Transcript Dietary Guidlines - Family and Consumer Sciences

Journal
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Describe what you and your family eat on a daily
basis… or what your family usually eats per
week.
What the world eats
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View here
Objectives
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Describe the 9 recommended dietary guidelines
Apply the 9 recommended dietary guidelines to
your life!
Nutrition Trivia!!!!
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Is the biggest selling restaurant food a) hamburgers; b) French fries; c) pizza?
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How many coca-cola’s will be consumed worldwide during the next hour: a)
17-million; b) 27-million; c) 37-million?
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Americans talk about healthy food, but still consume junk. In the past 20
years, consumption of which food or drink is up more: a) beer; b) snack
foods; c) soft drinks?
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According to the University of California at Berkley Wellness Letter, do
dieters say that the most difficult food to give up is: a) ice cream; b) chips; or
c) cheese?
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True or False. People who read nutrition information on food labels eat 5%
less fat than people who don’t?
Nutrition Trivia!
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Even though almonds are high in calories and fat, they’re good for you because they
help to: a) relieve stress; b) lower cholesterol; c) build strong bones.
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How many teaspoons of sugar does the average North American consume every day?
A) 9; b) 19; or c) 29.
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Whether it’s beef or chicken, in the terms of stroganoff, Wellington, Cordon bleu,
Salisbury or Parmesan are used, you know it’s a) expensive; b) mouth watering; c) high
in fat?
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Pepperoni is America’s favorite pizza topping. Is Japan’s favorite pizza topping: a)
eggs; b) pickled ginger; c) squid?
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What is the most widely eaten fruit in America? a) banana; c) orange; d) apple
DIETARY
GUIDELINES
Created in 1980 as a source of advice
on nutrition and fitness. The 9 guidelines
are revised every 5 years.
Actual Causes of Death in US
Put these risky behaviors in order of which causes the most
deaths to the least deaths:
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Motor Vehicles
Alcohol
Illicit drug use
Poor Diet and lack of
exercise
Infectious Agents
Tobacco
Sexual Behavior
Pollutants/toxins
Firearms
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Tobacco (20%)
Poor Diet and lack of
exercise (15%)
Alcohol (6%)
Infectious Agents (5%)
Pollutants/toxins (4%)
Firearms (3%)
Sexual Behavior (2%)
Motor Vehicles (2%)
Illicit drug use (2%)
Cause and Effect:
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Obesity trends
Portion sizes?
Fast food?
Other causes?
The importance of healthy eating
DG #1 Adequate nutrients within
calorie needs
 Eat
a variety of nutritious foods and beverages
 Choose foods that limit saturated and trans fats,
cholesterol, added sugars and salt.
DG #2 Weight management
 Balance
calories consumed with calories used for
energy needs to maintain a healthy weight.
 Adjust calories and activity to prevent weight
gain.
DG #3 Physical
Activity
 Engage
in regular
physical activity and limit
sedentary activities.
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Teens should get at least 60
minutes of physical activity 7
days of the week.
For adults, the recommended
is 30 minutes.
 Increase
exercise for
weight reduction and
added health benefits.
DG #4 Food Groups to
Encourage
 Consume
a variety of foods from the
different food groups.
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Eat the recommended amounts each day, but in balance
with energy (calorie) needs.
DG #5 Fats
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Choose lean, low-fat, and fat-free when
selecting and preparing foods.
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Teens should keep total fat intake between 25 and
35%
Limit intake of fats and oils high in
saturated and trans fat.
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Consume less than 10% of calories from saturated
fat.
DG #6 Carbohydrates
 Choose
fiber-rich fruits, vegetables, and whole
grains often.
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These supply ½ of daily calories.
 Limit
foods and beverages with added sugars
DG # 7 Sodium and Potassium
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Consume less than 2,300 mg (about 1 tsp) of
sodium per day by preparing foods with little
salt.
The average American consumes about 6,000 mg of
salt a day—roughly three times the amount
recommended!
 Salt increases blood pressure and makes the body
retain fluid.
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Consume potassium-rich foods, such as fruits
and vegetables.
DG #8 Food Safety
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CLEAN hands, food CONTACT surfaces, and fruits
and VEGETABLES.
SEPERATE raw, cooked and ready-to-eat foods while
SHOPPING, preparing, or STORING foods.
COOK foods to a safe temperature to kill
MICROORGANISMS.
Chill (_REFRIGERATE__) perishable food promptly
and DEFROST foods properly.
Avoid RAW milk, unpasteurized FRUIT juices, or
eating foods made with RAW eggs.
DG #9 When you are of LEGAL
drinking age, do so in moderation
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Offer non-alcoholic beverages at social
gatherings.
By following the Dietary
Guidelines you reduce your risk
of:
 Obesity
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Hypertension
Heart Disease
Diabetes
Alcoholism
10 Questions about YOU
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Answer the 10 questions honestly.
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If you have to think about it, you are convincing
yourself of the truth.
Add up your check marks:
More than 5 checks = healthy habits
 Less than 5 = headed for trouble
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Dietary Guideline Booklet
Journal
I Don’t Feel So Good
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It is estimated that every
year 76 million people in the
U.S. become ill from eating
CONTAMINATED food.
Key Recommendation #1
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CLEAN hands, food
CONTACT surfaces, and
fruits and VEGETABLES.
Key Recommendation #2
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SEPARATE raw, cooked
and ready-to-eat foods while
SHOPPING, preparing or
STORING foods.
Key Recommendation #3
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COOK foods to a safe
temperature to kill
MICROORGANISMS.
Key Recommendation #4
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Chill (REFRIGERATE)
perishable food promptly
and DEFROST foods
properly.
Key Recommendation #5
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Avoid RAW
(unpasteurized) milk,
unpasteurized FRUIT
juices, or eating food
made with RAW eggs.
Dietary Guideline #1
Adequate Nutrients
Within Calorie Needs
Calories
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Many Americans eat MORE
calories than they need and still
don’t get enough of their daily
required nutrients.
This means Americans aren’t
getting the required nutrients in
the recommended amount of
calories.
Caloric intake is based on:
age, gender, activity level, and
ethnicity
What else do Americans eat too
much of?
 Saturated
Fat
 Trans Fats
 Cholesterol
 Added Sugars
 Salt
What are nutrient dense and empty
calorie foods?
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A nutrient dense food is
high in nutrients and
relatively low in calories.
Examples
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An empty calorie food is
low in nutrients and
relatively high in calories
(fat and sugars, too).
Examples
Apple – Nutrient Dense or
Empty?
Some food preparations can quickly turn food from high to low nutrient density
Recommendation #1
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It is recommended
that Americans eat
more nutrient-dense
foods that have fewer
calories and more
nutrients.
FOOD LABELS
Mauna Loa Macadamias ®
Net weight: 6.5 oz
Servings: 7
Calories
200
x7
1400
Fat
22g
x7
154g
Sodium
60mg
x7
420mg
Carbohydrates 3g
x7
21g
Protein
x7
14g
2g
PORTION CONTROL
Label Ease
A guide to using food labels
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Raise a finger if the food
has:
10% or more vitamin A
10% or more Vitamin C
10% or more calcium
10% or more Iron
10% (5g) or more
protein
10% or more fiber
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Lower a finger if the
food has either:
10% or more total fat
or 200 or more calories.
If any fingers remain up,
the food is nutritious.
How can a nutrient rich
diet help me?
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Eating a nutrient rich diet will
promote normal growth and
development of children and
teens, good health for people
of all ages, and a lowered risk
for a number of chronic
diseases, like diabetes, high
blood pressure, etc.
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Does anyone in your family have
diabetes, high blood pressure,
cancer, heart problems???
Which nutrients are a concern for
children and adolescents?
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Calcium
Potassium
Fiber
Magnesium
Vitamin E
So in a nutshell . . .
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Eat foods high in
nutrients and
relatively low in
calories.