1. Unit 3, Chapter 8, Lesson 3 Guidelines for Healthful Eating
Pruitt, Allegrante, Prothrow-Stith, Health, Pearson, 2014.

2. Dear Advice Line,
My family is really busy and we don’t have a lot of time to cook. It seems like we eat an awful lot of take-out, packaged meals, and frozen dinners. I wonder if we are getting too much sodium, sugar, and fat. I also don’t think we get enough fresh vegetables and whole grains. What can we do?
WRITE a response to this teen to help solve the problem!

3. Dietary Guidelines for Americans
Document developed by nutrition experts to promote health and reduce the risk for heart disease, cancer, and diabetes through diet and physical activity

4. Smart Food Choices Wide variety of foods
Plenty of whole grains, vegetables, and fruits
Rich in complex carbohydrates and fiber
Milk and milk products important part especially for adolescents (still growing)

5. Milk also provides calcium to prevent bone loss
Low-fat or nonfat milk and milk products – keep cholesterol down, reducing risk of heart disease

6. Balance Food & Physical Activity
Maintaining healthy weight is balancing calories you take in and calories you expend
Health problems is under- or over-weight
Be active 60 minutes most days

7. Get the most nutrition out of your calories
Nutrient-dense foods – lots of vitamins and minerals relative to number of calories
Low in saturated fat, trans fat, added sugar, and salt
Lean meats, fish, poultry, and legumes

8. Limit sweet snacks and soft drinks – contain a lot of sugar but few other helpful nutrients
Most people eat too much sodium but not enough potassium
Eat more fruits and vegetables – boost potassium

9. Limit salty snacks, pickled foods, luncheon meats and canned soups

10. Handle food safely Foodborne illness can be prevented if:
Keep ands and surfaces that come in contact with food clean
Separate raw and cooked foods while preparing and storing them

11. Cook meat, poultry, and dish to safe internal temperatures
If perishable, chill right away
Thaw foods in refrigerator, not on counter

12. Teacher Demonstration

13. MyPlate Handout

14. Balancing calories
Enjoy your food – eat less of some food and more of other food
Avoid oversized portions

15. Foods to increase and foods to decrease
Half of plate should be fruits and vegetables
Half of grains be whole grains
Switch to fat-free or low-fat (1%) milk

16. Reduce high sodium foods
Drink water instead of sugary drinks

17. Creating Your Own MyPlate Plan
Use USDA’s website to create your own MyPlate plan
Gives details about foods in each group
Gives suggestions for planning menus and calorie counts

18. Food Guidelines
Meals – do not have to consumer every group at every meal, vary diet at each meal
Breakfast – don’t skip; choose whole-grain cereals, low-fat milk or yogurt, and fruit; limit pastries, eggs, and bacon

19. Lunch – focus on whole grains, fruits and vegetables; use mustard or ketchup instead of mayonnaise; try low-fat cheese on pizza

20. Dinner – trim excess fat; grill meats instead of frying; choose low-fat dressings and limit butter

21. Snacks – high nutrient density
Fruit instead of cookies
whole-wheat bagel instead of doughnut
unbuttered popcorn at movies rather than buttered

22. Eating Out
Substitute low-fat milk, water, or fruit juice for shakes and soft drinks
Salad bar instead of fries and onion rings, but go easy on dressings, cheese, bacon bits, and croutons

23. Grilled chicken instead of hamburger