Download Guidelines for Good Nutrition

Guidelines for Good
Nutrition
Chapter 38
1
Foods of a Feather
 Names
ways people group foods
– Health, breakfast, desserts, main meals
2
What is the quality of grouping
based on?

desserts have more sugar or fat
content
 Groups
help identify foods by their
source and nutrition
 Maybe
even when they are
consumed
3
Food Guide Pyramid
 Places
the food groups in a pyramid
shape according to the amount of
food you need each day from each
group
 **base
large because of the amount
needed
 **top is the least amount which you
need
4
Real Life Application
 Stephen
is trying to use the Food
Guide Pyramid to make food choices.
He was glad to see that his favorite
snacks, doughnuts and cookies are
both from the Bread, Cereal, Rice
and Pasta Group.
 Is
he correctly categorizing them??
5
 What
factors determine how many
daily servings a person needs??
Age,
level
gender, size and activity
6
 What
parts of plants may be eaten?
– Roots, stems, leaves, flowers, seeds,
fruits
7
Bread, Cereal, Rice and Pasta
 6-11
servings
 Whole
grain = natural nutrients
never removed
 Enriched = lost nutrients replaced
 Fortified = additional nutrients added
8
Vegetable Grouping
3
– 5 servings
 Valuable
source of carbs and rich in
fiber
 Many important vitamins, minerals,
iron, calcium
9
Types of Vegetables
 Roots
= carrots, beets, turnips,
potatoes
– Grown underground
 Stems
= asparagus, broccoli, celery
– Edible stalks
 Leaves
= leafy vegetables, lettuce,
chicory, romaine, spinach, cabbage
– leaves
10
Veggies Cont….
 Flowers
= broccoli, cauliflower
– Flower of plants
 Seeds
= corn, beans, and peas
– Seed parts
 Fruits
= tomatoes, peppers
– Fruit of the plants
11
 Researchers
have several theories to
explain the link between fiber and
reduced risk of cancer. Fiber speeds
passage of food through the
intestinal tract, it may decrease the
time cancer-causing agents spend in
the body. It may somehow dilute
these agents as well, rendering them
less harmful. Fiber may dilute bile
acids, secreted by the gall bladder to
digest fat, some of which is thought
to increase colon cancer.
12
Fruit Group
2
– 4 servings
 Contain
many of the same nutrients
as vegetables
 Good
source fiber, carbohydrates,
vitamins and minerals
– Vitamin A & C, potassium
13
Milk, Yogurt, & Cheese
2
– 3 servings
 Source of carbohydrates, fat, protein
 Whole
milk
 Low-fat milk
 Skim milk
 Powdered milk
14
Meat, Poultry, Fish, Dry Beans,
Eggs, & Nuts
2
– 3 servings
 Protein and B vitamins
 Also Vitamins A & E
 May contain saturated fat, some fats
might be removed
15
Meats
 Include
beef, lamb, and pork
– Complete protein
 Poultry
includes:
– Chicken, turkey, duck
– Complete protein
16
 Fish
 Excellent
source of complete protein
– Minerals, iodine, iron, potassium,
phosphorous
17
 Eggs
 Complete
protein
 As most nutrients except vitamin C
18

Beans
Legumes = kidney
beans, lentils, split
peas, chick peas
 Incomplete
proteins
 Rich in carbs
 B vitamins/ iron

19
 Nuts
 High
in incomplete proteins, B
vitamins
20
Fats, Oils, & Sweets
 Smallest
section of pyramid
21
 Different
countries have developed
their own food group systems. For
instance, a German health newsletter
outlines seven food groups. Five of
them are similar to the food groups
in the Pyramid, except potatoes are
placed in the same group with grain
products. There is also a fat group
and a “miscellaneous” group.
22
Real Life Application
 To
limit fat and sugar in her family’s
diet, Josie replaced their favorite
dessert – pound cake, strawberries
in sweet syrup and whipped cream –
with angel food cake, fresh
strawberries, and strawberry yogurt.
23
 Was
this a good choice?
 How
did Josie maintain the dessert’s
appeal while improving its
healthfulness?
24
Nutrient Density
 Is
the relationship between the
number of calories a food has and
the amount and types of nutrients it
provides?
25
 Why
is eating a variety of foods
important?
– No one food provides all nutrients in
amounts needed
– Keeps meals from becoming boring
26
Dietary Guidelines for Americans
 Offer
a number of recommendations
for improved eating habits
 By the U.S government
27
A, B, C’s
 1.
Aim for a healthy weight
 2. Be physically active each day
 3. Let the Pyramid guide your food
choices
 4. Choose a variety of grains, daily
especially whole grain
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5. Choose a variety of fruits/vegetables
 6. Keep food safe to eat
 7. Choose a diet that is low in saturated
fat, cholesterol and moderate in total fat.
 8. Chose beverages/foods to moderate
your intake of sugars
 9. Choose and prepare foods with less
salt

29
Fun Facts
 Cola
drinks typically contain 30 – 46
mg of caffeine per can, compared to
100 mg in a cup of coffee. Diet
sodas frequently have more caffeine
than those containing sugar.
30
Sugars
 On
food labels sugar goes by many
different names;
 Sucrose, glucose, maltose, dextrose,
lactose, fructose, or corn syrup.
 Also honey and molasses
31
 The
USDA revised the Dietary
Guidelines for Americans in 2000.
The expanded version places greater
emphasis on food safety, fitness, and
choosing whole grains and less
sugary beverages.
32
Activities
 Students
compare nutrition panels,
ingredient lists, and prices of
product’s regular and low-fat version.
 How
great is the difference in the
amount of fat in each/
33
Cont…
 Percentage
wise the reduction may
sound significant, if the original item
has only a small amount of fat, the
“savings” may be negligible.
 Determine
how fat was reduced by
comparing ingredients, and prices.
34
Activity

Divide the class into 3 groups; assign each
group three Guidelines.
You need to promote the guidelines
among middle school students. Consider
changes in the school lunch program and
informational campaign.
 Discuss strategy and present to class.

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