Unit 3, Chapter 8, Lesson 3 Guidelines for Healthful Eating Pruitt, Allegrante, Prothrow-Stith, Health, Pearson, 2014.

Dear Advice Line, My family is really busy and we don’t have a lot of time to cook. It seems like we eat an awful lot of take-out, packaged meals, and frozen dinners. I wonder if we are getting too much sodium, sugar, and fat. I also don’t think we get enough fresh vegetables and whole grains. What can we do? WRITE a response to this teen to help solve the problem!

Dietary Guidelines for Americans Document developed by nutrition experts to promote health and reduce the risk for heart disease, cancer, and diabetes through diet and physical activity

Smart Food Choices Wide variety of foods Plenty of whole grains, vegetables, and fruits Rich in complex carbohydrates and fiber Milk and milk products important part especially for adolescents (still growing)

Milk also provides calcium to prevent bone loss Low-fat or nonfat milk and milk products – keep cholesterol down, reducing risk of heart disease

Balance Food & Physical Activity Maintaining healthy weight is balancing calories you take in and calories you expend Health problems is under- or over-weight Be active 60 minutes most days

Get the most nutrition out of your calories Nutrient-dense foods – lots of vitamins and minerals relative to number of calories Low in saturated fat, trans fat, added sugar, and salt Lean meats, fish, poultry, and legumes

Limit sweet snacks and soft drinks – contain a lot of sugar but few other helpful nutrients Most people eat too much sodium but not enough potassium Eat more fruits and vegetables – boost potassium

Limit salty snacks, pickled foods, luncheon meats and canned soups

Handle food safely Foodborne illness can be prevented if: Keep ands and surfaces that come in contact with food clean Separate raw and cooked foods while preparing and storing them

Cook meat, poultry, and dish to safe internal temperatures If perishable, chill right away Thaw foods in refrigerator, not on counter

Teacher Demonstration

MyPlate Handout

Balancing calories Enjoy your food – eat less of some food and more of other food Avoid oversized portions

Foods to increase and foods to decrease Half of plate should be fruits and vegetables Half of grains be whole grains Switch to fat-free or low-fat (1%) milk

Reduce high sodium foods Drink water instead of sugary drinks

Creating Your Own MyPlate Plan Use USDA’s website to create your own MyPlate plan Gives details about foods in each group Gives suggestions for planning menus and calorie counts

Food Guidelines Meals – do not have to consumer every group at every meal, vary diet at each meal Breakfast – don’t skip; choose whole-grain cereals, low-fat milk or yogurt, and fruit; limit pastries, eggs, and bacon

Lunch – focus on whole grains, fruits and vegetables; use mustard or ketchup instead of mayonnaise; try low-fat cheese on pizza

Dinner – trim excess fat; grill meats instead of frying; choose low-fat dressings and limit butter

Snacks – high nutrient density Fruit instead of cookies whole-wheat bagel instead of doughnut unbuttered popcorn at movies rather than buttered

Eating Out Substitute low-fat milk, water, or fruit juice for shakes and soft drinks Salad bar instead of fries and onion rings, but go easy on dressings, cheese, bacon bits, and croutons

Grilled chicken instead of hamburger