Transcript Ch. 9 Making Healthy Food Choices

Ch. 9.1
Making Healthy Food Choices
Questions… How many of
these are true for you?
I
eat when I am bored.
 I eat when I feel stressed.
 I eat when I am out with friends.
 I eat when I am watching television,
listening to music or just sitting around.
 I eat when I feel sad or depressed.
What did you notice about your eating
patterns?
Why do we eat?

1.
2.
To meet your nutritional needs, to satisfy your
appetite, and to supply your body with
energy.
Hunger- A feeling of physical discomfort
caused by your body’s need for nutrients.
Appetite- Desire for food based on
emotional factors or other factors than
nutritional need.
Basal Metabolic Rate (BMR)
The rate at which you use energy when your body
is at rest.
 Basal Metabolism is the minimum amount of
energy required to maintain the life processes in a
body (Basil Metabolic Rate = BMR)
Approximate BMR can be found using this equation:
 [Your weight + zero at the end] +100 =
Approximate BMR

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135(me) turns into 1350 + 100 = 1450 Mrs. Abbey
needs 1450 calories just to rest!
The Foods You Choose
 Personal
Preference- tastes good.
 Cultural Background- heritage.
 Time and Convenience- busy schedule?
Ease?
 Friends- friends may influence eating.
 The Media- ads, articles, books, etc.
Evaluating Food Choices
 When
choosing foods, it is important to
read and evaluate the information on the
food label. The information includes
nutritional facts, nutrient health claims,
daily values and freshness dates.
Reading Food Labels
What is required on the
food label?
 Product name
 Name and address of
manufacturer
 Net contents in
weight, measure or
count
 The ingredients
Nutrient & Health Claims
 Health
messages may appear on Labels
 Guidelines set by FDA
Claims limited to:
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Calcium----Osteoporosis
Sodium-----Blood Pressure
Fat----Cancer
Saturated Fat------Heart Disease
Fiber------Cancer & Heart Disease
Fruits & Veggies------Cancer
Folate------Birth Defects
Nutrient & Health Claims
What It Says
What It Means
…Free
Fat Free: Contains less that .5
g fat
Sugar Free: Contains less
than .5 g sugars
Low in…
Low in calories: Contains less
than 40 calories
Low in Sodium: Contains less
than 140mg sodium
High in…
High in Vitamin C: One
serving provides 20% or more
of the daily value for vitamin
C.
Nutrient & Health Claims
What It Says
What It Means
Light
Contains 50% less fat or at
least 1/3 fewer calories
Excellent Source of…
Excellent Source of Calcium:
One serving provides 20% or
more of the daily value for
calcium.
May reduce your risk of
heart disease
Can appear on fibercontaining grain products,
fruits, and vegetables that
are also low in saturated fat
and cholesterol.
Daily Values (From FDA)
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A portion, or
percentage of our
total calorie needs
in a day
Based on a 2,000
Calorie Diet per
day
Derived from RDAs
and other sources
Not everyone
needs 2,000 kcals
per day!
•
According to the Dietary
Guidelines for Americans, the
recommended macronutrient
intake ranges are:
• Carbs: 45-65%
• Fat: 20-35%
• Protein: 10-30%
What do We Need?
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The Recommended Dietary
Allowances (RDA’s) were first
published in 1943 to help
avoid deficiency
Ranges: AI = Adequate
Intake, UL= Upper Limit
The DRIs are the new “RDAs”
 “Daily Recommended
Intake”
 Include deficiency
prevention, chronic
disease risk reduction,
and health promotion

They are standardized by The
FDA (Food and Drug
Administration)

Pellagra, a B vitamin
Deficiency, c. 1920
Open Dates
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Gives you an idea of how long food will be
fresh and safe to eat.
“Sell-by”- the last date the product can be
sold. You can still use the product after the
sell-by date.
“Best-if-used-by”- how long the product will
be at peak quality.
“Do-not-use-after”- Expiration date. The last
date you should consume the product.
Reading A Food Label
Look at the Daily Values Percentages (%DV)
Look for Fiber, Vitamins, MineralsNote the number of calories in one serving.
Daily Calorie Needs Depend on:
• AGE
• SEX
• WEIGHT
• BASAL METABOLIC RATE
• ACTIVITY LEVEL
• Pregnancy Status
USDA Certified Organic


100% organic or
“organic” (at least 95%)
Produced without:
 Hormones
 Genetic modification
 Antibiotics
 Germ-killing radiation
 Herbicides
 Insecticides
 Chemical fertilizers
Enriched and Fortified Foods
 "Enriching" means
adding back nutrients
that were lost during
food processing.
For example, B
vitamins, lost when
wheat if refined, are
added back to white
flour.

"Fortified" means adding
nutrients that weren’t
present in the food to
begin with.
For example, milk is
fortified with vitamin D to
help your body absorb
milk’s calcium and
phosphorus.
Ingredients List Hall of Shame
•Do
not buy products that
have these foods in the top
five on the ingredients list:
–Sugar
–High fructose corn
syrup
–Enriched wheat flour
(white flour)
–Saturated fat
–Hydrogenated oil
(trans fat)