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Guidelines for Healthy Eating

HAPPY FRIDAY!!. Guidelines for Healthy Eating. "We only have three choices in life- to give up, to give in- or to give it all we've got.” -unknown. 10/14/11. Dietary Guidelines: recommendations for healthful eating & physical activity. List the 5 food groups on a piece of paper

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Guidelines for Healthy Eating

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  1. HAPPY FRIDAY!! Guidelines for Healthy Eating "We only have three choices in life- to give up, to give in- or to give it all we've got.” -unknown 10/14/11

  2. Dietary Guidelines: recommendations for healthful eating & physical activity • List the 5 food groups on a piece of paper • Under each group label at least 3 foods that belong in that group. • Put a check next to the foods you eat the most.

  3. Daily Recommendations (Serving Sizes):

  4. BioEd Online Typical portions often contain multiple “servings”

  5. What is a Serving Size?! Groups:

  6. What is a serving size? For each food listed below, estimate how much (in cups) makes up one serving size and record your estimates. Crackers Popcorn Cereal Trail Mix Juice Snapple Measure out the amounts you estimated as serving sizes for each food. Look at the amounts you measured. Are they more or less than you expected? BioEd Online Equivalent Measures 3 teaspoons = 1 tablespoon 16 tablespoons = 1 cup 8 ounces (fluid) = 1 cup 8 ounces (dry) = 1/2 lb

  7. Examine the Nutrition Facts Labels Find the serving size recommendations for each of the sample foods. Measure out one serving size of each food, based on the Nutrition Facts labels. Compare the serving size of each food, based on the Nutrition Facts labels to your original serving size estimates. Are there any differences between the two sets of serving sizes? BioEd Online

  8. Estimated Calorie Needs: ESTIMATE YOUR CALORIE NEEDS Maintaining a Healthy Weight (Rough idea of calorie needs): Inactive –need about 12 calories per pound to stay at your current weight. Light Activity –need about 15 calories per pound to stay at your current weight. Moderately Active -need about 20 calories per pound to stay at your current weight. Ex. Moderately Active person weighing 140: 140 x 20 = 2,800 cal per day.

  9. BioEd Online Basal Metabolic Rate (BMR) Changes with Age Daily Baseline Calorie Needs of a Female, by Age (weight = 127pounds, height = 64 inches Daily Baseline Calorie (kcal) Needs Age in Years

  10. Reflection Questions: • Did you have the same number of Calories in your food list as the daily Calorie requirement? • What food items had the most Calories? • Were you surprised at the Calorie contents of any of the foods? • Are there any ways to improve your eating habits? • Discuss changes you could make in either their daily activities or daily food intake.

  11. FOOD IN MODERATION: • Fats- No more than 30 % of daily calories should come from fats. • Sugar- Hidden Sugars (Added: Corn syrup, honey, molasses) • Names ending in –ose, like sucrose and maltose • Salt – Sodium is an essential mineral. • It helps transport nutrients into your cells and move wastes out. Helps maintain a normal BP.

  12. SUGAR LOOK AT JUICE, TEA, & TRAIL MIX United States Department of Agriculture (USDA): Adults who eat a 2,000-calorie diet should limit sugar intake to about 40 grams (10 teaspoons) of added sugar per day. USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar. 4 Grams of Sugar = 1 tsp.

  13. SODIUM: LOOK AT POPCORN, CRACKERS, & TRAIL MIX Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. Foods that are low in sodium (less than 140 mg or 5 percent of the Daily Value [DV]) are low in salt.

  14. Food Fraud:

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