Objective 7.02 Assess personal eating habits

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Objective 7.02 Assess personal eating habits

• Teen Living Notes

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Eating Habits

• A. Influences on food choices
• 1. Physical People need nourishment to live.
  Cannot survive without food and water.
• 2. Emotional Food satisfies the need for
  comfort, security, happiness, sadness, or
  well-being.
• 3. Social/Cultural Region you live in, your
  cultural, ethnic, and religious background your
  family and friends. Food events like a family
  reunion or a barbeque is a good example of
  families maintaining meal traditions.

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Eating Habits

• B. Nutrients
• 1. Carbohydrates provide body with ready
  energy.
• Two main categories Sugars (simple
  carbohydrates) ex fruits, gain products, milk.
  Starches (complex carbohydrates) ex rice,
  potatoes, bread, pasta.
• FIBER- helps the body regulate the digestion
  system. Good sources are whole grain cereals,
  fresh fruits, vegetables. The Dietary
  Guidelines for Americans recommend eating foods
  high in fiber.

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Eating Habits

• 2. Proteins building and repairing body
  tissues.
• Two categories Complete (contain 9 amino acids)
  ex animal meats, poultry (bird meat), fish,
  eggs, and milk. Incomplete (less than 9 and one
  must eat 2 incomplete proteins to make up the
  amino acids needed)ex dry beans, peas, nuts,
  seeds, grains (pasta) and vegetables.

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Eating Habits

• 3. Fats concentrated sources of energy.
• Two types saturated (found in animal foods such
  as meat, milk, butter) lead to high levels of
  cholesterol. Unsaturated (oils from vegetables,
  nuts, seeds) are liquid at room temperature.
• Ex butter, margarine, cream, fried foods, salad
  dressings, chocolate and ice cream
• Healthiest oil (fat) choice to use in cooking
  would be to use Olive oil

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Eating habits

• 4. Water transport nutrients throughout the
  body, helps move food through the digestive
  system regulate body temp. Ex milk, soups,
  fruits, and vegetables.
• 70 body weight
• Recommend 6 to 8 glasses (servings)

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Eating Habits

• 5. Vitamins help the body stay healthy,
  function properly and process other nutrients.
• Two categories Water-Soluble easily absorbed
  and can move through the body dissolved in water.
  Needed on a daily bases. Ex vitamin C and the B
  vitamins. Fat-Soluble travel through the
  bloodstream in droplets of fat. Can stay in your
  cells for a longer period of time. Ex vitamin A,
  D, E, and K

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Eating Habits

• 6. Minerals keep body processes operating
  smoothly. Ex Calcium strong bones teeth.
  FOUND in YOGURT very high!! Phosphorus works
  with calcium and helps body obtain energy.
• Potassium regulates muscle contractions.
  Sodium regulate blood pressure. Iron build
  red blood cells, transport oxygen through the body

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Eating Habits

• C. Food Guide Pyramid 2000 calorie diet per
  day.
• 1. Food Groups and amounts needed
• Grain group 6 oz. (teenager should eat the MOST
  from this group)
• Vegetable group 2 ½ c.
• Meat and Bean group 5 ½ oz.
• Fruit group 2 c
• Milk group 3 c.
• Oil very little needed (5 or 6 t. per day)
• www.mypyramid.com

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Eating Habits

• 2. Moderation, variety, and portion control
  within servings
• Grains 1 slice of bread, 1oz. Cereal, ½ c. rice
  or pasta, or 5-6 small crackers
• Vegetables 1 c. leafy greens, ½ c. other
  vegetables, or 6oz. Juice
• Fruit 1 medium apple, banana, orange ½ c.
  loose fruits, or 6oz. Juice
• Milk 1 c. yogurt, 1 ½ oz. Natural cheese, or
  2oz. Process cheese
• Meat 2-3oz. Cooked lean meat, 1 hamburger
  patty, 1 piece of fish, 1 egg, 2 T. peanut
  butter, or ½ c. dry beans

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Eating Habits

• D. Dietary Guidelines for Americans
• 1. Eat a variety of foods
• 2. Balance the food you eat with physical.
  activity maintain or improve your weight.
• 3. Choose a diet with plenty of grain products,
  vegetables and fruits.
• 4. Choose a diet Low in fat, saturated fat and
  cholesterol.
• 5. Choose and prepare foods with less salt
• 6. Choose beverages and foods to moderate your
  intake of sugars

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Eating Habits

• E. Healthy Food Choices
• 1. Snacking choose from all food groups
  (remember Oils is NOT a group and STAY away from
  foods HIGH in these)
• 2. Meals eat a proper diet do not skip meals
• 3. Dining out make healthy choices

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Eating Habits

• F. Vegetarian Diets one who eats NO (eliminate)
  meats. religious, ethical -believes it is wrong
  to kill animals or health-related reasons
• Essential nutrients needed Protein (main concern
  for good nutrition), iron, calcium, vitamin D and
  B12. Must find other food sources that have
  these nutrients in them to maintain a healthy
  body.
• Ex black-eyed peas and rice

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Eating Habits

• Families eating patterns in today's society are
  base on lifestyle choices. Meal dining for many
  family members consist eating on the run, in
  front of the TV, or in their car.
• Grains like breads and cereals will provide extra
  energy. Athletics need this type of meal before
  competition events.
• Selecting foods items at a FAST FOOD RESTAURANT
  one needs to select low-fat menu items.

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Eating Habits

• 3 DAYS of 30 minutes aerobic exercise is
  recommended by the Dietary Guidelines for Teens.
• To reduce cholesterol in your diet beans are a
  good food choice to select. Stay away from foods
  like cheese, eggs and steak.
• Best source of vitamin c is orange juice.
• Vitamins are very important, but too many
  vitamins can be DANGEROUS

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Eating Habit

• A good snack high in iron (a mineral) would be to
  eat raisins.
• Complete proteins have all 9 amino acids foods
  like meat, fish, and poultry are good sources.
• Incomplete proteins (having less than 9 amino
  acids) in the meat group are sources like peanut
  butter, legumes (dry beans) and eggs.
• 2-3 oz. Serving size of meat is about the size of
  a deck of cards.
• One can get the best source of VITAMINS from the
  fruit and vegetable groups.

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Eating habits

• Added Fats, Oils, and Sweets in a diet should be
  used sparingly this means very little as
  possible.
• More than half of your daily calories should come
  from complete carbohydrates. Energy stays with
  you all day long. Keeps you full and satisfied.
  Ex macaroni
• The food guide pyramid provides information
  about the servings recommended for each group.

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Eating habits

• Chocolate pudding would be classified in the
  milk, yogurt, and cheese group.
• People in the US receive most of their sugar
  intake from drinking Soft drinks (Sodas)
• Before starting a strict vegetarian diet one
  should get professional nutritional counseling.
• To help reduce cholesterol level reduce the
  saturated fats you eat.

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Eating Habits

• Dietary fiber helps to aid digestion (make you go
  to bathroom)
• Season foods with herbs and spices instead of
  salt to help reduce the amount of sodium in ones
  diet.
• In Healthy snacking remember to count snacks as
  part of the total daily servings in your
  recommended amounts allowed.