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Smart Consumer

CHAPTER 10HEALTHY FOOD GUIDELINESNUTRITION LABELS

+Nutrient Quiz #1

1. Name 2 of the 6 Essential Nutrients

2. Which essential nutrient provides growth and repair of bone, cellular and muscle tissue?

3. Name the 2 types of Carbohydrates

4. Which essential nutrient provides energy and accounts for about 60% of our diets?

5. Bonus…..Which Mineral aids insomnia, nervousness and depression

+Dietary Guidelines for Americans

Are a set of recommendations about smart eating and physical activity for all Americans published by the U.S. Department of Agriculture (USDA)

The advice can be summed up in 3 key guidelines Make smart choices from every food group Find your balance between food and activity Get the most nutrition out of your calories

+Making Smart Choices

Choose My Plate

+1. Make BEST Choices

Focus on Fruits

Vary your veggies

Calcium rich foods

Make ½ your grains WHOLE

Go lean with Protien

Limit certain foods:

+2. Balance Food and Physical Activity

Even if you eat the right amount and mix of healthful foods, you can still be overweight if you aren’t getting enough physical activity.

Guidelines for teens…….60 minutes EVERYDAY!

+3. Most Nutrition out of the Calories

Everyday your body needs a certain amount of calories depending on your age, gender and activity level.

Choose NUTRIENT-DENSE foods: foods that have high ratio of nutrient to calories Ex: single large carrot and ½ oz of potato chips have same

calories…yet carrot is higher in nutrients.

+Healthy Eating Patterns

1. BREAKFAST!!!!........start the day off right!

Benefits of Breakfast Do better in school Less likely to be overweight

+2. Sensible Snacking

Fresh fruits Cut up Veggies String Cheese Unsalted Nuts Air-popped popcorn Fat-free yogurt Breadsticks

+3. Eat Right Eating Out

Watch portion size

Pay attention to how food is prepared

Add fresh veggies and fruit

Go easy on toppings

Don’t drink your calories

+Food #1

Ingredient: wheat flour, whey, partially hydrogenated soybean oil, tomatoes, salt, maltodextrin, corn syrup, corn starch-modified, onions, monosodium, glutamate, parsley, garlick, mono and diglycerides, sodium casienat, spices, soy lecithin, sunflower oil, natural flavors, butter, sugar, buttermilk, nonfat milk, soybean oil, annoatto extract color, iron, miacin, lactic acid, milk, thiamin, mononitrate, riboflavin, soy protien

+Food #2

Water, corn syrup, buttermilk, vinegar, food starch modified, garlic juice, salt, cellulose gel, xanthan gum, tartaric acid, sugar spices, sodium caseinate, sour cream solids, sodium benzoate and potassium sorbate, phosphoric acid, propylene glycol alginate, dehydrated onions, onion juice, natural tocopherols, monosodium glutamate, maltodextin, lipolyzed cream, lemon juice concentrate, lactic acid, hydrolyzed yeast, hydrolyzed corn/soy protien.

+Food #3

Water, chicken, soybean meal, barley, ground corn, fish, meat byproduct, guar gum, iron xide, mineral supplements

+Nutrition Labels

Ingredient list

Nutrition facts

Nutritional claims

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+ What is the serving size

How many servings per container

How many calories…..how many from fat

How many calories in ENTIRE product….how many from fat

How many grams of fat PER serving

How many milligrams of cholesterol PER serving

How many milligrams of sodium PER serving

How many grams of Carbohydrates PER serving

How many grams of Fiber PER serving

How many grams of Sugar PER serving

How many grams of Protein PER serving

What percent of RDA of Vit A, C, Calcium and Iron PER serving

After evalutating this food label, would you say this food is UNHEALTHY or HEALTHY

+Claims

Free: insignificant amount of fat, sugar, sat fat, trans fat, sodium, cholesterol, calories or sodium

Low: eat regularly without exceeding lifits for all above

Light: contains 1/3 few than regular version

Reduced: 25% fewer

+Claims

High: provides at least 20% daily value of vitamins, mineral, protein or fiber

Good source of: provides 10 to 10% of the daily value for vitamin, mineral, protein, or fiber

Healthy: must be low in fat, and sat fat and contain limited amounts of cholesterol and sodium. And to percent of the daily value for vitamin A, C, Iron, Calcium, Protein or Fiber

+Digit Method

RAISE a finger if the food has: 10% or more of Vit A 10% or more of Vit C 10% or more of Calcium 10% or more of Iron 10% (5grams) or more Protien 10% or more Fiber

LOWER a finger if the food has EITHER:

10% or more TOTAL FAT

or 200 calories or more

If any fingers remain UP……Food is NUTRITIOUS

+HEATLH GOAL