Download Developing Healthful Eating Habits

Unit 5, Lesson 28
National Health Standards 1.1, 1.5, 7.1, 7.2
Why People Eat
 Physiological need for food – HUNGER
 Some people eat to satisfy hunger; some people eat to
cope with stress in their lives
 Eat when you are hungry
 Eat to obtain nutrients needed for body to function
properly
 Develop healthful eating habits
 Understand why you eat
 Plan meals and snacks
 Much of our total energy is emotional
Healthful Breakfast and Lunch
 Metabolism – rate at which food is converted into
energy in body cells
 Energy gained at breakfast keeps one active
throughout the morning
 Lunch keeps one alert and able to focus on schoolwork
throughout the afternoon
Breakfast Dos and Don’ts
Do
Don’t
Do have fruits and vegetables or
drink fruit and vegetable juices
Limit fatty, greasy, salt-cured, or
fried foods
Eat foods high in proteins
Do eat foods that are sources of
grains and fiber
Healthful Dinner and Snacks
 Eat a healthful dinner
 Evaluate foods eaten throughout the day and plan foods
to provide the missing nutrients for the day
 Dinner Do’s and Don’ts
 Do eat a variety of foods
 Don’t eat too close to bedtime
 Don’t eat spicy foods or drink caffeine, if you have
trouble sleeping
 Healthful Snacks
 Eat snacks to stop hunger and get needed servings from
MyPyramid
 Do not snack when you are bored, lonely, anxious, or
depressed
 Do not snack just to take a break from hard work
 Do follow the Dietary Guidelines when choosing snacks
Nutrition and Sports
 Vitamin Supplements
 Taking a substance to increase dietary intake
 Megadosing



taking excessive amounts of vitamins
No evidence that this improves sports performance
Taking specific vitamins in excess can be harmful
 Salt tablets
 Most teens get 10 times needed amount without taking
these tablets
 Drink plenty of water instead of taking these tablets
 Sports drinks
 Ads claim sports drinks replenish electrolytes lost
during physical activity
 Electrolyte – nutrient that becomes electrically charged
when in a solution, such as a bodily fluid
 Sodium and potassium – electrolytes

Need to be balanced for normal heartbeat
 Energy Bars
 Many contain lots of calories and sugar
 Some contain fruits, grains, and nuts
 Some contain more protein than carbohydrates
 Carbohydrate loading
 Few days of very low carbohydrate intake followed by a
few days of very high carbohydrate intake
 Supposed to load muscles with glycogen
 Mixed opinions
 Protein loading
 Extra protein eaten to increase muscle size
 Does NOT increase muscle size – EXERCISE increases
muscle size
 Some athletes need to “make” weight or maintain
certain weight
 Only safe way to maintain weight is REGULAR
EXERCISE AND BALANCED DIET
Eating Out
 Check for number of servings
 Check the menu for healthy choices
 Check cooking methods of food choices
Breakfast Choices
 Avoid high-calorie and high-fat foods
 Meat choices
 choose Canadian bacon over sausage and bacon
 Choose egg white or egg substitute rather than whole
eggs
 Other good breakfast choices
 Fresh fruit with cottage cheese or yogurt
 Oatmeal
 Bagel with low-fat jam or fruit-spread
Lunch Choices
 Meats with little fat
 Tuna and chicken salad – great choices
 Choose whole-wheat or multi-grain breads
 Soups
 Limit amount of fried foods
Dinner Choices
 Choose chicken, grilled pork, fish, or smaller portion
of steak
 Large salad with little or no dressing
 Steamed vegetables
 For dessert – fresh fruit, low-fat frozen yogurt, or
sorbet OR split a dessert
ETHNIC FOODS
Healthful Choices
Moderate Use Foods
FYI
Asian/Pacific
Steamed white or brown
rice, broiled fish and
chicken, tofu, miso
(bean paste), soup,
broth-based soups
Foods cooked with oil,
such as egg rolls or
tempura, soy sauce,
creamy sauces
Soy Sauce and pickled
foods are high in
sodium
European
Pasta with vegetables,
marinara sauce, broiled
fish and chicken,
antipasto, vegetables,
fruits
Pasta with cream sauce,
gravy, pastry, sausage,
food cooked in oil or fat,
ice cream
Ratatouille, a
Mediterranean
vegetable dish, is a
delicious way to provide
servings of vegetables
African/Middle Eastern
Steamed white or brown
rice, broiled fish and
chicken, chickpeas,
greens, vegetables
curries
Fried meat, cured meat
products, curries
Curries made with
coconut milk are higher
in fat than tomatobased curries.
North and South
America
Beans and whole-grains,
rice, grilled chicken or
fish, corn tortillas, salsa,
steamed vegetables
Fried foods, creambased soup, hard
cheese, mayonnaisebased salad dressing
Fajitas without cheese
are usually lower in fat
and calories than
enchiladas
Meeks, Linda. Heit, Philip. Page, Randy. Health and Wellness. 2008. p. 319.
Food-Borne Illnesses
 Illness caused by consuming foods or beverages
contaminated with pathogens
 3 serious illnesses
 Salmonellosis – caused by the bacterium salmonella,
which contaminates water, kitchen surfaces, eggs, and
raw chicken, seafood, and other meats
 Botulism


Caused by bacterium Clostridium botulinum produced by a
toxin that contaminates improperly canned foods, attacking
nervous system
Special strain of bacterium Escherichia coli (E coli) – can
contaminate undercooked meat, especially hamburger,
causing a severe form of food poisoning
 Gastroenteritis
 Caused by a virus or bacteria
 Causes inflammation of the stomach and small and
large intestines
Food Safety at the Store
 Check expiration dates
 Choose canned foods and packages free from dents,
cracks, tears, holes, bulges, and rust
 Open egg carton and check for cracked eggs
Food Safety in the Refrigerator
 Keep refrigerator between 35o and 45o F.
 Keep freezer at or below 0o F.
Food Safety in the Kitchen
 ALWAYS wash your hands for 20 seconds with hot,
soapy water
 Wash hands, cooking utensils, and surfaces after
contact with raw eggs, raw chicken, and all other raw
meats
 Keep raw meat, chicken, and fish juices away from
other foods
 Do not use same towel on other surfaces or items after




cleaning surfaces on which there was raw food
Cover cuts and sores with bandages or plastic gloves
Thaw foods correctly – refrigerator or microwave
Wash fruits and vegetables with running water
Cook eggs until they are firm, not runny
 Do not taste foods that are not thoroughly cooked
Food Safety on the Table
 Place cooked foods in a clean serving dish; don’t use
same unwashed prep plate to serve cooked food
 Rinse cooking utensils
 Don’t let foods sit at room temperature for more than 2
hours
 Keep hot foods hot; cold food cold
Inspect foods in the refrigerator
 Milk – 4 or 5 days past sell-by-date
 Orange Juice – up to a week after opening
 Refrigerated raw chicken – 1 – 2 days
 Cooked chicken – 3 – 4 days
 Hard cheese – 3 – 4 weeks after opening
 Cold cuts and hot dogs – 3 – 5 days
 Eggs – 3 weeks
 Ground beef – 1 – 2 days
Sharing Food Safely
 DON’T BE A:
 Double dipper – dip food, eat a bite, and dip again
 Pop swapper – drink from other people’s drinks
 Careless Cook – taste foods a preparing them and use
same spoon for each taste without cleaning the utensil
 Container contaminator – eat or drink directly from
the container
 Bite burglar – takes bite of another’s foods using
burglar’s contaminated utensil or using other person’s
utensil