Transcript Chapter 5 Lesson 3 guidelines for healthful eating

Lesson
3
Guidelines for Healthful Eating
3/6/13
Yesterday you learned about nutrients.
Specifically, fats and carbohydrates.
What is the function of the two
nutrients?
Lesson
3
Lesson Objectives
In this lesson, you will learn to:
• Apply balance, variety, and moderation when making food
choices
• Describe the effects of healthful eating behaviors on body
systems
• Formulate healthful meals and snacks as part of a balanced
diet
Lesson
3
Dietary Guidelines for Americans
Dietary Guidelines
The recommendations in the Dietary Guidelines for Americans
2015 highlight three keys to a healthy lifestyle.
• Make smart choices from every
food group.
• Find a balance between food
and physical activity.
• Get the most nutrition out of
your calories.
Lesson
3
Making Smart Food Choices
Selecting Food from Every Food Group
The best way create a balanced meal is by carefully choosing
foods from every food group every day. This includes:
• focusing on variety of whole fruits.
• varying vegetable intake by eating more dark green and
leafy vegetables.
• making half the grains you eat whole.
• eating calcium-rich foods such as low-fat or fat-free milk,
yogurt, or cottage cheese.
• going lean on meat protein and add more beans. Eat more
poultry and fish.
Lesson
3
What are the 6 food groups
•
•
•
•
•
•
Group 1- Fruits
Group 2- Vegetables
Group 3- Grains
Group 4 Proteins
Group 5 Dairy
Group 6 Oils
Go to:
www.choosemyplate.gov
Click on tab “my plate”
and create an
informational poster on
the food group you
were assigned. Should
include lots of color,
pictures and
information.
Lesson
3
Balancing Food and Physical Activity
Healthful Eating and Physical Activity
As well as healthful eating, regular physical activity is important
to staying well.
• Aim for a healthy weight. It lowers your risk of heart
disease, some cancers, and diabetes.
• Be physically active for 60 minutes every day.
• Increase the intensity of your physical activity gradually for
even greater health benefits
Lesson
3
MyPyramid
A Tool for Eating
My Plate is the USDA’s useful tool for making healthful food.
• MyPlate focuses on portion sizes while still maintaining a
healthy diet.
• Puts emphasis on what percentage of each food group
should be consumed per day.
Lesson
MyPyramid
3
www.choosemyplate.gov
Getting the Most Nutrition from Your Calories
Lesson 3
When Making Food Choices Consider Your Activity Level
• Understand what constitutes a
serving.
• Visualize common objects that can
help you estimate serving sizes and
control portions.
• Balance your caloric intake with your
activity level. The Dietary Guidelines
define active as a lifestyle that
includes physical activity equivalent
to walking more than three miles per
day.
So what activities burn the most calories?
Lesson
3
Choose Sensibly
It involves making sensible food choices, including:
• a diet that is low in saturated fat and cholesterol and
moderate in total fat.
• beverages and foods to moderate your intake of sugars.
• preparing foods with less salt.
Lesson
3
C: Choose Sensibly
Moderation in Fats
• The Dietary Guidelines recommends that no more than 30
percent of daily calories come from fats.
• Eating less fat, especially saturated fat, lowers your risk of
cardiovascular disease.
Lesson
3
Moderation in Sugar
C: Choose Sensibly
Hidden Sugars on Food
Labels Balance foods that
Learn to identify
corn sweetener, cornhave
syrup,
added sugars
added sugars by
dextrose, fructose, fruit
with foods that have
their names on food
juice concentrates, glucose,
less added sugar.
packages.
high-fructose corn syrup,
invert sugar, lactose,
maltose, malt syrup, raw
sugar,
syrup,
Limit your intake
of sucrose, sugar
Choose
fresh fruits
cane
crystals, cane sugar,
foods that have
added
or canned fruits
crystalline
fructose, packed in water or
sugars but few
other
corn
nutrients. evaporated cane juice,
juice.
syrup solids, malt syrup.
Lesson
C: Choose Sensibly
3
Moderation in Salt
Read the Nutrition
Facts panel to find out
how much sodium a
serving contains.
Taste foods
before you salt
them.
Season foods with
herbs and spices
instead of with salt.
At restaurants, ask
for foods without
salt or with reduced
amounts of it.
Choose fruits
and
vegetables
often.
Lesson
Healthful Eating Patterns
3
Planning Healthful Eating
• Making healthful food choices is challenging when having
breakfast, snacking, and eating out.
• Nutrition guidelines apply to all of your daily food choices.
• With planning, you can fit your favorite foods into your diet.
How do our food eating patterns and portions compare to 20
years ago?
Let's find out!!!!!!!
Lesson
3
Healthful Eating Patterns
The Importance of Breakfast
• Eating a nutritious breakfast
improves mental and physical
performance and reduces fatigue
later in the day.
• Eating breakfast may also help you
maintain a healthy weight.
• Skipping this meal may cause you
to overeat later in the day.
Lesson
3
Healthful Eating Patterns
Nutritious Snacks
• A healthful eating plan can
include sensible snacks.
• More healthful snacks
include whole-grain
products, fruits, and
vegetables.
Lesson
3
Healthful Eating Patterns
Eating Out, Eating Right
• Order foods that are grilled, baked, or broiled.
• Ask that high-fat sauces not be used at all or be served on
the side.
• At fast-food restaurants, ask to see the calorie counts and
other nutrition information before placing your order.
• Don’t forget to think about portion control.
Lesson
3
Activity
Activity: In your groups come up with a list
of 2 physical and 2 emotional effects of not
eating properly.
Lesson
Quick Review
3
Choose the most appropriate option.
Q. The _____ is a set of
recommendations for
healthful eating and
active living.
1. National Dietary
Guidelines
2. Healthful Eating Guide
3. Dietary Guidelines for
Americans
4. MyPyramid
Lesson
A.
3
Quick Review - Answer
3. Dietary Guidelines for Americans
The Dietary Guidelines for Americans is a set of
recommendations for healthful eating and active living.
Click Next to attempt another question.
Lesson
Quick Review
3
Choose the most appropriate option.
Q.
_____ is a guide for
1. National Dietary
Guidelines
making healthful daily
food and activity
choices every day.
2. Healthful Eating Guide
3. Dietary Guidelines for
Americans
4. MyPyramid
Lesson
A.
3
Quick Review - Answer
4. MyPyramid
MyPyramid is the USDA’s food pyramid and is a useful
tool for making food and activity choices.
Click Next to attempt another question.
Lesson
3
Quick Review
Choose the appropriate option.
Q. Maintaining a healthy weight
lowers your risk for heart
disease.
True
False
Lesson
A.
3
Quick Review - Answer
True. Maintaining your weight helps you look and feel
good. It also lowers your risk for heart disease, some
cancers, and diabetes.
Click Next to attempt another question.
Lesson
3
Dietary Guidelines
The recommendations in the Dietary Guidelines for
Americans emphasize two important guidelines: making
smart choices from every food group and balancing food
and physical activity.
Following these guidelines will:
• help you stay fit.
• ensure variety, balance, and moderation in your food
choices.
• help lower the risk of developing chronic diseases.
Lesson
3
End of Lesson 3
Click Home to view the Main menu.
Lesson
3
Dietary Guidelines for Americans
Dietary Guidelines
The recommendations in the Dietary Guidelines for Americans
highlight three keys to a healthy lifestyle.
The Dietary
Guidelines
for
• Make smart choices
from every
Americans is a set
food group.
of
• Find a balance between
food
recommendations
and physical activity.
for healthful
eating and
• Get the most nutrition
out active
of
your calories. living.
Lesson
A.
3
Quick Review - Answer
Correct! The Dietary Guidelines for Americans is a
set of recommendations for healthful eating and active
living.
Click Next to attempt another question.
Lesson
3
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.
Lesson
A.
3
Quick Review - Answer
Correct! MyPyramid is the USDA’s food pyramid and is
a useful tool for making food and activity choices.
Click Next to attempt another question.
Lesson
3
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.
Lesson
A.
3
Quick Review - Answer
Correct! Maintaining your weight helps you look and feel
good. It also lowers your risk for heart disease, some
cancers, and diabetes.
Lesson
3
Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.