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Guidelines for Good Guidelines for Good NutritionNutritionChapter 38Chapter 38

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Foods of a FeatherFoods of a Feather Names ways people group foodsNames ways people group foods

– Health, breakfast, desserts, main mealsHealth, breakfast, desserts, main meals

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What is the quality of grouping What is the quality of grouping based on?based on?

desserts have more sugar or fat desserts have more sugar or fat contentcontent

Groups help identify foods by their Groups help identify foods by their source and nutritionsource and nutrition

Maybe even when they are Maybe even when they are consumedconsumed

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Food Guide PyramidFood Guide Pyramid Places the food groups in a pyramid Places the food groups in a pyramid

shape according to the amount of shape according to the amount of food you need each day from each food you need each day from each groupgroup

**base large because of the amount **base large because of the amount neededneeded

**top is the least amount which you **top is the least amount which you needneed

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Real Life ApplicationReal Life Application Stephen is trying to use the Food Stephen is trying to use the Food

Guide Pyramid to make food choices. Guide Pyramid to make food choices. He was glad to see that his favorite He was glad to see that his favorite snacks, doughnuts and cookies are snacks, doughnuts and cookies are both from the Bread, Cereal, Rice both from the Bread, Cereal, Rice and Pasta Group.and Pasta Group.

Is he correctly categorizing them??Is he correctly categorizing them??

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What factors determine how many What factors determine how many daily servings a person needs??daily servings a person needs??

Age, gender, size and activity Age, gender, size and activity levellevel

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What parts of plants may be eaten?What parts of plants may be eaten?

– Roots, stems, leaves, flowers, seeds, Roots, stems, leaves, flowers, seeds, fruitsfruits

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Bread, Cereal, Rice and PastaBread, Cereal, Rice and Pasta 6-11 servings6-11 servings

Whole grain = natural nutrients Whole grain = natural nutrients never removednever removed

Enriched = lost nutrients replacedEnriched = lost nutrients replaced Fortified = additional nutrients addedFortified = additional nutrients added

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Vegetable GroupingVegetable Grouping 3 – 5 servings3 – 5 servings

Valuable source of carbs and rich in Valuable source of carbs and rich in fiberfiber

Many important vitamins, minerals, Many important vitamins, minerals, iron, calciumiron, calcium

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Types of VegetablesTypes of Vegetables Roots = carrots, beets, turnips, Roots = carrots, beets, turnips,

potatoespotatoes– Grown undergroundGrown underground

Stems = asparagus, broccoli, celeryStems = asparagus, broccoli, celery– Edible stalksEdible stalks

Leaves = leafy vegetables, lettuce, Leaves = leafy vegetables, lettuce, chicory, romaine, spinach, cabbagechicory, romaine, spinach, cabbage– leavesleaves

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Veggies Cont….Veggies Cont…. Flowers = broccoli, cauliflowerFlowers = broccoli, cauliflower

– Flower of plantsFlower of plants Seeds = corn, beans, and peasSeeds = corn, beans, and peas

– Seed partsSeed parts Fruits = tomatoes, peppersFruits = tomatoes, peppers

– Fruit of the plantsFruit of the plants

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Researchers have several theories to Researchers have several theories to explain the link between fiber and explain the link between fiber and reduced risk of cancer. Fiber speeds reduced risk of cancer. Fiber speeds passage of food through the passage of food through the intestinal tract, it may decrease the intestinal tract, it may decrease the time cancer-causing agents spend in time cancer-causing agents spend in the body. It may somehow dilute the body. It may somehow dilute these agents as well, rendering them these agents as well, rendering them less harmful. Fiber may dilute bile less harmful. Fiber may dilute bile acids, secreted by the gall bladder to acids, secreted by the gall bladder to digest fat, some of which is thought digest fat, some of which is thought to increase colon cancer.to increase colon cancer.

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Fruit GroupFruit Group 2 – 4 servings2 – 4 servings

Contain many of the same nutrients Contain many of the same nutrients as vegetablesas vegetables

Good source fiber, carbohydrates, Good source fiber, carbohydrates, vitamins and mineralsvitamins and minerals– Vitamin A & C, potassiumVitamin A & C, potassium

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Milk, Yogurt, & CheeseMilk, Yogurt, & Cheese 2 – 3 servings2 – 3 servings Source of carbohydrates, fat, proteinSource of carbohydrates, fat, protein

Whole milkWhole milk Low-fat milkLow-fat milk Skim milkSkim milk Powdered milkPowdered milk

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Meat, Poultry, Fish, Dry Beans, Meat, Poultry, Fish, Dry Beans, Eggs, & NutsEggs, & Nuts

2 – 3 servings2 – 3 servings Protein and B vitaminsProtein and B vitamins Also Vitamins A & EAlso Vitamins A & E May contain saturated fat, some fats May contain saturated fat, some fats

might be removedmight be removed

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MeatsMeats Include beef, lamb, and porkInclude beef, lamb, and pork

– Complete proteinComplete protein

Poultry includes:Poultry includes:– Chicken, turkey, duckChicken, turkey, duck– Complete proteinComplete protein

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FishFish Excellent source of complete proteinExcellent source of complete protein

– Minerals, iodine, iron, potassium, Minerals, iodine, iron, potassium, phosphorousphosphorous

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EggsEggs

Complete proteinComplete protein As most nutrients except vitamin CAs most nutrients except vitamin C

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BeansBeans

Legumes = kidney Legumes = kidney beans, lentils, split beans, lentils, split peas, chick peaspeas, chick peas

Incomplete Incomplete proteinsproteins

Rich in carbsRich in carbs B vitamins/ ironB vitamins/ iron

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NutsNuts

High in incomplete proteins, B High in incomplete proteins, B vitaminsvitamins

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Fats, Oils, & SweetsFats, Oils, & Sweets Smallest section of pyramidSmallest section of pyramid

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Different countries have developed Different countries have developed their own food group systems. For their own food group systems. For instance, a German health newsletter instance, a German health newsletter outlines seven food groups. Five of outlines seven food groups. Five of them are similar to the food groups them are similar to the food groups in the Pyramid, except potatoes are in the Pyramid, except potatoes are placed in the same group with grain placed in the same group with grain products. There is also a fat group products. There is also a fat group and a “miscellaneous” group.and a “miscellaneous” group.

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Real Life ApplicationReal Life Application To limit fat and sugar in her family’s To limit fat and sugar in her family’s

diet, Josie replaced their favorite diet, Josie replaced their favorite dessert – pound cake, strawberries in dessert – pound cake, strawberries in sweet syrup and whipped cream – sweet syrup and whipped cream – with angel food cake, fresh with angel food cake, fresh strawberries, and strawberry yogurt.strawberries, and strawberry yogurt.

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Was this a good choice?Was this a good choice?

How did Josie maintain the dessert’s How did Josie maintain the dessert’s appeal while improving its appeal while improving its healthfulness?healthfulness?

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Nutrient DensityNutrient Density Is the relationship between the Is the relationship between the

number of calories a food has and number of calories a food has and the amount and types of nutrients it the amount and types of nutrients it provides?provides?

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Why is eating a variety of foods Why is eating a variety of foods important?important?

– No one food provides all nutrients in No one food provides all nutrients in amounts neededamounts needed

– Keeps meals from becoming boringKeeps meals from becoming boring

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Dietary Guidelines for AmericansDietary Guidelines for Americans

Offer a number of recommendations Offer a number of recommendations for improved eating habitsfor improved eating habits

By the U.S governmentBy the U.S government

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A, B, C’sA, B, C’s 1. Aim for a healthy weight1. Aim for a healthy weight 2. Be physically active each day2. Be physically active each day 3. Let the Pyramid guide your food 3. Let the Pyramid guide your food

choiceschoices 4. Choose a variety of grains, daily 4. Choose a variety of grains, daily

especially whole grainespecially whole grain

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5. Choose a variety of fruits/vegetables5. Choose a variety of fruits/vegetables 6. Keep food safe to eat6. Keep food safe to eat 7. Choose a diet that is low in saturated 7. Choose a diet that is low in saturated

fat, cholesterol and moderate in total fat.fat, cholesterol and moderate in total fat. 8. Chose beverages/foods to moderate 8. Chose beverages/foods to moderate

your intake of sugarsyour intake of sugars 9. Choose and prepare foods with less salt9. Choose and prepare foods with less salt

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Fun FactsFun Facts Cola drinks typically contain 30 – 46 Cola drinks typically contain 30 – 46

mg of caffeine per can, compared to mg of caffeine per can, compared to 100 mg in a cup of coffee. Diet 100 mg in a cup of coffee. Diet sodas frequently have more caffeine sodas frequently have more caffeine than those containing sugar.than those containing sugar.

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SugarsSugars On food labels sugar goes by many On food labels sugar goes by many

different names;different names; Sucrose, glucose, maltose, dextrose, Sucrose, glucose, maltose, dextrose,

lactose, fructose, or corn syrup.lactose, fructose, or corn syrup. Also honey and molassesAlso honey and molasses

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The USDA revised the Dietary The USDA revised the Dietary Guidelines for Americans in 2000. Guidelines for Americans in 2000. The expanded version places greater The expanded version places greater emphasis on food safety, fitness, and emphasis on food safety, fitness, and choosing whole grains and less choosing whole grains and less sugary beverages.sugary beverages.

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ActivitiesActivities Students compare nutrition panels, Students compare nutrition panels,

ingredient lists, and prices of ingredient lists, and prices of product’s regular and low-fat version.product’s regular and low-fat version.

How great is the difference in the How great is the difference in the amount of fat in each/amount of fat in each/

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Cont…Cont… Percentage wise the reduction may Percentage wise the reduction may

sound significant, if the original item sound significant, if the original item has only a small amount of fat, the has only a small amount of fat, the “savings” may be negligible.“savings” may be negligible.

Determine how fat was reduced by Determine how fat was reduced by comparing ingredients, and prices.comparing ingredients, and prices.

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ActivityActivity Divide the class into 3 groups; assign each Divide the class into 3 groups; assign each

group three Guidelines.group three Guidelines.

You need to promote the guidelines You need to promote the guidelines among middle school students. Consider among middle school students. Consider changes in the school lunch program and changes in the school lunch program and informational campaign.informational campaign.

Discuss strategy and present to class.Discuss strategy and present to class.