Transcript Lesson 23 Guidelines for Healthful Eating

Warm-Up
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What types of information found on
food labels can assist you in choosing
healthy food?
Guidelines For Healthful Eating
Lesson 23
Objectives
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Evaluate the concepts of balance, variety and
moderation using the Food Guide Pyramid
and dietary guidelines
Examine the effects of healthful eating
behaviors on body systems
Select healthful meals and snacks as part of a
balanced diet
Analyze nutritional information on food labels
Identify safe food handling practices
Dietary Guidelines
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Created by the U.S Department of Agriculture
(USDA) and the Department of Health and
Human Services (DHHS)
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Published a booklet “Nutrition and Your Health:
Dietary Guidelines for Americans
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A set of recommendations for healthful eating and active
living
Recommendations grouped into three areas
known as the ABCs of good health
A: Aim For Fitness
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Deals with fitness goals
In addition to healthful eating, regular physical
activity is important to health promotion and disease
prevention
Aim for a healthy weight
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Helps you look and feel good
Health care professional can help you to determine a healthy
weight for your height and age
Be physically active each day
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Improves your overall health and fitness
Try to include at least 60 minutes of moderate physical
activity in your daily routine
B: Build a Healthy Base
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The “base” is the food guide pyramid
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Make food choices carefully
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A guide for making healthful daily food choices
Eat the recommenced number of daily serving from each of the five major
food groups in the pyramid
Choose a variety of grain products, especially whole grain products
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Most of your daily food choices should be grain products
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Choose a variety of fruits and vegetables
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Rich in complex carbs and fiber
Whole wheat bread, oatmeal, brown rice
Rich in vitamins and minerals
Boost immune system
Keep food safe to eat
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Cook food thoroughly
Refrigerate perishables
Wash hands before and after handling foods
C: Choose Sensibly
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Choose a diet low in saturated fat and
cholesterol
Choose beverages and foods to limit intake of
sugars
Choose and prepare food with less salt
Moderation is the key
Moderation in Fats
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Some fats are necessary but most Americans eat too
many fats
Remember no more than 30% of daily calories
should come from fats
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Choose unsaturated fats of saturated ones
Tips for limiting fat
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Aim to get most of your calories from whole grains,
vegetables and fruits
Read labels to determine how much fat and cholesterol a
serving of the food contains
Calculate the percentage of fat in one serving
Choose food that have 3 grams or less per serving
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Considered low in fat
Moderation in Sugar
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Learn to identify sugars by their names on food
packages
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Corn syrup, honey, molasses are all types of sugar!
Look for ingredient ending in –ose such as sucrose and
maltose as those are sugars as well
Balance foods with added sugars with food that have less
added sugar
Limit intake of foods with added sugar
Tips to limit sugar intake
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Choose fresh fruits or canned fruits packed in water or juice,
not syrup
Choose 100% fruit juice or water, instead of soda
In between meals try to snack on healthier alternatives
Moderation in Salt
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Sodium is an essential mineral but most American consume way
too much
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Transports nutrients into the cell and helps move wastes out
Helps maintain normal blood pressure and nerve function
Limiting salt intake decreases your chances of developing high
blood pressure
Limiting salt intake may also benefit your skeletal system by
decreasing the loss of calcium from bones
Tips to limit salt intake
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Read nutrition fact on food labels, paying attention to how much
sodium is in each serving
Season foods with herbs and spices instead of salt
When eating out, ask for food prepared without salt, or with
reduced amounts
Taste foods before salting them and go easy with the salt shaker
Choose fruits and vegetables often as they contain very little salt
Healthful Eating Patterns
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Variety, moderations and balance are the foundation to a
healthful eating plan
Breakfast is the most important meal of the day!
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Choose nutritious snacks
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When you sleep your body uses energy for functions such as
breathing and keeping your heart beating
By the time you wake up you need a fresh supply of energy
Eating breakfast improves mental and physical performance and
reduces fatigue later in the day
Figure 5.6 pg 128
Eat out, Eat Right
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Remember portion control- most restaurant meals are much larger
than the serving sizes in the Food Guide Pyramid
Offset a larger meal with a smaller meal later in the day
Ask to see a list of nutritional information before placing your order
Nutrition Labeling
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The law requires that information
panels be placed on packages of food
that are intended for sale
Figure 5.7 pg 131
Nutrition Facts
Ingredients List
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Most food labels list the food’s ingredients by
weight, in descending order
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The ingredient with the greatest amount is listed
first
However, food labels that list several similar
ingredients can be confusing
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Ex: sugar, honey and corn syrup are all ‘sugars’
but listing them separately would give a consumer
the impression that the product contains less
sugar than it really does
Food Additives
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Substances intentionally added to food
to produce a desired effect
May be used to enhance:
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Flavor
Color
Storage life
Sugar and Fat Substitutes
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The food industry has developed a number of
substitutes for sugar and fat
Many diet drinks sweetened with aspartame
Fructose, the natural sugar in fruits, is used
as a sweetener
Some potato chips are made with fat
replacers
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Olestra in an example. It passes through the body
undigested. This can cause gastrointestinal
problems in some people
Product Labeling
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Food labels may state potential heath
benefits of a food
May also contain details about the
condition that the food was produced in
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Organic, contains some organic ingredients
Nutrient Content Claims
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Light or Lite
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Less
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Food contains 10% more of the Daily Value for a vitamin, mineral, protein,
or fiber
High, Rich In, Excellent Source Of
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Food contains no amount, or an insignificant amount of total fat, saturated
fat, cholesterol, sodium, sugars or calories (remember, this is PER
SERVING)
More
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Food contains 25% less of a nutrient or calories than a comparable food
Free
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Calories reduced by at least 1/3
Fat or sodium levels have been reduced by at least 50% (1/2)
Food contains 20% more of the Daily Value for a vitamin, mineral, protein,
or fiber
Lean
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Meat, poultry, fish, or shellfish product that has less than 10 grams of total
fat, less than 4 grams of saturated fat, and less than 95mg of cholesterol
per 3-ounce serving