Download - River Mill Academy

Making Healthy Choices
Food Guides
Benefits of Healthy Choices
 Making the correct choices can affect your
health, your appearance, your job
performance, and your personal life.
 EXAMPLES:
 An adequate supply of nutrients in the diet will help prevent deficiency disease.
 Some nutrients will help prevent chronic diseases.
 Having the correct nutrients can give your skin a soft and smooth texture and
appearance.
 People who are in good health will have fewer missed days of work.
 Good physical health can give you the strength and energy to fulfill all the tasks in
your daily schedule.
 Choosing to be active in addition to eating healthy can make you feel good about
yourself, improve your appearance, have a more positive attitude, help maintain an
ideal body weight, and reduce the risk of certain illnesses and disease. Exercise and
being physically active also greatly reduces depression.
Risks of Unhealthy Choices
 EXAMPLES:
 Too many unhealthy food choices can result in a lack of nutrients which can lead
to deficiency disease.
 Unhealthy weight gain
 Lack of exercise can lead to muscle loss.
 Tobacco- Lifestyle choices of using tobacco products carries many health
risks. Using it any form is hazardous to your health. Smoking can cause lung
cancer and other respiratory disease: Smokeless tobacco can cause disease of
the gums, teeth, mouth, throat: Secondhand smoke can also cause many lung
diseases and respiratory problems.
 Alcohol use can cause liver disease, high blood pressure, and some cancers.
It also leads to many car accidents, suicides, and acts of violence.
 Secondary Health Risks: this is where unhealthy choices could have
caused cancers which the medication or treatment makes you even more
sick. Ex. Chemotherapy can cause nausea and lack of appetite- this in turn
can make a person sicker- making it a never ending cycle.
Resources for Making Healthful Choices
 Dietary Reference Intakes: (DRI’s)
 These are estimated nutrient intake levels used for planning and
evaluating the diets of healthy people. They are the standards which
the nutritional quality of a diet can be measured. DRI’s are designed
to help prevent diseases caused by a lack of nutrients, and diseases
linked to poor diet such as heart disease.
 Dietary Guidelines for Americans:
 These are the guidelines and advice set forth by the federal
government. They are intended to promote health and reduce the
risk of chronic diseases, and obesity in the US. This is revised every 5
years based on new scientific findings about health and nutrition. The
guidelines are to be used for people ages 2 and older.
3 Key Areas
 Balance Calories: balancing calories over time will help people lose
weight. Following the Dietary Guidelines will help people have a healthy
body weight and avoid weight gain.
 Calories: are the units used to measure the energy value of foods.
 Calorie Balance: this is when calories consumed equals calories burned.
DAILY CALORIE NEEDS- TEENAGERS
Gender/Age
Sedentary
Moderately Active
Active
Females 14-18 yrs.
1800
2000
2400
Males 14-18 yrs
2000-2400
2400-2800
2800-3200
 Avoid OVERSIZED Portions; large portions are common in many
restaurants. Try choosing foods from the appetizer or lunch menu.
When eating at home make sure that you are checking the serving size of
all of your food choices.
3 Key Areas
 Eat More Of Some Foods: It is important to make choices that are
good sources of required nutrients.
 Nutrient Dense: these are foods and beverages that provide vitamins,
minerals, and other healthful substances with relatively few calories.
The most nutrient dense foods are low in solid fats.They contain little or no
added sugars, solid fats, or sodium.
 Make Half Your Plate Fruits & Vegetables: eating more of these foods
will help you gain all of your nutrients needed. Most fruits and
vegetables ( in their natural state) are naturally low in fat and calories
while they are high in fiber. Filling up on these foods can help you eat
less of the not so healthy choices.
 Switch to Fat Free or Low Fat Milk- many Americans need to increase
their intake of dairy products because of the nutritional value.
However, you should always opt for the fat free or low fat versions to
avoid too many extra calories.
3 Key Areas
 Eat Less Of Some Foods: these include foods that are high in solid
fats. This can cause higher cholesterol, weight gain, and heart
disease.
 Compare Sodium in Foods such as Bread, Soup, and Frozen Meals:
Most people in the US consume too much sodium. Consumers must
look for this hidden in our foods that we are told are healthy. Sodium
is a vital nutrient, but too much can be deadly.
 Drink Water Instead of Sugary Drinks: Consumers also need to reduce
the amount of sugar in their diet. Foods contain 2 types of sugar:
Added & Natural. Soda is the largest source of added sugar in
American diets.
 Natural Sugars: found in many nutritious foods such as fruit and milk.
 Added Sugars: are ingredients added to food during processing.
My Plate- www.choosemyplate.gov
 The myplate icon is used to visually shows people what foods to eat and
what portion sizes to eat.
 Grains Group: foods such as breads, cereal, pasta. This group is divided into




2 subgroups: refined grains & whole grains.
Vegetable Group: includes any vegetables or 100% vegetable juice. This
group is divided into 5 subgroups: dark green vegetables, red & orange
vegetables, beans and peas, starchy vegetables, and other vegetables.
Fruit Group: this includes all forms of fruit- fresh, canned, dried.
Dairy Group: foods such as milk, yogurt, cheese.
Protein Group: includes, meat, poultry, seafood, beans, and eggs.
 Oils: includes cooking oils, soft margarine, and salad dressing
 Solid Fats & Sugars: Oils are not the only foods that do not fit into the 5
areas on myplate. These foods include jams, jellies, syrup, candy,
desserts.
Choosing Wisely When Shopping For Food
 Fresh or Processed?
 You should consider the time and energy available to prepare your
food as well as the nutrition and your family budget.
 Processed Foods: are foods that have undergone some preparation
procedure, such as canning, freezing, drying, cooking, or
fortification. In most cases, processing can add to the cost of the
food while decreasing the nutritional value. There are a few
exceptions to the rule- freezing and some canning does not change
the nutrients in the food as long as nothing is added to it. Whole
milk when processed removes the fat so it actually becomes
healthier.
Shopping Tips for Fresh Food
 Choose a variety of fresh vegetables
 Choose a variety of fresh fruits
 Stock up on extra fruit to eat as snacks
 Look for lean cuts of meat
 Choose meat with little marbling and visible fat
 Choose light meat pieces of chicken and turkey
 Choose fresh fish and shellfish to replace meat
Shopping Tips for Processed Foods
 Always refer to the nutrition label
 Check for serving size
 Check for added sugar & sodium
 Remember-a food that is listed as having more than 400 calories per





serving is considered a high calorie food
Choose whole grain rice, bread, and pasta
Choose canned vegetables that have no-salt-added.
Choose canned fruit that is canned in fruit juice and not sugary syrup
Buy processed meats sparingly
Choose reduced fat versions of dairy products
Choosing Wisely When Preparing Food
 Start with the Main Course: this generally includes a protein. Prepare lean










meats (trimming off excess fat) or consider using a dried bean as your protein
source. You can also choose seafood. Use low-fat cooking methods such as
roasting, broiling, grilling, braising, stewing, stir-frying, and microwaving instead
of frying.
Rounding Out the Meal: choose sensible portions. Become familiar with what a
serving size looks like. Don’t forget to factor in toppings for your foods.
Healthful Preparation Tips:
Cook & Bake with liquid oils
Avoid adding oil or salt to cooking water with pasta
Use only half the suggested amount of margarine or butter when preparing
boxed foods.
Use salad dressing, mayonnaise, sour cream, and cream cheese sparingly
Flavor veggies with lemon and herbs instead of salt and butter
Reduce the amount of sugar in baked goods- add vanilla or cinnamon
Dust cake with powdered sugar instead of frosting them.
Use fat free or low fat milk instead of whole milk or heavy creams
Choosing Wisely When Eating Out
 Cooking & Eating more meals at home can help control calorie







intake. Studies show that eating out puts people at a higher risk of
weight gain. Things to look out for:
Added butter, sauces, cream, and gravy
Items that are breaded or fried
Soups, smoked foods, and barbecued foods are high in sodium
Ask for Dressings on the side
Consider having water with your meal.
Split an entrée with a friend
WATCH PORTION SIZES!