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.
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You eat
Why You Eat
Hunger is a feeling of physical discomfort that is
caused by your bodys 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
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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.
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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
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General Guide to Calories*


40 Calories is low

100 Calories is moderate

400 Calories is high



*Based on a 2,000-calorie diet.
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Limit These Nutrients
The goal is to stay
BELOW 100% of the
DV for each of these
nutrients per day.
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Get Enough of These Nutrients
Try to get 100% of the
DV for each of these
nutrients each day.
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The Footnote

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Examples of DVs versus %DVs*
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Whats High? Whats Low?
Do You Have to Calculate to Know?

Footnote
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The % DV Does the Math for You
Look here for highs
and lows!
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Quick Guide to % DV
5% DV or less is Low

Limit these
Nutrients
Get Enough
of these
Nutrients
20% DV or more is High
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No % Daily Value
Trans Fat
Sugars
Protein
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Read the Nutrition Facts Label For Total Sugars
Plain Yogurt Fruit Yogurt
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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
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Calcium In Your Daily Diet
Calcium
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Calcium Calculation
100% DV = 1,000mg calcium
30% DV = 300mg calcium = one cup of milk
130% DV = 1,300mg calcium = daily goal for teens
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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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