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CHAPTER 3 Making Healthful Choices Images shutterstock.com Objectives • Name benefits of making healthful choices. • Explain how to use Dietary Reference Intakes (DRIs), the Dietary Guidelines for Americans, and the MyPlate food guidance system as diet planning resources to meet daily needs. • Identify your recommended daily intake from each food group in MyPlate. continued © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Objectives • List tips to use when shopping for fresh and processed foods. • Describe suggestions for preparing healthful foods. • Apply the Dietary Guidelines for Americans when eating out. © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Benefits of Healthful Choices • Making healthful food and daily activity choices can help people maintain – good health – healthful appearance – top job performance – positive personal relationships © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Risks of Unhealthful Choices • Unhealthful food choices can lead to deficiency diseases and weight gain • Choosing too much sedentary activity can cause loss of muscle strength and energy • Unhealthful lifestyle choices involving tobacco and alcohol can lead to a wide variety of health risks, including heart and lung diseases © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. In Your Opinion Opinion… How would you rate the importance of your health and appearance? © swissmacky/Shutterstock © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Resources for Making Healthful Choices • Resources exist to help people – identify nutrient needs – choose healthful diets – plan nutritious meals © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Dietary Reference Intakes • Dietary Reference Intakes (DRIs) can be used as guides to daily nutrient needs © JohnKwan/Shutterstock © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Dietary Guidelines for Americans • Three key consumer messages of the Dietary Guidelines for Americans are – Balance calories—make food and activity choices that will create calorie balance • Enjoy your food, but eat less • Avoid oversized portions continued © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Dietary Guidelines for Americans – Eat more of some foods—focus on choices that are nutrient dense • Make half your plate fruits and vegetables • Switch to fat-free or low-fat milk – Eat less of some foods • Limit high-sodium foods • Drink water instead of sugary drinks © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. MyPlate • MyPlate includes five major food groups: – Grains Group – Vegetable Group – Fruit Group – Dairy Group – Protein Foods Group • Oils, solid fats, and sugars are not food groups and should be used rarely © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Meeting Your Daily Needs • The ChooseMyPlate.gov website includes interactive tools to help people plan and evaluate a healthful diet © andersphoto/Shutterstock; USDA © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Choosing Wisely When Shopping for Food • Keep the Dietary Guidelines in mind when shopping for fresh and processed foods • Choose a variety of fresh vegetables and fruits, lean cuts of meat, light meat poultry, and fresh fish as healthful meal options • Read labels to be aware of fat, sodium, and sugar content of processed foods © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Think Further How often do you read and compare nutrition labels when shopping for food? © Monkey Business Images/Shutterstock © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Choosing Wisely When Preparing Food • When preparing the main course, – focus meals on plant-based foods – choose seafood often – use low-fat cooking methods • When preparing side dishes, – choose sensible portion sizes – reduce, replace, or omit ingredients that add fat, sugars, or sodium © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Think Further How do the portions you typically eat compare with standard portion sizes listed on nutrition labels? © vgstudio/Shutterstock © Lisa A/Shutterstock © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Choosing Wisely When Eating Out • Use menu terms as clues to the fat, sugar, and sodium content of foods • Request that items be prepared and served according to your healthful preferences • Order small portions or ask for a take-home bag to avoid overeating © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. In Your Opinion Opinion… What do you find most challenging about eating healthfully when eating out? © Diego Cervo/Shutterstock © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 1. What are three benefits of making healthful choices? (List three:) good health, healthful appearance, top job performance, positive personal relationships © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 2. What are the three key consumer messages of the Dietary Guidelines for Americans? balance calories, eat more of some foods, eat less of some foods © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 3. What are the five major food groups of MyPlate? grains group, vegetable group, fruit group, dairy group, protein foods group © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 4. What can help consumers limit fat, sodium, and sugar content when shopping for processed foods? reading labels © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 5. When preparing a main course, what types of foods should most often be emphasized? plant-based foods © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only. Review 6. How can consumers avoid overeating when eating out? order small portions or ask for a take-home bag © Goodheart-Willcox Co., Inc. Permission granted to reproduce for educational use only.