Making Healthy Food Choices

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Making Healthy Food Choices

• Chapter 8 Lesson 3

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The Food Groups

• Basic Food Groups the foods within each group
  that supply similar nutrients.
• Milk/Milk Products
• The Meat, Fish, Poultry, Eggs and Beans Group
• The Fruit and Vegetable Group
• The Breads and Cereal Group
• The Other Group Sugars and Fats

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Hints For Using the Food Groups

• Serving sizes are important The food groups
  recommended four servings from milk and milk
  products group. A serving of milk is 8 ounces
  not less.

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• Meats should be lean The less fat on the meat,
  the healthier it is for you. Fish and poultry
  cooked without added fat are good lean sources of
  protein.

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• Grain products should be whole grain or enriched
  Labels on bread and pasta packages will say if
  these foods were made with whole-wheat or
  enriched flour. Whole-grain products provide the
  most nutrients. They also contain more fiber.

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• How food is prepared matters Broiled foods are
  healthier than fried foods because broiled foods
  have less fat. Vegetables steamed to crispness
  give more vitamins than vegetables cooked in
  water.

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• Planning The way to Health
• A key to having a balanced diet is to plan your
  meals, why?

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Are snacks bad for you?

• Follow the food group suggestions. Snacks can be
  part of your daily meal plan. Simply include
  them as part of the suggested daily servings from
  each food group.
• Snack on healthy foods. Most snacks from the
  other food group give fat and sugar, but few
  nutrients. Eat healthy snacks.

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Healthy Snacks

• Milk Group yogurt, cottage cheese
• Meat, Fish, Poultry, and Beans Group sliced of
  boiled ham, cup of tuna in water no mayonnaise
• Fruit and Vegetable Group any raw fruit, carrot
  celery sticks, cut-up tomato, popcorn without
  butter
• Breads and Cereal Group cup of oatmeal,
  whole-wheat crackers
• Combination Foods fruit and milk shake, veggie
  pizza, raw veggies and yogurt dip

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Healthy Food Choice

• Eat plenty of fiber
• Reduce the amount of fat, cholesterol, sugar, and
  salt that you eat
• Limit your intake of caffeine

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Fiber the part of fruits, vegetables, grains,
and beans that your body cannot digest.

• It is not a nutrient but it very important to
  digestion. Fiber just passes through the stomach
  and small intestine. Fiber helps carry food
  particles through the digestive system. You
  should eat 6 to 10 grams of fiber a day.

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Cholesterol the fatty, wax like substance that
helps your body produce substance it needs.

• Your body makes its own cholesterol plus you get
  some from the foods you eat. To much cholesterol
  is bad because it makes it harder for the blood
  to pass through the vessels and can cause heart
  disease.

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Sodium salts nutrient

• Most Americans eat too much salt than is healthy.
  You should only eat 3 to 8 grams a day. Eating
  to much can cause the body to retain fluid or
  increase your blood pressure

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Sugar it is added to many foods you eat.

• Americans eat about 100 pounds of sugar a year.
  Is sugar healthy? Sugar contains no nutrients.
  Is sugar harmful? Sugar can promote tooth decay.
  

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Caffeine a chemical found in some plants that
can make your heart beat faster.

• Caffeine can perk up a person who uses it.
  Many beverages contain caffeine. Caffeine can be
  abused. If you take in too much of it, it can
  make you tense and hard to get along with. It
  also makes it harder to fall asleep and can
  become habit forming.