Developing Healthful Eating Habits Unit 5 Lesson 28

Developing Healthful Eating Habits Unit 5, Lesson 28 National Health Standards 1. 1, 1. 5, 7. 1, 7. 2

Why People Eat �Physiological need for food – HUNGER �Some people eat to satisfy hunger; some people eat to cope with stress in their lives �Eat when you are hungry �Eat to obtain nutrients needed for body to function properly

�Develop healthful eating habits �Understand why you eat �Plan meals and snacks �Much of our total energy is emotional

Healthful Breakfast and Lunch �Metabolism – rate at which food is converted into energy in body cells �Energy gained at breakfast keeps one active throughout the morning �Lunch keeps one alert and able to focus on schoolwork throughout the afternoon

Breakfast Dos and Don’ts Do Don’t Do have fruits and vegetables or drink fruit and vegetable juices Limit fatty, greasy, salt-cured, or fried foods Eat foods high in proteins Do eat foods that are sources of grains and fiber

Healthful Dinner and Snacks �Eat a healthful dinner �Evaluate foods eaten throughout the day and plan foods to provide the missing nutrients for the day

�Dinner Do’s and Don’ts �Do eat a variety of foods �Don’t eat too close to bedtime �Don’t eat spicy foods or drink caffeine, if you have trouble sleeping

�Healthful Snacks �Eat snacks to stop hunger and get needed servings from My. Pyramid �Do not snack when you are bored, lonely, anxious, or depressed �Do not snack just to take a break from hard work �Do follow the Dietary Guidelines when choosing snacks

Nutrition and Sports �Vitamin Supplements �Taking a substance to increase dietary intake �Megadosing � taking excessive amounts of vitamins � No evidence that this improves sports performance � Taking specific vitamins in excess can be harmful

�Salt tablets �Most teens get 10 times needed amount without taking these tablets �Drink plenty of water instead of taking these tablets

�Sports drinks �Ads claim sports drinks replenish electrolytes lost during physical activity �Electrolyte – nutrient that becomes electrically charged when in a solution, such as a bodily fluid �Sodium and potassium – electrolytes � Need to be balanced for normal heartbeat

�Energy Bars �Many contain lots of calories and sugar �Some contain fruits, grains, and nuts �Some contain more protein than carbohydrates

�Carbohydrate loading �Few days of very low carbohydrate intake followed by a few days of very high carbohydrate intake �Supposed to load muscles with glycogen �Mixed opinions

�Protein loading �Extra protein eaten to increase muscle size �Does NOT increase muscle size – EXERCISE increases muscle size �Some athletes need to “make” weight or maintain certain weight �Only safe way to maintain weight is REGULAR EXERCISE AND BALANCED DIET

Eating Out �Check for number of servings �Check the menu for healthy choices �Check cooking methods of food choices

Breakfast Choices �Avoid high-calorie and high-fat foods �Meat choices �choose Canadian bacon over sausage and bacon �Choose egg white or egg substitute rather than whole eggs

�Other good breakfast choices �Fresh fruit with cottage cheese or yogurt �Oatmeal �Bagel with low-fat jam or fruit-spread

Lunch Choices �Meats with little fat �Tuna and chicken salad – great choices �Choose whole-wheat or multi-grain breads �Soups �Limit amount of fried foods

Dinner Choices �Choose chicken, grilled pork, fish, or smaller portion of steak �Large salad with little or no dressing �Steamed vegetables �For dessert – fresh fruit, low-fat frozen yogurt, or sorbet OR split a dessert

ETHNIC FOODS Healthful Choices Moderate Use Foods FYI Asian/Pacific Steamed white or brown rice, broiled fish and chicken, tofu, miso (bean paste), soup, broth-based soups Foods cooked with oil, such as egg rolls or tempura, soy sauce, creamy sauces Soy Sauce and pickled foods are high in sodium European Pasta with vegetables, marinara sauce, broiled fish and chicken, antipasto, vegetables, fruits Pasta with cream sauce, gravy, pastry, sausage, food cooked in oil or fat, ice cream Ratatouille, a Mediterranean vegetable dish, is a delicious way to provide servings of vegetables African/Middle Eastern Steamed white or brown rice, broiled fish and chicken, chickpeas, greens, vegetables curries Fried meat, cured meat products, curries Curries made with coconut milk are higher in fat than tomatobased curries. North and South America Beans and whole-grains, rice, grilled chicken or fish, corn tortillas, salsa, steamed vegetables Fried foods, creambased soup, hard cheese, mayonnaisebased salad dressing Fajitas without cheese are usually lower in fat and calories than enchiladas Meeks, Linda. Heit, Philip. Page, Randy. Health and Wellness. 2008. p. 319.

Food-Borne Illnesses �Illness caused by consuming foods or beverages contaminated with pathogens � 3 serious illnesses �Salmonellosis – caused by the bacterium salmonella, which contaminates water, kitchen surfaces, eggs, and raw chicken, seafood, and other meats

�Botulism � Caused by bacterium Clostridium botulinum produced by a toxin that contaminates improperly canned foods, attacking nervous system � Special strain of bacterium Escherichia coli (E coli) – can contaminate undercooked meat, especially hamburger, causing a severe form of food poisoning

�Gastroenteritis �Caused by a virus or bacteria �Causes inflammation of the stomach and small and large intestines

Food Safety at the Store �Check expiration dates �Choose canned foods and packages free from dents, cracks, tears, holes, bulges, and rust �Open egg carton and check for cracked eggs

Food Safety in the Refrigerator �Keep refrigerator between 35 o and 45 o F. �Keep freezer at or below 0 o F.

Food Safety in the Kitchen �ALWAYS wash your hands for 20 seconds with hot, soapy water �Wash hands, cooking utensils, and surfaces after contact with raw eggs, raw chicken, and all other raw meats �Keep raw meat, chicken, and fish juices away from other foods

�Do not use same towel on other surfaces or items after cleaning surfaces on which there was raw food �Cover cuts and sores with bandages or plastic gloves �Thaw foods correctly – refrigerator or microwave �Wash fruits and vegetables with running water �Cook eggs until they are firm, not runny

�Do not taste foods that are not thoroughly cooked

Food Safety on the Table �Place cooked foods in a clean serving dish; don’t use same unwashed prep plate to serve cooked food �Rinse cooking utensils �Don’t let foods sit at room temperature for more than 2 hours �Keep hot foods hot; cold food cold

Inspect foods in the refrigerator �Milk – 4 or 5 days past sell-by-date �Orange Juice – up to a week after opening �Refrigerated raw chicken – 1 – 2 days �Cooked chicken – 3 – 4 days �Hard cheese – 3 – 4 weeks after opening

�Cold cuts and hot dogs – 3 – 5 days �Eggs – 3 weeks �Ground beef – 1 – 2 days

Sharing Food Safely �DON’T BE A: �Double dipper – dip food, eat a bite, and dip again �Pop swapper – drink from other people’s drinks �Careless Cook – taste foods a preparing them and use same spoon for each taste without cleaning the utensil

�Container contaminator – eat or drink directly from the container �Bite burglar – takes bite of another’s foods using burglar’s contaminated utensil or using other person’s utensil