1. Chapter 3: Making Healthful Choices
Mrs. Karen Swope
Family and Consumer Sciences
Columbian High School

2. Benefits of Making Healthful Food Choices
Helps you maintain / improve health
Prevents ______________________
Lowers risk for certain chronic diseases.
Can affect _____________________
Can affect energy level
Can affect your __________________

3. Resources for Making Healthful Choices:
________________________
USDA________________
Tools: MyPyramid.gov, MyPlate.gov
______________________________
Dietary Guidelines

4. U.S. Food and Drug Administration
FDA ______________________________
Ingredients used in food production must be free of contaminants, disease causing organisms

5. FDA cont. FDA__________________________
Labels help consumers make safe and healthy food decisions
The label was updated in 2014

6. FDA Regulations Required on Food Labels
____________________of the product
_____________ product: whole, sliced, cubed
Net content, net weight, including liquid
__________________ of manufacturer
Ingredients listed in _____________ by weight

7. Nutrition Facts Food Label
Label always lists a serving size
Label tells the number of servings contained in the package
Nutrients listed are for 1 serving

8. Nutrition Facts Food Labels cont.
Number of fat grams are listed in 1 serving
The kinds of fat are listed
As of 2007, __________________
Total calories are given as well as calories from fats

9. Nutrition Facts Food Labels cont.
Carbohydrates are broken into grams of dietary fiber and grams of sugar
Grams of protein are also listed
Milligrams of cholesterol and sodium are listed

10. Nutrition facts Food Labels

11. Shopping Tips for Fresh Foods
Choose a variety of fresh vegetables and fruits; they are higher in vitamins, minerals, fiber, and lower in sodium and the fruits are lower in sugar.
Select lean cuts of meat, _______________.
The closer a ________________ the more nutritious it is.

12. Shopping Tips for Processed Foods
_________________ are foods that have undergone some preparation procedure.
Look for whole grains to be the first ingredient listed.
Read nutrition labels, beware of too much ________, high _________________, and __________.

13. Processed Foods cont.
Read nutrition labels on fruit juices, be sure they are __________________________.
Choose low fat or fat free dairy products.
Buy ________________________ like bacon, hot dogs, lunchmeats, less often. They are high in fat and sodium.
Read nutrition labels on tub margarine. Choose transfat free spreads.

14. USDA Dietary Guidelines
1. Make smart choices from every food group.
2. Balance food intake with physical activity. 60 min. of exercise per day.
3. Get the most nutrition out of your calories. Consume nutrient -dense foods. Some calories may come from discretionary calories.

15. Consumer tools Universal Product Code (UPC):
a series of black and white lines, bars and numbers. Product is scanned by a laser beam, code is read by a computer and transmits price to a register.
___________, produces an itemized receipt, inventories merchandise.

16. Tools cont.
Unit Pricing: shows the cost per unit, weight or measure (oz. or lb)
____________________________________
Used to determine the cheaper item per ounce or pound, allows comparison shopping
$ / oz. or lb. = unit price
$1.00 / 10 oz. = .10 per ounce