Chapter 5 Lesson 3

Guidelines for Healthy Eating

No single food provides all the nutrients your body needs. That’s why it’s so important to eat

a balanced variety of nutrient-rich food.

Dietary Guidelines for Americans

Is a set of recommendations for healthful eating & active living (allied health professional)

Following these guidelines lowers your risk of developing chronic diseases (cardiovascular diseases)

The recommendations are grouped into three broad areas, known as A, B, Cs of good health

A B Cs of Good Health A: Aim for fitness…deals with fitness goals B: Build a Healthy Base…Food Guide

Pyramid C: Choose Sensibly

A: Aim for Fitness Aim for a Healthful

Weight (you look good & you feel good)

Be physically active each day (daily physical activity benefits your overall health & improves fitness; 60 min of moderate PA in your daily routine)

B: Build a Healthy Base

Choose foods carefully- eat recommended daily servings from each of the 5 major food groups

Choose a variety of grain products, esp whole grains

Choose a variety of fruits & vegetables

Keep foods safe to eat

Food Guide Pyramid

A guide for making healthful daily food choices.http://www.mypyramid.gov/index.html

C: Choose Sensibly Choose a diet that is low in

saturated fat & cholesterol & moderate in total fat

Choose beverages & foods low in sugar

Choose & prepare food with less salt

Understanding Serving Sizes

Moderation in Sugar Learn to identify added

sugars by their names on food labels.

Corn syrup, honey, molasses and other ingredients ending with ”ose”, like fructose, sucrose, and maltose.

Moderation in Salt Sodium is an essential mineral. It helps transport nutrients into

the cells and move waste out. However, many Americans

consume far to much. Read nutrition facts to find out

how much sodium a serving contains.

Season food with herbs and spices instead of salt.

Taste foods before you salt them.

Healthful Eating Patterns Variety, Moderation, and

Balance are the foundation of a healthful eating plan.

Keep in mind that nutrition guidelines apply to all of your daily food choices.

Importance of Breakfast Breakfast – means breaking the

fast from the night. Nutritious breakfast improves

mental and physical performance.

Reduces fatigue later in the day.

Skipping a meal may cause you to overeat later in the day.

Breakfast does not have to be traditional meals like cereal or eggs.

Eating Out, Eating Right It is important to make sensible

food choices when eating out. Be aware that many menu

items may be fried or topped with mayonnaise, butter, or other high-fat sauces.

Remember portion control, the portions at a restaurant tend to be much larger than the serving sizes of the Food Guide Pyramid.

the FOOD Pyramid

Steps to a healthier you

Eating Right Every Day Whether you eat three meals a day or even

more “mini meals,” VARIETY, MODERATION, AND BALANCE are the foundation of a healthful eating plan.

The Food PyramidSteps to a healthier you

GRAINSVEGETABLE

SFRUITS OILS MILK

MEAT & BEANS

GrainsMake half of your grains whole

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains -vs- Refined grains Whole grains contain the entire grain kernel -- the bran, germ,

and endosperm. Examples include: • whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: • white flour • degermed cornmeal • white bread • white rice

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing.

VegetablesVary your veggies

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content.

FruitsFocus on fruits

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:

OilsKnow your fats

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are: • canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • Sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like: • nuts • olives • some fish • avocados

MilkGet your calcium rich foods

All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Some commonly eaten choices in the milk, yogurt, and cheese group are:

Meat and BeansGo lean on protein

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)

Discretionary CaloriesExtras for luxury foods

You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend.  Each person has a total calorie “budget.”  This budget can be divided into “essentials” and “extras.”

For example, assume your calorie budget is 2,000 calories per day.  Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar.  Then you have 265 discretionary calories left.  You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal.  Or, you can spend them on sweets, sauces, or beverages.  Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

Physical ActivityStrive for 60 minutes or more per day

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Physical ActivityStrive for 60 minutes or more per day

Moderate physical activities include: • Walking briskly (about 3 ½ miles per hour) • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout)

Vigorous physical activities include: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive)

Eat Well and Stay Healthy!

Encourage children to use the MyPyramid Worksheet, for a week, and to eat their favorite foods in each group to meet their daily requirements.

Download the worksheet here: MyPyramid Worksheet. Discuss their findings at the end of the week. How might each child eat more healthfully?

Conclusion

Whether you eat three meals a day or even more “mini meals,” VARIETY, MODERATION, AND BALANCE are the foundation of a healthful eating plan.

A variety of foods allow you to get all the nutrients your body needs

Eating in moderation keeps you from over eating and allows you to balance your intake.

Select healthful meals and snacks as a part of a balanced diet. Balance your foods by choosing a variety of foods from the food pyramid.