Nutrition Vocabulary Recommendations and Dietary Guidelines

Nutrition Project: Will count as two test grades. Will count as two test grades. Will be graded on neatness, accuracy and personal accountability. Will be graded on neatness, accuracy and personal accountability. Internet based. We will be in the computer lab for one week. Internet based. We will be in the computer lab for one week. Will need to complete the food log and exercise log by Friday. Will need to complete the food log and exercise log by Friday.

Nutrition Project: Food Log Please write down all food eaten for a 24 hour period. Please write down all food eaten for a 24 hour period. Remember to include any condiments, sides, drinks, or candy. Remember to include any condiments, sides, drinks, or candy. Include the method of preparation. Include the method of preparation. Estimate the amount you consume. Estimate the amount you consume. Due on Thursday April 9th. Counts as a quiz grade. Due on Thursday April 9th. Counts as a quiz grade.

Activity Log: Write down all activity for a 24 hour period. Write down all activity for a 24 hour period. Be exact, break your activities up, do this on a separate sheet if you need to. Be exact, break your activities up, do this on a separate sheet if you need to. You will be graded on neatness and accuracy- do not mark and tear up your sheets. You will be graded on neatness and accuracy- do not mark and tear up your sheets. Feel free to view data base of activities on my website, you may print out a new sheet if you need it. Feel free to view data base of activities on my website, you may print out a new sheet if you need it. mplummer/ mplummer/ mplummer/ mplummer/

Diet: Diet: all of the food, drinks, snacks that you eat. Diet: all of the food, drinks, snacks that you eat. Does diet have to be a restriction of calories? Does diet have to be a restriction of calories?

Calorie: The amount of energy required to heat water by one degree Celsius. The amount of energy required to heat water by one degree Celsius.

Nutrient: nutrient - any substance that can be metabolized by an organism to give energy and build tissue. nutrient - any substance that can be metabolized by an organism to give energy and build tissue.

Weight Control: Weight control: keeping weight at an appropriate level to prevent the onset of disease. Weight control: keeping weight at an appropriate level to prevent the onset of disease.

Percent Daily Value: Percent Daily Value: the % of a value found in a certain food as it relates to your daily total. Percent Daily Value: the % of a value found in a certain food as it relates to your daily total.

Fiber: Fiber: aids in digestion, helps us feel fuller longer. Name a good source of fiber? Fiber: aids in digestion, helps us feel fuller longer. Name a good source of fiber?

Carbohydrate: The starches and sugars that supply our bodies with energy (ATP). The starches and sugars that supply our bodies with energy (ATP). Can be identified in the ingredient list as: sucrose, maltose, fructose, corn syrup. Can be identified in the ingredient list as: sucrose, maltose, fructose, corn syrup. Good carbs: fresh fruits and veggies Good carbs: fresh fruits and veggies Ok Carbs: whole wheat bread and pasta Ok Carbs: whole wheat bread and pasta BAD carbs: Refine foods (ex doughnuts) BAD carbs: Refine foods (ex doughnuts)

Protein: Essential nutrients used to build and repair body cells, tissue, muscle. Essential nutrients used to build and repair body cells, tissue, muscle. Rarely stored as fat Rarely stored as fat Found in lean meats such as: Found in lean meats such as:

Fat: Sources of energy that also performs other functions, such as vitamin storage and body insulation. Sources of energy that also performs other functions, such as vitamin storage and body insulation. Last source of energy used (carbohydrates, protein then fat) Last source of energy used (carbohydrates, protein then fat)

Body Mass Index Body Mass Index: is one method to determine if a person is underweight, is at a healthy weight, at risk for being overweight, or is overweight. Body Mass Index: is one method to determine if a person is underweight, is at a healthy weight, at risk for being overweight, or is overweight. BMI reading is a number. The person enters in his/her age, gender, height and weight, then their BMI is calculated. BMI reading is a number. The person enters in his/her age, gender, height and weight, then their BMI is calculated. What is the weakness of the BMI? What is the weakness of the BMI? It does not take muscle mass into account and muscle weighs more than fatty tissue. It does not take muscle mass into account and muscle weighs more than fatty tissue.

Body Mass Index: BMI is a ratio between weight and height. It is a mathematical formula that correlates with body fat, used to evaluate if a person is at an unhealthy weight (given a certain height). BMI is a ratio between weight and height. It is a mathematical formula that correlates with body fat, used to evaluate if a person is at an unhealthy weight (given a certain height).

BMI Ranges: BMI Categories: Underweight: Less than 18.5 BMI Categories: Underweight: Less than 18.5 Normal weight: Normal weight: Overweight: Overweight: Obese: 30 or higher Obese: 30 or higher

BMI You can also use this formula to figure your BMI: You can also use this formula to figure your BMI: 1) Multiply your weight in pounds by ) Multiply your weight in pounds by ) Divide the answer by your height in inches. 2) Divide the answer by your height in inches. 3) Divide this number by your height in inches again. This is your BMI. 3) Divide this number by your height in inches again. This is your BMI.

Example: pounds x 703= pounds x 703= ÷ 63 inches= ÷ 63 inches= ÷ 63 inches= ÷ 63 inches=28 BMI of 28 BMI of 28

Why does BMI even matter? If a person is overweight, their chances of developing certain disease or conditions increase. What are these diseases or conditions? If a person is overweight, their chances of developing certain disease or conditions increase. What are these diseases or conditions? Type II Diabetes Type II Diabetes Certain kinds of cancer Certain kinds of cancer Heart disease Heart disease High blood pressure High blood pressure

1lb of fat: 1 pound of fat = 3,500 kcal 1 pound of fat = 3,500 kcal

Fat, Protein, Carbohydrates: Are all things created equally? Are all things created equally? 1 gram of fat = 9 calories 1 gram of fat = 9 calories 1 gram of protein = 4 calories 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of carbohydrates = 4 calories

Nutrition Label: If a food has the following nutritional information, how many calories are in one serving? If a food has the following nutritional information, how many calories are in one serving? 5 fat grams 5 fat grams 4 grams of carbohydrate 4 grams of carbohydrate 4 grams of protein 4 grams of protein

Total number of Calories: 5 x 9 = 45 5 x 9 = 45 4 x 4 = 16 4 x 4 = = 77 calories = 77 calories

Hunger Cycle:

Hunger Cycle Purpose: To show how long a give food type will supply us with energy. To show how long a give food type will supply us with energy. Protein gives the longest amount of sustained energy over time. Protein gives the longest amount of sustained energy over time. What are a few good low-fat sources of protein? What are a few good low-fat sources of protein?

Dietary Guidelines: A set of recommendations presented by the government to help direct Americans toward a healthy weight. A set of recommendations presented by the government to help direct Americans toward a healthy weight.

Aim for Fitness Aim for a healthy weight Aim for a healthy weight Be physically active. Be physically active.

Build a Health Base Let the pyramid guide your choices Let the pyramid guide your choices Choose a variety of grain products daily, especially whole grains. Choose a variety of grain products daily, especially whole grains. Choose a variety of fruits and vegetables daily. Choose a variety of fruits and vegetables daily. Keep food safe to eat. Keep food safe to eat.

Choose sensibly: Choose a diet low in saturated fat and cholesterol and moderate in total fat. Choose a diet low in saturated fat and cholesterol and moderate in total fat. Choose beverage and foods to limit your intake of sugars. Choose beverage and foods to limit your intake of sugars. Choose and prepare foods with les alt. Choose and prepare foods with les alt.

Recommendations: Sugar Sugar: 10 teaspoons or less (40 grams) Sugar: 10 teaspoons or less (40 grams) This includes what is in your food. This includes what is in your food. Sample Foods high in sugar: Sample Foods high in sugar: Can of coke: 39 grams (10 teaspoons) Can of coke: 39 grams (10 teaspoons) Cupcake: 150 grams (37 grams) Cupcake: 150 grams (37 grams) Skittles: Skittles: Frosted Flakes: 11 grams (2+ teaspoons) Frosted Flakes: 11 grams (2+ teaspoons)

Sodium: 2400 milligrams 2400 milligrams 1 tsp or less (this includes what's already in your food) 1 tsp or less (this includes what's already in your food) Add salt after tasting your food! Add salt after tasting your food! Foods High In sodium: 3 slices sandwich meat 1200milligrams TV dinner 1600 milligrams Mac and cheese 800 milligrams (1/2 a cup) Potato chips 1 bag 500 milligrams.

Calcium: 1300 Milligrams 1300 Milligrams Or 3 glasses of milk Or 3 glasses of milk Non-dairy Foods High in Calcium: Swiss Chard Kale Brazil Nuts Celery Almonds Papaya Flax Seeds Oranges Non-dairy Foods High in Calcium: Swiss Chard Kale Brazil Nuts Celery Almonds Papaya Flax Seeds Oranges Sesame Seeds Spinach Collard Greens Blackstrap Molasses Kelp Tahini Broccoli

Fiber: Age + 5 = your recommended intake up to 27 grams. Age + 5 = your recommended intake up to 27 grams. Aides in digestion. Aides in digestion. Foods high in fiber: Avocado Raspberries Broccoli Black beans Brown rice Whole wheat pasta apples

Read the Label Activity: Fill in the missing information from the food label you are given: Fill in the missing information from the food label you are given: