Download Ch 16 Outline - Eaton Community Schools

Life Skills I
Chapter 16
Guidelines for Healthy Eating
1.) Reliable information about Nutrition
a. Only rely on information that comes from experts, such as registered dieticians, health
care professionals, researchers in the nutrition field, family and consumer science
teachers, and professional organizations, such as the American Dietetic Association or
the American Heart Association.
b. Be aware that many businesses make false claims to persuade you to purchase their
products.
2.) The Dietary Guidelines
a. The Dietary Guidelines for Americans include scientifically-based advice for making
smart food choices, balancing food choices and physical activity, and getting the most
nutrition out of your calories. These guidelines are updated and published by the U.S.
Department of Agriculture (USDA) and the U.S. Department of Health and Human
Services (HHS) every five years.
b. Major topics included in the Dietary Guidelines include
1.) Make calories count-Most people consume more calories than they need;
however they still do not get the recommended amount of nutrients they
need for good health. A nutrient-dense food is a food that provides high
amounts of vitamins and minerals for relatively few calories.
2.) Manage your weight-Many teens take in too many calories and lead a
sedentary, or inactive, lifestyle. This way of life can lead to obesity, or being
seriously overweight. Excess body fat increases the risk of many illnesses,
including type 2 diabetes, heart disease, arthritis, respiratory problems, and
certain cancers.
3.) Get regular physical activity-Teens should be active 60 minutes every day or
almost every day.
4.) Choose the right foods-Eat foods containing high amounts of fiber, vitamins,
minerals, and phytochemicals (ex. Antioxidants).
5.) Limit fats-Fat is an important component of a healthy diet. It helps supply
energy and is important for many body functions. Eating a moderate amount
of unsaturated fat, such as olive oil, is beneficial to your health. Limit foods
high in saturated fats, trans fats, and cholesterol because they are linked to
heart disease.
6.) Limit added sugar-Foods with added sugar should be eaten sparingly because
they are usually high in calories and low in nutrients.
7.) Reduce sodium and increase potassium-Eat plenty of potassium-rich foods,
such as vine fruits, root vegetables, and leafy green vegetables. Potassium
helps counteract, or neutralize, sodium’s effects on blood pressure.
8.) Avoid alcohol-Teens who begin drinking at age 15 or younger are also four
times more likely to become alcoholics than those who do not drink until they
are of legal age.
9.) Handle food safely-Wash your hands with soap and warm water before
preparing, handling, and eating food. Clean food-contact surfaces to avoid
spreading bacteria. Use different, clean cutting boards for preparing different
foods. Wash fruits and vegetables before eating. Chill perishable foods
promptly and thaw foods properly.
3.) My Pyramid
a. My Pyramid is an easy-to-read food guidance system developed by the U.S. Department
of Agriculture (USDA). It applies to people two years old and older. The bands of color
on the pyramid represent the five food groups. Food represented with wider bands,
such as grains and vegetables, should be eaten more often than foods represented with
thinner bands, such as meat and beans.
b. Foods at the top have more added sugar and solid fat.
c. Eat the Right Amount- Ex. females and males need 3 cups or the equivalent of milk daily.
d. At least half your grains should be whole grains.
e. Healthful oils are liquid at room temperature.
f. Know your portions- Half a cup of carrots equals the size of a small computer mouse.
2-3 ounces of meat, poultry or fish equals the size of a deck of cards.
g. Your calorie needs depends on your age, activity level, and whether you are trying to
gain, maintain, or lose weight.
4.) Individual Food Choice
a. Geographic Area-Different regions of the country often feature their own foods’ local
availability and cultural traditions (ex. Southern meals-grits, barbecue etc.)
b. Religious Beliefs-Some religions restrict certain foods or require foods to be prepared in
certain ways. Some religions also promote eating specific foods or fasting to observe
religious holidays.
c. Family and Culture-People tend to follow their family’s food customs.
d. The Media-Radio, television, and print advertisements can easily influence the foods
you buy and eat.
e. Technology-Advances in technology allow people the convenience of microwavable and
convection-oven foods and online ordering for takeout.
5.) Special Nutritional Needs
a. Medical Conditions-Diabetes is a condition in which the body cannot control blood sugar
properly. The body doesn’t respond to or make enough insulin, a chemical that helps
the blood sugar move normally to provide energy.
b. Food Sensitivities-Some people have food intolerances that can cause severe digestive
problems.
c. Food Allergies-A food allergy is a reaction of the body’s immune system to ingested
food. These reactions could include rashes, stomach cramps, nausea and difficulty
breathing.
d. Vegetarians-Vegetarian is someone who does not eat meat, poultry, or fish. A vegan is
someone who does not eat any animal products, including dairy products or eggs.
e. Athletes-Athletes need to take extra care to drink plenty of fluids. They also may need
to consume more nutrients including carbohydrates, proteins, fats, vitamins, minerals
and water.
6.) Getting the Facts
a. Frozen foods and fresh foods-many frozen foods are just as nutritious as fresh foods,
and some are even more nutritious because they are at their peak of freshness when
they are frozen.
b. Carbohydrate intake and weight-When you take in more calories than you expend in a
day, your body stores whatever is not used as fat. It is easy to overeat many processed
carbohydrates because they are not as filling as refined carbohydrates, which contain
more fiber.
c. Exercise and appetite-Exercise increases a person’s energy levels and improves a
person’s mood.
d. Organic foods-Organic foods are foods grown without the use of pesticides or artificial
fertilizers.
e. Irradiated foods-have gone through a process that destroys the bacteria, mold, and
insects by passing it through a field or radiant energy similar to X-rays.
f. Additives-A food additive is a substance added to foods during processing to make them
safer; more appealing, or more nutritious. Additives can also improve the flavor of
products and increase a product’s shelf life.
g. Dietary supplements-You do not need to take dietary supplements if you eat a variety of
healthful foods. Dietary supplements include pills, capsules, and powders that are taken
in addition to, or to supplement a person’s diet.