Guidelines for Healthy Eating 10/14/11 HAPPY FRIDAY!! "We only have three choices in life- to give up, to give in- or to give it all we've got.” -unknown

Dietary Guidelines: recommendations for healthful eating & physical activity  List the 5 food groups on a piece of paper  Under each group label at least 3 foods that belong in that group.  Put a check next to the foods you eat the most.

Daily Recommendations (Serving Sizes): GrainsVeggiesFruitMilkProtein

Typical portions often contain multiple “servings” BioEd Online

What is a Serving Size?! MorganChristaSamNickAbbyLexi LisaAllieKyraToriRandalMarie BillyMichaelaEvanSuzWalterKevin AaronDelanyJoshAustinBriannaJuan RileyStephCaitlyn Popcor n CrackersCerealTrail Mix JuiceSnapple Groups:

What is a serving size?  For each food listed below, estimate how much (in cups) makes up one serving size and record your estimates.  Crackers  Popcorn  Cereal  Trail Mix  Juice  Snapple  Measure out the amounts you estimated as serving sizes for each food.  Look at the amounts you measured. Are they more or less than you expected? Equivalent Measures 3 teaspoons = 1 tablespoon 16 tablespoons = 1 cup 8 ounces (fluid) = 1 cup 8 ounces (dry) = 1/2 lb BioEd Online

Examine the Nutrition Facts Labels  Find the serving size recommendations for each of the sample foods.  Measure out one serving size of each food, based on the Nutrition Facts labels.  Compare the serving size of each food, based on the Nutrition Facts labels to your original serving size estimates.  Are there any differences between the two sets of serving sizes? BioEd Online

Estimated Calorie Needs: Maintaining a Healthy Weight (Rough idea of calorie needs):  Inactive – need about 12 calories per pound to stay at your current weight.  Light Activity – need about 15 calories per pound to stay at your current weight.  Moderately Active - need about 20 calories per pound to stay at your current weight. Ex. Moderately Active person weighing 140: 140 x 20 = 2,800 cal per day. ESTIMATE YOUR CALORIE NEEDS

Basal Metabolic Rate (BMR) Changes with Age Daily Baseline Calorie (kcal) Needs Age in Years Daily Baseline Calorie Needs of a Female, by Age (weight = 127pounds, height = 64 inches BioEd Online

Reflection Questions:  Did you have the same number of Calories in your food list as the daily Calorie requirement?  What food items had the most Calories?  Were you surprised at the Calorie contents of any of the foods?  Are there any ways to improve your eating habits?  Discuss changes you could make in either their daily activities or daily food intake.

FOOD IN MODERATION:  Fats- No more than 30 % of daily calories should come from fats.  Sugar- Hidden Sugars (Added: Corn syrup, honey, molasses)  Names ending in –ose, like sucrose and maltose  Salt – Sodium is an essential mineral.  It helps transport nutrients into your cells and move wastes out. Helps maintain a normal BP.

SUGAR  United States Department of Agriculture (USDA): Adults who eat a 2,000-calorie diet should limit sugar intake to about 40 grams (10 teaspoons) of added sugar per day.  USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar.  4 Grams of Sugar = 1 tsp. LOOK AT JUICE, TEA, & TRAIL MIX

SODIUM:  Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.  Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.  Foods that are low in sodium (less than 140 mg or 5 percent of the Daily Value [DV]) are low in salt. LOOK AT POPCORN, CRACKERS, & TRAIL MIX

Food Fraud: