote
• top job performance
• positive personal
relationships
Objective
• Identify your recommended daily intake from
each food group in MyPyramid.
Grains Group
• Provides complex
carbohydrates, B vitamins,
and iron
• Includes two subgroups—
whole grains and refined
grains—in such foods as
breads, cereals, rice, and
pasta
• Meets most teens’ needs with 6 to 10 ounce
equivalents per day, depending on calorie needs
photo courtesy of Fleischmann’s Yeast
Vegetable Group
• Provides vitamins,
minerals, and fiber
• Includes five subgroups:
dark green vegetables,
orange vegetables,
legumes, starchy
vegetables, and other
vegetables
• Meets most teens’ needs
with 2½ to 4 cups daily,
depending on calorie
requirements
USDA
Fruit Group
• Includes fruit juices and
fresh, canned, frozen,
and dried fruits
• Provides vitamins,
minerals, and fiber
• Meets most teens’
needs with 1½ to 2½
cups daily, depending
on calorie requirements
USDA
Milk Group
• Includes milk, yogurt,
and cheese
• Provides calcium,
riboflavin, phosphorus,
protein, and vitamins A
and D
• Meets needs of all teens
with 3 cups daily
 Why do you think some people fail to get their
recommended daily intake from this group?
© 2002 Wisconsin Milk Marketing Board, Inc.
Meat and Beans Group
• Includes meat, poultry,
fish, dry beans, eggs,
and nuts
• Provides protein, B
vitamins, and iron
• Meets most teens’
needs with 5 to 7 ounce
equivalents per day,
depending on calorie
needs
Agricultural Research Service, USDA
Oils, Solid Fats, and Sugars
• Oils from foods like fish, nuts, and
vegetable oils provide vitamin E
and essential fatty acids. Include
small amounts in your daily diet.
• Solid fats and added sugars from
foods like butter and candies are
high in calories and low in
nutrients. Use them sparingly.
Objective
• Explain how you can use Dietary Reference Intakes
(DRIs), the MyPyramid Food Guidance System, and
the Dietary Guidelines for Americans as diet
planning resources to meet your daily needs.
Dietary Reference Intakes
(DRIs)
EAR RDA AI UL
Use dietary charts or diet analysis software to
total the amounts of each nutrient provided by
all the foods you eat. Compare these totals
with the estimated nutrient intake levels for
your age and gender group.
 What can you do if your comparison shows you are
not meeting your needs for all nutrients?
MyPyramid Food
Guidance System
Plan menus that include your recommended intakes
from the MyPyramid food groups in your meals
throughout the day. Visit the MyPyramid.gov Web site
for personalized information to help you.
Dietary Guidelines for
Americans
• The Dietary
Guidelines for
Americans outline
healthful diet and
activity habits.
• Following them can
help promote your
health and reduce
your risk for certain
diseases.
Make Smart Choices from
Every Food Group
• Make half your
grains whole.
• Vary your veggies.
• Focus on fruits.
• Get your calciumrich foods.
• Go lean with protein.
Find Your Balance Between
Food and Physical Activity
• Maintain weight in a
healthy range.
• Choose moderate
portions and focus on
nutritious foods.
• Take steps to be more
active.
• Limit time spent being
inactive.
Get the Most Nutrition out
of Your Calories
• Focus your diet on nutrient-dense foods.
Objective
• List tips to use when shopping for fresh and
processed foods.
Shopping Tips for Fresh
Foods
• Choose a variety.
• Use foods as soon after purchase as possible.
USDA
Shopping for Processed
Foods
• Read nutrition labels
for information about
calories, fat, sodium,
and sugar.
• Compare labels to
help you choose the
most healthful options.
 How often do you read and compare nutrition
labels when shopping for food?
USDA
Objective
• Describe suggestions for preparing healthful foods.
Preparing the Main Course
• Focus meals on plant-based foods.
• Choose lean meats, trim visible fat, and remove
skin from poultry.
• Use lowfat cooking methods.
California Asparagus Commission
Preparing Side Dishes
• Reduce, replace,
or omit ingredients
that add fat,
sugars, or sodium.
• Choose sensible
portion sizes.
 How do the portions you typically eat compare
with standard portion sizes listed on nutrition
labels?
California Asparagus Commission
Objective
• Apply the Dietary Guidelines for Americans
when eating out.
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.
 What do you find most challenging
about eating healthfully when
eating out?
Apply It!
You are eating out in an Italian restaurant and decide to
order chicken Parmesan with pasta. Your entree comes
with a tossed salad and garlic buttered rolls. You can
also choose glazed carrots or steamed broccoli with
cheese sauce as a side dish.
 List three requests you will make when ordering this meal to
help you follow the Dietary Guidelines for Americans.
Key Question
How can you make more healthful food choices?
Other Questions to
Consider
• Why is the topic of food safety included in the
Dietary Guidelines for Americans?
• What role do portion sizes play in the
healthfulness of food choices and meeting daily
nutritional needs?