Personal Eating Habits Objective 7.02

Influences on food choices Physical Emotional Social/Cultural Physical – what food looks like can determine why and how you eat it What food tastes like determines why you eat it What food makes you feel like, how it contributes to your nutrition (carbs for runners, etc) effects what you choose to eat Emotional: Some people are emotional eaters Sometimes you crave “comfort foods” Social/Cultural: Your family heritage can determine what types of food you eat Where you live can affect what you eat (warm climates, close to water, etc.) You choose foods that reflect your culture

Nutrients Functions Sources The body uses nutrients in order to function properly Each nutrient performs special functions of the body Sources You get different nutrients from different foods Need to eat a variety of foods in order to receive all nutrients needed Hand out chart of Nutrients and their functions. Go over with the students.

Food Guide Pyramid Grains Vegetables Fruit Milk Meat/Beans Oils MyPyramid symbolizes a personalized approach to healthy eating and physical activity. It groups food based on their similarity in nutrient content. Grains Vegetables Fruit Milk Meat/Beans Oils

Food Guide Pyramid Nutrients found in each group Grains: carbohydrates, protein, B vitamins, minerals, fiber Vegetables: vitamins & minerals, carbohydrates, fiber Fruits: vitamins & minerals, Milk: minerals (calcium), vitamins, protein, fat Meat & Beans: protein, minerals, vitamins, fat Fats, Oils, & Sugars: fat, carbohydrates

How much should I eat a day? Food Guide Pyramid How much should I eat a day? Grains – about 6 ounces Vegetables – 3-4 cups a day Fruits – 2.5 cups a day Oils – use sparingly Milk – 3 cups a day Meat/Beans – 5-7 ounces a day

Dietary Guidelines for Americans 1. Adequate Nutrients within Calorie Needs 2. Weight Management 3. Physical Activity 4. Food Groups to Encourage

Dietary Guidelines for Americans 5. Fats 6. Carbohydrates 7. Sodium and Potassium 8. Alcoholic Beverages 9. Food Safety

Healthy Food Choices What are some healthy food choices for… Snacking? Meals? Dining Out? Snacking: nuts, fruits, veggies Meals: eat from all the food groups (plate proportions) meat/beans – 2-3 oz Carbs – 2 oz Veggie/fruit – 1 cup Dining Out: Choose healthy options (salads, lean meats, etc.) Choose healthy sides (veggies, salad, etc) Don’t eat all of it, if the portion is too big, have it boxed up and take some home for leftovers!

A vegetarian is someone who eats most or all food from plant sources What is a vegetarian? A vegetarian is someone who eats most or all food from plant sources

Vegetarian Diets Vegans: Consume no foods of animal origin Lacto Vegetarians: exclude meat, poultry, fish and eggs. Do eat diary. Ovo Vegetarians: Omit meat, poultry, fish and dairy. Do include eggs in their diet. Lacto-Ovo Vegetarians: omit meat, poultry and fish, but do eat eggs and dairy

How do Vegetarians get all of the nutrients they need? Combine foods with incomplete proteins to get the complete proteins Example: beans and rice Eat fortified foods or take supplements to meet nutrient needs Take iron, zinc and vitamin B(12) supplements