Warm-Up

1. Warm-Up • What types of information found on food labels can assist you in choosing healthy food?

2. Guidelines For Healthful Eating Lesson 23

3. Objectives • Evaluate the concepts of balance, variety and moderation using the Food Guide Pyramid and dietary guidelines • Examine the effects of healthful eating behaviors on body systems • Select healthful meals and snacks as part of a balanced diet • Analyze nutritional information on food labels • Identify safe food handling practices

4. Dietary Guidelines • Created by the U.S Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) • Published a booklet “Nutrition and Your Health: Dietary Guidelines for Americans • A set of recommendations for healthful eating and active living • Recommendations grouped into three areas known as the ABCs of good health

5. A: Aim For Fitness • Deals with fitness goals • In addition to healthful eating, regular physical activity is important to health promotion and disease prevention • Aim for a healthy weight • Helps you look and feel good • Health care professional can help you to determine a healthy weight for your height and age • Be physically active each day • Improves your overall health and fitness • Try to include at least 60 minutes of moderate physical activity in your daily routine

6. B: Build a Healthy Base • The “base” is the food guide pyramid • A guide for making healthful daily food choices • Make food choices carefully • Eat the recommenced number of daily serving from each of the five major food groups in the pyramid • Choose a variety of grain products, especially whole grain products • Most of your daily food choices should be grain products • Rich in complex carbs and fiber • Whole wheat bread, oatmeal, brown rice • Choose a variety of fruits and vegetables • Rich in vitamins and minerals • Boost immune system • Keep food safe to eat • Cook food thoroughly • Refrigerate perishables • Wash hands before and after handling foods

7. C: Choose Sensibly • Choose a diet low in saturated fat and cholesterol • Choose beverages and foods to limit intake of sugars • Choose and prepare food with less salt Moderation is the key

8. Moderation in Fats • Some fats are necessary but most Americans eat too many fats • Remember no more than 30% of daily calories should come from fats • Choose unsaturated fats of saturated ones • Tips for limiting fat • Aim to get most of your calories from whole grains, vegetables and fruits • Read labels to determine how much fat and cholesterol a serving of the food contains • Calculate the percentage of fat in one serving • Choose food that have 3 grams or less per serving • Considered low in fat

9. Moderation in Sugar • Learn to identify sugars by their names on food packages • Corn syrup, honey, molasses are all types of sugar! • Look for ingredient ending in –ose such as sucrose and maltose as those are sugars as well • Balance foods with added sugars with food that have less added sugar • Limit intake of foods with added sugar • Tips to limit sugar intake • Choose fresh fruits or canned fruits packed in water or juice, not syrup • Choose 100% fruit juice or water, instead of soda • In between meals try to snack on healthier alternatives

10. Moderation in Salt • Sodium is an essential mineral but most American consume way too much • Transports nutrients into the cell and helps move wastes out • Helps maintain normal blood pressure and nerve function • Limiting salt intake decreases your chances of developing high blood pressure • Limiting salt intake may also benefit your skeletal system by decreasing the loss of calcium from bones • Tips to limit salt intake • Read nutrition fact on food labels, paying attention to how much sodium is in each serving • Season foods with herbs and spices instead of salt • When eating out, ask for food prepared without salt, or with reduced amounts • Taste foods before salting them and go easy with the salt shaker • Choose fruits and vegetables often as they contain very little salt

11. Healthful Eating Patterns • Variety, moderations and balance are the foundation to a healthful eating plan • Breakfast is the most important meal of the day! • When you sleep your body uses energy for functions such as breathing and keeping your heart beating • By the time you wake up you need a fresh supply of energy • Eating breakfast improves mental and physical performance and reduces fatigue later in the day • Choose nutritious snacks • Figure 5.6 pg 128 • Eat out, Eat Right • Remember portion control- most restaurant meals are much larger than the serving sizes in the Food Guide Pyramid • Offset a larger meal with a smaller meal later in the day • Ask to see a list of nutritional information before placing your order

12. Nutrition Labeling • The law requires that information panels be placed on packages of food that are intended for sale

13. Figure 5.7 pg 131Nutrition Facts

14. Ingredients List • Most food labels list the food’s ingredients by weight, in descending order • The ingredient with the greatest amount is listed first • However, food labels that list several similar ingredients can be confusing • Ex: sugar, honey and corn syrup are all ‘sugars’ but listing them separately would give a consumer the impression that the product contains less sugar than it really does

15. Food Additives • Substances intentionally added to food to produce a desired effect • May be used to enhance: • Flavor • Color • Storage life

16. Sugar and Fat Substitutes • The food industry has developed a number of substitutes for sugar and fat • Many diet drinks sweetened with aspartame • Fructose, the natural sugar in fruits, is used as a sweetener • Some potato chips are made with fat replacers • Olestra in an example. It passes through the body undigested. This can cause gastrointestinal problems in some people

17. Product Labeling • Food labels may state potential heath benefits of a food • May also contain details about the condition that the food was produced in • Organic, contains some organic ingredients

18. Nutrient Content Claims • Light or Lite • Calories reduced by at least 1/3 • Fat or sodium levels have been reduced by at least 50% (1/2) • Less • Food contains 25% less of a nutrient or calories than a comparable food • Free • Food contains no amount, or an insignificant amount of total fat, saturated fat, cholesterol, sodium, sugars or calories (remember, this is PER SERVING) • More • Food contains 10% more of the Daily Value for a vitamin, mineral, protein, or fiber • High, Rich In, Excellent Source Of • Food contains 20% more of the Daily Value for a vitamin, mineral, protein, or fiber • Lean • Meat, poultry, fish, or shellfish product that has less than 10 grams of total fat, less than 4 grams of saturated fat, and less than 95mg of cholesterol per 3-ounce serving