Chapter 5 Lesson 3

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Chapter 5 Lesson 3

• Guidelines for Healthy Eating

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• No single food provides all the nutrients your
  body needs. Thats why its so important to eat a
  balanced variety of nutrient-rich food.

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Dietary Guidelines for Americans

• Is a set of recommendations for healthful eating
  active living (allied health professional)
• Following these guidelines lowers your risk of
  developing chronic diseases (cardiovascular
  diseases)
• The recommendations are grouped into three broad
  areas, known as A, B, Cs of good health

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A B Cs of Good Health

• A Aim for fitnessdeals with fitness goals
• B Build a Healthy BaseFood Guide Pyramid
• C Choose Sensibly

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A Aim for Fitness

• Aim for a Healthful Weight (you look good you
  feel good)
• Be physically active each day (daily physical
  activity benefits your overall health improves
  fitness 60 min of moderate PA in your daily
  routine)

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B Build a Healthy Base

• Choose foods carefully- eat recommended daily
  servings from each of the 5 major food groups
• Choose a variety of grain products, esp whole
  grains
• Choose a variety of fruits vegetables
• Keep foods safe to eat

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Food Guide Pyramid

• A guide for making healthful daily food choices.
• http//www.mypyramid.gov/index.html

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C Choose Sensibly

• Choose a diet that is low in saturated fat
  cholesterol moderate in total fat
• Choose beverages foods low in sugar
• Choose prepare food with less salt

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Understanding Serving Sizes

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Moderation in Sugar

• Learn to identify added sugars by their names on
  food labels.
• Corn syrup, honey, molasses and other ingredients
  ending with ose, like fructose, sucrose, and
  maltose.

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Moderation in Salt

• Sodium is an essential mineral.
• It helps transport nutrients into the cells and
  move waste out.
• However, many Americans consume far to much.
• Read nutrition facts to find out how much sodium
  a serving contains.
• Season food with herbs and spices instead of
  salt.
• Taste foods before you salt them.

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Healthful Eating Patterns

• Variety, Moderation, and Balance are the
  foundation of a healthful eating plan.
• Keep in mind that nutrition guidelines apply to
  all of your daily food choices.

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Importance of Breakfast

• Breakfast means breaking the fast from the
  night.
• Nutritious breakfast improves mental and physical
  performance.
• Reduces fatigue later in the day.
• Skipping a meal may cause you to overeat later in
  the day.
• Breakfast does not have to be traditional meals
  like cereal or eggs.

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Eating Out, Eating Right

• It is important to make sensible food choices
  when eating out.
• Be aware that many menu items may be fried or
  topped with mayonnaise, butter, or other high-fat
  sauces.
• Remember portion control, the portions at a
  restaurant tend to be much larger than the
  serving sizes of the Food Guide Pyramid.

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the
FOOD
Pyramid

• Steps to a healthier you

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Eating Right Every Day

• Whether you eat three meals a day or even more
  mini meals, VARIETY, MODERATION, AND BALANCE
  are the foundation of a healthful eating plan.

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The Food PyramidSteps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT BEANS
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GrainsMake half of your grains whole

• Any food made from wheat, rice, oats, cornmeal,
  barley or another cereal grain is a grain
  product. Bread, pasta, oatmeal, breakfast
  cereals, tortillas, and grits are examples of
  grain products. Grains are divided into 2
  subgroups, whole grains and refined grains.

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Whole grains -vs- Refined grains

• Whole grains contain the entire grain kernel --
  the bran, germ, and endosperm. Examples include
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
• Refined grains have been milled, a process that
  removes the bran and germ. This is done to give
  grains a finer texture and improve their shelf
  life, but it also removes dietary fiber, iron,
  and many B vitamins. Some examples of refined
  grain products are
• white flour
• degermed cornmeal
• white bread
• white rice
• Most refined grains are enriched. This means
  certain B vitamins (thiamin, riboflavin, niacin,
  folic acid) and iron are added back after
  processing.

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VegetablesVary your veggies

• Any vegetable or 100 vegetable juice counts as a
  member of the vegetable group. Vegetables may be
  raw or cooked fresh, frozen, canned, or
  dried/dehydrated and may be whole, cut-up, or
  mashed.Vegetables are organized into 5
  subgroups, based on their nutrient content.

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FruitsFocus on fruits

• Any fruit or 100 fruit juice counts as part of
  the fruit group. Fruits may be fresh, canned,
  frozen, or dried, and may be whole, cut-up, or
  pureed. Some commonly eaten fruits are

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OilsKnow your fats

• Oils are fats that are liquid at room
  temperature, like the vegetable oils used in
  cooking. Oils come from many different plants and
  from fish. Some common oils are
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• Sunflower oil
• Some oils are used mainly as flavorings, such as
  walnut oil and sesame oil. A number of foods are
  naturally high in oils, like
• nuts
• olives
• some fish
• avocados

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MilkGet your calcium rich foods

• All fluid milk products and many foods made from
  milk are considered part of this food group.
  Foods made from milk that retain their calcium
  content are part of the group, while foods made
  from milk that have little to no calcium, such as
  cream cheese, cream, and butter, are not. Most
  milk group choices should be fat-free or low-fat.
  Some commonly eaten choices in the milk,
  yogurt, and cheese group are

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Meat and BeansGo lean on protein

• All foods made from meat, poultry, fish, dry
  beans or peas, eggs, nuts, and seeds are
  considered part of this group. Dry beans and peas
  are part of this group as well as the vegetable
  group. For more information on dry beans and peas
  click here. Most meat and poultry choices
  should be lean or low-fat. Fish, nuts, and seeds
  contain healthy oils, so choose these foods
  frequently instead of meat or poultry. (See Why
  is it important to include fish, nuts, and
  seeds?)

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Discretionary CaloriesExtras for luxury foods

• You need a certain number of calories to keep
  your body functioning and provide energy for
  physical activities. Think of the calories you
  need for energy like money you have to spend. 
  Each person has a total calorie budget.  This
  budget can be divided into essentials and
  extras.
• For example, assume your calorie budget is 2,000
  calories per day.  Of these calories, you need to
  spend at least 1,735 calories for essential
  nutrients, if you choose foods without added fat
  and sugar.  Then you have 265 discretionary
  calories left.  You may use these on luxury
  versions of the foods in each group, such as
  higher fat meat or sweetened cereal.  Or, you can
  spend them on sweets, sauces, or beverages.  Many
  people overspend their discretionary calorie
  allowance, choosing more added fats, sugars, and
  alcohol than their budget allows.

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Physical ActivityStrive for 60 minutes or more
per day

• Physical activity simply means movement of the
  body that uses energy. Walking, gardening,
  briskly pushing a baby stroller, climbing the
  stairs, playing soccer, or dancing the night away
  are all good examples of being active. For health
  benefits, physical activity should be moderate or
  vigorous and add up to at least 30 minutes a day.

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Physical ActivityStrive for 60 minutes or more
per day

• Moderate physical activities include
• Walking briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)
• Vigorous physical activities include
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

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Eat Well and Stay Healthy!

• Encourage children to use the MyPyramid
  Worksheet, for a week, and to eat their favorite
  foods in each group to meet their daily
  requirements.
• Download the worksheet here MyPyramid Worksheet.
• Discuss their findings at the end of the week.
• How might each child eat more healthfully?

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Conclusion

• Whether you eat three meals a day or even more
  mini meals, VARIETY, MODERATION, AND BALANCE
  are the foundation of a healthful eating plan.
• A variety of foods allow you to get all the
  nutrients your body needs
• Eating in moderation keeps you from over eating
  and allows you to balance your intake.
• Select healthful meals and snacks as a part of a
  balanced diet. Balance your foods by choosing a
  variety of foods from the food pyramid.