CHOOSING NUTRITIOUS FOOD

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CHOOSING NUTRITIOUS FOOD

• LESSON 14.1
• A HEALTHY DIET

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A Healthy Diet

• Objectives Lesson 14.1 A Healthy Diet
• Describe the three types of nutrients that
  provide energy and the amounts of each necessary
  for good health.
• Explain why vitamins and minerals are necessary
  to good health.
• Describe MyPyramid and explain how it can help
  you plan for healthy eating.

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Lesson 14.1 A Healthy Diet

• Nutrients your body needs
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

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A Healthy Diet

• Nutrients Your Body Needs
• 45-50 different nutrients
• Used for growth and maintenance of your cells
• Carbohydrates, proteins, fats, vitamins,
  minerals, and water.

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Nutrients That Provide Energy

• Carbohydrates
• 55-60 of calories daily come from carbs
• One gram of carbs 4 calories
• Two kinds of carbs
• Simple
• 15 or less total calories
• Fruit juices
• Candy, pastries, soft drinks (empty calories, do
  not contain vitamins or minerals)

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Nutrients That Provide Energy

• Carbohydrates cont.
• Complex
• Most calories should come from these
• Whole grain bread, vegetables, grains
• Fiber
• Whole grain breads and cereals, raw veges, nuts
  and seeds
• Helps avoid intestinal problems
• Reduce some forms of cancer

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Nutrients That Provide Energy

• Proteins
• Build, repair and maintain body cells
• Building blocks of the body
• Contained in milk, eggs, meat, fish, beans and
  grains.
• 12-15 daily calories
• Stored as fat if not used by the body

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Nutrients That Provide Energy

• Proteins cont.
• Broken down into amino acids
• Body produces 11 of 20 AA
• 9 AA need to be consumed in food (these are
  called essential amino acids)
• Complete proteins
• Contain all 9 EAA
• Meat, milk products, fish
• Incomplete proteins
• Contain some but not all EAAs
• Beans, nuts, rice

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Nutrients That Provide Energy

• Fats
• Found in animal products some plant products
  (nuts, vegetable oils)
• Necessary or growth and repair of cells
• Dissolve certain vitamins
• Enhance flavor and texture of food
• 30 total daily calories

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Nutrients That Provide Energy

• Fats cont.
• Saturated fats
• Solid at room temp.
• Contained in animal products
• Transfatty acids made from saturated fats
• Unsaturated fats
• Liquid at room temp.
• Contained in plants, corn , soybeans, olives,
  almonds, peanuts, fish

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Nutrients That Provide Energy

• Cholesterol
• Waxy, fatlike substance found in saturated fats
  of animals including humans
• High levels in your blood contribute to
  atherosclerosis and other heart diseases
• HDL-high density lipo-protein beneficial
• LDL-low density lipo-protein harmful in high
  amounts

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Nutrients That Do Not Provide Energy

• Micronutrients
• Minerals
• Regulate activities of cells
• Come from elements of the earths crust
• Examples of minerals include calcium and iron.

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Nutrients That Do Not Provide Energy

• Micronutrients cont.
• Calcium
• Builds bones
• 1000 mg. a day (milk, OJ)
• At age 20 bones become less efficient in getting
  calcium from food.
• Women after age 55 experience bone loss
• Risk of osteoporosis
• Walk, jog or do resistance exercises to reduce
  chance of osteoporosis

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Nutrients That Do Not Provide Energy

• Micronutrients cont.
• Iron
• Needed for proper formation and functioning of
  red blood cells
• Lack of iron may result in anemia (feeling tired
  all the time)
• Best sources red meat, poultry and fish
• Having a sufficient amount of vitamin C helps
  body absorb iron.
• Eat a variety of foods that contain iron to get
  an adequate amount

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Nutrients That Do Not Provide Energy

• Micronutrients cont.
• Sodium
• Helps bodies cells function properly
• Very high in snack foods, processed foods, fast
  foods and cured meats (ham)
• Primarily comes from table salt
• Too much may increase high blood pressure or
  hypertension (causes body to retain water which
  keeps BP high)
• Become familiar with phosphorus, magnesium,
  potassium and zinc in Table 14.1

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Nutrients That Do Not Provide Energy

• Micronutrients cont.
• Vitamins
• Needed for growth and repair of body cells
• Water soluble-dissolved in blood and carried to
  cells.
• B and C vitamins found in fruits, cereals and
  breads
• need to eat foods daily containing these
• Look at table 14.2 (pg. 246) for food sources
• Fat soluble-stored and dissolve in fat A,D,E,
  and K.
• Excess amounts are stored in fat cells, and liver
• Table 14.2 for food sources

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Nutrients That Do Not Provide Energy

• Water
• Single most important nutrient
• Helps regulate body temperature, carries
  nutrients to cells, carries away waste
• Body made up of 50-60 water
• Body loses 2 to 3 quarts a day through breathing,
  perspiring and eliminating waste.
• Replace loss with water, fruit juice or milk

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Planning a Balance Diet

• Health Goals in America
• Healthy People 2010
• Reduce dietary fat, especially saturated fat
• Increase complex carbohydrates
• Increase the amount of calcium
• Decrease the amount of salt an sodium
• Reduce the incidence of iron deficiency
• Dietary guidelines established by USDA
• Eat a variety of food
• Maintain a healthy weight
• Use sugar, salt, and sodium only in moderation

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Planning A Balance Diet

• MyPyramid
• Designed to help make smart choices from every
  food group
• Get the most nutrition from the calories you
  consume
• Find a balance between food and physical
  activity.
• Most of your daily calories should come from the
  wider bands on the pyramid

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Planning A Balanced Diet

• MyPyramid cont.
• Recommended Servings
• 1,600 calories sedentary women
• 2,200 calories most children, teenage girls,
  active women and sedentary men
• 2,800 calories teenage boys, active men and very
  active women
• Become familiar with table 14.3, pg. 248

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Planning A Balance Diet

• Balancing Calories
• Factors that influence the of daily calories
  you need
• Metabolism, heredity, maturation, physical
  activity
• Go to MyPyramid.gov to print out your own pyramid.

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Self-Assessment 14 Body Measurements

• What should you keep in mind when measuring body
  girths, and height and weight?
• Use a non-elastic tape to make the measures.
• Pull the tape snugly against the skin but not so
  tight as to cause an indentation in the skin.
• Be sure that the tape is horizontal when measures
  are made. If the tape sags, measurements will be
  larger than they should be.

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Self-Assessment 14 Body Measurements

• Estimating body fat from girth
• Males waist and weight
• Using a tape measure, measure your waist at the
  level of your navel.
• Weigh yourself without shoes.
• Use the body measurement table in the textbook to
  estimate your percentage of body fat.

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Self-Assessment 14 Body Measurements

• Females hip and height
• Measure your hips at the widest point. Measure to
  the nearest half inch.
• Remove your shoes and measure your height to the
  nearest half inch.
• Use the body measurement table to estimate your
  percentage of body fat.

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Self-Assessment 14 Body Measurements

• Why is the waist-to-hip ratio important?
• People with more weight in the middle of their
  body have a higher risk of disease than people
  who have more weight in their lower body (legs
  and hips).
• Pear body types (most females) have a low WHR.
• Apple body types (most males) have a high WHR.

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Self-Assessment 14 Body Measurements

• How do you calculate your waist-to-hip ratio?
• Measure your hips at the widest point.
• Make sure that measurements are made while
  standing with your feet together. Record your
  measurement.
• Measure your waist at the smallest circumference.
  
• Calculate your waist-to-hip ratio using the
  formula on your record sheet.

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Chapter 14 Choosing Nutritious Food

• Lesson 14.2 Making Food Choices
• Taking Charge Saying No

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Lesson 14.2 Making Food Choices

• Lesson Objectives
• Explain how to use the FIT formula to meet your
  nutritional needs.
• Explain how reading food labels can help you make
  healthy food choices.
• Recognize some common myths about nutrition and
  explain why they are not factual.

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Making Food Choices

• The FITT Formula and Nutrition
• Frequency eat 3 meals a day
• Intensity Eat an appropriate number of calories
  (caloric intake depends on gender, age, physical
  activity)
• Time Eat meals at specific times of the day.

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Making Food Choices

• Food Labels
• Standard on most foods
• Allows consumer to compare different products
• Information on food labels includes
• Serving size
• Number of calories
• Amount of sodium
• Information on grams of fats, carbohydrates, and
  proteins
• Number of calories from fat
• Percent daily values of various nutrients

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Making Food Choices
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Making Food Choices

• Claims on Food Labels
• What is the difference among fat free, low
  fat, and light when describing the fat content
  of foods on a food label?
• Fat free less than 0.5 grams of fat
• Low fat 3 or fewer fat grams per serving
• Light (lite) no more than half the fat of a
  higher-calorie version of food
• Soda Facts
• 12 oz can 150 calories
• 3 cans 450 calories
• 60 oz 900 calories

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Making Food Choices

• Common Food Myths
• Skipping meals is a good way to lose weight
• Fact people who skip meals eat more than those
  who eat regular meals
• High protein diets are best for losing weight and
  maintaining good health
• Diet based on the food guide pyramid is best for
  effective weight loss and weight maintenance

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Making Food Choices

• Common Food Myths cont.
• If you limit the amount of fat in foods, you do
  not need to be concerned with how many calories a
  food contains
• It is the total number of calories you consume
  that makes a difference in weight maintenance.
• Reliable sources for nutrition
• Food and Drug Administration (FDA)
• United States Department of Agriculture (USDA)
• American Dietetic Association (ADA)
• American Medical Association (AMA)
• American Heart Association
• American Cancer Society

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Making Food Choices

• Eating Before Physical Activity
• Special diets are typically not necessary before
  athletic competitions
• Allow extra time between eating and activity
  before vigorous competitive events
• Eat 1 to 3 hours before competing
• Before competition, reduce the size of your meal
• Drink fluids before, during and after activity
• Avoid foods you dont normally eat
• Avoid snacks until afterwards