Fitness Chapter 4 – Lesson 3: Choosing Food Wisely

1. FitnessChapter 4 – Lesson 3: Choosing Food Wisely By: Alyssa Aplidgiotis & Julia Piccioni

2. Chapter 4- Lesson 3: Choosing Food Wisely By: Alyssa Aplidgiotis & Julia Piccioni

3. DIETARY GUIDELINES FOR AMERICANS: Aim, Build, Choose • Show guidelines for healthy-eating and active-living needs of all Americans as a whole, including teens • They identify 10 guidelines that are categorized into three groups, under the headings: 1. Aim for Fitness 2. Build a Healthy Base 3. Choose Sensibly

4. Dietary Guidelines for Americans Aim for Fitness: • Aim for a healthyweight • 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 grains • Keep food safe to eat Choose Sensibly: • Choose a diet that islow in saturatedfat and cholesterol andmoderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • Avoid alcoholic beverages

5. THE FOOD PYRAMID • Falls under “Build a Healthy Lifestyle” • Visual guide used to help make healthful food choices • Shows a range of servings for the different food groups you need to eat each day to achieve and maintain good health • Recommendations are based on the “Dietary Reference Intakes” (DRI) • Determined by nutrition and health experts • DRIs are daily nutrient recommendations for healthy people both genders and different age groups

6. What is a Serving? • Size of the serving and number of servings varies from food to food and from group to group • Base of the Pyramid- the Bread, Cereal, Rice and Pasta (GRAINS) Group – is the largest • Means most of your daily servings should come from this group • No specific serving range is given for the foods at the tip of the Pyramid- Fats, Oils, and Sweets • These foods should be consumed sparingly • For good nutrition, try to stay within the serving ranges for each of the food groups • Eat at least the minimum amount of servings to get the right amount of nutrients

7. The Food Pyramid:

8. Serving Sizes for Each Group:

9. Controlling Portion Size • Many restaurants often serve extra-large portions of food • To control portion size, you might choose an appetizer as your main course • Also learn to pay attention to your body • When you feel full, stop eating and take the leftovers for a later meal

10. NUTRITION FACTS • All food product labels have a “Nutrition Facts panel” that provides a thumbnail analysis of a food’s calories and nutrient content for one serving • The % Daily Value (%DV) column shows the nutrients in one serving of the food to a 2,000-calorie daily eating plan • Serving size • Milligrams and %DV of sodium • Calories per serving • Grams and %DV of total carbohydrate • Calories from fat per serving • Grams and %DV of fibre and sugars • Grams and %DV of total fat • Grams of protein • Grams and %DV of saturated fat • Percent Daily Values for vitamins and minerals found in the food • Milligrams and %DV of cholesterol 

11. Nutrition Facts Panel Serving Size and Servings Per Container: • Nutrient and calorie content is calculated according to serving size • Serving size on label may differ from sizes in the Food Guide pyramid • Number of servings in the package is also listed Calories and Calories From Fat • Number of calories in one serving and how many of these calories come from the fat is given Nutrients (Top Section) • Amounts of total fat, saturated fat, cholesterol, and sodium per serving listed in either grams or milligrams • Amounts of total carbohydrates, dietary fibre, sugars, and protein per serving are given Nutrients (Bottom Section) • Major vitamins and minerals are listed with their Percent Daily Value Percent Daily Value • Tells you how much the nutrients in one serving contribute to your total daily eating plan • General guideline is that 20% or more of a nutrient is a lot and 5% or less isn’t very much • Choose foods high in fibre, vitamins and minerals and low in fat, cholesterol, and sodium The Foot Note (Lower Part of Nutrition Facts Panel) • The same from product to product and contains recommendations about the amounts of certain nutrients that should be eaten each day

12. DEVELOPING HEALTHFUL EATING HABITS • Any food that supplies calories and nutrients can be part of a healthful eating plan • Good nutrition comes from an eating plan that has variety, moderation, and balance • Healthful eating does not mean eliminating certain foods, or eating one particular kind of food all the time • By being aware of your serving sizes and nutrition needs, and with a little planning, you can eat the foods you like and have a healthy eating plan

13. The Importance of Breakfast • Most important meal of the day because your body uses energy even as you sleep, and you need to replenish your body’s energy supply once you wake up • Healthy breakfast can improve your physical and mental performance throughout the day • Important for maintaining a healthy weight, as people who do not eat breakfast may overeat throughout the day

14. Snacking • Healthful snacks can provide the extra energy you need during the growth years and provide nutrients that you might not be able to eat at other meals • When choosing snacks, select whole-grain products, fruits and vegetables

15. KEEPING FOOD SAFE TO EAT • There is a risk of “food borne illness,” which is illness that results from consuming contamination with disease-causing organisms, the poisons they produce or chemical contamination Remember: When in doubt, throw it out. Clean: • Wash hands, cutting boards, and countertops with hot, soapy water before and after food preparation and after handling raw meat, poultry, or fish • Prevents “cross-contamination”: the spreading of bacteria or other pathogens from one food to another • Wash fruits and vegetables before you eat them Separate: • Separate raw, cooked and ready-to-eat foods while shopping, preparing or stoning • Use a separate cutting board for raw meats Cook: • Cook foods at a safe temperature Chill: • Refrigerate perishable foods promptly • Food should be at room temperature