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Guide to Good Food Chapter 3: Making Healthful Choices

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Mari Marquart

on 4 October 2012

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Transcript of Guide to Good Food Chapter 3: Making Healthful Choices

Making Healthful Choices help maintain good health
may improve your health
keep you from getting deficiency diseases
may lower risk for certain chronic diseases
provide you with energy
help wounds heal and repair tissue
promote smooth skin
form strong teeth
build muscles
keep hair shiny and nails healthy
better equipped to manage stress
more able to manage all tasks in daily life
have strength to do daily activities and sports
better concentration
better attitude
reduce risk of heart disease, diabetes and some cancers
less anxiety and depression Benefits of Healthful Choices DRIs are the set of values developed by the Food and Nutrition Board of the National Academy of Sciences to tell if people are meeting their nutrient needs.
are designed to help prevent diseases caused by lack of nutrients
designed to reduce the risk of diseases linked to nutrition like heart disease, some cancers, and osteoporosis
there are different types of DRI values for different nutrients such as Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), Tolerable Upper Intake Level (UL) Dietary Reference Intakes
(DRIs) for Americans over two years of age
meant for people of all ethnic backgrounds, regardless of food preference
they are revised every 5 years

3 key messages for consumers:
*Make smart choices from every food group.
*Find you balance between food and physical activity.
*Get the most nutrition out of you calories. Dietary Guidelines for Americans Each food provides different nutrients, and no one food provides every nutrient.

Make half your grains whole such as oatmeal, barley, brown rice, and whole wheat.
Eat a variety of vegetables.
Eat a variety of fruits.
Have 3 cups of dairy every day.
Eat lean meats.
Limit fats.
Limit sodium (salt).
Increase potassium.
Limit sugars.
Make Smart Choices from Every Food Groups The goal of the Dietary Guidelines for Americans is to promote health and reduce the risk of disease.

Being overweight is a risk factor for high blood pressure, stroke, arthritis, and many chronic diseases.

If you consume more calories than you burn throughout the day, you will gain weight.

Adults need to get at least 30 minutes of physical activity most, if not all, days of the week. Teens and children need at least 60 minutes per day. Find Your Balance Between Food and Physical Activity To avoid weight gain, you must not go over your calorie needs.

Nutrient-dense foods are foods that provide fairly large amounts of vitamins and minerals compared to the number of calories they supply.

Any food that is more than 400 calories per serving is considered high in calories.

Discretionary calories are calories left in your daily allowance.

Get the Most Nutrition out of Your Calories Four steps to keep foods safe:
1. Clean your hands, work areas and utensils.
2. Separate raw foods from cooked and ready-to-eat foods as you shop, prepare, and store them.
3. Cook foods thoroughly and use a food thermometer to be sure they reach a safe temperature.
4. Chill perishable foods in a refrigerator or freezer as soon as you can after you prepare or buy them. Play It Safe with Food Plan nutritious menus before you go to the store.

Processed foods are foods that have undergone some preparation procedure like canning, freezing, drying, cooking or fortification.

Processed foods often have less nutritional value, higher in fat and sodium.

The closer a food is to its fresh state, the more nutritious it is likely to be. Choosing Wisely When Shopping for Food choose a variety of fresh vegetables.
choose a variety of fresh fruits.
buy extra fruits for snacks
buy lean cuts of meats
buy meats with little marbling and visible fat
choose fresh chicken and turkey often.
choose fresh fish and shellfish often.
choose nuts and seeds less often as meat alternates.
Shopping Tips for Fresh Foods be aware that some processed foods are more nutritious than others.
read the nutrition information on their labels.
look at the amounts of sodium, fat and sugars listed on the labels.
compare the labels of similar items
look for whole grain ingredients to appear first on the ingredient list
choose bread, rice, and pasta for lowfat complex carbohydrates.
do not choose croissants, biscuits, and muffins very often.
choose regular and quick-cooking hot cereals instead of instant products.
choose no-salt added canned vegetables
buy fruits canned in juice
buy 100% fruit juices
choose beans, lentils, and peas often as alternative to meat
do not buy processed meats often
choose canned fish products packed in water
choose fat free of lowfat milk and yogurt
get reduced fat dairy products
choose lowfat frozen desserts
buy lowfat salad dressings and mayo
check labels on soups, packaged entrees and sauce mixes carefully
choose cookies that include fruit and whole grains
Shopping Tips for Processed Foods Start with the Main Course
*your diet should be focused on plant-based foods

*consider preparing meatless entrees on a regular basis

*if including meat and poultry, start lean...trim off visible fat

*use lowfat cooking methods

Choosing Wisely When Preparing Foods Balance your food choices to create a total diet that is healthful.

*choose sensible portion sizes by measuring out servings
*don't forget to include toppings and spreads used can affect the nutritional value of food Rounding out the Meal cook with liquid oils instead of solid fats
avoid adding oil or salt when cooking pasta
use half the amount of butter or margarine for packaged pasta, rice, stuffing and sauce mixes
sparingly use dressings, mayo, sour cream, cream cheese
use herbs and lemon juice instead of salt and butter for flavoring veggies
leave out salt in recipes that have other ingredients high in sodium
use less sugar than called for in recipes for baked goods
dust cakes with powdered sugar instead of frosting
use fat free or lowfat milk instead of whole milk
skim the fat from meat drippings and stocks before making gravies and soups
use less egg yolks than called for in baked goods.
Healthful Preparation Tips It is okay to occasionally eat a high-fat, high-sodium mean in a restaurant. Simply balance this meal with other meals throughout the day that are low fat and low sodium.

A family restaurant is likely to give you more selection than a fast-food restaurant.

Be leery of buttered veggies, fish broiled in butter, and pasta with butter sauce.

Order a side salad instead of french fries.

Order regular instead of large-sized items.

Stay away from items that are served with cream sauces, cheese or gravy, breaded, fried or wrapped in pastry.

Smoked, barbecued, and/or pickled foods may be high in sodium.

Ask to have foods cooked without salt or butter, dressings and sauces served on the side.

Choose fresh fruits instead of pastries or ice creams for dessert.

Ask for half-sized portions.


Have water with your meal instead of soft drinks. Choosing Wisely When Eating Out
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