Planning Meals and Snacks In this lesson, you will Learn About… How to use the Pyramid to plan daily meals and snacks. The benefits of a healthful breakfast. The importance of eating regular meals. How to choose nutritious snacks.

Planning Meals and Snacks The Vocabulary terms in this lesson are: Empty calories. Empty calories Nutrient density. Nutrient density

Plan Ahead—Start with Breakfast When you wake in the morning, you most likely haven’t eaten for 10 to 12 hours. While you sleep, your body uses energy for breathing, keeping your heart beating, growing and repairing cells, and other important body functions. By morning, your body needs food to replenish its energy supply.

Plan Ahead—Plan Meals Wisely Try to work with your family to find an eating pattern that is right for you. Eating regular meals is important. When you eat regularly, you are less likely to get strong hunger pangs that can lead to overeating. You also maintain a balanced blood sugar level.

Plan Ahead—Choose Sensible Snacks For many people, snacks mean candy bars, potato chips, and other foods with few nutrients. If you eat too many of these foods, you may consume excess calories, sodium, and fat. Snack foods often contain empty calories. They usually come from foods at the tip of the Food Guide Pyramid—fats, oils, and sweets.empty calories To determine which snacks have a lot of nutrients and which provide only empty calories, compare their nutrient density.nutrient density

Sensible Snacks Milk Group Nonfat or low-fat milk, yogurt, cheese Vegetable Group Celery or carrot sticks, sliced peppers, broccoli or cauliflower spears, salad Meat and Beans Group Slices of lean turkey, ham, or roast beef, hard-cooked egg, peanut butter, dry-roasted peanuts Fruit Group Any raw fruits, dried fruits such as raisins Grain Group Air-popped popcorn without butter, graham crackers, plain bagel, instant oatmeal, rice cakes, tortillas

Eating Out, Eating Right Eating out can present a challenge if you’re trying to maintain a healthful eating plan. By making wise choices, however, you can eat out but still eat healthful foods. Order food that is grilled, broiled, or baked, rather than fried. Ask for sauces and other toppings to be served on the side. Eat a sensible serving, and take the rest home to enjoy the next day.

Empty calories Reviewing Terms and Facts 1.____________ are calories that come from foods that offer few, if any, nutrients.

2.Suggest a healthful snack from each of the five food groups. Reviewing Terms and Facts

Thinking Critically 3.Think about the last few meals you have had. Which of the items you have eaten in the last few days have high nutrient density? Which have low nutrient density?

Chapter Review

Reviewing Terms and Facts 1.________ are substances in food that your body needs. Nutrients

2._______ are nutrients your body uses to build, repair, and maintain cells and tissues. Proteins Reviewing Terms and Facts

3.A diagram that helps you make daily food choices from the five food groups is the Food Triangle. Reviewing Terms and Facts A.True B.False

3.A diagram that helps you make daily food choices from the five food groups is the Food Triangle. Reviewing Terms and Facts A.True B.False

4.When you eat regularly, you are more likely to get strong hunger pangs that can lead to overeating. Reviewing Terms and Facts A.True B.False

4.When you eat regularly, you are more likely to get strong hunger pangs that can lead to overeating. Reviewing Terms and Facts A.True B.False

Thinking Critically 5.How might the nutritional needs of a teen differ from those of an adult? A teen might need more nutrients because she or he is growing.

6.Describe the benefits of a high-fiber, low-fat eating plan. Thinking Critically

7.How could you use the Food Guide Pyramid to help you decide what to eat for an evening snack? Thinking Critically

8.Why might nutrient-dense foods be better for an eating program than other foods that are higher in fat but have the same number of calories? Thinking Critically Nutrient-dense foods will make you feel more full and give you more energy. Foods higher in fat might have more empty calories, which might cause you to gain weight.

Vocabulary Review Empty calories are calories that come from foods that offer few, if any, nutrients.

Vocabulary Review Nutrient density is the amount of nutrients relative to the number of calories they provide.