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Chapter 3: Making Healthful
Choices
Mrs. Karen Swope
Family and Consumer Sciences
Columbian High School
Benefits of Making Healthful
Food Choices
Helps you maintain / improve health
Prevents deficiency diseases
Lowers risk for certain chronic diseases.
Can affect your appearance
Can affect energy level
Can affect your job performance
Resources for Making
Healthful Choices:
Media (TV, newspapers, magazines,
etc)
USDA, FDA
Tools: MyPyramid.gov, MyPlate.gov
Nutrition Fact Labels
Dietary Guidelines
U.S. Food and Drug
Administration
FDA safeguards the
food supply
Ingredients used in
food production
must be free of
contaminants,
disease causing
organisms
FDA cont.
FDA regulates what
is on the food labels
Labels help
consumers make
safe and healthy
food decisions
The label was
updated in 2014
FDA Regulations Required on
Food Labels
Common name of the product
Form of the food product: whole,
sliced, cubed
Net content, net weight, including liquid
Name and address of manufacturer
Ingredients listed in descending order
by weight
Nutrition Facts Food Label
Label always lists a
serving size
Label tells the
number of servings
contained in the
package
Nutrients listed are
for 1 serving
Nutrition Facts Food Labels
cont.
 Number of fat grams
are listed in 1 serving
 The kinds of fat are
listed
 As of 2007, Trans. fats
must be listed
 Total calories are given
as well as calories from
fats
Nutrition Facts Food Labels
cont.
Carbohydrates are
broken into grams
of dietary fiber and
grams of sugar
Grams of protein are
also listed
Milligrams of
cholesterol and
sodium are listed
Nutrition facts Food Labels
USDA: MyPlate
Used to encourage
and guide healthy
eating habits.
Sorts food by
nutritive value
Daily exercise of 3060 minutes per day
is part of the
program
USDA: MyPlate
Eating the recommended amounts of
food from each of the 5 groups will
provide the needed nutrients.
The 5 groups are: grains, vegetable,
fruits, dairy, and proteins.
Fats, oils and sweets do not represent a
food group, however they are found in
many foods, use them sparingly.
www.myplate.gov
Shopping Tips for Fresh Foods
1. Choose a variety of fresh vegetables and
fruits; they are higher in vitamins, minerals,
fiber, and lower in sodium and the fruits are
lower in sugar.
2. Select lean cuts of meat, less visible
marbling.
3. The closer a food is to its fresh state the
more nutritious it is.
Shopping Tips for Processed
Foods
1. Processed foods are foods that have
undergone some preparation
procedure.
2. Look for whole grains to be the first
ingredient listed.
3. Read nutrition labels, beware of too
much sugars, high fructose corn
sweeteners, and sodium.
Processed Foods cont.
4. Read nutrition labels on fruit juices, be
sure they are 100% real juice.
5. Choose low fat or fat free dairy products.
6. Buy processed meats like bacon, hot dogs,
lunchmeats, less often. They are high in fat
and sodium and other chemicals.(includes all
smoked meats)
7. Read nutrition labels on tub margarine.
Choose transfat free spreads.
USDA Dietary Guidelines
1. Make smart choices from every food
group.
2. Balance food intake with physical
activity. 60 min. of exercise per day.
3. Get the most nutrition out of your
calories. Consume nutrient -dense
foods. Some calories may come from
discretionary calories. (see p. 65-67)
Consumer tools
Universal Product Code (UPC):
a series of black and white lines, bars
and numbers. Product is scanned by a
laser beam, code is read by a computer
and transmits price to a register.
Speeds checkout, produces an itemized
receipt, inventories merchandise.
Tools cont.
Unit Pricing: shows the cost per unit, weight
or measure (oz. or lb)
Divide the cost of the product by the weight
Used to determine the cheaper item per
ounce or pound, allows comparison shopping
 $ / oz. or lb. = unit price
 $1.00 / 10 oz. = .10 per ounce