Health and Nutrition
Welcome to the YOU CAN School Program online presentation about Health and Nutrition Awareness.
In this presentation, you will learn what healthy eating is, how to eat healthy using the USDA Food Pyramid as a guideline, and how to avoid fats, sugars, and salts by making healthier food choices.
This information will give you the tools to make healthy decisions about your eating now and throughout your life.
WHAT IS HEALTHY EATING?
You've probably heard about lots of different kinds of diets or techniques designed to help you eat healthier, but when it comes down to it, there are three simple guidelines to follow if you want to eat healthy.
- Eat moderately
- Eat a balanced diet
- Follow the USDA Food Pyramid Guidelines
Let's talk more about each one.
EATING MODERATELY
Eating moderately is pretty straightforward. It means that you eat when you're hungry and stop eating when you're full. Simple, right? Well, it can be tricky if you really haven't paid attention to how much you're eating before. Here are some tips for helping you eat in moderation.
DON'T FILL UP YOUR PLATE
Just because you have room on your plate doesn't mean you have to fill up every empty space with food. Start out with small servings of food, and if you're still hungry when you're finished, eat more. Sometimes, you may be tempted to eat everything on your plate because it's there and you don't want to waste food. The result is that you end up eating too much and feel stuffed.
Restaurants in the United States are notorious for giving one person enough food for two or even three meals, and if you find yourself in this situation, eat half of your food, and take the rest home for lunch the next day.
EAT SLOWLY
Another way to eat moderately is to eat slowly. It takes a while for your brain to register that your stomach is full. If you quickly stuff bite after bite into your mouth, you'll already have over-eaten by the time your brain tells you that you're full.
Instead of eating quickly, take time to chew and swallow each bite before taking another one. This will give your brain time to catch up with your stomach and let you know when you've had enough to eat.
DON'T LET YOURSELF GET TOO HUNGRY
When you let yourself go too long between meals, it impacts your metabolism and blood sugar levels and also increases the chances that you'll overeat. In fact, if you're really hungry, you may be tempted to make an unhealthy choice because it's the most convenient.
A rule of thumb is to eat three meals a day and a healthy snack two to three hours after each meal. This keeps your hunger at bay and keeps your blood sugar level. Never let yourself go more than six hours between meals. The only exception is when you're sleeping at night.
EAT A BALANCED DIET
In addition to eating moderately, healthy eating also means eating a balanced diet. This is important because a balanced diet ensures your body is getting all of the nutrients it need to function properly. How do you eat a balanced diet?
INCLUDE VARIETY IN EVERY MEAL
Every meal you eat should consist of a variety of different types of foods. For example, a good breakfast may include protein such as eggs, whole grains like oatmeal, and fruit such as blueberries. For lunch, a turkey and cheese sandwich on while grain bread with carrots on the side includes protein, carbohydrates, dairy and vegetables.
But how do you know which foods to eat throughout the day? Use the USDA Food Pyramid.
USDA FOOD PYRAMID GUIDELINES
The United States Department of Agriculture (USDA) has developed specific eating guidelines for children, teens, and adults based on age, activity level, and gender. You can get your own customized guidelines at www.mypyramid.gov, but regardless of a person's age, activity level, or gender, the USDA recommends eating foods from six different food groups:
- Grains
- Vegetables
- Fruits
- Meat and Beans
- Milk
- Oil
Let's go over each one.
GRAINS
Grains are important sources of a lot of nutrients such as dietary fiber, several B vitamins, and minerals such as iron and magnesium. Grains give you the energy you need, and the dietary fiber from whole grains may reduce the risk of developing heart disease.
Any food made from wheat, rice, oats, barley, or another cereal grain is a grain. You can find grains in the form of breads, breakfast cereals, pasta, rice, crackers, tortillas, and oatmeal.
WHOLE GRAINS
For the best health benefit, the USDA recommends that at least half of your daily grain servings be from whole grains like whole wheat bread, oatmeal, and brown rice. Even popcorn is a whole grain.
Refined grains such as white bread and white rice usually do not contain as much dietary fiber, B vitamins, and iron.
Recommended amounts of grain are measured in ounces. One slice of bread, one cup of ready-to-eat cereal, or one-half cup of cooked rice, pasta, or cereal can be considered as one ounce.
VEGETABLES
Another food group on the USDA Food Pyramid is vegetables. Including a variety of vegetables in your diet may reduce the risk for stroke and other cardiovascular diseases, and vegetables are rich in potassium and other vitamins and minerals your body needs to function properly.
Any vegetable or 100% vegetable juice can be counted toward yoru daily vegetable intake. Vegetables include dark green vegetables like spinach and broccoli; orange vegetables like carrots, acorn squash, and sweet potatoes; dry beans and peas, starchy vegetables like corn and potatoes; and other vegetables like cauliflower, tomatoes, and zucchini.
VEGETABLE SERVINGS
The amount of vegetables you need depends on your age, gender, and activity level. Different vegetables contain different vitamins and nutrients, so try to include a variety of vegetables in your daily diet.
In general, one cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as one cup from the vegetable group.
FRUITS
The next food group on the USDA Food Pyramid is fruit. Including a variety of fruits in your diet may reduce the risk for stroke and other cardiovascular diseases, and fruits are rich in potassium, dietary fiber, and vitamin C, important nutrients your body needs.
Any fruit or 100% fruit juice counts as part of the fruit group, and you may get your fruits fresh, canned, frozen or dried. Some commonly eaten fruits include apples, bananas, berries, grapes, melons, oranges, pineapple, raisins, and more.
FRUIT SERVINGS
The amount of fruit you need depends on your age, gender, and activity level. Different fruits contain different vitamins and nutrients, so try to include a variety of fruits in your daily diet.
In general, one cup of fruit or 100% fruit uice, or 1/2 cup of dried fruit can be considered as one cup from the fruit group.
OILS
The next food group on the USDA Food Pyramid is oils. Oils are fats that are liquid at room temperature and come from many different plants and from fish. Oils are important because they contain essential fatty acids and are the major source of vitamin E in most American diets.
Some common oils include corn oil and olive oil, and a number of foods such as nuts, olives, some fish, and avocados are naturally high in oils.
Oils should not be confused with solid fats like butter, margarine, and fats in meats. Solid fats are high in saturated fats and should be avoided or strictly limited. We'll discuss solid fats more a little later on.
OIL SERVINGS
Because oils are high in calories, you only need a little in your daily intake. In fact, most of the oil Americans consume is in their foods such as nuts, fish, cooking oil, and salad dressing. You rarely need to add additional oil to your diet.
The amount of oil you need depends on your age, gender, and activity level.
MILK
Another food group on the USDA Pyramid is the milk group. All liquid milk products and many foods made from milk are included in the milk group. Drinking milk and eating mild products helps build and maintain bone mass and teeth. Milk also contains calcium, vitamin D, and potassium.
Foods in the milk group include all milk, plain or flavored; cheeses; yogurt; and mild-based desserts like pudding, frozen yogurt, and ice cream.
MILK SERVINGS
The amount of milk you need each day depends on your age, gender, and activity level, but most males an females age nine and older need at least three cups a day.
In most cases, one cup of milk or yogurt, 1 1/2 ounces of natural cheese, or two ounces of processed cheese count as one cup from the milk group.
When choosing milk products, choose low-fat or fat-free versions to reduce your intake of saturated fats and sugars.
MEATS AND BEANS
The final food group on the USDA Food Pyramid is meats and beans. Foods from this group provide the protein your body needs to build bone, muscles, skin, blood, enzymes, and hormones. Meat and beans also provide a number of B vitamins, vitamin E, iron, zinc, and magnesium, nutrients your body requires for optimal performance.
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the meat and beans group. Dry beans and peas are also part of the vegetable group. If you've eaten your daily amount of meat, you can count the dry beans and peas you eat toward your vegetable intake and vice versa.
MEAT SERVINGS
The amount of meat you need depends on your age, gender, and activity level, but make certin your choices include the leanest cuts of beef and pork, skinless poulty, and lean luncheon meats for sandwiches.
In most cases, one ounce of meat, poultry, or fish, 1/4 cup of cooked dry beans, one egg, one tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as one ounce equivalent from the meat and beans group.
AVOIDING FATS, SUGARS, AND SALTS
Now that you know what you SHOULD be eating every day, let's talk about what you SHOULDN'T be eating. Many foods in the typical American diet contain fats, sugars, salt, and other additives that are not healthy. Even if you intent not to eat them, they may be hidden in foods that you may believe are healthy.
HIDDEN FATS, SUGARS, AND SALTS
Canned spaghetti sauces and tomato products may contain added sugar and salt. Canned fruit that's canned in syrup instead of fruit juice contains a lot of extra sugar your body does not need. Soups, chilis, stews, and broths may also contain a lot of fat, sugar, and salt.
Casseroles and other dishes made with lots of cream and cheese also contain lots of added fat and even added salt and sugar.
With all of these hidden fats, sugars, and salts, how do you make healthier choices?
READ NUTRITION LABELS
Look closely at the nutrition labels of the canned products you eat. Do they contain a lot of sugar or sodium? Look for the lower sugar or lower sodium equivalents.
Is your fruit canned in heavy syrup? Look for fruit canned in water or its own juice.
Is your tuna packed in oil? Choose the variety packed in water.
Is your ice cream made with whole milk? Choose low-fat or fat-free, or try a sugar-free frozen yogurt.
CHOOSE FRESH
The best way to avoid hidden fats, sugars and salt is to eat fresh foods. Eat whole or cut-up fruit instead of canned. Make your own soups and stews so you can control how much of the bad stuff goes in. You can even make your own salad dressings using fresh ingredients. There are many sources of recipes online for delicious and healthy salad dressings.
Now that you've learned about what you SHOULD and SHOULDN'T be eating, take a few minutes to see if you can choose healthy meals.
HEALTH & NUTRITION EXERCISE
Tony is a 17-year-old male. He's on his school's track team and exercises 30-60 minutes on most days.
According to the USDA Food Pyramid Guidelines, he needs the following each day:
- Grains: 10 ounces
- Fruits: 2 cups
- Meat and Beans: 7 ounces
- Vegetables: 3 cups
- Milk: 3 cups
- Oils: 6 teaspoons
Tony has a track meet coming up tomorrow and needs to be sure he eats a proper diet today so he has all of the energy he needs to perform his best at the meet. Can you help him choose the foods he should be eating?
(As the user makes selections for Tony, the value towards his daily intake needs is indicated on the side of the screen. Explanations are made that could make less healthy options better; affirmations are made when the best option is chosen. Additionally, after all fo the questions are answered, each food group will be reviewed.)
Question 1
What should Tony eat for breakfast?
- Cinnamon raisin bagel with cream cheese, diet soda
- 1 cup oatmeal, 2 eggs scrambled in olive oil, 1 cup blueberries, glass of low-fat milk
- 1 cup yogurt, 1/2 cup blueberries, orange juice
- 1 orange, 1 slice of white toast with butter, water
Question 2
It's time for Tony's mid-morning snack. What should he eat?
- A peach and a piece of string cheese, water
- 1 cup raw carrots with ranch dressing, diet soda
- A bag of potato chips, soda
- 1 cup of yogurt with cup blueberries, orange juice
Question 3
What should Tony have for lunch today?
- Pepperoni pizza a side salad
- Cheeseburger and french fries
- Turkey, cheese and avocado sandwich on whole wheat bread, 1 cup of carrots
- Whole wheat pasta with chicken and vegetables cooked in olive oil
Question 4
Tony is hungry, but dinner isn't for another 2 hours. What should he eat for a snack?
- 1 cup sugar-free pudding
- Yogurt and 1/4 cup raisins
- Ppocorn
- Pretzels and 1/2 cup graps
Question 5
Dinnetime! What should Tony eat?
- Fried chicken fingers and rice
- His grandma's homemade lasagna, garlic bread, and side salad
- Baked salmon with broccoli and brown rice
- Grilled steak, mashed potatoes, and mushrooms
Question 6
What should Tony eat for his nighttime snack?
- Ice cream with chocolate syrup
- Whole wheat crackers and reduced fat cheddar cheese
- Rice pudding
- An orange
Conclusion
Now that you know how to eat healthy, you have the power to make changes to your diet to ensure you're eating healthy now and in the future.