Glencoe Health, A Guide to Wellness

1

Guidelines for a Healthful Eating Style

• Glencoe Health, A Guide to Wellness
• Chapter 5, Lesson 4
• Ninth Grade, Gainesville High School

2
Group Members

• Kathryn Malowany
• Kristen Fetsch
• Katherine Williamson
• Cassidy Catechis
• Jennifer Colon

3
Dietary Guidelines for Americans

• USDA HHS Nutrition Your Health Dietary
  Guidelines for Americans
• Nutritional Standards
• - Evaluate Modify Eating
• Benefits
• - Decreased Risk
• - ensure healthy well balanced diet

4
Need for Nutritional Education

• Ref Department of Health and Human Services
  Website http//www.cdc.gov/nchs/products/pubs/pub
  d/hestats/overfig1.GIF

5
Variety

• No single food can provide essential nutrients
  needed
• Availability
• Affordability
• Taste

6
Physical Activity

• Energy in food balance with energy used
• Body Fat focus rather than weight
• All foods add up the same
• calories
• Excess calories stored as fat.

7
Recommended Dietary Allowances

• Definition amount of nutrients that will prevent
  deficiencies and excess in most healthy people
• Part of booklet
• Nutrition and Your Health Dietary
• Guidelines for Americans

8
Food Guide Pyramid

• Illustrates Dietary Guidelines
• Categorizes food servings food group
• Guidelines for nutritional needs
• Bigger Segment more servings
• Broad range of servings

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Food Guide Pyramid
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Serving Sizes

• Examples
• 1 cup milk/yogurt
• 2-3 oz cooked lean meat, poultry, fish
• 1 egg
• ½ cup cooked or raw vegetables
• 1 cup leafy vegetables
• 1 medium apple banana or orange
• 1 slice of bread

11
Fruits and Vegetables

• Benefits
• complex carbohydrates fiber
• diabetes, heart disease, obesity
• Fiber 20-35 grams vs. average 15
• low in fat and calories
• Essential vitamins and minerals provided

12
Fat, Saturated Fat Cholesterol

• 34 of average American diet
• Less than 30 calories from fat
• High fat diets linked to obesity cancers
• Saturated fat cholesterol increase levels of
  cholesterol in blood increased risk for
  heart disease

13
Techniques to Control Amount of Fat in Diet

• Choose lean meats and poultry
• Substitute meat with beans and legumes
  occasionally
• Choose dairy products that are reduced fat
• Decrease use of salad dressing, mayonnaise,
  butter, etc
• broiled, steamed, baked, roasted or grilled

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Sugar

• High sugar foods have little nutritional value
  and do not satisfy appetite
• Sugar build up on teeth (tooth decay)
• A moderate amount is ok
• Balance

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Tips for Sugar Moderation

• Be aware of intake of added
• sugars but few nutrients
• Substitute fruit for sugary snacks
• and foods water for soda
• Be aware of names such as corn syrup,
• honey sucrose
• Consider sugar substitutes (Splenda etc)

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Salt

• Sodium essential mineral.
• Transport nutrients into cells help remove
  waste
• Maintains normal blood pressure nerve function
• 2400 mg or less daily recommended
• Linked to high blood pressure
• Table salt, processed foods, natural
• Average American far above 2400 mg

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Tips for Salt Moderation

• Become Sodium Literate
• Avoid adding table salt to food
• Try Salt Substitute herbs or spices
• Taste food before salting
• Avoid salty snacks
• Remember.... MODERATION is the key

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Healthy Eating Patterns

• Variety
• Moderation
• Balance
• Adequate servings from all 5 food groups

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Group Activity

Decisions
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Breakfast

• Importance
• After 10-14 hours recharge
• Mental and physical performance
• Faster reaction less muscle fatigue
• Variety leads to success
• Get some juice for vitamin C
• Calcium (milk, cheese, yogurt)
• Achieve daily fiber intake

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For Your Entertainment (Reference Florida
Agriculture Website http//www.florida-agricultur
e.com/video.htm
22
Lunch Dinner

• Provide even more variety opportunities
• Try to eat different proteins at lunch and dinner
• Include pasta, rice, bread at
• both to ensure 6-11 servings recommended

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Activity

Food Label Analysis
24
Test

• Multiple Choice Questions (10, 5 points each)
• All of the following are healthy snack options
  EXCEPT (P2)
• Apple sauce
• Pretzel sticks
• Doritos
• Yogurt

25
Test

• The following are all ways to control the amount
  of fat you can eat EXCEPT (P1)
• Eat lean meat and poultry
• Choose low-fat milk, cheese, and yogurt
• Remove the skin from chicken and turkey
• Eat less salad dressing and mayonnaise
• All of the above are ways to control the amount
  of fats you eat

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True/False Questions (20, 5 points each)

• Eating a nutritious breakfast in the morning is
  linked with better MENTAL and PHYSICAL
  performance? (A2)
• Eliminating carbohydrates from your diet is a
  healthy way to reduce weight? (A1)

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• Carbohydrates (breads, rice, pasta, cereal)
  should provide the MAJORITY of calories you
  currently intake? (P1)
• All calories add up in the same way, NO matter
  what the source is? (K3)

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Matching Questions (50, 10 points each)

• Match the food groups to their proper serving
  sizes according to the food guide pyramid. (K2)
  (P3)
• Carbohydrates (bread, pasta) a.3-5
• Fruits b. 2-3
• Vegetables c. 2-4
• Milk, yogurt and cheese d. 6-11
• Meats, beans nuts e. 2-3

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Essay Question (20)

• 8. How do you determine which foods contain the
  most salts? How can you decrease your sodium
  intake? (P1)