Concepts of Healthful Eating and Fitness Goals

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Explore the concepts of balance, variety, and moderation in healthful eating using the Food Guide Pyramid and National Dietary Guidelines. Learn how to create a nutritious meal and set fitness goals for maintaining a healthy lifestyle. Discover the benefits of making healthful food choices to improve overall health and reduce the risk of chronic diseases.

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OCTOBER 4, 2016 BELL RINGER: WHAT IS YOUR IDEA OF A HEALTHFUL MEAL? DESCRIBE A NUTRITIOUS MEAL THAT YOU WOULD ENJOY. THEN MAKE A LIST OF THE HEALTH BENEFITS THAT YOU THINK YOU WOULD GET FROM THIS. CHAPTER 5, LESSON 3 OBJECTIVE: EVALUATE THE CONCEPTS OF BALANCE, VARIETY, AND MODERATION, USING THE FOOD GUIDE PYRAMID AND NATIONAL DIETARY GUIDELINES; EXAMINE THE EFFECTS OF HEALTHFUL EATING BEHAVIORS ON BODY SYSTEMS.

WORDS TO KNOW DIETARY GUIDELINES FOR AMERICANS: SET OF RECOMMENDATIONS FOR HEALTHFUL EATING AND ACTIVE LIVING. FOOD GUIDE PYRAMID: GUIDE FOR MAKING HEALTHFUL DAILY FOOD CHOICES

DIETARY GUIDELINES FOR AMERICANS THE U.S. DEPARTMENT OF AGRICULTURE AND THE DEPARTMENT OF HEALTH AND HUMAN SERVICES HAVE PUBLISHED A BOOKLET TITLED NUTRITION AND YOUR HEALTH: DIETARY GUIDELINES FOR AMERICANS. THE RECOMMENDATIONS IN THE DIETARY GUIDELINES ARE GROUPED INTO 3 BROAD AREAS KNOWNS AS THE ABCS OF GOOD HEALTH. FOLLOWING THE ABCS WILL HELP YOU STAY FIT AND WILL ENSURE VARIETY, BALANCE, AND MODERATION IN YOUR FOOD CHOICES. IT CAN ALSO HELP LOWER THE RISK OF CHRONIC DISEASES, SUCH AS CARDIOVASCULAR DISEASE.

A: AIM FOR FITNESS THE A IN THE ABCS OF GOOD HEALTH DEALS WITH FITNESS GOALS. WHAT ARE YOUR FITNESS GOALS? AIM FOR A HEALTHY WEIGHT: MAINTAINING A HEALTHY WEIGHT HELPS YOU LOOK AND FEEL GOOD. A HEALTH CARE PROFESSIONAL CAN HELP YOU DETERMINE A HEALTHY WEIGHT FOR YOUR HEIGHT AND AGE AND THE BEST WAY TO ACHIEVE OR MAINTAIN THE WEIGHT. BE PHYSICAL ACTIVE EACH DAY: DAILY PHYSICAL ACTIVITY BENEFITS YOUR OVERALL HEALTH AND CAN IMPROVE FITNESS. TO MAINTAIN FITNESS, TRY TO INCLUDE AT LEAST 60 MINUTES OF MODERATE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE.

B: BUILD A HEALTHY BASE THE B IN ABCS RELATES TO BUILDING A HEALTHFUL EATING PLAN. THE BASE OF THIS FOOD PLAN IS THE FOOD GUIDE PYRAMID. *MAKE YOUR FOOD CHOICES CAREFULLY: EAT THE RECOMMENDED NUMBER OF DAILY SERVICES FROM EACH OF THE FIVE MAJOR FOOD GROUPS IN THE FOOD GUIDE PYRAMID. CHOOSE A VARIETY OF GRAIN PRODUCTS, ESPECIALLY WHOLE GRAIN. MOST OF YOUR DAILY FOOD CHOICES SHOULD BE GRAIN PRODUCTS. EXAMPLES OF THIS ARE WHOLE-GRAIN BREAD, OATMEAL AND BROWN RICE. CHOOSE A VARIETY OF FRUITS AND VEGETABLES DAILY. KEEP FOOD SAFE TO EAT. YOU CAN REDUCE YOUR RISK OF ILLNESS BY COOKING FOODS THOROUGHLY, HANDLING FOOD WITH CLEAN UTENSILS, REFRIGERATING PERISHABLE FOODS AND WASHING YOUR HANDS BEFORE AND AFTER YOU HANDLE FOODS (ESPECIALLY RAW MEAT! YUCK)

BRAIN TEASER TIMMY S MOTHER HAS THREE CHILDREN. THE FIRST WAS NAMED APRIL, THE SECOND WAS NAMED MAY. WHAT WAS THE THIRD CHILD'S NAME? WHAT DO YOU CALL A COW WITH NO LEGS?

ANSWER TIMMY, DUH! GROUND BEEF!

THE FOOD GUIDE PYRAMID GREAT TOOL FOR MAKING HEALTHFUL FOOD CHOICES EACH DAY. NOTICE THAT GRAIN PRODUCTS ARE AT THE BASE OF THE PYRAMIDS. BY EATING THE RECOMMENDED NUMBER OF DAILY SERVINGS FROM EACH FOOD GROUP, YOU LL ACHIEVE A BALANCED EATING PLAN! THE TIP OF THE PYRAMID (FATS, OILS AND SWEETS) IS NOT A FOOD GROUP- THESE SHOULD BE CONSUMED SPARINGLY

UNDERSTANDING SERVING SIZES THE RECOMMENDED NUMBER OF DAILY SERVINGS MAY SEEM LIKE A LOT OF FOOD TO EAT IN ONE DAY. HOWEVER, UNDERSTANDING WHAT CONSTITUTES A SERVING WILL HELP YOU SEE HOW MUCH FOOD IS ACTUALLY BEING RECOMMENDED. A PORTION IS HOW MUCH OF A FOOD YOU EAT IN ONE MEAL. VISUALIZING SOME COMMON OBJECTS CAN HELP YOU ESTIMATE SERVING SIZES AND CONTROL PORTIONS. EX- MEDIUM APPLE IS ABOUT THE SIZE OF A TENNIS BALL EX- ONE SERVING OF MEAT IS ABOUT THE SIZE OF A REGULAR COMPUTER MOUSE

C: CHOOSING SENSIBLE THE C IN THE ABCS OF GOOD HEALTH INVOLVES MAKING SENSIBLE FOOD CHOICES, INCLUDING: CHOOSING A DIET THAT IS LOW IN SATURATED FAT AND CHOLESTEROL AND MODERATE IN TOTAL FAT CHOOSING BEVERAGES AND FOODS TO MODERATE YOUR INTAKE OF SUGARS CHOOSING AND PREPARING FOODS WITH LESS SALT

MODERATION IN FATS & SUGARS SOME FATS ARE NECESSARY, BUT MOST EAT TOO MANY FATS. NO MORE THAN 30% OF DAILY CALORIES COME FROM FATS, YET MOST AMERICANS CONSUME A DIET THAT AVERAGES A HIGHER %. EATING LESS FAT, ESPECIALLY SATURATED, LOWERS RISK OF CARDIOVASCULAR DISEASE. DON T COMPLETE ELIMINATE YOUR FAVORITE HIGH-FAT FOODS BUT MODERATION IS KEY! YOU MIGHT THINK THAT YOU DON T EAT ADDED SUGARS, BUT THEY ARE HIDDEN EVERYWHERE, INCLUDING IN PREPARED FOODS! YOU CAN MODERATE YOUR SUGAR INTAKE BY: LEARNING TO IDENTIFY ADDED SUGARS BY THEIR NAMES ON FOOD PACKAGES- CORN SYRUP, HONEY, AND MOLASSES ARE ALL TYPES OF SUGAR, AS ARE INGREDIENTS WITH OSE, SUCH AS SUCROSE & MALTOSE.

MODERATION IN SALT SODIUM IS AN ESSENTIAL MINERAL. IT HELPS TRANSPORT NUTRIENTS INTO YOUR CELLS AND HELPS MOVE WASTES OUT. IT ALSO HELPS MAINTAIN NORMAL BLOOD PRESSURE AND NERVE FUNCTION. HOWEVER, MOST AMERICANS CONSUME FAR TOO MUCH SALT, MUCH OF IT FROM PROCESSED FOODS. CONSUMING LESS SALT IS A HEALTHFUL EATING BEHAVIOR THAT CAN REDUCE YOUR CHANCES OF DEVELOPING HIGH BLOOD PRESSURE. WAYS TO REDUCE: READ THE NUTRITION FACTS PANEL ON FOOD LABELS TO SEE HOW MUCH SODIUM IS IN A SERVING SEASON FOODS WITH HERBS AND SPICES INSTEAD OF SALT WHEN EATING AT A RESTAURANT, ASK FOR FOODS THAT ARE PREPARED WITHOUT SALT OR SALTY FLAVORINGS TASTE FOODS BEFORE YOU SALT THEM, AND THEN GO EASY WITH THE SALT SHAKER CHOOSE FRUITS AND VEGETABLES MORE OFTEN. THEY CONTAIN VERY LITTLE SALT

HEALTHFUL EATING PATTERNS WHETHER YOU EAT THREE MEALS A DAY OR EVEN MORE MINI MEALS VARIETY, MODERATION AND BALANCE ARE THE FOUNDATION OF A HEALTHFUL EATING PLAN. MOST PEOPLE, INCLUDING TEENS, FIND MAKING HEALTHFUL FOOD CHOICES PARTICULARLY CHALLENGING WHEN HAVING BREAKFAST, SNACKING AND EATING OUT. KEEP IN MIND THAT NUTRITION GUIDELINES APPLY TO ALL OF YOUR DAILY FOOD CHOICES, NOT TO JUST A SINGLE MEAL OR FOOD. ANY FOOD THAT SUPPLIES CALORIES AND NUTRIENTS CAN BE PART OF A HEALTHFUL EATING PLAN.

THE IMPORTANCE OF EATING BREAKFAST WHAT IS THE SAYING THAT MRS. CURRY HAS TOLD YOU BEFORE REGARDING BREAKFAST? WHILE YOU SLEEP, YOUR BODY USES ENERGY FOR FUNCTIONS SUCH AS BREATHING AND KEEPING YOUR HEART BEATING. BY THE TIME YOU WAKE UP, YOUR BODY NEEDS A FRESH SUPPLY OF ENERGY. STUDIES SHOW THAT EATING A NUTRITIOUS BREAKFAST IMPROVE MENTAL AND PHYSICAL PERFORMANCE AND REDUCES FATIGUE LATER IN THE DAY. IF YOU EAT BREAKFAST, YOU TEND TO PERFORM BETTER IN SCHOOL, GET BETTER GRADES AND MISS FEWER DAYS OF SCHOOL. EATING BREAKFAST MAY ALSO HELP YOU MAINTAIN A HEALTHY WEIGHT. SKIPPING THE MEAL MAY CAUSE TO OVEREAT LATER IN THE DAY.

NUTRITIOUS SNACKS A HEALTHFUL EATING PLAN CAN INCLUDE SENSIBLE SNACKS. WHEN YOU THINK ABOUT SNACKS, YOU MIGHT THINK OF POTATO CHIPS, SOFT DRINKS AND CANDY BARS. THESE FOODS CONTAIN A LOT OF CALORIES BUT VERY FEW NUTRIENTS. THEY MAY ALSO BE HIGH IN FAT, ADDED SUGARS OR SALT. MORE HEALTHFUL SNACKS INCLUDE WHOLE-GRAIN PRODUCTS, FRUITS AND VEGETABLES. FOOD COMPANIES HAVE ALSO STARTED OFFERING HEALTHIER SNACK CHOICES, SUCH AS POTATO CHIPS THAT ARE BAKED INSTEAD OF FRIED!

EATING OUT, EATING RIGHT PART OF HEALTHFUL EATING IS MAKING SENSIBLE FOOD CHOICES WHEN YOU EAT OUT. IT MIGHT HELP TO USE THE FOOD GUIDE PYRAMID WHEN ORDERING RESTAURANT FOOD. ALSO, BE AWARE THAT MANY MENU ITEMS MAY BE FRIED OR TOPPED WITH MAYONNAISE, BUTTER OR HIGH- FAT SAUCES. FOR LESS FAT, ORDER FOODS THAT ARE GRILLED, BAKED OR BROILED AND ASK THAT HIGH FAT SAUCES NOT BE USED AT ALL OR SERVED ON THE SIDE. MANY FAST-FOOD RESTAURANTS LIST THE CALORIE COUNTS AND OTHER NUTRITION INFORMATION FOR THE FOODS THEY SERVE. WHEN EATING OUT, DON T FORGET TO THINK ABOUT YOUR PORTION SIZES! PORTION SIZES AT RESTAURANTS MEALS ARE WAY TOO BIG! YOU MAY WANT TO EAT THE A PORTION OF IT AND TAKE THE REST HOME!