Chapter 5: Nutrition and Your Health Lesson 4: Healthful Eating Lifestyle Lesson 4: Healthful Eating Lifestyle Group 13 Sarah Avigne, Christina Gindele, Casey Thompson, & Fernando Vega

Reasons why college kids have poor eating habits Novice cooking abilities (no more Mom) Novice cooking abilities (no more Mom) College budget (cheap food) College budget (cheap food) Time management (fast food) Time management (fast food) Late night snacks (studying late) Late night snacks (studying late) Physical inactivity (long hours of studying) Physical inactivity (long hours of studying)

Ways to build a healthy lifestyle Make right choices Make right choices a. Recommended Daily Allowances a. Recommended Daily Allowances Eat right portion sizes of various food groups Eat right portion sizes of various food groups a. Food Guide Pyramid a. Food Guide Pyramid Regulate Fat, Sodium, and Sugar in diet Regulate Fat, Sodium, and Sugar in diet Manage caloric intake and activity to Manage caloric intake and activity to maintain body weight Develop healthy eating patterns Develop healthy eating patterns

Dietary Guidelines for Americans Developed by U.S. Department of Agriculture (USDA) Developed by U.S. Department of Agriculture (USDA) Nutrition and Your Health: Dietary Guidelines for Americans Nutrition and Your Health: Dietary Guidelines for Americans a. Lists Recommended Daily Allowances (RDA) a. Lists Recommended Daily Allowances (RDA) b. Guidelines for ages 2 and up b. Guidelines for ages 2 and up c. Decreases risk for eating-related chronic diseases c. Decreases risk for eating-related chronic diseases d. Ensures variety, moderation, and balance d. Ensures variety, moderation, and balance

Variety, Balance, and Moderation Benefits of Variety Benefits of Variety a. Increases enjoyment of food a. Increases enjoyment of food b. Provides opportunity to obtain all nutrients b. Provides opportunity to obtain all nutrients Perks of Balance Perks of Balance a. Covers all food groups respectively a. Covers all food groups respectively b. Prevents excess of one particular group b. Prevents excess of one particular group Moderation helps to reduce the amounts of fat, cholesterol, and sodium in your diet. Moderation helps to reduce the amounts of fat, cholesterol, and sodium in your diet.

Food Guide Pyramid Graph of Dietary Guidelines Graph of Dietary Guidelines Divides food into 5 groups Divides food into 5 groups Indicates daily servings required for each food group Indicates daily servings required for each food group NOT meant to be applied to just one food or meal, apply to overall eating pattern NOT meant to be applied to just one food or meal, apply to overall eating pattern

Five Food Groups Bread, Cereal, Rice, and Pasta Bread, Cereal, Rice, and Pasta a servings b. Complex carbohydrates, fiber, iron, B vitamins

Five Food Groups Cont. Fruits Fruits a. 2-4 servings b. Vitamins A and C, magnesium, potassium, fiber, and carbohydrates

Five Food Groups Cont. Vegetables Vegetables a. 3-5 servings b. Vitamins A, C, and K, calcium, iron, magnesium, fiber, and carbohydrates

Five Food Groups Cont. Meat, Poultry, Fish, Beans, Eggs, & Nuts Meat, Poultry, Fish, Beans, Eggs, & Nuts a. 2-3 servings b. Protein, iron, B Vitamins, and phosphorous

Five Food Groups Cont. Milk, Yogurt, and Cheese Milk, Yogurt, and Cheese a. 2-3 servings b. Protein, calcium, Vitamins A, D, B2, and phosphorous

Five Food Groups Cont. Fats Oils, and Sweets Fats Oils, and Sweets a. Use sparingly b. Found in candy, soft drinks, butter, margarine, salty chips, mayonnaise, salad dressing, jams and jellies

Single Serving Equivalents

Bread, Cereal, Rice, and Pasta Bread, Cereal, Rice, and Pasta a. 1 slice of bread a. 1 slice of bread b. ½ hamburger bun or English muffin b. ½ hamburger bun or English muffin c. 1 small roll or biscuit c. 1 small roll or biscuit d. 1 ounce of ready-to-eat breakfast cereal d. 1 ounce of ready-to-eat breakfast cereal e. ½ cup of cooked cereal e. ½ cup of cooked cereal f. ½ cup of cooked rice f. ½ cup of cooked rice g. ½ cup of cooked pasta g. ½ cup of cooked pasta

Single Serving Equivalents Fruits Fruits a. 1 medium apple, banana, or orange a. 1 medium apple, banana, or orange b. ½ grapefruit or melon wedge b. ½ grapefruit or melon wedge c. ¾ cup of 100% fruit juice c. ¾ cup of 100% fruit juice d. ½ cup of berries d. ½ cup of berries e. ½ cup of canned fruit, water, or natural juice pack e. ½ cup of canned fruit, water, or natural juice pack f. ½ cup of dried fruit f. ½ cup of dried fruit

Single Serving Equivalents Vegetables Vegetables a. 1 cup of raw leafy vegetables a. 1 cup of raw leafy vegetables b. ½ cup of non-leafy vegetables, cook or raw b. ½ cup of non-leafy vegetables, cook or raw c. ¾ cup of vegetable juice c. ¾ cup of vegetable juice Meat, Poultry, Fish, Beans, Eggs, & Nuts Meat, Poultry, Fish, Beans, Eggs, & Nuts a. 1 egg a. 1 egg b. ½ cup of cooked dry Beans b. ½ cup of cooked dry Beans c. 2 tablespoons of peanut butter c. 2 tablespoons of peanut butter

Single Serving Equivalents Milk, Yogurt, and Cheese Milk, Yogurt, and Cheese a. 1 cup of milk or yogurt a. 1 cup of milk or yogurt b. 1 ½ ounces of natural cheese b. 1 ½ ounces of natural cheese c. 2 ounces of processed cheese c. 2 ounces of processed cheese

Making Healthy Food Decisions:

Making Healthy Food Decisions Based on Food Pyramid and Dietary Guidelines Based on Food Pyramid and Dietary Guidelines Choose Plenty of grain products, veggies, and fruits Choose Plenty of grain products, veggies, and fruits a. Excellent source of complex carbohydrates and fiber a. Excellent source of complex carbohydrates and fiber b. Variety of vitamins and minerals b. Variety of vitamins and minerals c. Low in fat and calories c. Low in fat and calories

Making Healthy Food Decisions Reduce Intake of Fat: Cut off fat from meat Cut off fat from meat Eat more fish (omega-3 fatty acid Eat more fish (omega-3 fatty acid Choose low fat milk, cheese and yogurt Choose low fat milk, cheese and yogurt Use less salad dressings and mayonnaise Use less salad dressings and mayonnaise Substitute fruits and veggies for high fat snacks Substitute fruits and veggies for high fat snacks Reduce fried food intake Reduce fried food intake

Making Healthy Food Decisions Reduce Intake of Sugar: Monitor how many foods you eat that have added sugars (desserts, soft drinks, and candy) Monitor how many foods you eat that have added sugars (desserts, soft drinks, and candy) Replace empty calories of sugary foods with more nutrient dense foods Replace empty calories of sugary foods with more nutrient dense foods

Making Healthy Food Decisions Reduce Intake of Sugar: Replace soda with water and juice drinks Replace soda with water and juice drinks Substitute sweet fruits for sweet candy Substitute sweet fruits for sweet candy Learn added sugars by name Learn added sugars by name Choose canned foods in H2O over canned foods syrup Choose canned foods in H2O over canned foods syrup Eats sweets as part of meal rather than snacks - the other foods in the meal can help neutralize damaging acids from the sugars that build up on teeth Eats sweets as part of meal rather than snacks - the other foods in the meal can help neutralize damaging acids from the sugars that build up on teeth

Making Healthy Food Decisions Sodium: Sodium is an essential mineral to the body! Sodium is an essential mineral to the body! a. Brings nutrients into cells a. Brings nutrients into cells b. Maintains normal blood pressure b. Maintains normal blood pressure c. Involved in nerve functioning c. Involved in nerve functioning Advised to have less than 2400 mg Advised to have less than 2400 mg a. 10% naturally in foods and 90% added to foods a. 10% naturally in foods and 90% added to foods - table salt and processed foods

Making Healthy Food Decisions Reduce Sodium Intake: Become sodium literate on food labels Become sodium literate on food labels Season foods with spices other than salt Season foods with spices other than salt Taste foods before you salt them (break habit) Taste foods before you salt them (break habit) Limit salty snack foods Limit salty snack foods

Maintain Healthy Body Weight

Balancing the foods you eat with physical activity Balancing the foods you eat with physical activity a. caloric intake =caloric output All calories add up in the same way All calories add up in the same way Body fat is more important to control than body weight Body fat is more important to control than body weight a. The location of body fat can be a risk factor a. The location of body fat can be a risk factor b. Apple body type greater risk factor than pear shape b. Apple body type greater risk factor than pear shape

Maintain Healthy Body Weight Campus health fitness Available Campus health fitness Available a. Free to students! b. Great facilities c. Convenient (on campus) Southwest Recreation Southwest Recreation Center

Nutritious Meals

Breakfast Breakfast a. Most important meal of the day c. Studies indicate importance of breakfast - Experience less muscle fatigue d. Good opportunity to reach daily requirements - Calcium rich foods (milk, cheese, yogurt) - Start on daily fiber (high-fiber cereals) - Vitamin C (orange juice)

Nutritious Meals Lunch and Dinner Lunch and Dinner a. Relative size of each meal can interchange culturally - Big lunch & small dinner (Europe) i. better to maintain healthy body weight i. better to maintain healthy body weight -Small lunch & big dinner (United States) i. provides family time to unwind i. provides family time to unwind b. Opportunity to meet requirements - Grains and carbs. and protein common in dinners

Review Dietary Guidelines Dietary Guidelines Variety, Balance, & Moderation Variety, Balance, & Moderation Food Guide Pyramid Food Guide Pyramid Making Healthy Food Decisions Making Healthy Food Decisions Maintaining Healthy Body Weight Maintaining Healthy Body Weight Nutritious Meals Nutritious Meals