2. Lesson 3 3/6/13 Yesterday you learned about nutrients. Specifically, fats and carbohydrates. What is the function of the two nutrients? Guidelines for Healthful Eating

3. Lesson 3 In this lesson, you will learn to: Apply balance, variety, and moderation when making food choices Describe the effects of healthful eating behaviors on body systems Formulate healthful meals and snacks as part of a balanced diet Lesson Objectives

4. Lesson 3 Dietary Guidelines The recommendations in the Dietary Guidelines for Americans highlight three keys to a healthy lifestyle.Dietary Guidelines for Americans Make smart choices from every food group. Find a balance between food and physical activity. Get the most nutrition out of your calories.

5. Lesson 3 Selecting Food from Every Food Group Making Smart Food Choices The best way create a balanced meal is by carefully choosing foods from every food group every day. This includes: focusing on variety of whole fruits. varying vegetable intake by eating more dark green and leafy vegetables. making half the grains you eat whole. eating calcium-rich foods such as low-fat or fat-free milk, yogurt, or cottage cheese. going lean on meat protein and add more beans. Eat more poultry and fish.

6. Lesson 3 What are the 6 food groups Group 1- Fruits Group 2- Vegetables Group 3- Grains Group 4 Proteins Group 5 Dairy Group 6 Oils Go to: www.choosemyplate.gov Click on tab “my plate” and create an informational poster on the food group you were assigned. Should include lots of color, pictures and information. DUE: 3/11/13

7. Lesson 3 As well as healthful eating, regular physical activity is important to staying well. Healthful Eating and Physical Activity Balancing Food and Physical Activity Aim for a healthy weight. It lowers your risk of heart disease, some cancers, and diabetes. Be physically active for 60 minutes every day. Increase the intensity of your physical activity gradually for even greater health benefits

8. Lesson 3 A Tool for Eating and Activity MyPyramid My Plate is the USDA’s useful tool for making healthful food and activity choices. MyPlate focuses on portion sizes while still maintaining a healthy diet. Puts emphasis on what percentage of each food group should be consumed per day. The MyPlate also emphasizes activity as a key component of an eating plan.

9. Lesson 3 My Plate MyPyramid

10. Lesson 3

11. When Making Food Choices Consider Your Activity Level Understand what constitutes a serving. Visualize common objects that can help you estimate serving sizes and control portions. Balance your caloric intake with your activity level. The Dietary Guidelines define active as a lifestyle that includes physical activity equivalent to walking more than three miles per day. Getting the Most Nutrition from Your Calories So what activities burn the most calories?

12. Lesson 3 a diet that is low in saturated fat and cholesterol and moderate in total fat. beverages and foods to moderate your intake of sugars. preparing foods with less salt. It involves making sensible food choices, including: Choose Sensibly

13. Lesson 3 The Dietary Guidelines recommends that no more than 30 percent of daily calories come from fats. Eating less fat, especially saturated fat, lowers your risk of cardiovascular disease. Moderation in Fats C: Choose Sensibly

14. Lesson 3 Moderation in Sugar Learn to identify added sugars by their names on food packages. Balance foods that have added sugars with foods that have less added sugar. Limit your intake of foods that have added sugars but few other nutrients. Choose fresh fruits or canned fruits packed in water or juice. C: Choose Sensibly

15. Lesson 3 Moderation in Salt Choose fruits and vegetables often. Read the Nutrition Facts panel to find out how much sodium a serving contains. Season foods with herbs and spices instead of with salt. At restaurants, ask for foods without salt or with reduced amounts of it. Taste foods before you salt them. C: Choose Sensibly

16. Lesson 3 Making healthful food choices is challenging when having breakfast, snacking, and eating out. Nutrition guidelines apply to all of your daily food choices. With planning, you can fit your favorite foods into your diet. How do our food eating patterns and portions compare to 20 years ago? Let's find out!!!!!!! Let's find out Planning Healthful Eating Healthful Eating Patterns

17. Lesson 3 Eating a nutritious breakfast improves mental and physical performance and reduces fatigue later in the day. Eating breakfast may also help you maintain a healthy weight. Skipping this meal may cause you to overeat later in the day. The Importance of Breakfast Healthful Eating Patterns

18. Lesson 3 Nutritious Snacks A healthful eating plan can include sensible snacks. More healthful snacks include whole-grain products, fruits, and vegetables. Healthful Eating Patterns

19. Lesson 3 Eating Out, Eating Right Order foods that are grilled, baked, or broiled. Ask that high-fat sauces not be used at all or be served on the side. At fast-food restaurants, ask to see the calorie counts and other nutrition information before placing your order. Don’t forget to think about portion control. Healthful Eating Patterns

20. Lesson 3 Activity Activity: In your groups come up with a list of 2 physical and 2 emotional effects of not eating properly.

21. Lesson 3 Q. The _____ is a set of recommendations for healthful eating and active living. 1.National Dietary Guidelines 2.Healthful Eating Guide 3.Dietary Guidelines for Americans 4.MyPyramid Choose the most appropriate option. Quick Review

22. Lesson 3 A. 3. Dietary Guidelines for Americans The Dietary Guidelines for Americans is a set of recommendations for healthful eating and active living. Click Next to attempt another question. Quick Review - Answer

23. Lesson 3 1.National Dietary Guidelines 2.Healthful Eating Guide 3.Dietary Guidelines for Americans 4.MyPyramid Q. _____ is a guide for making healthful daily food and activity choices every day. Choose the most appropriate option. Quick Review

24. Lesson 3 Click Next to attempt another question. A. 4. MyPyramid MyPyramid is the USDA’s food pyramid and is a useful tool for making food and activity choices. Quick Review - Answer

25. Lesson 3 Quick Review Q. Maintaining a healthy weight lowers your risk for heart disease. True False Choose the appropriate option.

26. Lesson 3 Click Next to attempt another question. Quick Review - Answer A. True. Maintaining your weight helps you look and feel good. It also lowers your risk for heart disease, some cancers, and diabetes.

27. Lesson 3 The recommendations in the Dietary Guidelines for Americans emphasize two important guidelines: making smart choices from every food group and balancing food and physical activity. Dietary Guidelines Following these guidelines will: help you stay fit. ensure variety, balance, and moderation in your food choices. help lower the risk of developing chronic diseases.

28. Lesson 3 End of Lesson 3 Click Home to view the Main menu.

29. Lesson 3 The recommendations in the Dietary Guidelines for Americans highlight three keys to a healthy lifestyle.Dietary Guidelines for Americans Dietary Guidelines Dietary Guidelines for Americans Make smart choices from every food group. Find a balance between food and physical activity. Get the most nutrition out of your calories. The Dietary Guidelines for Americans is a set of recommendations for healthful eating and active living. The Dietary Guidelines for Americans is a set of recommendations for healthful eating and active living.

30. Lesson 3 A. Correct! The Dietary Guidelines for Americans is a set of recommendations for healthful eating and active living. Click Next to attempt another question. Quick Review - Answer

31. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer

32. Lesson 3 A. Correct! MyPyramid is the USDA’s food pyramid and is a useful tool for making food and activity choices. Click Next to attempt another question. Quick Review - Answer

33. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer

34. Lesson 3 A. Correct! Maintaining your weight helps you look and feel good. It also lowers your risk for heart disease, some cancers, and diabetes. Quick Review - Answer

35. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer