Guidelines for Healthful Eating

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Chapter 10

• Lesson 3 4

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Guidelines for Healthful Eating

• No single food provides all the nutrients your
  body needs. Thats why it is important to eat a
  balanced variety of nutrient-rich foods each day

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Dietary Guidelines for Americans

• The U.S. Department of Agriculture and the
  Department of Health and Human Services have
  published a booklet titled Nutrition and Your
  Health Dietary Guidelines for Americans.
• Dietary Guidelines for Americans is a set of
  recommendations for healthful eating and active
  living
• The recommendations in the Dietary Guidelines are
  grouped into three broad areas known as the ABCs
  of good health.

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A Aim for Fitness

• The A in the ABCs of good health deals with
  fitness goals.
• Aim for a healthy weight
• Be physically active each day

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B Build a Healthy Base

• The B in the ABCs relates to building a
  healthful eating plan
• The base of this food plan is the Food Guide
  Pyramid, a guide for making healthful daily food
  choices.
• Here is how you build a Healthy Base
• Make your food choices carefully
• Choose a variety of grain products, epically
  whole grains
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat

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The Food Guide Pyramid

• The Food Guide Pyramid is a useful tool for
  making healthful food choices each day.
• By eating the recommended number of daily
  servings from each food group, youll achieve a
  balanced eating plan.

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My Pyramid- The NEW Fodd Guide Pyramid

• www.mypyramid.gov

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C Choose Sensibly

• The C in the ABCs of good health involves
  making sensible food choices, including
• Choosing a diet that is low in saturated fat and
  cholesterol and moderate in total fat
• What percent of total fat should your diet
  consist of?
• 20-30
• Choosing beverages and foods to moderate your
  intake of sugars
• Choosing and preparing foods with less salt

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Moderation in Fats

• While some dietary fats are necessary for good
  health , most Americans eat to many fats

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Moderation in Sugar

• You can moderate intake by
• Learning to identify added sugars by their names
  on food packages
• Balancing foods that have added sugars with foods
  that have less added sugars
• Limiting your intake of foods that have added
  sugars but few other nutrients
• Choosing fresh fruits or canned fruits packed in
  water or juice

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Moderation in Salt

• Sodium is an essential mineral
• Most Americans consume to much salt, much of it
  from processed foods
• Read the nutrition facts
• Season the foods with herbs and spices
• When eating a restaurants, ask for foods that are
  prepared without salt or salty flavorings
• Choose fruits and vegetables often

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Healthful Eating Patterns

• The importance of Breakfast
• Breakfast is the most important meal of the day
• Your body uses energy while you sleep, by the
  time you wake up you need to replenish your
  energy supply.
• Eating breakfast can help you maintain a healthy
  weight

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• Nutritious Snacks
• Most snacks people eat are high in calories and
  have no nutritional value.
• Example of good snacks
• Popcorn
• Apple
• Juice bar
• Pretzels

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• Eating out, eating Right
• When eating out, do not forget to think about
  portion control. The portion sizes of most
  restaurant meals are mush larger than the serving
  sizes in the Food Guide Pyramid.

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Lesson 4 Food Healthy Living

• Nutritional Labeling
• Examine almost any food package, and you will
  find a Nutritional Facts Panel.
• Law requires that these informational panels be
  placed on packages of food that are intended for
  sale.

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Ingredients List

• Most food labels also list the foods
  ingredients
• - by weight
• - in descending order (with ingredients in
  greatest amounts listed first)

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Food Additives

• Food Additives- substances intentionally added to
  food to produce a desired effect.
• Additives may be used to enhance a foods
  flavor or color or lengthen its storage life.

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Sugar and Fat Substitutes

• Many diet drinks are sweetened with aspartame-
  which is essentially calorie-free
• Fructose is a natural sugar and can be used to
  sweeten foods.

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• An example of a fat substitute is olestra-passes
  through the body undigested
• - Because olestra is not absorbed, some people
  find that its consumption can produce
  gastrointestinal problems.

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Product Labeling

• Light or Lite calories have been reduced by at
  least 1/3
• Less food contains 25 less of a nutrient of
  calories than a comparable food.
• Free food contains no amount of fat, calories,
  sodium, cholesterol, or sugars.
• More the food contains 10 more of a vitamin,
  mineral, protein, or fiber.
• High, Rich In, or Excellent Source of the food
  contains 20 more
• Lean meat, poultry, fish, or shellfish product
  that has 10 grams of total fat.

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Opening Date

• Many food products have open dates on their
  labels. Foods like milk and canned goods. These
  dates reflect their freshness.
• Expiration Date the last date you should use the
  product
• Freshness Date the last date a food considered
  to be fresh
• Pack Date the date on which the food was
  packaged
• Sell-By Date the last date the product should be
  sold on the shelf.

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Food Allergies

• condition in which the bodys immune system
  reacts to substances in some foods
• Allergens- are proteins that the body responds to
  as if they were pathogens, or foreign invaders

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Food Intolerances

• - a negative reaction to a food or part of food
  caused by a metabolic problem, such as the
  inability to digest certain parts of foods

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Food borne Illness

• - food poisoning
• may result from eating food contaminated with
  pathogens, poisons, and poisonous chemicals

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Causes and Symptoms of Food Borne Illness

• Pathogens spread by infected people
• Animal raised or caught for food that may
  harbor a disease.
• Pasteurization- the process of treating a
  substance with heat to destroy of slow the growth
  of pathogens

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Minimizing Risks

• Clean ALWAYS wash fresh foods your hands!!
• Separate- keep foods in separate containers or
  bins
• Cook- make sure all meat is cooked all the way
  through
• Chill- do not keep foods at room temp.