By: Mari Kline-Kluck

For Chapter
3, we will
be using
this
government
website.


Please feel
free to
explore the
website, as
it has many
great tools
to assist you
in making
healthier
food
choices.
http://www.ChooseMyPlate.gov
http://youtu.be/-J1hmmy1OB4
Check out the newest edition to ChooseMyPlate.gov

http://www.choosemyplate.gov/budget/index.html
Eating healthy does not have to be expensive.
The website has great tips and resources for
making healthy choices (even on a college
students budget).
How can I improve
my eating habits?
Improving your
eating habits

Complete Lab 3.1 Nutrient Intake Report
*Lab 3.1 can be found on D2L under Quizzes (see syllabus for due dates)

You will be asked to visit http://www.supertracker.usda.gov and input all
of the food you ate for an entire 24 hours into the Food Tracker.

***See the Super Tracker Tutorial for help navigating this website and
the Lab 3.1 Directions document to see more specific directions for
completing Lab 3.1 properly before beginning the Lab 3.1 quiz on D2L.
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* Making food choices for a healthy
lifestyle can be as simple as using these
10 tips.
* Use the ideas in this list to balance your
calories, to choose foods to eat more
often, and to cut back on foods to eat
less often.

***Tips come from USDA DG TipSheet No. 1, June 2011
Find out how many calories YOU need for a day
as a first step in managing your weight. Go to
http://www.ChooseMyPlate.gov
to find your calorie level.
Being physically active also
helps you balance calories.
***Tips come from USDA DG TipSheet No. 1, June 2011

Take the time to fully enjoy your food as you eat
it. Eating too fast or when your attention is
elsewhere may lead to eating too many calories.
Pay attention to hunger and
fullness cues before, during, and
after meals. Use them to
recognize when to eat and when
youve had enough.
***Tips come from USDA DG TipSheet No. 1, June 2011

Use a smaller plate, bowl, and glass.
Portion out foods before you eat.
When
eating out,
choose a
smaller size
option, share
a dish, or
take home
part of
your meal.
***Tips come from USDA DG TipSheet No. 1, June 2011

Eat more vegetable, fruits, whole grains, and fat-free
or 1% milk and dairy products. These foods have the
nutrients you need for health including potassium,
calcium, vitamin D,
and fiber. Make them
the basis for meals
and snacks.
***Tips come from USDA DG TipSheet No. 1,
June 2011

Choose red, orange, and
dark-green vegetables
like tomatoes, sweet
potatoes, and broccoli,
along with other vegetables
for your meal. Add fruits to
meals as a part of main or
side dishes or as dessert.
***Tips come from USDA DG TipSheet No. 1, June 2011

They have the same amount of calcium and other
essential nutrients as
whole milk, but
fewer calories and
less saturated fat.
***Tips come from USDA DG TipSheet No. 1,
June 2011

To eat more whole
grains, substitute
a whole-grain product
for a refined product
such as eating
whole-wheat bread
instead of white
bread or brown rice
instead of white rice.
***Tips come from USDA DG TipSheet No. 1, June 2011

Cut back on food high in solid fats, added sugars, and salt.
They include cakes, cookies, ice cream, candies, sweetened
drinks, pizza, and fatty meats like ribs, sausages, bacon, and
hot dogs. Use these
foods as occasional
treats, not everyday
foods. Limit empty
calories to less than
260 per day, based on
a 2,000 calorie diet.

***Tips come from USDA DG TipSheet No. 1,
June 2011

Use the Nutrition Facts label to choose lower sodium
versions of foods like soup, bread, and frozen meals.
Select canned foods labeled low sodium, reduced
sodium, or no salt added.
***Tips come from USDA DG
TipSheet No. 1, June 2011

***Tips come from USDA DG
TipSheet No. 1, June 2011

Cut calories by drinking water or unsweetened beverages.
Soda, energy drinks, and sports drinks are
a major source of added sugar, and calories,
in American
diets.

Test Your
Food Intake
Knowledge

Complete Lab 3.2 Food Intake Questions
*Lab 3.2 can be found on D2L under Quizzes (see syllabus for due dates)


***Questions in this D2L quiz will evaluate your
knowledge from content in this power point (slides 6-21)
* Reading
Nutrition
Labels
*content from www.fda.gov
Reading Nutrition Labels
*content from www.fda.gov
The next few slides will help you use the
information on nutrition labels more
effectively and easily.

The following label-building skills are
intended to make it easier for you to use
nutrition labels to make quick, informed
food choices that contribute to a healthy
diet.
The Nutrition Facts Label
An Overview:
*content from www.fda.gov
The information in the main or top section (see #1-4 and #6 on
the sample nutrition label), can vary with each food product; it
contains product-specific information (serving size, calories,
and nutrient information). The bottom part (see #5 on the
sample label) contains a footnote with Daily Values (DVs) for
2,000 and 2,500 calorie diets. This footnote provides
recommended dietary information for important nutrients,
including fats, sodium and fiber. The footnote is found only on
larger packages and does not change from product to product.

The sample Nutrition Facts label is colored in certain sections
to help you focus on those areas that will be explained in
detail. You will not see these colors on the food labels on
products you purchase.
*content from www.fda.gov
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*content from www.fda.gov
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*content
from
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fda.
gov
*content from www.fda.gov
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*content from www.fda.gov
*content from www.fda.gov
*content from www.fda.gov
*content from www.fda.gov
*content from www.fda.gov
*content from
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Reading
Nutrition Facts


Complete Lab 3.3 Reading Nutrition Facts
*Lab 3.3 can be found on D2L under Quizzes (see syllabus for due dates)


***Questions in this D2L quiz will evaluate your
knowledge from content in this power point (slides 24-40)
Several of the following terms were discussed in this chapter or
will help assist you in your quest for improved health and wellness.
Appear to promote health by
repairing damage done by free
radicals (by-products of cell
oxidation that damage cells
may cause cells to mutate).
Some antioxidants include:
Vitamin C, Vitamin E, Beta
Carotene, Selenium,
Carotenoids.
Antioxidants
Are the bodys preferred
form of energy for
sustaining daily activity
and supply energy at a
rate of four calories per
gram.
Carbohydrates
Are nutrients required
for normal body
functioning, but cannot
be synthesized by the
body and therefore
must be consumed.
Essential Nutrients
Provide energy at a rate of
nine calories per gram and is
the most concentrated form of
energy for the body.
Fats
Used in food
labeling to
measure the
unit of energy
Kilocalories
(calories)
Are inorganic compounds
needed by the body in small
amounts. Minerals serve
primarily as structural
elements and regulate several
body processes (ie: muscle
contraction, blood clotting,
etc).
Minerals
Are the major building
blocks in the human body
and are major components
of nearly every human cell.
Proteins provide energy to
the body at a rate of four
calories per gram.
Proteins
Are organic compounds
needed by the body in
small amounts. Vitamins
also help transform food
into energy, promote
growth and repair of tissue,
and assist in utilizing
minerals.
Vitamins
Chapter 3 - Nutrition
Watch this video to help you review several
of the important content covered in this
chapter: http://youtu.be/JPugW0JIBnA
Continue on with this power
point to review and study
for your Test #1.
Concepts to Study:
* Amounts of food groups
recommended for a 2,000
calorie diet
* 10 Tips to a Great Plate
* How to read Nutrition Labels
* Antioxidants
* Carbohydrates
* Essential Nutrients
* Fats
* Kilocalories (calories)
* Minerals
* Protiens
* Vitamins