1. Making Healthful Food Choices
Chapter 3
Making Healthful Food Choices

2. Objectives Name benefits of making healthful food choices
Identify how many daily servings you need from each group in the food guide pyramid
Explain how you can use the food guide pyramid and dietary guidelines as resources to plan your diet
List tips for shopping for and preparing helpful foods

3. Benefits of Healthful Food Choices
Affects you health and appearance
Job performance, Personal and Family life
Helps you maintain good health
Keeps you from getting deficiency diseases, may lower your risk of chronic diseases
You will have enough energy, fuel to do your daily tasks
Vit. C and Iron helps wounds heal and Protein helps repair tissue

4. Benefits Continued
Get adequate rest and physical activity because this will affect your health as well
Avoid Smoking and Drinking, because this will have a negative affect on health and appearance
Vit. A and B vitamins promote healthy smooth skin
Flourine, Calcium and phosphorus help build strong teeth and bones
Proteins help build muscles

5. More Benefits Nutrients affect your job performance
Gives you the strength and energy to do your best work and stay focused
Helps you to be more confident and willing to approach customers, make sale and ask questions
Your family and personal life can be affected positively by good health as well

6. Diet Planning Resources
Help for sorting out nutrition information
Standards to help you know how much of each nutrient you need
Recommended Nutrient Intakes
Recommended Daily Allowances (RDA): set of suggested levels of nutrient intake for various people
Designed to help prevent deficiency diseases
Revised several times
Also aimed at reducing the risk of diseases related to nutrition (heart disease, cancer and osteoporosis)
Dietary Reference Intakes (DRI): Estimated nutrient intake levels used for planning and evaluating the diets of healthy people
4 standards that help measure nutritional quality of a diet

7. Types of DRI Values
Estimated Average Requirement (EAR): this nutrient intake value is estimated to meet the needs of half of the healthy people in a group.
If you do not have enough EAR of a nutrient deficiency diseases may occur
Some nutrients don not have EAR
Recommended Dietary Allowance (RDA): Average daily dietary intake level for ALL healthy people in a group. The amount you should strive to have in your diet
RDA's are based on EAR's
No RDA's for nutrients without EAR's
Adequate Intake (AI): Recommended nutrient intake value set for nutrients that don not have RDA's
Based on observations and research done by nutritionist
Tolerable Upper Intake Level (UI): Highest level of daily intake of a nutrient that is unlikely to cause an adverse effect

8. More Resources
Food Guide Pyramid: Visual representation of an eating plan designed to help people choose nutritious diets
USDA and Health and Human Services created this to help people select foods
Categorizes food into groups and shows serving sizes for each group
Special versions for young Children, pregnant women and cultural groups
Dietary Guidelines: Guidelines designed to encourage healthy people ages 2 and over to form healthful diets and activity levels
Reviewed every five years
Three Key Messages: Aim for Fitness, Build a healthy base and Choose Sensibly

9. Choosing Wisely when shopping for Food
Consider time and energy you will have available, nutrition and budget
May have trade-offs (Example: pay more for a frozen dinner to save time)
Processed vs. Fresh
Fresh foods: Have not been processed. Can spoil easier, Nutrients can be lost in storage
Processed foods: foods that have undergone some preparation procedure such as canning, freezing, drying, cooking or fortification.
Often decreases the nutritional value
fat and sodium may increase
Exception: Frozen and canned fruits and veggies and Whole milk that has had the fat removed

10. Shopping Tips for Fresh Food
Choose a variety of fresh fruits and veggies (high in fiber vitamins, minerals and low in sodium and fat)
Stock up on extra fruit for snacks
Look for lean cuts of meat
Choose meats with little marbling
Choose chicken and turkey often: light meat is lower in fat than dark meat
Choose fresh fish and shellfish
Choose nuts and seeds less often as meat alternatives because they are higher in fat

11. Tips for processed foods
Look for whole grain ingredients
Choose bread, English muffins, rice and pasta for low fat carbohydrates
Check labels on breakfast cereal carefully
Select regular and quick cooking cereals more often than instant
Choose fruits canned in juice instead of syrup
Choose no salt added when buying canned veggies
Choose beans, peas and lentils as low fat, high fiber meat alternatives
Choose processed meat less often
Choose reduced fat versions of dairy products and salad dressings
Choose canned fish products packed in water instead of oil
Choose low fat desserts

12. Choosing wisely when Preparing Foods
Start with a main course: generally a source of protein, aim for lowfat proteins
Round out the meal with side dishes, such as veggies
Not all food must be low in calories, fat, sodium and sugar, but remember to balance it out
Cook with canola oil and olive oil instead of butter
Avoid adding oil and salt
Use half the amount of butter called for or margarine
Use salad dressings, mayo, sour cream sparingly
Flavor with lemon juice and herbs instead of salt and butter
Reduce sugar used
Use powdered sugar instead of frosting on cakes
Use fat free or low fat milk

13. Choosing Wisely When Eating Out
Choose restaurants that give you more choices
Utilize nutrition information available
Consider ordering a salad with low fat dressing
Order a small size instead of large
Use menu terms as clues (example: cream sauces are higher in fat)
Notice items that are friend, breaded or sauted in butter
Request items be made according to your preferences

14. Assignment
Complete choosing wisely when shopping for food and choosing wisely when preparing foods worksheets
Tomorrow: New Food Guide Pyramid and Dietary Guidelines ppt. And notes, Begin Mypyramid.gov web search