Download Objective 7.02 Assess personal eating habits

Objective 7.02 Assess personal
eating habits
Teen Living Notes
Eating Habits
• A. Influences on food choices:
1. Physical – People need nourishment to live. Cannot
survive without food and water.
2. Emotional – Food satisfies the need for comfort,
security, happiness, sadness, or well-being.
3. Social/Cultural – Region you live in, your cultural,
ethnic, and religious background; your family and
friends. Food events like a family reunion or a barbeque
is a good example of families maintaining meal
traditions.
Eating Habits
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B. Nutrients
1. Carbohydrates – provide body
with ready energy.
Two main categories: Sugars
(simple carbohydrates) ex: fruits,
gain products, milk. Starches
(complex carbohydrates) ex: rice,
potatoes, bread, pasta.
FIBER- helps the body regulate
the digestion system. Good
sources are whole grain cereals,
fresh fruits, & vegetables. The
Dietary Guidelines for Americans
recommend eating foods high in
fiber.
Eating Habits
• 2. Proteins – building and
repairing body tissues.
• Two categories: Complete
(contain 9 amino acids) ex:
animal meats, poultry (bird
meat), fish, eggs, and milk.
Incomplete (less than 9 and one
must eat 2 incomplete proteins
to make up the amino acids
needed)ex: dry beans, peas,
nuts, seeds, grains (pasta) and
vegetables.
Eating Habits
• 3. Fats – concentrated sources of energy.
• Two types: saturated (found in animal foods
such as meat, milk, & butter) lead to high levels of
cholesterol. Unsaturated (oils from vegetables,
nuts, seeds) are liquid at room temperature.
• Ex: butter, margarine, cream, fried foods, salad
dressings, chocolate and ice cream
• Healthiest oil (fat) choice to use in cooking would
be to use Olive oil
Eating habits
• 4. Water – transport
nutrients throughout the
body, helps move food
through the digestive
system & regulate body
temp. Ex: milk, soups,
fruits, and vegetables.
• 70% body weight
• Recommend 6 to 8 glasses
(servings)
Eating Habits
• 5. Vitamins – help the body stay healthy, function
properly and process other nutrients.
• Two categories: Water-Soluble – easily absorbed
and can move through the body dissolved in water.
Needed on a daily bases. Ex: vitamin C and the B
vitamins. Fat-Soluble – travel through the
bloodstream in droplets of fat. Can stay in your
cells for a longer period of time. Ex: vitamin A, D,
E, and K
Eating Habits
• 6. Minerals – keep body processes operating
smoothly. Ex: Calcium – strong bones & teeth.
FOUND in YOGURT very high!! Phosphorus –
works with calcium and helps body obtain energy.
• Potassium – regulates muscle contractions.
Sodium – regulate blood pressure. Iron – build
red blood cells, transport oxygen through the body
Eating Habits
• C. Food Guide Pyramid: 2000 calorie diet per day.
• 1. Food Groups and amounts needed:
– Grain group – 6 oz. (teenager should eat the MOST
from this group)
– Vegetable group – 2 ½ c.
– Meat and Bean group – 5 ½ oz.
– Fruit group – 2 c
– Milk group – 3 c.
– Oil – very little needed (5 or 6 t. per day)
– www.mypyramid.com
Eating Habits
• 2. Moderation, variety, and portion control within servings:
– Grains – 1 slice of bread, 1oz. Cereal, ½ c. rice or pasta, or 5-6
small crackers
– Vegetables – 1 c. leafy greens, ½ c. other vegetables, or 6oz. Juice
– Fruit – 1 medium apple, banana, orange; ½ c. loose fruits, or 6oz.
Juice
– Milk – 1 c. yogurt, 1 ½ oz. Natural cheese, or 2oz. Process cheese
– Meat – 2-3oz. Cooked lean meat, 1 hamburger patty, 1 piece of
fish, 1 egg, 2 T. peanut butter, or ½ c. dry beans
Eating Habits
• D. Dietary Guidelines for Americans
– 1. Eat a variety of foods
– 2. Balance the food you eat with physical. activity;
maintain or improve your weight.
– 3. Choose a diet with plenty of grain products,
vegetables and fruits.
– 4. Choose a diet Low in fat, saturated fat and
cholesterol.
– 5. Choose and prepare foods with less salt
– 6. Choose beverages and foods to moderate your intake
of sugars
Eating Habits
• E. Healthy Food Choices:
– 1. Snacking – choose from all food groups
(remember Oils is NOT a group and STAY
away from foods HIGH in these)
– 2. Meals – eat a proper diet; do not skip meals
– 3. Dining out – make healthy choices
Eating Habits
• F. Vegetarian Diets – one who eats NO (eliminate)
meats. {religious, ethical -believes it is wrong to
kill animals; or health-related reasons}
• Essential nutrients needed: Protein (main concern
for good nutrition), iron, calcium, vitamin D and
B12. Must find other food sources that have these
nutrients in them to maintain a healthy body.
• Ex: black-eyed peas and rice
Eating Habits
• Families eating patterns in today's society are base
on lifestyle choices. Meal dining for many family
members consist eating on the run, in front of the
TV, or in their car.
• Grains like breads and cereals will provide extra
energy. Athletics need this type of meal before
competition events.
• Selecting foods items at a FAST FOOD
RESTAURANT one needs to select low-fat menu
items.
Eating Habits
• 3 DAYS of 30 minutes aerobic exercise is
recommended by the Dietary Guidelines for
Teens.
• To reduce cholesterol in your diet beans are a good
food choice to select. Stay away from foods like
cheese, eggs and steak.
• Best source of vitamin c is orange juice.
• Vitamins are very important, but too many
vitamins can be DANGEROUS
Eating Habit
• A good snack high in iron (a mineral) would be to eat
raisins.
• Complete proteins have all 9 amino acids; foods like meat,
fish, and poultry are good sources.
• Incomplete proteins (having less than 9 amino acids) in the
meat group are sources like peanut butter, legumes (dry
beans) and eggs.
• 2-3 oz. Serving size of meat is about the size of a deck of
cards.
• One can get the best source of VITAMINS from the fruit
and vegetable groups.
Eating habits
• Added Fats, Oils, and Sweets in a diet should be
used sparingly; this means very little as possible.
• More than half of your daily calories should come
from complete carbohydrates. Energy stays with
you all day long. Keeps you full and satisfied. Ex:
macaroni
• The food guide pyramid provides information
about the servings recommended for each group.
Eating habits
• Chocolate pudding would be classified in the milk,
yogurt, and cheese group.
• People in the US receive most of their sugar intake
from drinking Soft drinks (Soda’s)
• Before starting a strict vegetarian diet one should
get professional nutritional counseling.
• To help reduce cholesterol level reduce the
saturated fats you eat.
Eating Habits
• Dietary fiber helps to aid digestion (make
you go to bathroom)
• Season foods with herbs and spices instead
of salt to help reduce the amount of sodium
in one’s diet.
• In Healthy snacking remember to count
snacks as part of the total daily servings in
your recommended amounts allowed.