1. Take 3 minutes to study for your NO NOTE quiz.
Know 4 C and ST
Know Cooking Terms

2. 5 minute QUIZ— do not use your notes
What is 4C+ST and define each briefly.
Define the following cooking terms: Bread, Beat, Cream, Dice, Knead, and Dredge.

3. Featuring MyPlate and the 2010 Dietary Guidelines
Build a Healthy Plate
Featuring MyPlate and the
2010 Dietary Guidelines

4. Why is a healthy diet important?
Helps manage weight and prevents overweight and obesity
Reduces the risk of chronic disease
Reduces the risk of early mortality

5. What is MyPlate?
MyPlate is a tool designed to remind Americans to eat healthfully
MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

6. MyPlate Key Messages Balancing Calories Foods to Increase
Enjoy your food, but eat less.
Avoid oversized portions.
Foods to Increase
Make half your plate fruits & vegetables.
Make at least half your grains whole.
Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce
Choose foods that have less sodium.
Drink water instead of sugary drinks.

7. Build a Healthy Plate by Choosing…
Nutrient-dense foods instead of calorie-dense foods.
A variety of fruits and vegetables in a rainbow of colors.
Low-fat or fat free milk and dairy products.
Fiber-rich whole grains.
Protein foods that are low in fat.

8. The Dietary Guidelines
Eat Nutrient Dense Foods
What does “Nutrient Dense” mean?
Foods that have a lot of vitamins, minerals or other important nutrients and few calories are considered nutrient dense.
Choosing foods that are nutrient dense are better for your overall health.
Which is more Nutrient Dense?
Spinach OR
Candy

9. CUT BACK on SOFAS! SODIUM, FATS, and SUGARS SOLID FATS ADDED SUGAR
Saturated fat & trans fat  heart disease
Replace with healthy unsaturated fat
ADDED SUGAR
Sugar adds calories  weight gain
Choose water, 100% juice and fruit for dessert
SALT (SODIUM)
Raises blood pressure  hypertension
Processed foods, fast food, frozen meals
Season with spices and herbs instead of salt
Reduce sodium intake to 2,300 milligrams per day--That’s only about ½ tsp.!

10. Not all foods are created equal!
Any-Time
Sometimes

11. Fruits Group Use fruits as snacks, salads or desserts.
Choose whole or cut up fruits more often than fruit juice.
Key Consumer Message:
Make half your plate fruits and vegetables.
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed.
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.
Boys 9-13
1 ½ c. daily
Boys 14-18
2 c. daily
Girls 9-18

12. Vegetables Group Choose fresh, frozen, canned or dried.
Eat red, orange and dark green vegetables.
Key Consumer Message:
Make half your plate fruits and vegetables.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned or dried/dehydrated. They may be whole, cut up or mashed.
Vegetables are organized into five sub-groups based on their nutrient content:
Dark Green Vegetables: broccoli, dark green leafy lettuce, spinach
Red and Orange Vegetables: squash, carrots, pumpkin, tomatoes, red peppers, sweet potatoes
Beans and Peas: black beans, pinto beans, kidney beans, soy beans, lentil beans, split peas
Starchy Vegetables: corn, green peas, lima beans, potatoes
Other Vegetables: artichokes, asparagus, avocados, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, iceberg lettuce, mushrooms, onions, zucchini
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.
Boys 9-13
2 ½ c. daily
Boys 14-18
3 c. daily
Girls 9-13
2 c. daily
Girls 14-18

13. Protein Group Choose a variety of different protein sources.
In place of some meat and poultry, choose 8 oz. seafood per week.
Try grilling, broiling, poaching or roasting.
Key Consumer Message:
Keep meat and poultry portions small and lean (less fat).
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein food group. Beans and peas are also part of the vegetable group.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 oz. of cooked seafood per week.
Examples:
Meats: lean cuts of beef, ham, pork or veal
Eggs
Beans and Peas
Processed Soy Products: tofu, veggie burgers, TVP (Textured Vegetable Protein)
Poultry: chicken, duck, goose, turkey
Nuts and Seeds: almonds, cashews, peanuts, sesame seeds, walnuts
Seafood: catfish, cod, flounder, halibut, salmon, tuna, trout
Shellfish and Canned Fish: clams, crabs, lobsters, shrimp, calamari, anchovies, sardines
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18

14. Grains Group
Choose 100% whole grain cereals, breads, crackers, rice and pasta.
Check the ingredients list on food packages to find whole grain foods.
Key Consumer Message:
Make half your grains whole grains.
Grains are divided into two subgroups:
Whole Grains: contain the entire grain kernel (bran, germ and endosperm)
Examples: whole wheat flour, cracked wheat, oatmeal, brown rice
Refined Grains: have been milled (a process that removes the bran and germ). This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B-Vitamins.
Examples: white flour, white rice, spaghetti, pretzels, crackers, breakfast cereals
*Note: Most refined grains are enriched. This means certain B-Vitamins and Iron are added back in after processing.
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.
Grains
Whole Grains
Boys 9-13
6 oz. daily
3 oz. daily
Boys 14-18
8 oz. daily
4 oz. daily
Girls 9-13
5 oz. daily
2.5 oz. daily
Girls 14-18

15. Dairy Group
Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Key Consumer Message:
Switch to low-fat or fat-free milk. Get your calcium rich foods.
All fluid milk products and many foods made from milk are considered part of this group.
Foods made from milk that retain their calcium content are part of this group.
Examples: milk, flavored milks, yogurt, milk based desserts, cheese
Foods made from milk that have little or no calcium such as cream cheese, cream and butter, are not considered part of this group.
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.
Boys 9-18
3 c. daily
Girls 9-18

16. Oils
Oils are not a food group, but they do provide essential nutrients.
Choose oils that provide healthy fats.
Boys 9-13
5 tsp. daily
Boys 14-18
6 tsp. daily
Girls 9-18
Oils from plant sources don’t contain any cholesterol. They are a healthier fat source.
Examples:
Polyunsaturated Fats Food Source:
Most Vegetable Oils, Corn Oil, Soybean Oil, Safflower Oil
Monounsaturated Fats Food Sources:
Olives, Olive Oil, Avocados, Peanuts, Peanut Oil, Canola Oil
*The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. 16

17. Daily Limit for Empty Calories
Individual Caloric Needs
Each person’s caloric needs depends on age, gender and activity level.
Gender & Age
Daily Caloric Needs
Daily Limit for Empty Calories
Boys 9-13
1,800
160
Boys 14-18
2,200
265
Girls 9-13
1,600
120
Girls 14-18

18. Daily Limit for Empty Calories
Foods that have solid fats and added sugars add calories to food, but few or no nutrients.
In some foods, like candies and sodas, ALL the calories are empty calories.
A small amount of empty calories are okay, but most people eat far more than what is healthy.
Gender & Age
Daily Caloric Needs
Daily Limit for Empty Calories
Boys 9-13
1,800
160
Boys 14-18
2,200
265
Girls 9-13
1,600
120
Girls 14-18 18

19. Balancing Calories Eat the right amount of calories for you
Enjoy your food, but eat less
Cut back on foods high in SOFAS and empty calories
Avoid oversized portions
Stop eating when you feel full
Get enough physical activity

20. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.
Building healthy habits NOW will affect you LATER!

21. Physical Activity Choose activities you like to do
Aerobic
Muscle-strengthening
Bone-strengthening
Balance and stretching
Start by doing what you can, at least 10 minutes at a time
Recommendation: 60 minutes of moderate to vigorous activity per day

22. Benefits of Physical Activity
Maintain a healthy weight
Live longer
Feel better about yourself
Decrease chance of becoming depressed
Sleep better
Meet new friends
Stronger bones and muscles
Less likely to develop chronic diseases
Heart disease, type 2 diabetes, hypertension, high cholesterol, stroke

23. A healthy diet is important for teenagers
Eating a healthy, balanced diet can:
promote wellbeing by improving mood, energy and self-esteem to help reduce anxiety and stress;
boost concentration and performance;
reduce the risk of ill-health now and in the future, e.g. obesity, heart disease, cancer, and type 2 diabetes;
increase productivity/attainment and reduce days off sick.
A healthy, varied diet is important to us all, but also particularly crucial for teenagers because they are growing rapidly. Eating habits established during this time is likely to track into adulthood.

24. Eating breakfast
Starting each day with breakfast will supply energy to the brain & body.
Eating breakfast leads to improved energy and concentration levels throughout the morning.
Breakfast consumption may improve cognitive function related to performance in school.
Other benefits of breakfast include better nutrient intakes and weight control.
Other benefits:
Evidence suggests that eating breakfast may improve cognitive function related to performance in school, e.g. memory, test grades and school attendance.
People who eat breakfast tend to have a better nutrient intake.
Having breakfast helps control weight. Skipping breakfast makes it more likely to snack on foods which are high in saturated fat or sugar before lunch.
Hoyland A et al. (2009) A systematic review of the effect of breakfast on the cognitive performance of children and adolescents Nutr Res Rev 22(2):

25. Fluids and hydration
Even mild dehydration (1-2%) can lead to headaches, irritability and loss of concentration. This level is not enough to cause feelings of thirst.
The recommendation is to drink 6-8 glasses/day (1.2 litres) to prevent dehydration. People need to drink more when the weather is hot or when they have been active.
All drinks count in terms of fluid intake but those without sugar are best.
You can re-hydrate using water in all its forms including plain water, carbonated drinks, juices and hot drinks.
We will look at hydration in the next section…

26. Diet and mood/behaviour
There are a number of foods that have a pharmacological effect in the body which affects mood:
* caffeine;
There is evidence to suggest that poor vitamin and mineral status may be associated with poor educational attainment and antisocial behaviour.
Caffeine is a stimulant.
Histamine may increase the risk of migraines and panic attacks. Foods high in histamine include cheese, alcoholic drinks and condiments, such as fish sauce, ketchup, vinegars.
Tryptophan is an essential amino acid, and a precursor for serotonin, the sleep-inducing hormone.

27. Nutrition Facts Labels
Use food labels to help you make better choices
Check for calories
Look at the serving size and how many servings you are actually consuming
Choose foods with lower calories, saturated fat, trans fat, and sodium
Check for added sugars using the ingredients list

28. Teenagers - dietary improvements needed
More fruit and vegetables, wholegrain foods.
More milk and diary foods.
More iron-rich foods.
More oily fish—salmon, tuna, trout, mackerel, herring.
Less foods high in saturated fat and added sugars.
Less salt.
Dietary improvements needed – hopefully can be supported by new Scottish Dietary Targets
These dietary improvements are in line with following a healthy, balanced diet, as depicted in The eatwell plate model.
More fruit and vegetables, pulses, wholegrain foods (5 A DAY, micronutrients, dietary fibre)
More milk and diary foods (calcium, zinc, riboflavin, vitamin A)
More iron-rich foods (e.g. lean meat, pulses, dried fruit, fortified bread and breakfast cereals)
More oily fish (long-chain omega-3 fatty acids, vitamin D)
Less foods high in saturates and added sugars (e.g. biscuits, cakes, pastries, confectionery, soft drinks)
Less salt (e.g. from salty snacks, processed foods, salt added at table) 28

29. Activity

30. QUESTIONS????