Nutrition and Food Preparation

Choosing and Preparing Nutritious Foods

Influences on Food Choices

• Genetics: preferences for different types of foods (e.g., salty, fatty)
• Age: food preferences change as people get older
• Feelings and emotions: comfort foods release neurotransmitters that lead to feelings of happiness
• Cultural background: unique foods and traditions in different cultures (e.g., guinea pig in Peru, rice and peas in Jamaica)
• Flavor: preferences for certain flavors (e.g., salty, spicy, bland)

Analyzing Influences on Food Choices

• Food preferences: opinions about specific foods and cuisines
• Research shows that genes play a limited role in food preferences
• Identical twins raised in the same household may have vastly different food likes and dislikes
• Food preferences change as people get older
• Feelings and thoughts: people experiencing uncomfortable emotions tend to crave comfort foods
• Physiology and body type: people with different body types and metabolisms may crave different foods
• Culture and society: people from different cultures have different food preferences

Strategies for Eating Healthy in Social Situations

• Eat before the event to prevent hunger
• Bring a healthy dish to share
• Suggest eating healthy snacks or foods
• Use specific excuses to refuse food (e.g., "I'm not hungry", "I can't eat that food")
• Acknowledge someone's food with a compliment (e.g., "This is incredible but I couldn't eat another bite")

Understanding Nutrition Facts and Food Labels

• Nutrition Facts Label: provides consumers with a consistent format for comparing nutrient content
• Includes serving size, calories, nutrients, and percent Daily Value
• Ingredients list: orders ingredients by weight, allows consumers to avoid certain ingredients (e.g., allergens, GMOs)

Daily Values (DV)

• Recommended daily intake of nutrients for a 2,000-calorie diet
• Used to calculate percent Daily Value of nutrients in a food
• Based on assumptions of average person's needs (e.g., 2,000 calories, moderately active)
• May need to adjust DV based on individual needs

Ingredients in Foods

• List of ingredients in order of weight
• Added sugars: different names for sugar (e.g., fructose, dextrose, honey)
• Food additives: extend shelf life, improve flavor, or cause other changes
• Generally Recognized as Safe (GRAS): list of safe food additives

Assessing Claims on Food Labels

• Low-fat: must contain no more than 3 grams of fat per serving
• Organic: must consist of at least 95% organically produced ingredients
• GMOs: foods produced using genetic modification
• Heart-healthy foods: must contain at least 51% whole-grain ingredients and be low in fat, saturated fat, and cholesterol

Preparing Nutritious Food

• Benefits of preparing own food: cheaper, control over ingredients, limit added substances

• Make-ahead healthy snacks: fruit and yogurt parfait, hummus and vegetables, smoothie

• Foodborne illnesses: caused by disease-causing microorganisms, preventable through proper handling and preparation### Practice Health-Enhancing Behaviors

• Choose a favorite meal or snack and find a recipe to prepare it

• Follow the recipe using these steps:

  • Review the list of ingredients and measurements
  • Assess the nutritional value and number of servings
  • Read the directions before starting
  • Determine the preparation time and gather supplies
  • Wash fruits and vegetables before use
  • Prepare the food, avoiding cross-contamination and recording the process
  • Share the cooking video and experience with the class

Preventing Foodborne Illness

• Wash hands, linens, and surfaces with soap and water
• Prevent cross-contamination by separating hazardous and non-hazardous foods
• Refrigerate food at 40°F or below and cook to proper temperatures
• Wash fruits and vegetables that will be eaten raw
• Avoid washing meat, as it can spread bacteria
• Thaw foods safely and wash dishes with hot, soapy water

Review

• Store food at proper temperatures and illumination to maintain quality
• Factors affecting food longevity include storage, handling, and quality
• Nutrition Information on products includes nutrients and calories
• Compare organic and conventional food storage methods
• Preparing food influences daily health through nutrient choices and cooking methods
• Research food additives and their effects
• Brainstorm and prepare healthy snacks for school
• Create a tutorial video on a food safety strategy