1. Making Healthy Food Choices
Chapter 9

2. Questions… How many of these are true for you?
I eat when I am bored.
I eat when I feel stressed.
I eat when I am out with friends.
I eat when I am watching television, listening to music or just sitting around.
I eat when I feel sad or depressed.

3. Why do we eat?
To meet your nutritional needs, to satisfy your appetite, and to supply your body with energy.
Hunger- A feeling of physical discomfort caused by your body’s need for nutrients.
Appetite- Desire for food based on emotional factors or other factors than nutritional need.

4. Basal Metabolic Rate (BMR)
The rate at which you use energy when your body is at rest.
Basal Metabolism is the minimum amount of energy required to maintain the life processes in a body (Basil Metabolic Rate = BMR)
Approximate BMR can be found using this equation:
[Your weight + zero at the end] +100 = Approximate BMR
125 turns into = 1350 this person would need1350 calories just to rest!

5. The Foods You Choose Personal Preference- tastes good.
Cultural Background- heritage.
Time and Convenience- busy schedule? Ease?
Friends- friends may influence eating.
The Media- ads, articles, books, etc.

6. Evaluating Food Choices
When choosing foods, it is important to read and evaluate the information on the food label. The information includes nutritional facts, nutrient health claims, daily values and freshness dates.

7. Reading Food Labels What is required on the food label? Product name
Name and address of manufacturer
Net contents in weight, measure or count
The ingredients

8. Nutrient & Health Claims
Health messages may appear on Labels
Guidelines set by FDA
Claims limited to:
Calcium----Osteoporosis
Sodium-----Blood Pressure
Fat----Cancer
Saturated Fat------Heart Disease
Fiber------Cancer & Heart Disease
Fruits & Veggies------Cancer
Folate------Birth Defects

9. Nutrient & Health Claims
What It Says
What It Means
…Free
Fat Free: Contains less that .5 g fat
Sugar Free: Contains less than .5 g sugars
Low in…
Low in calories: Contains less than 40 calories
Low in Sodium: Contains less than 140mg sodium
High in…
High in Vitamin C: One serving provides 20% or more of the daily value for vitamin C.

10. Nutrient & Health Claims
What It Says
What It Means
Light
Contains 50% less fat or at least 1/3 fewer calories
Excellent Source of…
Excellent Source of Calcium: One serving provides 20% or more of the daily value for calcium.
May reduce your risk of heart disease
Can appear on fiber-containing grain products, fruits, and vegetables that are also low in saturated fat and cholesterol.

11. Daily Values (From FDA)
A portion, or percentage of our total calorie needs in a day
Based on a 2,000 Calorie Diet per day
Derived from RDAs and other sources
Not everyone needs 2,000 kcals per day!
According to the Dietary Guidelines for Americans, the recommended macronutrient intake ranges are:
Carbs: 45-65%
Fat: 20-35%
Protein: 10-30%

12. What do We Need?
The Recommended Dietary Allowances (RDA’s) were first published in 1943 to help avoid deficiency
Ranges: AI = Adequate Intake, UL= Upper Limit
The DRIs are the new “RDAs”
“Daily Recommended Intake”
Include deficiency prevention, chronic disease risk reduction, and health promotion
They are standardized by The FDA (Food and Drug Administration)

13. Open Dates
Gives you an idea of how long food will be fresh and safe to eat.
“Sell-by”- the last date the product can be sold. You can still use the product after the sell-by date.
“Best-if-used-by”- how long the product will be at peak quality.
“Do-not-use-after”- Expiration date. The last date you should consume the product.

15. Reading A Food Label Look at the Daily Values Percentages (%DV)
Look for Fiber, Vitamins, Minerals-
Note the number of calories in one serving.
Daily Calorie Needs Depend on:
AGE
SEX
WEIGHT
BASAL METABOLIC RATE
ACTIVITY LEVEL
Pregnancy Status

16. Reading a Food Label Read the ingredients list
Ingredients are listed in order by weight, from most to least.
Become familiar with terms for different kinds of ingredients.
Check for food additives.
Note if the food is enriched or fortified.
If you have dietary restrictions or allergies, look for those foods on the ingredients list.

18. USDA Certified Organic
100% organic or “organic” (at least 95%)
Produced without:
Hormones
Genetic modification
Antibiotics
Germ-killing radiation
Herbicides
Insecticides
Chemical fertilizers

19. Enriched and Fortified Foods
"Enriching" means adding back nutrients that were lost during food processing.
For example, B vitamins, lost when wheat if refined, are added back to white flour.
"Fortified" means adding nutrients that weren’t present in the food to begin with.
For example, milk is fortified with vitamin D to help your body absorb milk’s calcium and phosphorus.

20. Ingredients List Hall of Shame
Do not buy products that have these foods in the top five on the ingredients list:
Sugar
High fructose corn syrup
Enriched wheat flour (white flour)
Saturated fat
Hydrogenated oil (trans fat)
Pretty much anything
that would appear on “Epic Meal Time”

21. Be a Savvy Consumer!
Look for health or nutrient content claims that are regulated
Beware of “Bad” Content Claims
Natural
Wheat
Multigrain
Free Range
Because the following claims are regulated by the FDA, they reveal useful information about the product:
Good source
Healthy
Low fat, Low sodium, etc…
Trans fat free
Be aware of serving sizes

23. Food Label Worksheet
Using the food package and label of the food you get from home, answer the following questions:
What is the first ingredient? What does it mean that it is the first ingredient?
What percent of the DV for sodium does one serving of the food provide? What does this mean?
Is this food low-fat? Why or why not?
Are there any nutrient content claims that this food could make? List as many as you can think of.
Does this food meet the FDA definition of “healthy” ? Explain.
Does this food follow the Dietary Guidelines for Americans’ recommended macronutrient intake ranges? Explain.
How many calories are from Carbohydrates? (Remember, CHO yields 4 kcal/gram)