Healthy Food Guidelines

Healthy

Food

Guidelines

Guidelines

US of Health
and Human
Services

USDA
US
Department of
Agriculture

My
Plate

Dietary
Guidelines
for
Americans

Revised every 5 years

Provides recommended dietary
allowances for certain
nutrients and patterns to
promote health

Put the Dietary Guidelines
for Americans into practice

5 food groups

MyPlate

MyPlate Plan

Portion Sizes

Portion size

How much food do you
choose to eat at one time
Vary from meal to meal
Restaurants usually serve
one person enough food
for two or three people

How to be more aware of
portions

Read the label
Eat from a plate, not a
package
Use the right tools
Skip the upgrade

A baseball or an average-sized fist

Measures about 1 cup
Appropriate portion size for raw or cooked vegetables, whole fruit, or 100% fruit juice

A tennis ball or a small scooped handful

Measures about ½ cup
Equal to the 1-ounce equivalent for grains, such as pasta, rice, and oatmeal

A deck of cards or the palm of the hand

Measures about 3 ounce-equivalents
Appropriate portion size for fish, chicken, beef, and other meats

The size of the thumb

Measures about 1 tablespoon
Appropriate portion size for peanut butter or other nut spreads such as almond butter

A postage stamp or the tip of the pointer finger to the first joint

Measures about 1 teaspoon
Appropriate portion size for oils or other fats

Things To Pay
Attention To
When Eating

Calories

Units of
energy in
food

Nutrient-dense
foods

Provide
vitamins,
minerals,
etc

Empty calories

Calories that
supply few, if any
nutrients to the
body

Added sugars,
saturated fats, and
sodium

Multiple Choice

Which two organizations are responsible for the Dietary Guidelines for Americans?

• USDA and FDA

• USDA and HHS

• CDC and USDA

• HHS and FDA

Multiple Choice

What is the purpose of the Dietary Guidelines for Americans?

• To provide a historical overview of American cuisine

• To regulate food production standards

• To provide recommended dietary allowances for certain nutrients and patterns to promote health

• To create a national food supply sytem

Multiple Choice

What tool is mentioned to help put the Dietary Guidelines for Americans into practice?

• Food Pyramid

• My Plate

• Nutritional Facts Label

• Calorie Counter

Multiple Choice

How many food groups are identified in the Dietary Guidelines for Americans?

• 3

• 4

• 5

• 6

Multiple Choice

What does portion size refer to?

• The amount of food served in restaurants

• How much food you choose to eat at one time

• The variety of food available

• The nutritional value of the food

Multiple Choice

What is a recommended practice to help control portion sizes?

• Always upgrade to a larger size

• Eat from a plate, not a package

• Only eat at restaurants

• Avoid using any tools

Multiple Choice

What is the appropriate portion size for raw or cooked vegetables, whole fruit, or 100% fruit juice?

• The size of a tennis ball

• The size of a baseball or an average-sized fist

• A deck of cards

• The size of the thumb

Multiple Choice

How much does a tennis ball or a small scooped handful measure?

• About 1 tablespoon

• About 1 cup

• About 1/2 cup

• About 3 oz

Multiple Choice

What is the appropriate portion size for fish, chicken, beef, and other meats?

• The size of a baseball or an average-sized fist

• The size of the thumb

• A deck of cards or the palm of the hand

• A postage stamp or the tip of the pointer finger to the first joint

Multiple Choice

What are empty calories?

• Calories that provide a high amount of nutrients

• Calories that supply few, if any nutrients to the body

• Calories found only in fruits and vegetables

• Calories that increase body weight

Multiple Choice

Which of the following should be limited in a healthy diet?

• Nutrient-dense foods

• Calories from fruits

• Added sugars, saturated fats, and sodium

• Vitamins and minerals

Nutrition Facts
and Food Labels

Serving Size

Volume or weight of a
single serving of the
food

Servings

Number of servings in a
package

Ingredients Label

Ingredients appear
in the order they
contribute to the
produce
Corn, syrup, corn
sweetener, fructose,
dextrose, high-
fructose corn syrup,
lactose, maltose,
sucrose, malt syrup,
molasses, honey,
glucose, and fruit
juice concentrate

Food additives

Substances added to the
food process caused desired
changes to flavor, shelf life,
or other reasons

Nutrition Label Facts

Reduced

Contains 25% less of
a given nutrient

Light

Must contain 1/3
fewer calories
1/2 the fat
or 1/2 the sodium

Low

Eat regularly without
exceeding your daily limits
for fat, saturated fat,
cholesterol, sodium, or
calories

Free

Contains none or an
insignificant
amount; of fat,
sugar, saturated fat,
trans fat,
cholesterol, sodium,
or calories

Multiple Choice

What does the serving size on a nutrition label indicate?

• The total amount of food in the package

• The volume or weight of a single serving of the food

• The number of calories per serving

• e percentage of daily value for each nutrient

Multiple Choice

According to the nutrition label, what should you limit?

• Total carbs and protein

• Dietary fiber and potassium

• Total fat, sat fat, cholesterol and sodium

• Vitamin D and calcium

Multiple Choice

How do ingredients appear on a product label?

• Alphabetically

• By color

• In the order they contribute to the product

• Randomly

Multiple Choice

Which of the following is NOT listed as a type of sugar on the ingredients label?

• Corn syrup

• Fructose

• Salt

• Maltose

Food

Sensitivities
and Safety

Food Safety

Foodborne
Illnesses

Food
Poisoning
Illnesses
transmitted
by foods
Very common
Preventable

Food Infection

Foodborne
illness occurs
when food is
handled or
prepared
improperly

Caused by
bacteria,
viruses, or
parasites

Food Sensitivities

Food
Intolerances

A
person's
body
cannot
properly
digest
particular
types of
food

Food Allergy

Condition
in which
the body's
immune
system
reacts to
food as if
the food
is harmful

Multiple Choice

What is a food intolerance?

• A condition in which the body's immune system reacts to food as if the food is harmful.

• A person's body cannot properly digest particular types of food.

• A type of food that causes a rash when touched.

• A preference for certain types of food over others.

Multiple Choice

What is a food allergy?

• A dislike for certain types of food flavors

• A condition where food is digested too quickly

• A condition in which the body's immune system reacts to food as if the food is harmful

• A person's body cannot properly digest particular types of food

Multiple Choice

What is one way to avoid cross-contamination in the kitchen?

• Use the same cutting board for meat and vegetables

• Store meat and poultry on the top refrigerator shelf

• Thaw foods in a refrigerator or microwave

• Wash cooking equipment with cold water

Multiple Choice

Which of the following should be avoided to prevent foodborne illness?

• Drinkng pasteurized juice

• Tawing food in a microwave

• Purchasing cans that are leaking or bulging

• Refrigerating perishable food promptly