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

1. Guidelines for a Healthful Eating Style Kathryn Malowany, Kristen Fetsch, Katherine Williamson, Cassidy Catechis, Jennifer Colon Glencoe Health, A Guide to Wellness Chapter 5, Lesson 4 Ninth Grade, Gainesville High School

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

3. Need for Nutritional Education Ref: Department of Health and Human Services Website: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overfig1.GIF

4. Variety • No single foodcan provide essential nutrients needed • Availability • Affordability • Taste

5. Physical Activity • Energy in food should balance with energy used • Concentrate on body fat control more than weight • All foods healthy or not add up the same in calories • Excess calories stored as fat.

6. 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 • Illustrated by the Food Guide Pyramid • Americans 2 years and older • Guidelines for properly meeting nutritional needs

7. Food Guide Pyramid • Illustrates Dietary Guidelines • Categorizes food according to serving and food groups • Guidelines for planning meals to meet nutritional needs • Larger segments of pyramid = greater recommended number of servings • Broad range of servings to take into consideration age gender physical activity, body size and activity level.

8. Food Guide Pyramid

9. Serving Sizes • Examples: • 1 cup milk/yogurt • 2 oz processed cheese • 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 • ½ cup berries • 1 slice of bread

10. Fruits and Vegetables • Benefits: • Good source of complex carbohydrates & fiber • Decrease risk for diabetes, heart disease, obesity & some cancers • Fiber: 20-35 grams recommended vs. average 15 grams consumed by Americans • Usually low in fat and calories • Essential vitamins and minerals provided

11. Fat, Saturated Fat & Cholesterol • Top of the food pyramid (use sparingly) • ~ 34% of average American diet • Recommended less than 30% calories from fat • High fat diets linked to obesity and some cancers • Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease

12. Techniques to Control Amount of Fat in Diet • Cut excess fat off of meat • Choose lean meats and poultry • Remove any skin from turkey or chicken before eating • Substitute meat with beans and legumes occasionally • Choose dairy products that are reduced fat • Decrease use of salad dressing, mayonnaise, butter, etc • Have food broiled, steamed, baked, roasted or grilled instead of fried

13. Sugar • High sugar foods have little nutritional value and do not satisfy appetite • Sugar build up on teeth encourages tooth decay • A moderate amount is ok • Balance with foods that provides nutrients to body

14. Tips for Sugar Moderation • Be aware of intake of added sugars but few nutrients • Substitute soda with water • Substitute fruit for sugary snacks and foods • Be aware of names such as corn syrup, honey & sucrose • Consider using sugar substitutes such as splenda etc. • Brush teeth after eating sugary foods to decrease cavity

15. Salt and Sodium • Sodium: essential mineral. • Transport nutrients into cells and helps remove waste • Maintains normal blood pressure & nerve function • 2400 mg or less daily recommended • Table salt, processed foods, naturally occurring • Average American consumption far above 2400 mg • High sodium intake linked to high blood pressure

16. Tips for Salt Moderation • Become “Sodium Literate” • Avoid adding table salt to food • Consider using salt substitutes or trying herbs and spices • Taste food before salting adding one shake at a time • Avoid salty snacks such as pretzels and chips • Remember.... MODERATION is the key

17. Healthy Eating Patterns • Variety • Moderation • Balance • 3 to 6 meals a day • Adequate servings from all 5 food groups • Provide proper nutrients and energy needed

18. Breakfast • Importance: • After 10-14 hours your body needs a “recharge” • Linked with better mental and physical performance • Faster reaction & less muscle fatigue • Variety leads to success • Good time to get some juice for vitamin C • Good time to get calcium (milk, cheese, yogurt) • Cereal helps achieve daily fiber intake recommended

19. For Your Entertainment (:Reference: Florida Agriculture Website: http://www.florida-agriculture.com/video.htm

20. 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

21. Review • Dietary Guidelines • Recommended Dietary Guidelines • 5 Food Groups & Food Guide Pyramid • Fruits and Vegetables • Fat & Cholesterol • Sugar & Salt Moderation • Nutritious Snacking • Eating Patterns (variety, moderation, balance) • Breakfast • Lunch & Dinner