Chapter 3Chapter 3Making Healthful Food Making Healthful Food
ChoicesChoices
Part 1Part 1
The Importance of The Importance of FoodFood
ObjectiveObjective
• Name benefits of making healthful food choices.
USDA
Choosing a diet that provides your body with needed amounts of nutrients can help you maintain
• good health• healthful appearance
How would you rate the importance of your health and appearance?
Benefits of Healthful Benefits of Healthful ChoicesChoices
Healthful food choices can also promote
• top job performance• positive personal
relationships
Other BenefitsOther Benefits
ObjectiveObjective
• Identify your recommended daily intake from each food group in MyPyramid.
Grains GroupGrains Group
• Provides complex carbohydrates, B vitamins, and iron
• Includes two subgroups—whole grains and refined grains—in such foods as breads, cereals, rice, and pasta
• Meets most teens’ needs with 6 to 10 ounce equivalents per day, depending on calorie needs
photo courtesy of Fleischmann’s Yeast
Vegetable GroupVegetable Group
• Provides vitamins, minerals, and fiber
• Includes five subgroups: dark green vegetables, orange vegetables, legumes, starchy vegetables, and other vegetables
• Meets most teens’ needs with 2½ to 4 cups daily, depending on calorie requirements
USDA
Fruit GroupFruit Group
• Includes fruit juices and fresh, canned, frozen, and dried fruits
• Provides vitamins, minerals, and fiber
• Meets most teens’ needs with 1½ to 2½ cups daily, depending on calorie requirements
USDA
Milk GroupMilk Group
• Includes milk, yogurt, and cheese
• Provides calcium, riboflavin, phosphorus, protein, and vitamins A and D
• Meets needs of all teens with 3 cups daily
Why do you think some people fail to get their recommended daily intake from this group?
© 2002 Wisconsin Milk Marketing Board, Inc.
Meat and Beans GroupMeat and Beans Group
• Includes meat, poultry, fish, dry beans, eggs, and nuts
• Provides protein, B vitamins, and iron
• Meets most teens’ needs with 5 to 7 ounce equivalents per day, depending on calorie needs
Agricultural Research Service, USDA
Oils, Solid Fats, and SugarsOils, Solid Fats, and Sugars
• Oils from foods like fish, nuts, and vegetable oils provide vitamin E and essential fatty acids. Include small amounts in your daily diet.
• Solid fats and added sugars from foods like butter and candies are high in calories and low in nutrients. Use them sparingly.
ObjectiveObjective
• Explain how you can use Dietary Reference Intakes (DRIs), the MyPyramid Food Guidance System, and the Dietary Guidelines for Americans as diet planning resources to meet your daily needs.
Dietary Reference Intakes Dietary Reference Intakes (DRIs)(DRIs)
EAR RDA AI UL
Use dietary charts or diet analysis software to total the amounts of each nutrient provided by all the foods you eat. Compare these totals with the estimated nutrient intake levels for your age and gender group.
What can you do if your comparison shows you are not meeting your needs for all nutrients?
MyPyramid Food Guidance MyPyramid Food Guidance SystemSystem
Plan menus that include your recommended intakes from the MyPyramid food groups in your meals throughout the day. Visit the MyPyramid.gov Web site for personalized information to help you.
Dietary Guidelines for Dietary Guidelines for AmericansAmericans
• The Dietary Guidelines for Americans outline healthful diet and activity habits.
• Following them can help promote your health and reduce your risk for certain diseases.
Make Smart Choices from Make Smart Choices from Every Food GroupEvery Food Group
• Make half your grains whole.
• Vary your veggies.• Focus on fruits.• Get your calcium-
rich foods.• Go lean with protein.
Find Your Balance Between Find Your Balance Between Food and Physical ActivityFood and Physical Activity
• Maintain weight in a healthy range.
• Choose moderate portions and focus on nutritious foods.
• Take steps to be more active.
• Limit time spent being inactive.
Get the Most Nutrition out Get the Most Nutrition out of Your Caloriesof Your Calories
• Focus your diet on nutrient-dense foods.
ObjectiveObjective
• List tips to use when shopping for fresh and processed foods.
Shopping Tips for Fresh Shopping Tips for Fresh FoodsFoods
• Choose a variety.• Use foods as soon after purchase as possible.
USDA
Shopping for Processed Shopping for Processed FoodsFoods
• Read nutrition labels for information about calories, fat, sodium, and sugar.
• Compare labels to help you choose the most healthful options.
How often do you read and compare nutrition labels when shopping for food?
USDA
ObjectiveObjective
• Describe suggestions for preparing healthful foods.
Preparing the Main CoursePreparing the Main Course
• Focus meals on plant-based foods.• Choose lean meats, trim visible fat, and remove
skin from poultry.• Use lowfat cooking methods.
California Asparagus Commission
Preparing Side DishesPreparing Side Dishes
• Reduce, replace, or omit ingredients that add fat, sugars, or sodium.
• Choose sensible portion sizes.
How do the portions you typically eat compare with standard portion sizes listed on nutrition labels?
California Asparagus Commission
ObjectiveObjective
• Apply the Dietary Guidelines for Americans when eating out.
Choosing Wisely When Choosing Wisely When Eating OutEating 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.
What do you find most challenging about eating healthfully when eating out?
Apply It!Apply It!
You are eating out in an Italian restaurant and decide to order chicken Parmesan with pasta. Your entree comes with a tossed salad and garlic buttered rolls. You can also choose glazed carrots or steamed broccoli with cheese sauce as a side dish.
List three requests you will make when ordering this meal to help you follow the Dietary Guidelines for Americans.
Key QuestionKey Question
How can you make more healthful food choices?
Other Questions to ConsiderOther Questions to Consider
• Why is the topic of food safety included in the Dietary Guidelines for Americans?
• What role do portion sizes play in the healthfulness of food choices and meeting daily nutritional needs?
