Guidelines for Healthful Eating

1. Guidelines for Healthful Eating LSM Nutrition Lesson 5 & 6

2. Instant Activity • Make a word web of healthful eating habits. Write “Healthful Eating” in the middle of a sheet of paper. Then, around the edges of the paper, add phrases such as “Eat five fruits and vegetab;es a day” – one phrase for each of the major food groups. Connect these to the center phrase.

3. Dietary Guidelines • Are a set of recommendations for healthful eating and active living . • The recommendations are grouped in three broad areas. • ABC’s of good health – will help you stay balanced and away from disease

4. A: Aim for Fitness • Aim for a healthy weight: A healthcare professional can help you determine a healthy weight for your age height and body. • Be physically active each day: Daily activity benefits your overall health and can improve fitness. • At least 60 minutes of moderate activity will help to maintain fitness.

5. B: Build a Healthy Base • The base of this food plan is the Food Guide Pyramid • Make food Choices carefully – eat the recommended number of daily servings • Choose a variety of grains- especially whole grains • Keep food Safe to eat – When in doubt, toss it out!

6. Maintaining a Healthy Weight • Here’s one way to get a rough idea of our daily calorie needs. • If you are extremely inactive- you need about 12 calories per pound to stay at your current weight. • If you are involved in light activity, such as doing homework or household tasks, you need about 15 calories per pound to maintain weight. • If you are moderately active, such as brisk walking, cycling – you need about 20 calories per pound • Example: If you are a moderately active person weighing 140 lbs, your needs are 140 x 20 or 2,800 calories a day

7. Food Guide Pyramid • Useful tool to making good selections • Represents a clear, useful depiction of current recommendations for healthful eating. • Following these recommendations offers important health benefits to people of all ages. Including: • Increased energy and improved physical and mental performance • Achievement of a healthful body weight • Protection against five of the ten leading causes of death, including stroke, cancers, diabetes and atherosclerosis.

8. On the Go Food Choices • Skipping a meal may seem easy, but its hard on your growing body. To get the balanced nutrition you need, plan ahead. • Make a list of at least five healthy food choices you can eat “on the run” or carry in your backpack. • Think about food rich in nutrients and low in saturated fats and cholesterol.

9. Moderate Fats • While some dietary fat is good for health, most Americans eat too many fats. • The guidelines present no more than 30% of daily calories come from fats. • Most Americans consume a diet that averages a significantly higher percentage. • Eating less fat, especially unsaturated lowers your chance of cardiovascular disease.

10. Moderation in Sugar • You might think you don’t eat much added sugar, but sugars are hidden everywhere! • You an moderate sugar intake by : • Learning to identify added sugars by their names ( corn syrup, HFCS, honey, molasses – anything with an – ose ending!) • Balancing foods • Limiting the intake or replacing regular fruit juice with 100% fruit juice – or cutting the contents in half with water • Choosing fresh fruits of canned fruit in water instead of syrups.

11. Moderation in Salt • Sodium is an essential mineral • Helps transport nutrients intro your cells and helps move wastes out. • Helps maintain normal blood pressure and nerve function. • Most Americans ingest too much from processed foods

12. Moderation in Salt • Consuming less salt prevents high blood pressure and may also benefit your skeletal system by decreasing the loss of calcium from bones • Try this to moderate: • Read food labels • Season foods with herbs and spices • At restaurants – ask for foods without salt • Taste foods before you salt them • Choose fruits and veggies often

13. Evaluating • For lunch, Josh had a cheeseburger, fries and a non diet soda. What could he choose for his afternoon snack and dinner to balance out his high fat, high sugar high salt meal?

14. Social Studies • Choose a country and research their eating patterns • You can interview a foreign student • Learn and find answers to questions such as: • How many meals are eaten each day? • What are some typical meals? • Are foods high or low in fat, sugar, and salt? • Are snacks an important part of the eating plan? • What percentage of meals are eaten at home? • Are fast foods popular?

15. Imagine you are from that country • Write a letter describing your typical diet, favorite foods…etc. • Check work for spelling and grammar

16. Real Life Applications • Smart Snacking • In small groups, create a poster that encourages teens to adopt healthful eating habits. • Use labels, pictures from magazines, computer graphics or your own illustrations. • In a paragraph, explain your picture and why it represents personal wellness.

17. Assessment • Your work should provide evidence of the following: • Identification of healthful snacks low in fat and sugar • Explanation of how the information on labels can help you choose nutritious snacks and meals