developing healthful eating habits

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Developing Healthful Eating Habits Unit 5, Lesson 28 National Health Standards 1.1, 1.5, 7.1, 7.2

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Developing Healthful Eating Habits. Unit 5, Lesson 28 National Health Standards 1.1, 1.5, 7.1, 7.2. Why People Eat. Physiological need for food – HUNGER Some people eat to satisfy hunger; some people eat to cope with stress in their lives Eat when you are hungry - PowerPoint PPT Presentation

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Developing Healthful Eating Habits

Developing Healthful Eating HabitsUnit 5, Lesson 28National Health Standards 1.1, 1.5, 7.1, 7.2Why People EatPhysiological need for food HUNGERSome people eat to satisfy hunger; some people eat to cope with stress in their livesEat when you are hungryEat to obtain nutrients needed for body to function properlyDevelop healthful eating habitsUnderstand why you eatPlan meals and snacksMuch of our total energy is emotionalHealthful Breakfast and LunchMetabolism rate at which food is converted into energy in body cellsEnergy gained at breakfast keeps one active throughout the morningLunch keeps one alert and able to focus on schoolwork throughout the afternoonBreakfast Dos and DontsDo

Dont

Do have fruits and vegetables or drink fruit and vegetable juices

Limit fatty, greasy, salt-cured, or fried foods

Eat foods high in proteinsDo eat foods that are sources of grains and fiberHealthful Dinner and SnacksEat a healthful dinnerEvaluate foods eaten throughout the day and plan foods to provide the missing nutrients for the dayDinner Dos and DontsDo eat a variety of foodsDont eat too close to bedtimeDont eat spicy foods or drink caffeine, if you have trouble sleepingHealthful SnacksEat snacks to stop hunger and get needed servings from MyPyramidDo not snack when you are bored, lonely, anxious, or depressedDo not snack just to take a break from hard workDo follow the Dietary Guidelines when choosing snacksNutrition and SportsVitamin SupplementsTaking a substance to increase dietary intakeMegadosingtaking excessive amounts of vitaminsNo evidence that this improves sports performanceTaking specific vitamins in excess can be harmful

Salt tabletsMost teens get 10 times needed amount without taking these tabletsDrink plenty of water instead of taking these tabletsSports drinksAds claim sports drinks replenish electrolytes lost during physical activityElectrolyte nutrient that becomes electrically charged when in a solution, such as a bodily fluidSodium and potassium electrolytesNeed to be balanced for normal heartbeatEnergy BarsMany contain lots of calories and sugarSome contain fruits, grains, and nutsSome contain more protein than carbohydratesCarbohydrate loadingFew days of very low carbohydrate intake followed by a few days of very high carbohydrate intakeSupposed to load muscles with glycogenMixed opinionsProtein loadingExtra protein eaten to increase muscle sizeDoes NOT increase muscle size EXERCISE increases muscle sizeSome athletes need to make weight or maintain certain weightOnly safe way to maintain weight is REGULAR EXERCISE AND BALANCED DIETEating OutCheck for number of servingsCheck the menu for healthy choicesCheck cooking methods of food choices

Breakfast ChoicesAvoid high-calorie and high-fat foodsMeat choices choose Canadian bacon over sausage and baconChoose egg white or egg substitute rather than whole eggs

Other good breakfast choicesFresh fruit with cottage cheese or yogurtOatmealBagel with low-fat jam or fruit-spread

Lunch ChoicesMeats with little fatTuna and chicken salad great choicesChoose whole-wheat or multi-grain breadsSoupsLimit amount of fried foods

Dinner ChoicesChoose chicken, grilled pork, fish, or smaller portion of steakLarge salad with little or no dressingSteamed vegetablesFor dessert fresh fruit, low-fat frozen yogurt, or sorbet OR split a dessertETHNIC FOODSHealthful ChoicesModerate Use FoodsFYIAsian/PacificSteamed white or brown rice, broiled fish and chicken, tofu, miso (bean paste), soup, broth-based soupsFoods cooked with oil, such as egg rolls or tempura, soy sauce, creamy saucesSoy Sauce and pickled foods are high in sodiumEuropeanPasta with vegetables, marinara sauce, broiled fish and chicken, antipasto, vegetables, fruitsPasta with cream sauce, gravy, pastry, sausage, food cooked in oil or fat, ice creamRatatouille, a Mediterranean vegetable dish, is a delicious way to provide servings of vegetablesAfrican/Middle EasternSteamed white or brown rice, broiled fish and chicken, chickpeas, greens, vegetables curriesFried meat, cured meat products, curriesCurries made with coconut milk are higher in fat than tomato-based curries.North and South AmericaBeans and whole-grains, rice, grilled chicken or fish, corn tortillas, salsa, steamed vegetablesFried foods, cream-based soup, hard cheese, mayonnaise-based salad dressingFajitas without cheese are usually lower in fat and calories than enchiladasMeeks, Linda. Heit, Philip. Page, Randy. Health and Wellness. 2008. p. 319.Food-Borne IllnessesIllness caused by consuming foods or beverages contaminated with pathogens3 serious illnessesSalmonellosis caused by the bacterium salmonella, which contaminates water, kitchen surfaces, eggs, and raw chicken, seafood, and other meatsBotulismCaused by bacterium Clostridium botulinum produced by a toxin that contaminates improperly canned foods, attacking nervous systemSpecial strain of bacterium Escherichia coli (E coli) can contaminate undercooked meat, especially hamburger, causing a severe form of food poisoningGastroenteritisCaused by a virus or bacteriaCauses inflammation of the stomach and small and large intestinesFood Safety at the StoreCheck expiration datesChoose canned foods and packages free from dents, cracks, tears, holes, bulges, and rustOpen egg carton and check for cracked eggsFood Safety in the RefrigeratorKeep refrigerator between 35o and 45o F.Keep freezer at or below 0o F.Food Safety in the KitchenALWAYS wash your hands for 20 seconds with hot, soapy waterWash hands, cooking utensils, and surfaces after contact with raw eggs, raw chicken, and all other raw meatsKeep raw meat, chicken, and fish juices away from other foodsDo not use same towel on other surfaces or items after cleaning surfaces on which there was raw foodCover cuts and sores with bandages or plastic glovesThaw foods correctly refrigerator or microwaveWash fruits and vegetables with running waterCook eggs until they are firm, not runnyDo not taste foods that are not thoroughly cooked

Food Safety on the TablePlace cooked foods in a clean serving dish; dont use same unwashed prep plate to serve cooked foodRinse cooking utensilsDont let foods sit at room temperature for more than 2 hoursKeep hot foods hot; cold food coldInspect foods in the refrigeratorMilk 4 or 5 days past sell-by-dateOrange Juice up to a week after openingRefrigerated raw chicken 1 2 daysCooked chicken 3 4 daysHard cheese 3 4 weeks after openingCold cuts and hot dogs 3 5 daysEggs 3 weeksGround beef 1 2 days

Sharing Food SafelyDONT BE A:Double dipper dip food, eat a bite, and dip againPop swapper drink from other peoples drinksCareless Cook taste foods a preparing them and use same spoon for each taste without cleaning the utensilContainer contaminator eat or drink directly from the containerBite burglar takes bite of anothers foods using burglars contaminated utensil or using other persons utensil