2. CHAPTER 5 LESSON 3

3. YOU’LL LEARN TO Evaluate the concepts of balance, variety, moderation, using the Food Guide Pyramid/Plate Examine the effects of healthful eating behaviors on the body systems Select healthful meals & snacks as part of a balanced diet.

4. DIETARY GUIDELINES FOR AMERICANS The US Department of Agriculture (USDA) and the Department of Health and (DHHS) have published guidelines for Americans. MyPyramid, released by the United States Department of Agriculture (USDA) onUnited States Department of Agriculture April 19, 2005,

5. Update on the June 2, 2011, when the USDA's MyPlate replaced itMyPlate

6. BALANCING FOOD & PHYSICAL ACTIVITY Aim for a healthy weight Be physically fit for 60 mins everyday or nearly everyday. Apply the FITT principle to your workouts. IT’S A LIFESTYLE…..NOT A FAD. YOU MAY HAVE TO BE THE “CHANGE” IN YOUR HOUSEHOLD

7. MAKING SMART CHOICES Stay within your calorie needs. Varies for each person. ½ your plate from vegetables and fruits Go lean on meats

8. THREE KEYS FOR STAYING FIT Make smart choices from every food group. Balance food and physical activity Get the most nutrition out of your calories

9. PHYSICAL ACTIVITY IS A LIFESTYLE CHOICE PHYSICAL ACTIVITYLIFESTYLE

10. UNDERSTANDING SERVING SIZES How many “cheetos” are 1 serving?

11. POTATOE CHIPS….. SERVING SIZEHow many servings in a bag? HOW MANY CHIPS ARE CONSIDERED A SERVING? The standard serving size for potato chips on nutrition labels is 1 oz.- -that is 13 to 16 chips.

12. 1 Serving = ____ pieces? 21 How many calories from fat? 90 or 9 X ___ Is the “kind of fat” (saturated), associated with heart disease? Yes, saturated fat is “the enemy” How many calories from carbs? 60

13. SERVING SIZE

14. QUIZ 1.How many grams of fat? 2.To determine the number of calories from fat you multiply X ___. 3.Fat should make up no more than ____% of our total daily calorie intake. 4.How many calories from carbohydrates are in 1 serving of chips? 1. 10 2. 9 3. 20-30% 4. 60

15. NUTRITION & CALORIES The dietary guidelines define “active” as a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at a pace of 3-4 miles per hour This is in addition to typical day t0 day life The number of calories you use per day is directly related to your activity level. See diagram 5.5 page 125

16. FIGURE 5.5 – CALORIE LEVELS How many calories would be needed by a 16 yr old active female? 2400 Sedentary 15 yr old Male ? 2200

17. SUGAR (simple carbohydrate) HIDDEN SUGARSMODERATION IN SUGAR Brown sugar Corn sweetener Corn syrup Dextrose Fructose Fruit juice concentrates Glucose High-fructose corn syrup Honey Invert sugar Lactose Maltose Malt Syrup Molasses Raw sugar Sucrose Sugar Syrup Learn to identify added sugars. End is “ose” Sugar occurs naturally in fruits, vegetables, grains and dairy products Processed foods such as desserts, candy, soda, flavored dairy products, pastries, snack foods and condiments. nutrition experts recommend limiting added sugars (excluding fruit and milk) to 40 grams per day or 10 teaspoons

18. SUGAR? Mom said sugar is not good! I thought carbs provided energy???

19. SALT Most Americans consume too much salt Consuming less salt reduces your chance of HBP Vast majority of sodium we consume is in processed and restaurant foods Recommend that adults in general should consume no more than 2,300 mg of sodium per day (so how much is that?) On average, American men consume between 3,100 and 4,700 mg of sodium per day, while women consume between 2,300 and 3,100 mg

20. SALT INFO

21. Junk Food….salt, fat & sugar! Generally all natural foods such as fruits and vegetables, are low in sodium. Whereas, all processed food products are often high in sodium, this is mainly due to the addition of salt as a preservative

22. BREAKFAST Most important meal of the day! Breakfast is literally just that, breaking the fast that your body is in from the night before Increases the metabolic rate (how fast you burn calories) Studies have shown that weight loss can be more difficult and weight gain more prevalent in folks who opt out on the morning meal

23. REVIEW Read pgs 122-129 Define all vocabulary words In your Journal (#13) add the foods you ate so far today in your food journal. MTWTHFSSU BF SN LU SN DI OTHER