Composition analysis of Foods An Exploration

Evaluating the nutrition composition of foods An 8-oz glass of milk, a 3-oz slice of cooked meat, an apple, a slice of bread. What food values does each contain? How much protein should a healthy 14- year-old boy get each day?

Five Food Groups Milk Group Meat Group Vegetable Group Fruit Group Grain Group

Basic Nutrients Water Calories Protein Total fat (saturated, monounsaturated, polyunsaturated fatty acids) Cholesterol Total dietary fiber Calcium Iron Potassium Sodium Vitamin A Vitamin B (thiamin; riboflavin; niacin) Vitamin C (ascorbic acid)

Foods values in normal diets The Daily Values provide a reliable guide for most people. It is helpful to know that a 2,000-calorie level is about right for moderately active women, teenage girls, and sedentary men, and 2,500 calories is the target level for many men, teenage boys, and active women.

Analyzing Food Intake Nutritive information of foods is specified as % daily intake A normal healthy adult requires approximately 2000 calorie diet

Evaluating the nutritive value of a single food Nutrition facts on a single food may be charted to evaluate the relative content of various nutrients.

Comparing percent daily value of foods A way to evaluate Nutritive value of different foods is to compare the percent daily value of nutrients

Food choice A healthy diet provides all the nutrients we need in a day. The amount a child need from each food group depends on age and gender Children who are very physically active, for example, need more than children who get little or no physical activity. For students who get 30 to 60 minutes of daily physical activity it that means consuming at least : 6 Grain Group servings (6 ounces) 5 Vegetable Group servings (2 1/2) 3 Fruit Group servings (1 1/2) 3 Milk Group servings (3 cups) 2 Meat Group servings(5- ounces)

Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout)

Vigorous physical activities include: Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive)