Guidelines for Good Nutrition

1. Guidelines for Good Nutrition Chapter 38

2. Foods of a Feather • Names ways people group foods • Health, breakfast, desserts, main meals

3. What is the quality of grouping based on? • desserts have more sugar or fat content • Groups help identify foods by their source and nutrition • Maybe even when they are consumed

4. Food Guide Pyramid • Places the food groups in a pyramid shape according to the amount of food you need each day from each group • **base large because of the amount needed • **top is the least amount which you need

5. Real Life Application • Stephen is trying to use the Food Guide Pyramid to make food choices. He was glad to see that his favorite snacks, doughnuts and cookies are both from the Bread, Cereal, Rice and Pasta Group. • Is he correctly categorizing them??

6. What factors determine how many daily servings a person needs?? • Age, gender, size and activity level

7. What parts of plants may be eaten? • Roots, stems, leaves, flowers, seeds, fruits

8. Bread, Cereal, Rice and Pasta • 6-11 servings • Whole grain = natural nutrients never removed • Enriched = lost nutrients replaced • Fortified = additional nutrients added

9. Vegetable Grouping • 3 – 5 servings • Valuable source of carbs and rich in fiber • Many important vitamins, minerals, iron, calcium

10. Types of Vegetables • Roots = carrots, beets, turnips, potatoes • Grown underground • Stems = asparagus, broccoli, celery • Edible stalks • Leaves = leafy vegetables, lettuce, chicory, romaine, spinach, cabbage • leaves

11. Veggies Cont…. • Flowers = broccoli, cauliflower • Flower of plants • Seeds = corn, beans, and peas • Seed parts • Fruits = tomatoes, peppers • Fruit of the plants

12. Researchers have several theories to explain the link between fiber and reduced risk of cancer. Fiber speeds passage of food through the intestinal tract, it may decrease the time cancer-causing agents spend in the body. It may somehow dilute these agents as well, rendering them less harmful. Fiber may dilute bile acids, secreted by the gall bladder to digest fat, some of which is thought to increase colon cancer.

13. Fruit Group • 2 – 4 servings • Contain many of the same nutrients as vegetables • Good source fiber, carbohydrates, vitamins and minerals • Vitamin A & C, potassium

14. Milk, Yogurt, & Cheese • 2 – 3 servings • Source of carbohydrates, fat, protein • Whole milk • Low-fat milk • Skim milk • Powdered milk

15. Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts • 2 – 3 servings • Protein and B vitamins • Also Vitamins A & E • May contain saturated fat, some fats might be removed

16. Meats • Include beef, lamb, and pork • Complete protein • Poultry includes: • Chicken, turkey, duck • Complete protein

17. Fish • Excellent source of complete protein • Minerals, iodine, iron, potassium, phosphorous

18. Eggs • Complete protein • As most nutrients except vitamin C

19. Beans • Legumes = kidney beans, lentils, split peas, chick peas • Incomplete proteins • Rich in carbs • B vitamins/ iron

20. Nuts • High in incomplete proteins, B vitamins

21. Fats, Oils, & Sweets • Smallest section of pyramid

22. Different countries have developed their own food group systems. For instance, a German health newsletter outlines seven food groups. Five of them are similar to the food groups in the Pyramid, except potatoes are placed in the same group with grain products. There is also a fat group and a “miscellaneous” group.

23. Real Life Application • To limit fat and sugar in her family’s diet, Josie replaced their favorite dessert – pound cake, strawberries in sweet syrup and whipped cream – with angel food cake, fresh strawberries, and strawberry yogurt.

24. Was this a good choice? • How did Josie maintain the dessert’s appeal while improving its healthfulness?

25. Nutrient Density • Is the relationship between the number of calories a food has and the amount and types of nutrients it provides?

26. Why is eating a variety of foods important? • No one food provides all nutrients in amounts needed • Keeps meals from becoming boring

27. Dietary Guidelines for Americans • Offer a number of recommendations for improved eating habits • By the U.S government

28. A, B, C’s • 1. Aim for a healthy weight • 2. Be physically active each day • 3. Let the Pyramid guide your food choices • 4. Choose a variety of grains, daily especially whole grain

29. 5. Choose a variety of fruits/vegetables • 6. Keep food safe to eat • 7. Choose a diet that is low in saturated fat, cholesterol and moderate in total fat. • 8. Chose beverages/foods to moderate your intake of sugars • 9. Choose and prepare foods with less salt

30. Fun Facts • Cola drinks typically contain 30 – 46 mg of caffeine per can, compared to 100 mg in a cup of coffee. Diet sodas frequently have more caffeine than those containing sugar.

31. Sugars • On food labels sugar goes by many different names; • Sucrose, glucose, maltose, dextrose, lactose, fructose, or corn syrup. • Also honey and molasses

32. The USDA revised the Dietary Guidelines for Americans in 2000. The expanded version places greater emphasis on food safety, fitness, and choosing whole grains and less sugary beverages.

33. Activities • Students compare nutrition panels, ingredient lists, and prices of product’s regular and low-fat version. • How great is the difference in the amount of fat in each/

34. Cont… • Percentage wise the reduction may sound significant, if the original item has only a small amount of fat, the “savings” may be negligible. • Determine how fat was reduced by comparing ingredients, and prices.

35. Activity • Divide the class into 3 groups; assign each group three Guidelines. • You need to promote the guidelines among middle school students. Consider changes in the school lunch program and informational campaign. • Discuss strategy and present to class.