1. Chapter 10
Lesson 3 &4

2. Guidelines for Healthful Eating
No single food provides all the nutrients your body needs. That’s why it is important to eat a balanced variety of nutrient-rich foods each day

3. Dietary Guidelines for Americans
The U.S. Department of Agriculture and the Department of Health and Human Services have published a booklet titled Nutrition and Your Health: Dietary Guidelines for Americans.
Dietary Guidelines for Americans is a set of recommendations for healthful eating and active living
The recommendations in the Dietary Guidelines are grouped into three broad areas known as the ABCs of good health.

4. A: Aim for Fitness
The “A” in the ABCs of good health deals with fitness goals.
Aim for a healthy weight
Be physically active each day

5. B: Build a Healthy Base
The “B” in the ABCs relates to building a healthful eating plan
The “base” of this food plan is the Food Guide Pyramid, a guide for making healthful daily food choices.
Here is how you build a “Healthy Base”:
Make your food choices carefully
Choose a variety of grain products, epically whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat

6. The Food Guide Pyramid
The Food Guide Pyramid is a useful tool for making healthful food choices each day.
By eating the recommended number of daily servings from each food group, you’ll achieve a balanced eating plan.

7. My Pyramid- The “NEW” Fodd Guide Pyramid

8. C: Choose Sensibly
The “C” in the ABCs of good health involves making sensible food choices, including:
Choosing a diet that is low in saturated fat and cholesterol and moderate in total fat
What percent of total fat should your diet consist of?
20-30%
Choosing beverages and foods to moderate your intake of sugars
Choosing and preparing foods with less salt

9. Moderation in Fats
While some dietary fats are necessary for good health , most Americans eat to many fats

10. Moderation in Sugar You can moderate intake by:
Learning to identify added sugars by their names on food packages
Balancing foods that have added sugars with foods that have less added sugars
Limiting your intake of foods that have added sugars but few other nutrients
Choosing fresh fruits or canned fruits packed in water or juice

11. Moderation in Salt Sodium is an essential mineral
Most Americans consume to much salt, much of it from processed foods
Read the nutrition facts
Season the foods with herbs and spices
When eating a restaurants, ask for foods that are prepared without salt or salty flavorings
Choose fruits and vegetables often

12. Healthful Eating Patterns
The importance of Breakfast
Breakfast is the most important meal of the day
Your body uses energy while you sleep, by the time you wake up you need to replenish your energy supply.
Eating breakfast can help you maintain a healthy weight

13. Example of good snacks:
Nutritious Snacks
Most snacks people eat are high in calories and have no nutritional value.
Example of good snacks:
Popcorn
Apple
Juice bar
Pretzels

14. Eating out, eating Right
When eating out, do not forget to think about portion control. The portion sizes of most restaurant meals are mush larger than the serving sizes in the Food Guide Pyramid.

15. Lesson 4 Food & Healthy Living
Nutritional Labeling
Examine almost any food package, and you will find a Nutritional Facts Panel.
Law requires that these informational panels be placed on packages of food that are intended for sale.

16. Ingredients List Most food labels also list the food’s ingredients:
- by weight
- in descending order (with ingredients in greatest amounts listed first)

17. Food Additives
Food Additives- substances intentionally added to food to produce a desired effect.
Additives may be used to enhance a food’s flavor or color or lengthen it’s storage life.

18. Sugar and Fat Substitutes
Many diet drinks are sweetened with aspartame- which is essentially calorie-free
Fructose is a natural sugar and can be used to sweeten foods.

19. An example of a fat substitute is olestra-passes through the body undigested
- Because olestra is not absorbed, some people find that its consumption can produce gastrointestinal problems.

20. Product Labeling
Light or Lite: calories have been reduced by at least 1/3
Less: food contains 25% less of a nutrient of calories than a comparable food.
Free: food contains no amount of fat, calories, sodium, cholesterol, or sugars.
More: the food contains 10% more of a vitamin, mineral, protein, or fiber.
High, Rich In, or Excellent Source of: the food contains 20% more
Lean: meat, poultry, fish, or shellfish product that has 10 grams of total fat.

21. Opening Date
Many food products have open dates on their labels. Foods like milk and canned goods. These dates reflect their freshness.
Expiration Date: the last date you should use the product
Freshness Date: the last date a food considered to be fresh
Pack Date: the date on which the food was packaged
Sell-By Date: the last date the product should be sold on the shelf.

22. Food Allergies
condition in which the body’s immune system reacts to substances in some foods
Allergens- are proteins that the body responds to as if they were pathogens, or foreign invaders

23. Food Intolerance’s
- a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest certain parts of foods

24. Food borne Illness - food poisoning
may result from eating food contaminated with pathogens, poisons, and poisonous chemicals

25. Causes and Symptoms of Food Borne Illness
Pathogens spread by infected people
Animal raised or caught for food that may harbor a disease.
Pasteurization- the process of treating a substance with heat to destroy of slow the growth of pathogens

26. Minimizing Risks Clean – ALWAYS wash fresh foods & your hands!!
Separate- keep foods in separate containers or bins
Cook- make sure all meat is cooked all the way through
Chill- do not keep foods at room temp.