1. Guidelines for a Healthful Eating Style
Kathryn Malowany, Kristen Fetsch, Katherine Williamson, Cassidy Catechis
Glencoe Health, A Guide to Wellness
Chapter 5, Lesson 4
Ninth Grade, Gainesville High School

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

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

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

5. Physical Activity Energy in food should balance with energy used
Concentrate on body fat control more than weight
All foods healthy or not add up the same in calories
Excess calories stored as fat.

6. 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
Illustrated by the Food Guide Pyramid
Americans 2 years and older
Guidelines for properly meeting nutritional needs

7. Food Guide Pyramid Illustrates Dietary Guidelines
Categorizes food according to serving and food groups
Guidelines for planning meals to meet nutritional needs
Larger segments of pyramid = greater recommended number of servings
Broad range of servings to take into consideration age gender physical activity, body size and activity level.

8. Food Guide Pyramid

9. Serving Sizes 1 cup milk/yogurt 2 oz processed cheese
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
½ cup berries
1 slice of bread

10. Fruits and Vegetables Good source of complex carbohydrates & fiber
Decrease risk for diabetes, heart disease, obesity & some cancers
Fiber: grams recommended vs. average 15 grams consumed by Americans
Usually low in fat and calories
Essential vitamins and minerals provided

11. Fat, Saturated Fat & Cholesterol
Top of food pyramid (use sparingly)
~ 34% of average American diet
Recommended less than 30% calories from fat
High fat diets linked to obesity & some cancers
Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease

12. Techniques to Control Amount of Fat in Diet
Cut excess fat off meat
Choose lean meats and poultry
Remove any skin from turkey or chicken before eating
Substitute meat with beans and legumes occasionally
Choose reduced fat dairy products
Decrease use of salad dressing, mayonnaise, butter, etc
Have food broiled, steamed, baked, roasted or grilled instead of fried

13. Sugar
High sugar foods have little nutritional value and do not satisfy appetite
Sugar build up on teeth encourages
tooth decay
A moderate amount is ok
Balance with foods that provides nutrients
to body

14. Tips for Sugar Moderation
Be aware of intake of added sugars
but few nutrients
Substitute soda with water
Substitute fruit for sugary snacks and foods
Be aware of names such as corn syrup,
honey & sucrose
Consider using sugar substitutes such as Splenda etc.
Brush teeth after eating sugary foods to decrease cavity

15. Salt and Sodium Sodium: essential mineral
Transports nutrients into cells & helps remove waste
Maintains normal blood pressure & nerve function
2400 mg or less daily recommended
Table salt, processed food, naturally occurs
Average American consumption far above 2400 mg
High intake linked to high blood pressure

16. Tips for Salt Moderation
Become “Sodium Literate”
Avoid adding table salt to food
Consider using salt substitutes or trying herbs and spices
Taste food before salting, adding one shake at a time
Avoid salty snacks such as pretzels and chips
Remember.... MODERATION is the key

17. Healthy Eating Patterns
Variety
Moderation
Balance
3 to 6 meals a day
Adequate servings from all 5 food groups
Provide proper nutrients and energy needed

18. Breakfast Importance: After 10-14 hours body needs “recharge”
Linked with better mental & physical performance
Faster reaction & less muscle fatigue
Variety leads to success
Good time to get some juice for vitamin C
Good time to get calcium (milk, yogurt)
Cereal helps achieve daily fiber intake recommended

19. For Your Entertainment (:

20. 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

21. Review Dietary Guidelines Recommended Dietary Guidelines
5 Food Groups & Food Guide Pyramid
Fruits and Vegetables
Fat & Cholesterol
Sugar & Salt Moderation
Nutritious Snacking
Eating Patterns (variety, moderation, balance)
Breakfast
Lunch & Dinner