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Lesson4 guidline
 

Lesson4 guidline

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    Lesson4 guidline Lesson4 guidline Presentation Transcript

    • Guidelines for Eating
    • Dietary Guidelines
      • Recommended Dietary Allowances:
        • The amount of nutrients that will prevent deficiencies and excess in most healthy people
    • Balance Food and Activity
      • Balance the amount of energy in food with the amount of energy you use
      • Controlling body fat is more important than controlling weight
      • All calories add up, no matter what you eat
    • Reading food labels
      • Things to pay attention to:
        • Serving size. (ESP Drinks)
        • Calories
        • Fats
          • Saturated
          • Unsaturated
        • Ingredients
          • Artificial sweeteners
    • Other things to consider
      • Total Carbohydrates 30g
        • Sugars 5g
        • Dietary Fiber 5g
      • Approximately how may complex carbs??
      • Artificial sweeteners
        • Aspartame… is it safe?
    • Ingredient list
      • All ingredients are listed
      • They are listed from greatest to least
      • Can tell you a lot about the kind of carbs and sweeteners in the product
    • Grains, Vegetables and Fruit
      • Good source of:
        • Complex Carbs and Fiber (20-35g)
      • Low in fat and calories
      • Provide essential vitamins and minerals
    • Low in Fat & Low in Cholesterol
      • Fat is about 40% of calories in Americans Diet.
    • Ways to cut out fat
      • Cut fat off meat
      • Remove skin from chicken
      • Eat fish
      • Eat less salad dressing
      • Eat less MAYO
      • Snack healthy
      • Limit fried foods
    • Sugars
      • Simple sugars (sweets) turn to fat quicky
      • STOP DRINKING POP!
      • Doughnuts are horrible to eat
      • Know the difference between complex and simple
    • Salt and Sodium
      • To much salt causes your body to retain water
        • This will raise your blood pressure
        • 270mg in a bottle of Gatorade
      • Season food w/ spices
      • Taste before you salt
      • Watch salty snacks
    • Breakfast
      • Your body is catabolic when you wake up
      • Eating breakfast reverses that process
      • Good time to eat carbs!
      • Fruit
      • Dairy
    • Lunch Vs. Dinner
      • Most people eat a small lunch and big dinner
      • BIG LUNCH
        • More time to burn calories
      • School Lunches
        • Fries, chicken finger subs and pizza, POP
    • Lunch Talk
      • How have they made the healthier?
      • How can they be healthier?
      • Social issues…
        • Low income families