Lesson4 guidline

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Lesson4 guidline

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

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