Kathryn Malowany, Kristen Fetsch, Katherine Williamson, Cassidy Catechis, Jennifer Colon

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Guidelines for a Healthful Eating Style

• Kathryn Malowany, Kristen Fetsch, Katherine
  Williamson, Cassidy Catechis, Jennifer Colon
• Glencoe Health, A Guide to Wellness
• Chapter 5, Lesson 4
• Ninth Grade, Gainesville High School

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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

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Need for Nutritional Education

• Ref Department of Health and Human Services
  Website http//www.cdc.gov/nchs/products/pubs/pub
  d/hestats/overfig1.GIF

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Variety

• No single food can provide essential nutrients
  needed
• Availability
• Affordability
• Taste

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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.

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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
  

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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.

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Food Guide Pyramid
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Serving Sizes

• Examples
• 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

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Fruits and Vegetables

• Benefits
• Good source of complex carbohydrates fiber
• Decrease risk for diabetes, heart disease,
  obesity some cancers
• Fiber 20-35 grams recommended vs. average 15
  grams consumed by Americans
• Usually low in fat and calories
• Essential vitamins and minerals provided

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Fat, Saturated Fat Cholesterol

• Top of the food pyramid (use sparingly)
• 34 of average American diet
• Recommended less than 30 calories from fat
• High fat diets linked to obesity and some cancers
• Saturated fat cholesterol increase levels of
  cholesterol in blood increased risk for
  heart disease

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Techniques to Control Amount of Fat in Diet

• Cut excess fat off of meat
• Choose lean meats and poultry
• Remove any skin from turkey or chicken before
  eating
• Substitute meat with beans and legumes
  occasionally
• Choose dairy products that are reduced fat
• Decrease use of salad dressing, mayonnaise,
  butter, etc
• Have food broiled, steamed, baked, roasted or
  grilled instead of fried

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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

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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

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Salt and Sodium

• Sodium essential mineral.
• Transport nutrients into cells and helps remove
  waste
• Maintains normal blood pressure nerve function
• 2400 mg or less daily recommended
• Table salt, processed foods, naturally occurring
• Average American consumption far above 2400 mg
• High sodium intake linked to high blood pressure

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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

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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

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Breakfast

• Importance
• After 10-14 hours your body needs a recharge
• Linked with better mental and 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, cheese, yogurt)
• Cereal helps achieve daily fiber intake
  recommended

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For Your Entertainment (Reference Florida
Agriculture Website http//www.florida-agricultur
e.com/video.htm
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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

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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