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Healthy Eating Guidelines: Essential Tips for Nutritious Meals

Learn about the Dietary Guidelines for Americans, Food Guide Pyramid, analyzing meal calories, developing healthy eating habits, and food safety. Understand the importance of balance and variety in your diet and how to make wise choices using the Nutrition Facts panel. Discover ways to maintain a healthy weight, stay physically active, and choose foods low in saturated fats. Prevent foodborne illnesses by handling and preparing food safely to avoid cross-contamination. Develop an eating plan with nutritious snacks and proper portion sizes, following the Food Guide Pyramid recommendations.

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Healthy Eating Guidelines: Essential Tips for Nutritious Meals

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  1. What You Will Do • Identify the Dietary Guidelines for Americans. • Identify the role of the Food Guide Pyramid and the Nutrition Facts panel in a healthful eating plan. • Analyze a meal by calculating its percentage of calories that come from the various food groups. • Explain how to develop healthful eating habits. • Identify ways to keep food safe.

  2. Food Guide Pyramid Dietary Reference Intakes (DRI) Nutrition Facts panel foodborne illnesses cross-contamination Terms to Know

  3. The Foods You Eat Foods that are good for you can also taste good. There are easy-to-use tools that can help you determine if your food choices are nutritious.

  4. Dietary Guideline for Americans: The Dietary Guidelines for Americans identifies ten guidelines for healthy-eating and living, the ABCs of good health: A im for fitness B uild a healthy base C hoose sensibly

  5. Dietary Guideline for Americans: • Aim for fitness • Aim for a healthy weight. • Be physically active each day. • Build a healthy base • Let the Food Guide Pyramid guide your food choices. • Choose a variety of grains daily, especially whole grain. • Choose a variety of fruits and vegetables daily. • Keep food safe to eat. • Choose sensibly • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. • Choose beverages and foods to moderate your intake of sugars. • Choose and prepare foods with less salt. • Avoid alcoholic beverages.

  6. Term to Know Food Guide Pyramid A visual guide to help make healthful food choices. The Foods You Eat The Food Guide Pyramid shows a range of servings for the different food groups you need to eat each day to achieve and maintain good health.

  7. Term to Know Dietary Reference Intakes (DRI) Daily nutrient recommendations for healthy people of both genders and different age groups. The Food Guide Pyramid The recommendations in the Food Guide Pyramid are based on Dietary Reference Intakes (DRI).

  8. Fats, Oils, and Sweets Use sparingly. The Food Guide Pyramid This Pyramid is referred to in the Dietary Guidelines for Americans. Milk Group 3–4 servings for teens 2–3 servings for adults Meat and Beans Group 2–3 servings Vegetable Group 3–5 servings Fruit Group 2–4 servings Grains Group 6–11 servings

  9. The Food Guide Pyramid For good nutrition: • Try to stay within serving ranges for each food group. • Eat at least the minimum number of servings to get enough nutrients. • Control portion sizes. When you feel full, stop eating.

  10. Term to Know Nutrition Facts panel Provides a thumbnail analysis of a food’s calories and nutrient content for one serving. Nutrition Facts By reading the Nutrition Facts panel, you can compare different food products, make wise choices, and get an idea of what and how much you are consuming.

  11. Developing Healthful Eating Habits Good nutrition comes from an eating plan that has variety, moderation, and balance.

  12. Developing Healthful Eating Habits Breakfast is important for these reasons: Breakfast replenishes your body’s energy supply. Breakfast improves your physical and mental performance. Breakfast is important for maintaining a healthy weight. Breakfast may help you avoid overeating later in the day.

  13. Developing Healthful Eating Habits A healthful eating plan includes nutritious snacks that provide extra energy and nutrients. When choosing snacks, select whole-grain products, fruits, and vegetables.

  14. Term to Know Foodborne illness Illness that results from consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants. Keeping Food Safe to Eat Handling and preparing food safely will prevent foodborne illness.

  15. Term to Know Cross-contamination The spreading of bacteria or other pathogens from one food to another. Keeping Food Safe to Eat To prevent cross-contamination, wash your hands, cutting boards, and countertops with hot, soapy water before and after food preparation.

  16. Keeping Food Safe to Eat Follow these food safety guidelines to prevent foodborne illnesses: Clean Separate Cook Chill

  17. Lesson 3 Review Reviewing Facts and Vocabulary 1. Vocabulary A visual guide for the Dietary Guidelines for Americans. 2. Recall Breakfast helps replenish your body’s energy supply and can improve your physical and mental performance. 3. Recall Clean, separate, cook, and chill. • Vocabulary What is the Food Guide Pyramid? • Recall Why is eating breakfast important to your health? • Recall List three practices that can help prevent foodborne illness.

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