Objectives
How did you develop your current nutritional habits?
What is the relationship of food to health?
What are the essential nutrients and why does the body need them?
What are the health problems that might occur from bad diet decisions about essential nutrients?
Objectives
Why is water such an important element of our diet?
What is the new Food Label, and how can it help you plan a nutritionally balanced diet?
What is the Food Guide Pyramid?
How should the Food Guide Pyramid be used to plan a balanced diet?
How should you determine your daily calorie requirements?
Chapter 9 Value
Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition.
Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks.
Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health.
Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.
Vocabulary
diets that promote weight loss without sound nutritional practices
essential nutrients needed for growth and repair of body tissues
essential nutrients that are the body's primary source of energy
fats contained in animal products
fats found in plant sources
Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL
fad diets—
proteins—
carbohydrates—
saturated fats—
unsaturated fats—
trans fats—
Vocabulary
Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise
high density lipoprotein which helps remove excess cholesterol
low density lipoprotein which leads to a buildup of cholesterol on artery walls
essential nutrients needed in small amounts to prevent deficiencies and diseases in the body
minerals—
Glycemic Index—
HDL—
LDL—
Vocabulary
vitamins that can be stored in fat deposits in the body; vitamins A, D, E, and K
vitamins that dissolve in water and cannot be stored in body tissues
a visual guideline established by U.S. Department of Agriculture to ensure that all of the essential nutrients are included in the daily diet. amount of energy required to maintain one's body at rest
basal metabolism—
Food Guide Pyramid—
water-soluble vitamins—
fat-soluble vitamins—
Acquired Experiences with Food
Family influence - strongest
Friends
Ethnicity
Lifestyle
Cost
Advertising
Religion
GeographyObjective
Food and Its Relation to Health
Energy source for the body
Affects appearance
Fad diet - promotes weight loss without establishing sound nutritional practices
Weight loss = calories spent > calories consumed
Vocabulary
Objective
Glycemic Index
Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise after they are digested
Vocabulary
Trans Fats
Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDLVocabulary
Vitamins
Fat soluble — A, D, E, KWater-soluble — B, CSupplied by foods you eat
Vocabulary
Objective
7 of 8
Water
Requirements 8 glasses or 2 quarts per day 1 cup every 20 min. when exercising
Functions dissolves wastes digests food carries nutrients temperature control
Objective
8 of 8
Health Claims
Low fat diet may reduce risk for cancer
High fiber foods may reduce risk for cancer
Fruits and veggies may reduce risk for cancer
Legal Definitions
High - 20% + daily value
Reduced, less, fewer - 25% less
Fat free - less than 0.5g
Low fat - no more than 3g
Lean - <10g fat, no more than 3g sat fat, 95mg cholesterol
Extra lean - <5g fat, 2g sat fat, 95mg cholesterol
Legal Definitions
Light / lite - 1/3 less cal., or 1/2 fat
Sugar free - < 0.5g
Cholesterol free - <2mg cholesterol, <2mg sat fat
Low cholesterol - 20mg less, 2g or less sat fat
Calculating Calories
Fat: <30% of total calories 9 kcal/gram1. multiply grams of fat by 92. divide by calories per serving3. multiply by 100 to get %
Carbohydrates: 60% of total calories 4 kcal/gram
Protein: 15% of total calories 4 kcal/gram
Food Guide Pyramid
Guide to select foods for proper nutrition & maintain ideal body weight
Foods categorized into six groups
Objective
1 of 2
Bread, Cereal, Rice, Pasta Group
Major source of energy6-11 servings per dayOne serving is equal to:
1 slice bread 1 roll, biscuit, or muffin, 1/2 cup cooked cereal 1 ounce of ready-to-eat cereal
Vegetable Group
Major source of vitamins, minerals and fiber
3-5 servings per dayOne serving is equal to:
1/2 cup cooked vegetables 1 cup raw vegetables
Fruit Group
Major source of vitamins, minerals and fiber
2-4 servings per dayOne serving is equal to:
1 medium size piece of fruit 3/4 cup juice 1/2 cup canned fruit 1/4 cup dried fruit
Milk, Yogurt, Cheese Group
Good source of calcium, protein, iron2 -3 servings dailyOne serving is equal to:
1 cup milk 1 cup yogurt 1 1/2 ounces cheese
Meat, Poultry, Fish, Dry Beans, Egg and Nut Group
Major source of protein and iron2-3 servings dailyOne serving is equal to:
2 to 3 ounces cooked lean meat, poultry, or fish
1/2 cup dry beans or peas 2T. Peanut butter 1 Egg
Fats, Oils, and Sweets
Use sparingly because of sugar and fat content
Included in this group are: butter, margarine, salad dressing, gravy, cookies, cakes, pies, soda
Daily Servings
Calorie Level
Teenage Girls
2,200
Teenage Boys
2,800
Bread Group 9 11
Vegetable Group 4 5
Fruit Group 3 4
Milk Group 2-3 2-3
Meat Group 2 (total 6 oz.) 3 (total 7 oz.)Objective
Healthy Eating Pyramid
An alternative food pyramid which differentiates between the more and less healthy nutritional food sources
White rice, white bread, potatoes, pasta, sweets (use sparingly) Red meat (use sparingly) Dairy or calcium supplement (1 to 2 servings) Fish, Poultry, Eggs (0 to 2 servings) Vegetable(in abundance) and Fruit (2 to 3 servings) Plant oils (olive, soy, corn, sunflower) Whole grain foods (at most meals) Daily exercise and weight control
Vocabulary
Determining Daily Calorie Requirements
Individual needs
Basal metabolism — amount of energy needed to maintain the body at rest
Daily activity needs
Vocabulary
Objective
Summary
Experience with food
Food impacts your health
Essential nutrients
New food label
Health claims and legal definitions
Calculating calorie needs
Choose a daily diet using the Food Guide Pyramid
Objectives
How did you develop your current nutritional habits?
What is the relationship of food to health?
What are the essential nutrients and why does the body need them?
What are the health problems that might occur from bad diet decisions about essential nutrients?
Objectives
Why is water such an important element of our diet?
What is the new Food Label, and how can it help you plan a nutritionally balanced diet?
What is the Food Guide Pyramid?
How should the Food Guide Pyramid be used to plan a balanced diet?
How should you determine your daily calorie requirements?
Study Question
True or False
Eating habits are closely related to such health problems as poor complexion, overweight, and high cholesterol levels.
Proteins are a better source of energy than carbohydrates.
Cholesterol is contained in saturated fats.
True
False
True