Transcript Chapter 35: Guidelines for Food Choices

Chapter 35: Guidelines
for Food Choices
Objectives:
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1. Describe the physical, emotional, and
social needs that food satisfies.
2. Identify social and personal influences
on food choices.
3. Evaluate the reliability of food and
nutrition information.
4. Summarize the recommendations of
the Dietary Guidelines for Americans.
5. Demonstrate how to use MyPyramid for
making daily food selections.
Define:
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1. Hunger—your body’s physical signal
that it is short of energy and needs food.
2. Appetite—a desire, rather than a need,
to eat.
3. Dietary Guidelines for Americans—
science-based advice for making smart
choices from every food group, finding
balance between food and physical
activity, and getting the most nutrition out
of your calories.
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4. Enriched—term indicating that many of
the nutrients lost in processing a food
have been added back.
5. Fortified—term indicating that specific
nutrients have been added to a food
during processing.
6. Nutrient-dense—term describing foods
that are low or moderate in calories and
rich in important nutrients.
Answer the following:
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1. Briefly explain how food meets
physical and emotional needs.
Physical: Food helps the body
perform vital functions.
Emotional: People make associations
between food and feelings.
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2. What is the difference between
hunger and appetite?
Hunger: The body’s physical sign
that it is short of energy and needs
food.
Appetite: The desire to eat.
3. How does food serve social
needs?
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Eating with others is an occasion for
sharing.
Food plays a role in maintaining
social traditions.
Food plays a role in celebrations
Eating with others can be a source of
support and comfort.
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4. Name three social influences and
three personal influences on food
choices.
Social: Family, cultural and ethnic
background, religious customs,
religious traditions, friends, the
media.
Personal: Lifestyle, individual
preferences, habits.
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5. What kinds of organizations offer
the most reliable nutrition
information?
Government agencies and nonprofit
organizations.
6. List four recommendations from
the Dietary Guidelines for
Americans.
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Get enough nutrients within your
calorie needs.
Manage your weight.
Be physically active each day.
Focus on key food groups.
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Limit fats.
Be choosy about carbohydrates.
Reduce sodium and boost potassium.
Play it safe with food.
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7. Name the five food groups from
MyPyramid, and identify one or more
of the chief nutrients each groups
supplies.
1. Grain Group: carbohydrates, B
vitamins, vitamin E, iron, incomplete
proteins.
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2. Vegetable Group: carbohydrates,
vitamins C and A, folate, potassium.
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3. Fruit Group: carbohydrates,
vitamin A, vitamin C, folate,
potassium.
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4. Milk Group: carbohydrates, fat,
protein, riboflavin, vitamin A, Vitamin
D, calcium, phosphorus.
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5. Meat and Beans Group: protein, B
vitamins, vitamin A, vitamin E, iron,
zinc, saturated fats.
Compare the nutrients found in
each group.
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1. Grain Group: carbohydrates, B vitamins,
vitamin E, iron, incomplete proteins.
2. Vegetable Group: carbohydrates, vitamins C
and A, folate, potassium.
3. Fruit Group: carbohydrates, vitamin A, vitamin
C, folate, potassium.
4. Milk Group: carbohydrates, fat, protein,
riboflavin, vitamin A, Vitamin D, calcium,
phosphorus.
5. Meat and Beans Group: protein, B vitamins,
vitamin A, vitamin E, iron, zinc, saturated fats.
8. Give an example of a food
amount from each of the food
groups.
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1. Grain Group: 1-oz. slice wholegrain bread; 1 tortilla; ½ bagel,
burger bun, or English muffin; 1 oz.
ready-to-eat whole-grain cereal; ½ c.
cooked cereal, rice, or pasta.
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2. Vegetable Group: 1 c. dark green
leafy vegetables; 1 c. dark green or
dark orange cooked or chopped raw
vegetables; 6 oz. vegetable juice.
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3. Fruit Group: 1 med. apple,
banana, or orange; 1 c. chopped,
cooked or canned fruit; 6 oz. fruit
juice; ¼ c. dried fruit.
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4. Milk Group: 1 c. milk or yogurt;
1½ oz natural cheese, such as
cheddar; 2 oz process cheese.
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5. Meat and Beans Group: 2 to 3 oz.
cooked lean meat, poultry or fish; ½
c. cooked dry beans, 1 egg or 2 T.
peanut butter count as 1 oz. of meat.
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9. What is the difference between
enriched foods and fortified foods?
Enriched: Foods have had nutrients
lost in processing added back.
Fortified: Foods have had specific
nutrients added in.
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10. Why should you limit the amount
of fats and oils you eat?
They are high in calories but provide
few nutrients other than fat.
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11. Explain the importance of
amounts of food when following My
Pyramid.
Since portion sizes may be smaller
than people expect, people who
ignore food amounts for varying food
groups can end up eating too much.
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12. What does nutrient-dense mean?
Foods that are low or moderate in
calories and rich in important
nutrients.
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Give four examples of nutrient-dense
foods.
Whole-grain products.
Fresh fruits and vegetables.
Dry beans and peas.
Lean meats, poultry, and fish.
Non-fat or low-fat dairy products.