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Section 9.1 Choosing Food Wisely
Slide 1 of 15
Objectives
Summarize three main reasons why you eat.
Analyze the information contained on food labels.
Section 9.1 Choosing Food Wisely
Section 9.1 Choosing Food Wisely
Slide 2 of 15
• You eat
Why You Eat
• Hunger is a feeling of physical discomfort that is caused by your body’s need for nutrients.
• Appetite is a desire for food that is based on emotional and other factors rather than nutritional need.
• to meet your nutritional needs
• to satisfy your appetite
• to supply your body with energy
Section 9.1 Choosing Food Wisely
Slide 3 of 15
• Personal Preferences: Whatever your personal preferences are, they have a huge impact on your food choices every day.
The Foods You Choose
• Cultural Background: Cultural background, or heritage, may influence your eating habits.
• Time and Convenience: A busy schedule might lead you to choose foods that can be prepared quickly or that can be easily carried.
• Friends: Friends might influence you to try new foods or to change your eating habits.
• The Media: Advertising messages can influence your decisions about what foods to eat or to avoid.
Section 9.1 Choosing Food Wisely
Slide 4 of 15
• When choosing foods, it is important to read and evaluate the information on the food label.
Evaluating Food Choices
• The information includes
• nutrition facts
• nutrient and health claims
• Daily Values
• freshness dates
Section 9.1 Choosing Food Wisely
Section 9.1 Choosing Food Wisely
Section 9.1 Choosing Food Wisely
Section 9.1 Choosing Food Wisely
General Guide to Calories*
40 Calories is low
100 Calories is moderate
400 Calories is high
*Based on a 2,000-calorie diet.
Section 9.1 Choosing Food Wisely
Limit These Nutrients
The goal is to stay BELOW 100% of the DV for each of these nutrients per day.
Section 9.1 Choosing Food Wisely
Get Enough of These Nutrients
Try to get 100% of the DV for each of these nutrients each day.
Section 9.1 Choosing Food Wisely
The Footnote
Section 9.1 Choosing Food Wisely
Examples of DVs versus %DVs*
Section 9.1 Choosing Food Wisely
What’s High? What’s Low? Do You Have to Calculate to Know?
Footnote
Section 9.1 Choosing Food Wisely
The % DV Does the Math for You
Look here for highs and lows!
Section 9.1 Choosing Food Wisely
Quick Guide to % DV
5% DV or less is Low
Limit theseNutrients
Get Enough of theseNutrients 20% DV or more is High
Section 9.1 Choosing Food Wisely
No % Daily Value
Trans Fat
Sugars
Protein
Section 9.1 Choosing Food Wisely
Read the Nutrition Facts Label For Total SugarsPlain Yogurt Fruit Yogurt
Section 9.1 Choosing Food Wisely
Look at the Ingredient List for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
Section 9.1 Choosing Food Wisely
Calcium In Your Daily Diet
Calcium
Section 9.1 Choosing Food Wisely
Calcium Calculation
100% DV = 1,000mg calcium 30% DV = 300mg calcium = one cup of milk130% DV = 1,300mg calcium = daily goal for
teens
Section 9.1 Choosing Food Wisely
Slide 21 of 15
Section 9.1 Choosing Food Wisely
Slide 22 of 15
• Daily Values are recommendations that specify the amounts of certain nutrients that the average person should obtain each day.
Daily Values
• Daily Values are only a general guide because they are calculated for the average person who consumes a total of 2,000 calories a day.
Section 9.1 Choosing Food Wisely
Slide 23 of 15
• The labels on prepared foods also include open dates.
Open Dates
• The “do-not-use-after” date is the expiration date.
• The “sell-by” date tells you the last date the product can be sold.
• The “best-if-used-by” date tells you how long the product will be at peak quality.
Section 9.1 Choosing Food Wisely
Slide 24 of 15