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Chapter 5
Lesson 3 &4
Guidelines for Healthful
Eating
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No single food provides all the
nutrients your body needs.
That’s why it is important to eat
a balanced variety of nutrientrich foods each day
Dietary Guidelines for
Americans
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The U.S. Department of Agriculture and the
Department of Health and Human Services
have published a booklet titled Nutrition
and Your Health: Dietary Guidelines for
Americans.
Dietary Guidelines for Americans is a set of
recommendations for healthful eating and
active living
The recommendations in the Dietary
Guidelines are grouped into three broad
areas known as the ABCs of good health.
A: Aim for Fitness
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The “A” in the ABCs of good
health deals with fitness goals.
Aim for a healthy weight
 Be physically active each day
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B: Build a Healthy Base
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The “B” in the ABCs relates to building a
healthful eating plan
The “base” of this food plan is the Food
Guide Pyramid, a guide for making
healthful daily food choices.
Here is how you build a “Healthy Base”:
Make your food choices carefully
Choose a variety of grain products, epically
whole grains
Choose a variety of fruits and vegetables
daily
Keep food safe to eat
The Food Guide Pyramid
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The Food Guide Pyramid is a
useful tool for making healthful
food choices each day.
By eating the recommended
number of daily servings from
each food group, you’ll achieve
a balanced eating plan.
My Pyramid- The “NEW” Food
Guide Pyramid
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www.mypyramid.gov
C: Choose Sensibly
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The “C” in the ABCs of good
health involves making sensible
food choices, including:
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Choosing a diet that is low in
saturated fat and cholesterol and
moderate in total fat
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What percent of total fat should your diet consist
of?
20-30%
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Choosing beverages and foods to
moderate your intake of sugars
 Choosing and preparing foods
with less salt
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Moderation in Fats
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While some dietary fats are
necessary for good health ,
most Americans eat to many
fats
Moderation in Sugar
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You can moderate intake by:
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Learning to identify added sugars by
their names on food packages
Balancing foods that have added sugars
with foods that have less added sugars
Limiting your intake of foods that have
added sugars but few other nutrients
Choosing fresh fruits or canned fruits
packed in water or juice
Moderation in Salt
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Sodium is an essential mineral
Most Americans consume to much
salt, much of it from processed foods
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Read the nutrition facts
Season the foods with herbs and spices
When eating a restaurants, ask for
foods that are prepared without salt or
salty flavorings
Choose fruits and vegetables often
Healthful Eating Patterns
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The importance of Breakfast
Breakfast is the most important
meal of the day
Your body uses energy while
you sleep, by the time you wake
up you need to replenish your
energy supply.
Eating breakfast can help you
maintain a healthy weight
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Nutritious Snacks
Most snacks people eat are high
in calories and have no
nutritional value.
Example of good snacks:
Popcorn
 Apple
 Juice bar
 Pretzels
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Eating out, eating Right
When eating out, do not forget
to think about portion control.
The portion sizes of most
restaurant meals are mush
larger than the serving sizes in
the Food Guide Pyramid.
Lesson 4
Food & Healthy Living
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Nutritional Labeling
Examine almost any food
package, and you will find a
Nutritional Facts Panel.
Law requires that these
informational panels be placed
on packages of food that are
intended for sale.
Ingredients List
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Most food labels also list the
food’s ingredients:
- by weight
- in descending order (with
ingredients in greatest amounts
listed first)
Food Additives
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Food Additives- substances
intentionally added to food to
produce a desired effect.
Additives may be used to
enhance a food’s flavor or color
or lengthen it’s storage life.
Sugar and Fat Substitutes
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Many diet drinks are sweetened
with aspartame- which is
essentially calorie-free
Fructose is a natural sugar and
can be used to sweeten foods.
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An example of a fat substitute is
olestra-passes through the
body undigested
- Because olestra is not
absorbed, some people find that
its consumption can produce
gastrointestinal problems.
Product Labeling
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Light or Lite: calories have been reduced
by at least 1/3
Less: food contains 25% less of a nutrient
of calories than a comparable food.
Free: food contains no amount of fat,
calories, sodium, cholesterol, or sugars.
More: the food contains 10% more of a
vitamin, mineral, protein, or fiber.
High, Rich In, or Excellent Source of: the
food contains 20% more
Lean: meat, poultry, fish, or shellfish
product that has 10 grams of total fat.
Opening Date
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Many food products have open dates on
their labels. Foods like milk and canned
goods. These dates reflect their freshness.
Expiration Date: the last date you should
use the product
Freshness Date: the last date a food
considered to be fresh
Pack Date: the date on which the food was
packaged
Sell-By Date: the last date the product
should be sold on the shelf.
Food Allergies
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condition in which the body’s
immune system reacts to
substances in some foods
Allergens- are proteins that the
body responds to as if they were
pathogens, or foreign invaders
Food Intolerance’s
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- a negative reaction to a food
or part of food caused by a
metabolic problem, such as
the inability to digest certain
parts of foods
Food borne Illness
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- food poisoning
may result from eating food
contaminated with pathogens,
poisons, and poisonous
chemicals
Causes and Symptoms of
Food Borne Illness
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Pathogens spread by infected
people
Animal raised or caught for
food that may harbor a disease.
Pasteurization- the process of
treating a substance with heat to
destroy of slow the growth of
pathogens