Making Healthful Choices 3 Making Healthful Choices

Objectives Name benefits of making healthful choices. Explain how to use Dietary Reference Intakes (DRIs), the Dietary Guidelines for Americans, and the MyPlate food guidance system as diet planning resources to meet daily needs. Identify your recommended daily intake from each food group in MyPlate. continued

Objectives List tips to use when shopping for fresh and processed foods. Describe suggestions for preparing healthful foods. Apply the Dietary Guidelines for Americans when eating out.

Benefits of Healthful Choices Knowing about nutrients gives you an idea of how important food is to good health Making healthful food and daily activity choices can help people maintain good health (prevent deficiency disease, lower risk for certain chronic diseases) healthful appearance (Smooth skin, strong teeth, hair shiny and nails healthy) top job performance (Miss less work, easier to stay focused, better equipped to manage stress) positive personal relationships (strength and energy to manage all tasks in daily schedule)

Benefits of Healthful Choices Food choices is not the only decision that can help promote good health. Activity Choices affect the way people look and feel Choosing to be active throughout the week can help people have more positive attitudes about themselves They will be stronger and more flexible They will have an easier time maintaining a healthy body weight They will reduce their risk of certain major illnesses, such as heart disease, diabetes, and more cancers They will be less likely to become anxious and depressed

Risks of Unhealthful Choices Unhealthful food choices can lead to deficiency diseases and weight gain Choosing too much sedentary activity can cause loss of muscle strength and energy Unhealthful lifestyle choices involving tobacco and alcohol can lead to a wide variety of health risks, including heart and lung diseases

In Your Opinion How would you rate the importance of your health and appearance? © swissmacky/Shutterstock

Resources for Making Healthful Choices Resources exist to help people Many reports about health issues are linked to nutrients General guidelines exist to make it easier to choose a healthful diet identify nutrient needs choose healthful diets plan nutritious meals

Dietary Reference Intakes Dietary Reference Intakes (DRIs) can be used as guides to daily nutrient needs Read Learn About…Page 59 © JohnKwan/Shutterstock

Dietary Guidelines for Americans Dietary Guidelines for Americans comes from the USDA and the HHS and are revised every 5 years to reflect new findings about health and nutrition (Chart on Page 59) The present Dietary Guidelines for Americans recommendations urge consumers to take steps in three key areas Balance calories—make food and activity choices that will create calorie balance Enjoy your food, but eat less Avoid oversized portions continued

Dietary Guidelines for Americans Eat more of some foods—focus on choices that are nutrient dense (lots of nutrients with few calories, low in solid fats, little or no added sugar or sodium) Make half your plate fruits and vegetables (low in fat, high fiber, natural sugars, reduces risk of some diseases) Switch to fat-free or low-fat milk Eat less of some foods Limit high-sodium foods Limit solid fats to less than 10% of total calories Drink water instead of sugary drinks

MyPlate MyPlate includes five major food groups: Grains Group Vegetable Group Fruit Group Dairy Group Protein Foods Group Oils, solid fats, and sugars are not food groups and should be used rarely

Meeting Your Daily Needs The ChooseMyPlate.gov website provides information to help people choose a healthful diet © andersphoto/Shutterstock; USDA

Choosing Wisely When Shopping for Food When shopping for food, consider the time and energy available to prepare it Keep the Dietary Guidelines in mind when shopping for fresh and processed foods Processed foods lose many nutrients during processing and often have fat or sodium added (potato chips) Frozen or canned fruits and vegetables do not lose as many nutrients as other processed foods Choose a variety of fresh vegetables and fruits, lean cuts of meat, light meat poultry, eggs and fresh fish as healthful meal options The closer a food is to its fresh state the more nutrient dense Use fresh foods as soon as possible and do not buy more than will be used before they spoil

Shopping Tips for Fresh Foods Choose a variety of fresh fruits and vegetables Buy extra fresh fruits to use as snacks Choose meats with little marbling and visible fat, choose “Select” grade meats Choose white meat chicken and turkey (they are lower in fat) Choose fresh fish and shellfish more often than meat and poultry

Shopping Tips For Processed Foods Always read nutrition labels and check fat, sodium and sugar content of processed food Many canned fruits come in juice or syrup. Syrup contains more sugar Always note the serving size on the nutrition label and be aware of how your portion compares to the serving size Use percent Daily Values on Nutrition Facts to help choose more nutrient dense food options. A % Daily Value of 20% or more is considered high; 5% or less is considered low Use the ingredient list to find if saturated fats, sugars, etc. where added or occur naturally

Shopping Tips for Processed Food Choose whole grain bread, rice, pasta Check labels of breakfast cereals for high sugar content Read labels on fruit juices to make sure they are 100% juice Choose beans, peas, and lentils often to replace meats Buy processed meats, like lunch meat, bacon, and hot dogs LESS often Choose fat-free and low-fat dairy products

Think Further How often do you read and compare nutrition labels when shopping for food? © Monkey Business Images/Shutterstock

Choosing Wisely When Preparing Food When preparing the main course, focus meals on plant-based foods choose seafood often use low-fat cooking methods When preparing side dishes, choose sensible portion sizes reduce, replace, or omit ingredients that add fat, sugars, or sodium

Think Further How do the portions you typically eat compare with standard portion sizes listed on nutrition labels? © vgstudio/Shutterstock © Lisa A/Shutterstock

Choosing Wisely When Eating Out Use menu terms as clues to the fat, sugar, and sodium content of foods Request that items be prepared and served according to your healthful preferences Order small portions or ask for a take-home bag to avoid overeating

In Your Opinion What do you find most challenging about eating healthfully when eating out? © Diego Cervo/Shutterstock

Review What are three benefits of making healthful choices? (List three:) good health, healthful appearance, top job performance, positive personal relationships

Review What are the three key consumer messages of the Dietary Guidelines for Americans? balance calories, eat more of some foods, eat less of some foods

Review What are the five major food groups of MyPlate? grains group, vegetable group, fruit group, dairy group, protein foods group

Review What can help consumers limit fat, sodium, and sugar content when shopping for processed foods? reading labels

Review When preparing a main course, what types of foods should most often be emphasized? plant-based foods

Review How can consumers avoid overeating when eating out? order small portions or ask for a take-home bag