1. Guidelines for a Healthful Eating Style
Glencoe Health, A Guide to Wellness
Chapter 5, Lesson 4
Ninth Grade, Gainesville High School

2. Kathryn Malowany Kristen Fetsch Katherine Williamson Cassidy Catechis
Group Members:
Kathryn Malowany
Kristen Fetsch
Katherine Williamson
Cassidy Catechis
Jennifer Colon

3. Dietary Guidelines for Americans
USDA & HHS: Nutrition & Your Health: Dietary Guidelines for Americans
Nutritional Standards
- Evaluate & Modify Eating
Benefits
- Decreased Risk
- ensure healthy well balanced diet

4. Need for Nutritional Education
Ref: Department of Health and Human Services Website:

5. Variety No single food can provide essential nutrients needed
Availability
Affordability
Taste

6. Physical Activity Energy in food balance with energy used
Body Fat focus rather than weight
All foods add up the same
calories
Excess calories stored as fat.

7. Recommended Dietary Allowances
Definition: amount of nutrients that will prevent deficiencies and excess in most healthy people
Part of booklet:
Nutrition and Your Health: Dietary
Guidelines for Americans

8. Food Guide Pyramid Illustrates Dietary Guidelines
Categorizes food: servings & food group
Guidelines for nutritional needs
Bigger Segment= more servings
Broad range of servings

9. Food Guide Pyramid

10. Serving Sizes Examples: 1 cup milk/yogurt
2-3 oz cooked lean meat, poultry, fish
1 egg
½ cup cooked or raw vegetables
1 cup leafy vegetables
1 medium apple banana or orange
1 slice of bread

11. Fruits and Vegetables Benefits: complex carbohydrates & fiber
diabetes, heart disease, obesity
Fiber: grams vs. average 15
low in fat and calories
Essential vitamins and minerals provided

12. Fat, Saturated Fat & Cholesterol
~ 34% of average American diet
Less than 30% calories from fat
High fat diets linked to obesity & cancers
Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease

13. Techniques to Control Amount of Fat in Diet
Choose lean meats and poultry
Substitute meat with beans and legumes occasionally
Choose dairy products that are reduced fat
Decrease use of salad dressing, mayonnaise, butter, etc
broiled, steamed, baked, roasted or grilled

14. Sugar
High sugar foods have little nutritional value and do not satisfy appetite
Sugar build up on teeth (tooth decay)
A moderate amount is ok
Balance

15. Tips for Sugar Moderation
Be aware of intake of added
sugars but few nutrients
Substitute fruit for sugary snacks
and foods & water for soda
Be aware of names such as corn syrup,
honey & sucrose
Consider sugar substitutes (Splenda etc)

16. Salt Sodium: essential mineral.
Transport nutrients into cells & help remove waste
Maintains normal blood pressure & nerve function
2400 mg or less daily recommended
Linked to high blood pressure
Table salt, processed foods, natural
Average American far above 2400 mg

17. Tips for Salt Moderation
Become “Sodium Literate”
Avoid adding table salt to food
Try Salt Substitute & herbs or spices
Taste food before salting
Avoid salty snacks
Remember.... MODERATION is the key

18. Healthy Eating Patterns
Variety
Moderation
Balance
Adequate servings from all 5 food groups

19. Group Activity
Decisions

20. Breakfast Importance: After 10-14 hours “recharge”
Mental and physical performance
Faster reaction & less muscle fatigue
Variety leads to success
Get some juice for vitamin C
Calcium (milk, cheese, yogurt)
Achieve daily fiber intake

21. For Your Entertainment (: Reference: Florida Agriculture Website:

22. Lunch & Dinner Provide even more variety opportunities
Try to eat different proteins at lunch and dinner
Include pasta, rice, bread at
both to ensure 6-11 servings recommended

23. Activity
Food Label Analysis

24. Test Multiple Choice Questions: (10%, 5 points each)
All of the following are healthy snack options EXCEPT: (P2)
Apple sauce
Pretzel sticks
Doritos
Yogurt

25. Test
The following are all ways to control the amount of fat you can eat EXCEPT: (P1)
Eat lean meat and poultry
Choose low-fat milk, cheese, and yogurt
Remove the skin from chicken and turkey
Eat less salad dressing and mayonnaise
All of the above are ways to control the amount of fats you eat

26. True/False Questions (20%, 5 points each)
Eating a nutritious breakfast in the morning is linked with better MENTAL and PHYSICAL performance? (A2)
Eliminating carbohydrates from your diet is a healthy way to reduce weight? (A1)

27. Carbohydrates (breads, rice, pasta, cereal) should provide the MAJORITY of calories you currently intake? (P1)
All calories add up in the same way, NO matter what the source is? (K3)

28. Matching Questions: (50%, 10 points each)
Match the food groups to their proper serving sizes according to the food guide pyramid. (K2) (P3)
Carbohydrates (bread, pasta) a.3-5
Fruits b. 2-3
Vegetables c. 2-4
Milk, yogurt and cheese d. 6-11
Meats, beans & nuts e. 2-3

29. Essay Question: (20%)
8. How do you determine which foods contain the most salts? How can you decrease your sodium intake? (P1)