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Chapter 4 – Lesson 3:
Choosing Food Wisely
By: Alyssa Aplidgiotis & Julia Piccioni
AMERICANS: Aim, Build, Choose
• Show guidelines for healthy-eating and active-living needs
of all Americans as a whole, including teens
• They identify 10 guidelines that are categorized into three
groups, under the headings:
1. Aim for Fitness
2. Build a Healthy Base
3. Choose Sensibly
Dietary Guidelines for Americans
Aim for Fitness:
• Aim for a healthy weight
• Be physically active each day
Build a Healthy Base:
• Let the Food Guide Pyramid guide your food choices
• Choose a variety of grains daily, especially whole grains
• Keep food safe to eat
Choose Sensibly:
• Choose a diet that is low in saturated fat and cholesterol and moderate in
total fat
• Choose beverages and foods to moderate your intake of sugars
• Choose and prepare foods with less salt
• Avoid alcoholic beverages
• Falls under “Build a Healthy Lifestyle”
• Visual guide used to help make healthful food choices
• Shows a range of servings for the different food groups you
need to eat each day to achieve and maintain good health
• Recommendations are based on the “Dietary Reference
Intakes” (DRI)
• Determined by nutrition and health experts
• DRIs are daily nutrient recommendations for healthy
people both genders and different age groups
What is a Serving?
• Size of the serving and number of servings varies from food to
food and from group to group
• Base of the Pyramid- the Bread, Cereal, Rice and Pasta
(GRAINS) Group – is the largest
• Means most of your daily servings should come from this group
• No specific serving range is given for the foods at the tip of the
Pyramid- Fats, Oils, and Sweets
• These foods should be consumed sparingly
• For good nutrition, try to stay within the serving ranges for
each of the food groups
• Eat at least the minimum amount of servings to get the right
amount of nutrients
The Food Pyramid:
Serving Sizes for Each Group:
Controlling Portion Size
• Many restaurants often serve extra-large portions of
• To control portion size, you might choose an appetizer
as your main course
• Also learn to pay attention to your body
• When you feel full, stop eating and take the leftovers for
a later meal
All food product labels have a “Nutrition Facts panel” that provides
The % Daily Value (%DV) column shows the nutrients in one
serving of the food to a 2,000-calorie daily eating plan
Serving size
Milligrams and %DV of sodium
Calories per serving
Grams and %DV of total carbohydrate
Calories from fat per serving
Grams and %DV of fibre and sugars
Grams and %DV of total fat
Grams of protein
Grams and %DV of saturated fat
Percent Daily Values for vitamins and minerals found in the food
Milligrams and %DV of cholesterol
a thumbnail analysis of a food’s calories and nutrient content for
one serving
Nutrition Facts Panel
Serving Size and Servings Per Container:
• Nutrient and calorie content is calculated according to serving size
• Serving size on label may differ from sizes in the Food Guide pyramid
• Number of servings in the package is also listed
Calories and Calories From Fat
• Number of calories in one serving and how many of these calories come from the
fat is given
Nutrients (Top Section)
• Amounts of total fat, saturated fat, cholesterol, and sodium per serving listed in
either grams or milligrams
• Amounts of total carbohydrates, dietary fibre, sugars, and protein per serving are
Nutrients (Bottom Section)
• Major vitamins and minerals are listed with their Percent Daily Value
Percent Daily Value
• Tells you how much the nutrients in one serving contribute to your total daily
eating plan
• General guideline is that 20% or more of a nutrient is a lot and 5% or less isn’t very
• Choose foods high in fibre, vitamins and minerals and low in fat, cholesterol, and
The Foot Note (Lower Part of Nutrition Facts Panel)
• The same from product to product and contains recommendations about the
amounts of certain nutrients that should be eaten each day
• Any food that supplies calories and nutrients can be part of a healthful
eating plan
• Good nutrition comes from an eating plan that has variety, moderation,
and balance
• Healthful eating does not mean eliminating certain foods, or eating one
particular kind of food all the time
• By being aware of your serving sizes and nutrition needs, and with a
little planning, you can eat the foods you like and have a healthy eating
The Importance of Breakfast
• Most important meal of the day because your body uses energy even
as you sleep, and you need to replenish your body’s energy supply once
you wake up
• Healthy breakfast can improve your physical and mental performance
throughout the day
• Important for maintaining a healthy weight, as people who do not eat
breakfast may overeat throughout the day
• Healthful snacks can provide the extra energy you need during the growth
years and provide nutrients that you might not be able to eat at other
• When choosing snacks, select whole-grain products, fruits and vegetables
There is a risk of “food borne illness,” which is illness that results from consuming
contamination with disease-causing organisms, the poisons they produce or
chemical contamination
Remember: When in doubt, throw it out.
• Wash hands, cutting boards, and countertops with hot, soapy water before and
after food preparation and after handling raw meat, poultry, or fish
• Prevents “cross-contamination”: the spreading of bacteria or other pathogens
from one food to another
• Wash fruits and vegetables before you eat them
• Separate raw, cooked and ready-to-eat foods while shopping, preparing or
• Use a separate cutting board for raw meats
• Cook foods at a safe temperature
• Refrigerate perishable foods promptly
• Food should be at room temperature