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Making Healthful Food Choices

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Making Healthful Food Choices

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  1. Making Healthful Food Choices • Your food Choices and you • Your Eating Habits and Influences • Guidelines for Healthy Teens • Food Labels

  2. "You Are What You Eat" WHAT DOES THIS STATEMENT MEAN TO YOU? The food you eat will AFFECT your health

  3. You need a variety of foods that give your body_________________to be healthy NUTRIENTS • Eating a variety of foods helps your body work better and gives you _____________ for school and other activities. ENERGY

  4. Factors That Influence Your Food choices • Taste • Texture • Appearance • Appetite: Desire for foods • Hunger: Need for food • Friends • Family • Culture • Convenience • Media • Tradition

  5. Guidelines for Healthy Teens These guidelines will give you advice on choosing healthy foods and staying active. • Eat a variety of foods • Control the amount you eat • Be physically active • Keep foods safe to eat • Choose foods wisely (our main focus today)

  6. Avoid Portion Distortion STANDARD SERVING SIZES OF MEALS AND BEVERAGES TODAY RANGE FROM A THIRD LARGER TO TWICE AS LARGE AS THEY WERE 20 YEARS AGO. How food portion sizes have changed in 20 years

  7. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories Raking leaves for 50 minutes burns approximately 210 calories*

  8. CHEESEBURGER 20 Years Ago Today 333 calories 590 calories Calorie difference: 257 calories Lifting weights for 1 hour and 30 minutes burns approximately 257 calories*

  9. PEPPERONI PIZZA 20 Years Ago Today 500 calories 850 calories Calorie difference: 350 calories Playing golf (while walking and carrying your clubs) for 1 hour burns approximately350 calories*

  10. Serving Sizes USDA “MEDIUM”“LARGE”“SUPER-SIZE”

  11. Extreme Food Awards of 2011 Survival Tips for Eating Out Ask for half portions share an entrée with a friend take half of your dish home. sauces and salad dressings on the side and use them sparingly. Use salsa and mustard instead of mayonnaise or oil. olive or canola oil instead of butter, margarine, or shortening. Use nonfat or lowfat milk instead of whole milk or cream. Order baked, broiled, or grilled (not fried) lean meats including turkey, chicken, seafood, or sirloin steak. Salads and vegetables make healthier side dishes than french fries. Use a small amount of sour cream instead of butter if you order a baked potato. Choose fresh fruit instead of sugary, high-fat desserts.

  12. Choose Foods Wisely • Eat more fruits, veggies and whole grains • KNOW your FATS • ___________________: Fats found in many animal products (increase your cholesterol) • ___________________: Start of as oils and are made solid through processing. (Increases cholesterol) • ___________________: Is a waxy chemical our bodies produce and need in SMALL amounts. To much can lead to heart disease and stroke. • Limit added sugars • Limit Salt ( to much can promote high blood pressure in some people) Saturated Fat Trans Fat Cholesterol

  13. Food Labels • ___________________: The amount of food in one label serving • ___________________: Is the number of servings the package contains. • ___________________: Shown on the label reflect the number of calories in one serving • ___________________: Is the amount of a nutrient a person needs in one day. Serving Size Serving size per container Calories Daily Value