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Section 9.1 Choosing Food Wisely
Choosing Food Wisely
Objectives
Summarize three main reasons why you eat.
Analyze the information contained on food
labels.
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Section 9.1 Choosing Food Wisely
Why You Eat
• You eat
• to meet your nutritional needs
• to satisfy your appetite
• to supply your body with energy
• 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.
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Section 9.1 Choosing Food Wisely
The Foods You Choose
• Personal Preferences: Whatever your personal
preferences are, they have a huge impact on your
food choices every day.
• 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.
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Section 9.1 Choosing Food Wisely
Evaluating Food Choices
• When choosing foods, it is important to read and
evaluate the information on the food label.
• The information includes
• nutrition facts
• nutrient and health claims
• Daily Values
• freshness dates
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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 these
Nutrients
Get Enough
of these
Nutrients
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 Sugars
Plain 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 milk
130% DV = 1,300mg calcium = daily goal for teens
Section 9.1 Choosing Food Wisely
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Section 9.1 Choosing Food Wisely
Daily Values
• Daily Values are recommendations that specify the
amounts of certain nutrients that the average person
should obtain each day.
• 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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Section 9.1 Choosing Food Wisely
Open Dates
• The labels on prepared foods also include open
dates.
• 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.
• The “do-not-use-after” date is the expiration date.
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Section 9.1 Choosing Food Wisely
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