Independent living chapter 21 packet

How do you choose quality grain products?

Check the ingredients list. A loaf labeled wheat bread doesn't contain while wheat unless ingredient list says so. Products such as white bread and white rice have undergone processing that removes fiber/nutrients. Enriched grain products have had some nutrients added back in

How do you choose quality poultry?

Look for one that is meaty and doesn't look dry. If buying whole bird or pieces with skin, the skin should be creamy white, or yellow and unblemished

What's included with manage your weight?

Maintaining body weight in healthy range helps look and feel better. Key is to balance the energy you get from foods/drinks with energy the body used in daily activities. Both forms of energy are measured in calories. If you eat more calories than you use, the extra energy is stored as fat.

What are guidelines for healthful living?

Making a healthy eating plan isn't hard if you follow guidelines. The US government has a food guidance system and guidelines to help make wise choices about food/physical activity.

What's included with control high-fat toppings?

Ask for butter, sour cream, salad dressings, and sauces to be left off or on the side, so you can control how much of them you eat. Choose low-fat/fat-free alternatives

What's included with milk group

milk, and foods made from milk like yogurt/cheese. Provide calcium, potassium, and vitamin D

What's included with be physically active each day?

Physical activity is any activity that keeps you moving. It helps you look/feel good, maintain a healthy weight manage stress, strengthen your heart/lungs, and helps prevent future health problems. Aim for 60 minutes of physical activity per day.

How do you choose quality eggs?

They're classified by size, like extra large, large, and medium. Large is size used in most recipes. When buying, open carton and make sure eggs are clean and have no cracks. Brown eggs are more expensive than white eggs, but the color of the eggshell has no effect on nutrition/quality

What's included with fats?

They're concentrated forms of energy necessary for healthy skin and normal growth. They carry vitamins to places where they're needed. Occur naturally in meat, poultry, fish, egg yolks, nuts, and dairy products. Also found in vegetable oil, margarine, and mayonnaise.

How do you choose quality dry beans and peas?

They're excellent sources of fiber and you can buy them in bulk, in bag/boxes, or as canned goods. Canned bean/peas are ready to heat and serve. When buying loose or packaged dry beans/peas, look for bright color, uniform size, and no visible damage.

What happens with Grade labels?

They're indications of quality that appear on certain food items like meats, poultry, eggs, fruits, and vegetabels. They're based not on nutritional value buy on the food's appearance, taste, and texture. They might use terms such as Grade A, select, or fancy depending on the type of food. Grading is voluntary, and is provided by government agencies within the USDA, but paid for by the food producers and processors who request it

What's included with minerals?

They're needed in small amounts and become part of the body structures such as bones/teeth. They regulate certain body functions such as making red blood cells and helping blood to clot.

What's included with vitamins?

They're only needed in small amounts, but are vital to good health. They help the body fight diseases, use other nutrients, and regulate body processes.

nutrients

the substances found in food enable the body to function properly

net weight

the weight of the product and any liquid in which the product is packed, not including the weight of the container

What happens with budgeting for food expenses?

14% of spending in households goes toward food. In houses with more family members or less income, food expenses are higher proportions. Individual priorities/preferences are factors too. Food expenses should be planned within context of household budget. Food is essential budget item. Other categories may be cut back in order to allow food budget large enough to meet needs. Money is important resource when meeting food needs. When money is limited, other resources can fill gap. Knowledge can help you get better nutrition at less cost. time, energy, food preparation skills, and kitchen equipment helps prepare more meals using inexpensive ingredients. You can save money using fewer convenience foods and eat out less. You can use own resources to grow food in a garden.

What happens with paying the bill and tipping?

At fast food, you pay in advance. In table-service, you pay after finishing meal. The server leaves a check listing the items you ordered, their cost, and a total cost for the meal. When with a group, ask for separate checks when you order. If not possible, arrange for one person to pay the bill and figure out how much each person owes. Read the check carefully to make sure everything is listed and you weren't charged for items you didn't order. Customers are normally expected to pay their server a gratuity/tip. The starting figure is 15% of the cost of the meal. If you're happy, you might pay a higher percentage. Sometimes a 15% tip is automatically added to the total for large groups particularly. If you're not sure whether it's been added or not, ask. Most times, you'll be allowed to pay with either cash/credit card. If in cash, leave money for tip on the table. If on credit card, write the amount for the tip in appropriate space then calculate the total.

What's included with choose carefully at the salad bar?

Be aware that many salad bar items like pasta salad, potato salad, and veggies marinated in oil are high in fat. Look for raw veggies/fruits instead

How do you choose quality food?

Consider quality as well as price when shopping. Avoid purchasing any food that looks damaged. Don't buy dented cans/torn bag or boxes. Check that safety seals are intact. Make sure frozen foods are solidly frozen and aren't coated with ice crystals, indicating the product thawed and was refrozen

What's included with be dessert free?

Desserts are high in fat and sugars. If you want sweet ending to meal, share a dessert, order a low-fat frozen yogurt, or substitute fresh fruit, either from menu/at home.

What's included with play it safe with food?

Food not handled, stored, or prepared properly can cause illness. WAsh hands before and after handling food. Keep work surfaces clean and always use clean utensils. Keep raw meat, poultry, and fish away from ready to eat foods. cook foods to safe temp and promptly refrigerate foods that spoil easily.

What are types of nutrients?

Food nourishes you with variety of nutrients. Each nutrient has its own function but many of them work in teams. All are equally important for good health and are placed into 6 group: carbohydrates, proteins, fats, vitamins, minerals, and water.

How can you control costs when eating out?

It's generally more expensive to eat out than at home, but you can control the cost by: Order only what you want- order an appetizer rather than an entrée if not hungry. Don't let the server tempt you to buy dessert if not wanted Look for lower cost items-chicken is less expensive than steak Take note of beverage prices- unlimited refills or charge for each glass/cup; ask for water instead of high-priced soda Remember to factor in the sales tax and tip to decide what to order based on cost

How do you choose from the menu?

It's important to pick nutritious foods when eating out as much as it's when eating at home. It's a good idea to check menus before deciding where to eat and look for restaurants that offer a wide variety of foods. Use your knowledge of food groups/dietary guidelines to see if a restaurant provides the nutrients you need. You'll learn which ones offer the best choices in time. Americans take an active interest in nutrition and restaurant owners responded to this interest. Menus might include "low-fat" or "heart-healthy" items. Fast food place provide nutrition info that lists the amount of calories and nutrients in menu items.

What happens with unit pricing?

Its another source of consumer info found on the price tag on the store shelf. The tag includes the price of the item and the unit price. Unit pricing makes it easier to compare the prices of different sizes and brands of a product.

What are some money saving ideas?

Plan to use leftover/perishables before food goes bad Pay attention to store ads and fliers in newspapers. They give info about deals and have coupons. Keep track of how prices change to recognize a true bargain Base some of your meals on nutritious, cheap foods like grains/beans In recipes like stews, cut back on recommended amounts of meat, poultry or fish. Add more veggies and grains instead.

How do you understand food prices?

Prices for some items change from week to week. Managing a food budget can be challenging, but if you understand what affects food prices you can be a smart consumer.

What should you do before ordering?

Read the menu carefully so you know exactly what you're getting. Most times, the entrée comes with one or more sides. You might get more food than you want, so maybe order a la carte, meaning without a side dish. You'll have more control over what you order, but its almost always more expensive.

calorie

a unit of energy

How do you choose quality meat?

check the color. Beef should be bright red, pork=grayish pink, and lamb=pinkish red. Make sure any outside fat is white, not yellow. Grades of beef include prime, choice and select. Select is the leanest and least expensive.

How can you get low-cost convenience?

convenience foods are helpful resources for busy families. The time saved comes at a cost though. Many are not only higher in price than the ones you prepare yourself, but are higher in fat/sodium. Some alternatives are: Collect quick/easy recipes to prepare fast meals. Use slow cooker so meal will be cooking when away from home and be ready when you return Prechop veggies like green peppers and onions and grate your own cheese Make twice as much as needed of a main dish and serve half which freezing other half for a later meal

bulk foods

foods displayed in covered bins from which you can scoop the amount you want into a plastic bag

Convenience foods

foods processed in ways that make them easier to use

What's included with go lean with protein

Vary protein choices by including beans, peas, nuts, and seeds. Make your meat, poultry and fish choices lean ones, and bake, broil, or grill them.

What's included with grain group?

bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are all examples. They're important sources of dietary fiber, B vitamins, and minerals like iron/magnesium

gratuity

money offered for a service that has been performed

Daily Values

nutrient reference amounts that are set by the FDA for use on food labels

What are influences on food choices?

Advertising is one of the factors that influence. Family and friend influence too. You may like foods because you grew up enjoying them at home. Friends might encourage you to try new foods. Some families enjoy particular foods that are part of their cultural heritage. It's also influenced by family's resources, such as how much time/money you have to spend. Fast foods/convenience foods might be chosen because no time is available to make meals from scratch. Knowledge is another resource. Learning different types of foods allow you to make choices that will benefit your health and makes it possible to make healthy choices without giving up family traditions/personal preferences.

How should you plan your shopping?

After planning menus, plan your food shopping. Having a plan before going to the store will save you time and money. This includes: Make a shopping list- refer to menus you've planned and check to see what you have. If you're running low on stapes, add them to list. Check supermarket ads for sale items if used often and have room to store them properly, plan to stock up while prices are low Shop once a week-more frequent trips waste time and increase chance of buying extra items not needed Shop when stores aren't crowded- it gives you time to read labels, compare prices, and avoid long lines at checkout Don't shop when you're hungry- hunger pangs can make almost anything edible look like something you must have

What's included with limit fats?

Children and teens 4-18 should have a total fat intake of 25-35 percent of calories. Most fats should come from fish, nuts, and vegetable oils. To reduce risk of heart disease, read nutrition info found on food labels, and choose foods that are low in saturated fats, trans fats, and cholesterol.

What's included with be choosy about carbohydrates?

Choose fiber-rich fruits, veggies, and whole grains often. Look for foods/drinks low in added sugars. Soft drinks are high in sugar and low in other nutrients. foods like candy, cakes, cookies, ice cream, and sweet cereals also are high in added sugars.

How do you choose quality fruits/veggies?

Choose ones that are bright in color and free from bruises. Veggies should be firm and crisp. Avoid those wilted or rubbery. Fruits should be heavy for their size and if ripe, yield slightly to pressure. Some can be purchased unripe and allowed to ripen at room temp. Produce that has been prepackaged by the store, may include overripe or damaged items, so select fresh fruits and veggies individually

What's included with get enough nutrients within your calorie needs?

Choose variety of nutrient dense food and beverages from basic food groups. Be sure to stay within daily calorie needs. MyPyramid helps adopt a balanced eating pattern

What's included with reduce sodium and increase potassium?

Choose/prepare foods with little salt and eat plenty of potassium-rich foods such as fruit/veggies. Americans get more sodium from salt than they need. Getting too much sodium leads to high blood pressure, which can lead to heart attacks/strokes. Potassium counteracts sodium's effects. Get out of the salt habit when young. Go easy on salty snacks and on processed foods that are high in sodium. Add less salt during cooking and at the table and flavor food with herbs/spices instead.

How can you save money on food?

Food labels, freshness dates, and unit prices all help get the most for your money. You can also use these strategies to save money: Comparison shop and consider alternatives-compare costs of frozen, canned, and fresh veggies. Look for bargains on fresh fruits/veggies in season Consider buying bulk foods such as nuts/grains Keep in mind some cuts of meat, poultry, and fish yield more servings per pound than others. Consider buying store brand products-national brands and store brands may be identical in quality, packed at the same time by the same processor using comparable ingredients Use coupons wisely-using them to buy items not needed wastes money. Compare prices you might save more by choosing a different brand than using the coupon Shop defensively-stick to shopping list, skip aisles without items on list, don't tempt gadgets, magazines, or candy placed in checkout line.

What happens with supply and demand?

Food prices vary according to supply and demand. Reduced supplies that are in high demand can result in price increases. When droughts, floods, or unseasonably high/low temps damage crops, the costs of those crops rise. A plentiful supply leads to lower prices. Fresh fruits/veggies are available in large amounts at certain times of year (months when they're in season) you can save money and get better quality produce by buying fresh foods when in season.

What happens with production and distribution?

Food starts w/ agriculture. Raw materials, labor and equipment grow crops/raise animals. After food's harvested, it gets processed through cleaning, sorting, packaging. From the processing plant, it's transported to distributors and stored in warehouses, then shipped to retail stores. All of that involves costs passed onto consumers. Some foods are more highly processed such as convenience foods, like canned soups, instant pudding mixes, packaged shredded cheeses, and frozen dinners. They tend to cost more than their fresh food counterparts due to extra processing involved in producing them.

How do you choose quality fish?

Fresh fish has firm flesh, and mild, fresh aroma, not pronounced fishy smell. Whole fish should have red gills, and bright, bulging eyes

What's included with ask for broiled or grilled foods?

Fried foods have a lot more added fat than broiled/grilled food. A menu will indicate whether an item is broiled, grilled or fried. If it doesn't say, ask how the food is prepared.

What's included with focus on fruits and vary your veggies?

Fruits/veggies are naturally low in fat and sources of fiber. They're important sources of vitamins/minerals, like vitamin A and C. Get most of fruit from variety of fruit, not just fruit juice. Eat more dark veggies, orange veggies, and dry beans and peas.

What is included with designing an eating plan?

It's easy and flexible. You can adapt choices to own preferences, eating patterns, family circumstances, and cultural traditions. Some foods include foods from several groups. When choosing foods, keep in mind: Variety- all foods have nutrients, but no single food has all nutrients needed in right amounts. Each group offers different foods Nutrient density-some foods are more nutrient dense. foods with high nutrient density supply significant amounts of several nutrients in relation to the amount of calories. Focus on foods with high nutrient density

What is nutrition for teens?

In teen years, you grow at faster pace than any time since infant. You need right nutrients to fuel the growth. 3 nutrients (calcium, iron and zinc) are particularly important at this life stage, but many don't get them. Calcium works with vitamin D and phosphorus to build strong bones. Building bone mass helps prevent bones from becoming brittle later on. One reason teens don't get enough is they tend to drink soft drinks rather than milk. Switch to fat-free/low-fat milk. If you don't like milk, get calcium from other sources. Iron is needed because of the onset of menstruation in females and rapid growth in both genders. Zinc is essential for healthy growth and other importance.

What's included with water?

It regulates body functions by contributing to many chemical reactions. Also helps keep body temps within a normal range. The body uses and loses it constantly and you need to replace it. Fruits and veggies can provide some of the water your body needs. Experts recommend you drink at least 8 cups of liquid every day. Choose plain water, fruit/veggie juices, milk, or soups. Don't drink sodas that are high in sugar and drinks containing caffeine.

What is in the dietary guidelines for americans?

It was developed by the USDA and department of health and human services and is revised every 5 years. it includes: Get enough nutrients within your calorie needs Manage your weight be physically active each day focus on fruits and vary your vegetables make half of your grains whole get your calcium rich foods go lean with protein limit fats be choosy about carbohydrates reduce sodium (salt) and increase potassium Play it safe with food

How do you store foods?

It won't matter how good food is when you buy it if it spoils before you eat it. Prevent spoilage and preserve quality by going straight home after finishing shopping and store the food properly as soon as you get there. Keep refrigerated and frozen foods cold by picking them up last and putting them away first. Keep fruits and veggies in crisper section of fridge. Potatoes, sweet potatoes, and onions, should be stored in a cool, dark, dry place. In warm humid weather, keep bread in fridge, otherwise store at room temp. Store other grain in covered containers in cool, dry place. Check labels of canned/packaged foods to see how they should be stored. Some may be stored at room temp while unopened but be refrigerated after opening.

What is the MyPyramid?

It's a symbol and food guidance system made by the US Department of Agriculture to encourage healthful food choices and promote physical activity. The color bands represent 5 food groups plus oil. How much you need depends on the number of calories you burn through physical activity. You can get an estimate of calorie needs and amount of foods you should eat from each group by entering your age, gender, and activity level on the MyPyramid on the internet. You can then use the info to explore food choices to fit the recommended amounts for each food group: Grain, vegetable, fruit, oil, milk, and meat and beans.

How do you choose quality dairy products?

Most are available with a range of fat content. You can buy fat-free/skim, low-fat (1%), reduced-fat (2%) or whole milk. Make sure the milk has been pasteurized to kill harmful bacterial and check freshness dates of dairy products

What happens with food labels?

One responsibility of the FDA is to regulate the labeling of food products. Food labels are required by law to carry info for the benefit of consumers They need to have: Statement of identity- name of the food Quantity- number of items in the package, volume, or net weight Ingredients- must be listen in order by weight, from largest amount to smallest. Item with water as first ingredient has more water than anything else. By law, ingredients that might cause allergic reactions must be clearly identified Manufacturer- name and address of the manufacturer, packer or distributor FDA regulates the use of terms "light" "reduced fat" and "low sodium". Food must meet specific requirements to use those terms

What happens with the Nutrition Facts label?

Packaged foods must have one, which provides valuable information about nutrient content of the food. You will find on it: Serving size- nutrient content of food is based on this serving size Calories- number of calories per serving is given as well as number of those calories that come from fat Nutrient amounts per serving- certain nutrients are in grams or milligrams, including total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fiber, sugars, and protein Percent Daily Value- The Daily Values help consumers know whether a given amount of a nutrient is a little or a lot. Label shows what percentage of the Daily value for specific nutrients is provided by one serving of the food

What's included with vegetable group?

any fresh, frozen, canned, or dried veggies, eaten raw/cooked as well as veggie juice. They're important sources of potassium, dietary fiber, folic acid, vitamins A, E, and C/ other nutrients

What's included with limit portion sizes?

Serving sizes in food places keep growing in size. Ask the server for smaller portions or order and appetizer instead of a main course to avoid eating more than needed. If out with others, order a dish you can share. If its not an option, eat half a portion there, and take the remainder home for another meal.

What's included with make your beverages count?

Soft drinks are high in sugar and low in other nutrients. For calcium boost, order milk with meal. If you don't like milk, order water/juice.

What are the different product dates?

Some products are marked with a date to help judge quality and freshness. These include: Pull date- usually says "Sell by" for the last day the item should be sold. The product must be pulled off the store shelf after that date, but there's a reasonable time allowed for home storage and use Pack date- indicates when the product was packaged and helps determine how long the food has been sitting on the shelf in the store Freshness date- "best if used by" can appear before it; food is safe to use after that date but will be past its peak of quality Expiration date- last day a product should be eaten. Federal and state government regulates these for certain perishable foods

How do you use consumer information?

Supermarkets are full of info. Allow enough time to study labels, learn about prices, and build other skills to become a smart shopper.

How do you choose a food store?

Supermarkets are the most known option to shoppers, offering wide range of goods in one location. Doing most shopping in 1 place saves time, but depending on needs/preferences, you might shop at more than 1 place like a specialty store for ethnic foods or farmer's market for fresh local produce. If you have space for large quantities, you might pay for membership at food warehouse club. Convenience stores, delivery services, and online grocery shopping attracts busy consumers and can save time, but costs more. Food cooperative are an option. Members of this must contribute either food they've produces or their time by working and have to pay a fee. Members benefit from lower prices and a share of profits. When choosing, look at cleanliness and quality of food, prices, special promotions offered such as discount card/coupons, location, hours of operation, and level of customer service.

What's included with get your calcium rich foods?

Teens need 3 cups of fat-free/low-fat milk per day or equivalent milk products. People who can't have milk products or choose not to, should get calcium from other sources

What's included with fruit group?

any fruit or 100% fruit juice counts. They're important sources of potassium, dietary fiber, vitamin C and folic acid.

What happens with research and marketing?

The costs of developing/promoting food products are passed onto consumers also. Food companies spend money on research and development to make new products or improve existing ones. Packing is another expense. You pay more for the package than the contents at times. Companies also spend on promoting/advertising products. That one reason why national brands cost more than store-brand/generic products which have little to no advertising

What's included with carbohydrates?

They're sugars/starches and the body's main source of energy. Sugars= naturally in milk, fruits, grains; also refined/removed from their natural sources and added to other foods (candy, cookies) to sweeten. Ingredients like sucrose, dextrose, fructose, corn syrup, honey are added sugars. Starch= in bread, cereals, rice, pasta, dry peas and beans, lentils and startchy veggies like potatoes/corn. Fruits and veggies contain fiber, plant material that can't be digested. Fiber leads to good health by moving through the digestive system or protecting you from certain diseases.

What's included with proteins?

They're used for body growth and repair and maintain cells/tissues. Also provide energy and help body fight diseases. Good sources are meat, poultry, fish, eggs, dairy products, dry beans and peas, and nuts

How can you decide what to eat?

Think about the foods you have already eaten, or expect to eat later. Make sure that your day's food choices as a whole give the recommended amount to you from each food group. If you're short on one (veggies), order something in that group (salad). It's easy to eat too much, or too much of the wrong foods, when eating out. Prevent this by developing strategies to limit the intake of fat/cholesterol and increase your consumption of healthful nutrients. Some suggestions are limit portion sizes, ask for broiled/grilled foods, control high-fat toppings, choose carefully at the salad bar, make your beverages count and be dessert free.

How do you understand menus?

Whether at fast-food/table-service place, understand what you're ordering, such as the difference between alfredo and marinara (both served with pasta, but alfredo has rich cream base, yet higher in fat than marinara which has tomato base) If you're unfamiliar with term on menu, ask server to explain it. Ask questions if you have a food allergy or special dietary restriction, or want to avoid particular ingredients. Servers should be able to tell you what a dish contains and how it's prepared. Be specific if want to know about specific ingredient.

What's included with make half your grains whole?

Whole grains have entire grain kernel and all its nutrients including fiber. At least half of all the grains you eat should be whole grains. Examples are oatmeal, whole wheat bread, and brown rice.

What is involved with nutrition and healthy?

You need certain types/amounts of nutrients to maintain good health. When meeting your needs, you have the energy you need for active lifestyle. Good nutrition helps you look/feel your best and reduce risks of certain diseases. Everyone needs the same nutrients, but different amounts varying upon age, and level of activity. Teens grow rapidly and are very active, so they need more of most nutrients than adults. Don't be alarmed if you have a large appetite, your body may send you an important message.

How can planning menus help you?

You should plan when you're eating at home for a week or more at a time. It helps you save money by deciding what you'll need before shopping, and you'll buy only what you need and not waste food. Buying in larger quantities helps save too. Youll save time by cutting down on the number of shopping trips. Youll have better nutrition when making sure your overall eating patter is nutritionally balanced. You'll meet special dietary needs, like food allergy or chronic health conditions to avoid foods.

cooperative

a business organization owned and operated by members for their own benefit

nutrient density

a comparison of the nutrients in a food to the amount of calories

Staples

basic food items you always want to have on hand

What's included with Meat and beans group?

all foods made from meat, poultry, fish, dry beans, peas, eggs, nuts, and seeds. Supply protein, B vitamins, vitamin E, iron, zinc, and magnesium

a la carte

an item that is served separately without a side dish

Dietary Guidelines for Americans

set of recommendations that give science based advice on food and physical activity choices for health

unit price

the cost per unit of measurement

expiration date

the last day that a product should be eaten

pull date

the last day the manufacturer recommends the item be sold

Entree

the main course of a meal

nutrition

the process of using food to nourish your body