AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

More documents

Recommendations

Info

<strong>CH03</strong>_LE1 6/28/05 4:19 PM Page 166 Play it Safe with Food Know how to prepare, handle, and store food safely. Part of wise nutrition involves making sure that foods are safe from harmful bacteria and other contaminants. Doing so reduces the risk of foodborne illness, which is a sickness that results from eating food that is not safe to eat. • Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. • Chill perishable foods promptly and thaw foods properly. Nutrition Labeling Perhaps you have noticed that all packaged foods carry a label titled “Nutrition Facts.” These labels provide valuable information for making healthful food choices. Food labels compare products to the Percent Daily Value. This figure is the percent of the recommended daily amount of a nutrient provided in a serving of food. The Percent Daily Value is based on an intake of 2,000 calories per day. Understanding how to read a food label, like the one shown in Figure 3–7, can help you select nutritious foods and balance your eating pattern. FIGURE 3–7. WHAT THE FOOD LABEL TELLS YOU Food labels provide important nutritional information that can help you make sensible food choices. A B C The nutrient content of the food is calculated according to its serving size. The serving size on the food label may differ from sizes shown on the Food Guide Pyramid. The amount of total fat in one serving is listed, followed by the amount of saturated fat. The calories from fat are shown to the right of the total calories per serving. Major vitamins and minerals are shown, along with their Percent Daily Value. Nutrition Facts Serving Size 1 /2 cup (114g) Servings Per Container 4 Amount Per Serving Calories 90 Calories from Fat 30 % Daily Value* Total Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 300mg 13% Total Carbohydrate 13g 4% Dietary Fiber 3g 12% Sugars 3g Protein 3g Vitamin A 80% • Vitamin C 60% Calcium 4% • Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less Than 65g 80g Sat Fat Less Than 20g 25g Cholesterol Less Than 300mg 300mg Sodium Less Than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4 D E A Major nutrients are listed in milligrams (mg) or grams (g) and as a percentage of the recommended amount for a person consuming 2,000 calories per day. Dietary fiber and sugar are given under Total Carbohydrate. Information provided on the lower part of the Nutrition Facts panel is the same from product to product. It contains advice about the amounts of certain nutrients that should be eaten each day. Amounts are given for both a 2,000- calorie and a 2,500- calorie diet. 166 CHAPTER 3 BE HEALTH SMART
<strong>CH03</strong>_LE1 6/28/05 4:19 PM Page 167 Vegetarianism A vegetarian is a person who eats mostly or only plant foods. Some people are vegetarians for religious or cultural reasons. Others make this choice because of their concern for the environment or for how food animals are raised or slaughtered. Many people become vegetarians for health reasons. By cutting out the saturated fats and cholesterol found in many or all animal products, vegetarians may reduce their risk of cardiovascular disease and some cancers. Also, vegetarians may consume more fruits, vegetables, and whole grains— foods that are linked to a reduced risk of many health problems. Figure 3–9 describes four vegetarian eating styles. FIGURE 3–8. Many people become vegetarians for health reasons. FIGURE 3–9. VEGETARIAN EATING PLANS No matter which plan a person follows, a vegetarian eating style still involves choosing nutritious foods. Plan Name Lacto-ovo vegetarianism Lacto vegetarianism Foods Included • Dairy (lacto) foods and eggs (ovo) in addition to foods from plant sources. • Dairy foods in addition to foods from plant sources. Ovo vegetarianism Vegan • Eggs and foods from plant sources. Fortified soy milk and soy cheese are often substituted for dairy products. • Foods from plant sources only. Fortified soy milk and soy cheese are often substituted for dairy products. LESSON 2 NUTRITION 167
Page 1 and 2: CH03_LE1 6/28/05 4:19 PM Page 155 N
Page 3 and 4: CH03_LE1 6/28/05 4:19 PM Page 157 F
Page 5 and 6: CH03_LE1 6/28/05 4:19 PM Page 159 U
Page 7 and 8: CH03_LE1 6/28/05 4:19 PM Page 161 O
Page 9 and 10: CH03_LE1 6/28/05 4:19 PM Page 163 N
Page 11: CH03_LE1 6/28/05 4:19 PM Page 165

AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?