Chapter 9 Nutrition Lesson 2 Creating a Healthful Eating Plan

Building Vocabulary  appetite The psychological desire for food hunger The physical need for food calories A unit of heat that measures the energy available in foods MyPlate A visual reminder to help consumers make healthier food choices LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Building Vocabulary empty-calorie foods Are foods that offer few, if any, nutrients but do supply calories sodium A nutrient that helps control the amount of fluid in your body nutrient dense Foods having a high amount of nutrients relative to the number of calories foodborne illness Sickness that results from eating food that is not safe to eat LESSON 2 BIG IDEA Creating a Healthful Eating Plan Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

What Influences Your Food Choices? LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. appetite The psychological desire for food hunger The physical need for food Many factors can affect your food choices. Some foods appeal to your appetite. Appetite is different from hunger. When you are hungry, your body needs fuel in the form of food. When you are hungry, you may feel weak or tired. Your body is telling you that it needs fuel. Lesson Home New Vocabulary

What Influences Your Food Choices? Consuming too many calories can lead to unhealthful weight gain. Try to determine whether you are choosing certain foods based on your appetite or hunger. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. calories A unit of heat that measures the energy available in foods Lesson Home New Vocabulary

Other Influences on Food Choices Other factors that can affect your food choices include: Family and friends Cultural background Convenience Media LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Using MyPlate LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. MyPlate A visual reminder to help consumers make healthful food choices Lesson Home New Vocabulary

Grains Vegetables Fruits Dairy Protein The Five Food Groups LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

The Five Food Groups - Grains This group includes all grains such as rice corn wheat oats barley bread pasta Half the grains you eat should be whole grains, such as whole- wheat bread, oatmeal, brown rice, and popcorn. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

The Five Food Groups - Vegetables Choose a variety of different vegetables. For instance, include some leafy green vegetables, such as spinach, and some starchy vegetables, such as potatoes. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

The Five Food Groups - Fruits Like vegetables, fruits can be eaten fresh, frozen, or canned. Fruits and vegetables together should fill half of your plate. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

The Five Food Groups - Dairy This group includes milk and many other products such as cheese and yogurt. Foods like butter or cream, which contain little calcium, are not part of this group. Low-fat or fat-free milk is a healthy choice. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

The Five Food Groups - Protein This group includes all foods that are high in protein, such as meat, fish, beans and peas, eggs, and nuts. An ounce might be an ounce of meat, one egg, or a tablespoon of peanut butter. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Planning Healthful Meals Variety Moderation Balance Eat a variety of foods to keep meals and snacks interesting. Eating a variety of foods provides all of the nutrients your body needs. Limit empty- calorie foods such as sweets or soda. Eat fruit or drink water instead of sugary drinks. Find the balance between the amount of food you eat and your level of physical activity. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Balancing Calories and Physical Activity Figuring out how many calories you consume through the foods you eat versus how many you burn through activity will help you maintain a healthy diet. Health experts recommend that teens aim for 60 minutes of physical activity per day. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Eating Right at Every Meal When you choose items at school, think about what you ate for breakfast and what you will eat later in the day. The MyPlate advice can help you select foods that will fit into a healthy eating plan. At School LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Eating a healthful breakfast will boost your energy and help you concentrate in school. Good choices include foods with complex carbohydrates and protein, such as oatmeal with milk or eggs with whole-grain toast. If you are in a hurry, foods such as fresh fruit, whole-grain bread, and string cheese are all easy to grab and go. Breakfast Eating Right at Every Meal LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

Fill half your plate with vegetables and fruits. If you are packing your own lunch, consider a salad to go with—or instead of—your sandwich. To get your daily servings of whole grains, use whole-grain bread for sandwiches. Fresh fruits, such as apples and bananas, are easy to carry and make a healthful dessert. Eating Right at Every Meal LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lunch and Dinner Lesson Home

Getting the Nutrition Facts Snacks are also an important part of a day’s meal plan. Healthful snack choices are nutrient dense foods, such as: fresh or dried fruit air-popped popcorn whole-grain crackers with cheese nuts. LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Lesson Home

LESSON 2 Creating a Healthful Eating Plan BIG IDEA Learning to make healthful food choices will help you maintain good health throughout your life. Keep Foods Safe to Eat foodborne illness Sickness that results from eating food that is not safe to eat When food is not handled, stored, or prepared properly, bacteria or other organisms can grow rapidly in the food. This can cause a foodborne illness. Keep your hands, utensils, and surfaces clean. Separate raw, cooked, and ready-to-eat foods. Cook foods thoroughly. Chill when necessary. Serve safely. Follow directions. When in doubt, throw it out. Lesson Home New Vocabulary