Chapter 4.3 Choosing foods wisely

Dietary guidelines for Americans  Dietary guidelines for Americans- spell out in simple language the healthy eating and active living needs for Americans.  There are 10 main guidelines categorized into 3 groups  Aim for fitness  Build a healthy base  Choose Sensibly

10 main guidelines *Aim- for a healthy weight, be physically active each day *Build-Let food pyramid guide your food choices, choose a variety of grains, choose a variety of fruits and vegetables, keep food safe to eat *Choose-a diet low in saturated fat and cholesterol, beverages and foods to moderate your intake of sugars, less salt, avoid alcohol

My pyramid

Why my pyramid  Increased energy and improved physical and mental performance  Achievement or maintenance of a healthful body weight  Protection against 5 of the leading causes of death (stroke,heart disease,certain cancers, diabetes, atherosclerosis)

Serving sizes  Portion-how much of a food you eat in one meal.  Controlling portion size-learn to eye ball

Nutrition facts  Nutrition facts panel- a thumbnail analysis of a food’s calories and nutrient content for one serving  The % daily value column shows the nutrients in one serving of the food to a 2,000 calorie daily eating plan

Nutrition facts panel

Developing healthful eating habits  Good nutrition comes from an eating plan that has variety, moderation and balance  The importance of breakfast  -most important meal of the day  Body uses energy even while you sleep and you need to replenish your body’s energy supply once you wake up  Aim for good carbs, fiber and protein

Healthy Options

Snacking  -most snacks contain too many calories and not enough nutrients  Healthful snacks can provide the extra energy you need during the growth years and provide nutrients that you might not have been able to eat with other meals

Eating out  Pay attention to how your food is prepared  Choose healthful side dishes  Watch portion sizes  Estimate servings  Drink healthful beverages

 Coca-Cola: Was originally green. Peanuts are one of the ingredients in dynamite. Vinegar: Melts pearls Avocados: Have more protein than any other fruit and are poisonous to birds. Ketchup: Originally created as a drug, not a condiment. Apples: Have more stimulant than caffeine Cherries: Tart cherries may have more pain killer than aspirin.  Americans on average eat 18 acres of pizza every day.

 -True or False every sandwich at chickfila is under 500 calories?  -Outback Aussie Cheese fries higher or lower 2,000 calories?  More sugar 20 oz bottle of coke or a cinnabon?  Better for you at starbucks bran muffin or ham,egg and cheddar sandwich

 1. TRUE  2. 2,900 Calories  3. 20oz bottle of coke 65 grams 1.5 shot glasses full of sugar  4. bran 890 calories 37 grams of fat vs sandwich 510 calories 16 grams of fat

Keeping food safe to eat  Food borne illness-illness that results from consuming foods contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants.  When in doubt throw it out  Cross contamination-spreading of bacteria or other pathogens from one food to another

Four tips  Clean-wash hands, fruits, cutting boards  Separate- use separate board for raw meats  Cook to a safe temperature  Chill- refrigerate promptly

Chapter 4.4

Pre-event meals  Pre-event meal- last full meal consumed prior to a practice session or the competitive event itself  Eaten within 1 to 3 hours before event  High in complex carbs  Endurance athletes- a small sugar snack or drink may be acceptable

Post-event  Phase 1-drink fluids  Phase 2-Have a snack  Within 30 minutes is ideal  Phase 3- eat a meal  Two hours after competition

Risks of supplements  Ephedrine- a compound that increases the rate at which body converts calories to energy  Risks-heat related injury, heart problems  Creatine-a supplemental that increases muscle size while enhancing the body’s ability to use protein  Androstenedione-a chemical agent that aids the body in its production of testosterone