Section 9.1 Choosing Food Wisely

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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

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• 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

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• 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

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• 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

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Section 9.1 Choosing Food Wisely

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• 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.

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• 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.

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