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Personal Eating Habits Objective 7.02 Influences on food choices • Physical • Emotional • Social/Cultural Nutrients • Functions – The body uses nutrients in order to function properly – Each nutrient performs special functions of the body • Sources – You get different nutrients from different foods – Need to eat a variety of foods in order to receive all nutrients needed Food Guide Pyramid Grains Vegetables Fruit Milk Oils Meat/Beans Food Guide Pyramid Nutrients found in each group Grains: carbohydrates, protein, B vitamins, minerals, fiber Vegetables: vitamins & minerals, carbohydrates, fiber Fruits: vitamins & minerals, carbohydrates, fiber Milk: minerals (calcium), vitamins, protein, fat Meat & Beans: protein, minerals, vitamins, fat Fats, Oils, & Sugars: fat, carbohydrates Food Guide Pyramid How much should I eat a day? •Grains – about 6 ounces •Vegetables – 3-4 cups a day •Fruits – 2.5 cups a day •Oils – use sparingly •Milk – 3 cups a day •Meat/Beans – 5-7 ounces a day Dietary Guidelines for Americans 1. Adequate Nutrients within Calorie Needs 2. Weight Management 3. Physical Activity 4. Food Groups to Encourage Dietary Guidelines for Americans 5. Fats 6. Carbohydrates 7. Sodium and Potassium 8. Alcoholic Beverages 9. Food Safety Healthy Food Choices What are some healthy food choices for… 1. Snacking? 2. Meals? 3. Dining Out? What is a vegetarian? A vegetarian is someone who eats most or all food from plant sources Vegetarian Diets 1. Vegans: Consume no foods of animal origin 2. Lacto Vegetarians: exclude meat, poultry, fish and eggs. Do eat diary. 3. Ovo Vegetarians: Omit meat, poultry, fish and dairy. Do include eggs in their diet. 4. Lacto-Ovo Vegetarians: omit meat, poultry and fish, but do eat eggs and dairy How do Vegetarians get all of the nutrients they need? • Combine foods with incomplete proteins to get the complete proteins – Example: beans and rice • Eat fortified foods or take supplements to meet nutrient needs – Take iron, zinc and vitamin B(12) supplements