Chapter 5 Lesson 4Guidelines for a Healthful Eating

Style

I. Dietary Guidelines for Americans

• A. Eat a variety of foods

• No single food provides all the nutrients you need

– Food guide pyramid p. 114 tool to show dietary guide lines (old)

• B. RDA (recommended daily allowance) http://www.choosemyplate.gov/food-groups/

II. Balance the food you eat with physical activity • A. Balance the amount of

energy in the food you eat with the energy you use.

• B. Be aware that controlling body fat is more important to health then controlling body weight

• C. Keep in mind that all calories add up in the same way, no matter what their source.

III. Choose Plenty of Grain Products

• Excellent source of complex carbs. – High intake of fiber

and complex carbs. Decrease heart problems, obesity, and some cancers.

IV. Choose an Eating Style Low in Fat,

Saturated Fat and Cholesterol

• A. Control the amount of fat you eat– Cut off the fat you see on

meat

– Eat lean meat and poultry

– Remove the skin from chicken and turkey

– Choose low fat milk

– Use less salad dressing and Mayonnaise

– Cut down of fried foods

V. Choose an Eating Style Moderate in Sugars • A. Control your amount of sugar

– Be aware of foods added sugar and few nutrients (soda)

– Learn to I.D. sugar by their names (corn syrup, honey, sucrose)

– Watch for fruits packed with syrup rather than juice or water

– Eat sweets as part of a meal instead of snacks (tooth decay)

VI. Choose an Eating Style Moderate in Salt and Sodium

A. Tips to moderate salt intake

A. Become sodium-literate

- Read food labels and UNDERSTAND them

A. Season foods with herbs and spices not salt

B. Taste foods before salting them

C. Go easy on the salty snacks ex. Chips, pretzels

-Did you know? …

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet14SaltAndSodium.pdf

BREAKFAST!

• Important because your body hasn’t had any nutrition for 10-14 hours.

• Studies show those who eat breakfast– React faster, think

better, have less muscle fatigue

Lunch and Dinner

• Some cultures have dinner as the big meal, some have it at lunch

• Either way, focus on getting a variety of foods. Do not focus on just protein and grain.

Snack-it-upIn your notes:•Make a list of your favorite snacks (include beverages)•Determine where each would go on the food pyramid (what food group?)•What vitamins and minerals do you get from each snack?•What changes could you make to consume more healthy snacks

– Fruit juice instead of soda