Lesson4 guidline
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Lesson4 guidline Presentation Transcript

  • 1. Guidelines for Eating
  • 2. Dietary Guidelines
    • Recommended Dietary Allowances:
      • The amount of nutrients that will prevent deficiencies and excess in most healthy people
  • 3. 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
  • 4. Reading food labels
    • Things to pay attention to:
      • Serving size. (ESP Drinks)
      • Calories
      • Fats
        • Saturated
        • Unsaturated
      • Ingredients
        • Artificial sweeteners
  • 5. Other things to consider
    • Total Carbohydrates 30g
      • Sugars 5g
      • Dietary Fiber 5g
    • Approximately how may complex carbs??
    • Artificial sweeteners
      • Aspartame… is it safe?
  • 6. 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
  • 7. Grains, Vegetables and Fruit
    • Good source of:
      • Complex Carbs and Fiber (20-35g)
    • Low in fat and calories
    • Provide essential vitamins and minerals
  • 8. Low in Fat & Low in Cholesterol
    • Fat is about 40% of calories in Americans Diet.
  • 9. 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
  • 10. Sugars
    • Simple sugars (sweets) turn to fat quicky
    • STOP DRINKING POP!
    • Doughnuts are horrible to eat
    • Know the difference between complex and simple
  • 11. 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
  • 12. Breakfast
    • Your body is catabolic when you wake up
    • Eating breakfast reverses that process
    • Good time to eat carbs!
    • Fruit
    • Dairy
  • 13. 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
  • 14. Lunch Talk
    • How have they made the healthier?
    • How can they be healthier?
    • Social issues…
      • Low income families