Meeting Your Nutritional Needs Chapter 7 Section 3 pg. 167-174 Section 4 pg. 175-182

Dietary Guidelines for Americans The ABC’s A set of diet & lifestyle rec’s developed to improve health and reduce nutrition-related disease risk Aim for fitness Build a healthy base Choose sensibly

Recommended Dietary Allowance (RDA’s) Recommended nutrient intake that will meet the needs of most healthy people Guidelines, not exact requirements!

Food Labels Serving size: Calories: Ingredient List: Shows the size for a single serving All values are in reference to this size Calories: Total calories Calories from fat Ingredient List: Listed on the label in order of weight Largest amount is listed first

Food Labels How to calculate calories from grams? Fat: 1 gram = 9 calories Proteins: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories

Other terms on food labels Calories: Calorie Free: less than 5 calories Light: 1/3 less calories Low Calorie: No more than 40 calories Reduced Calorie: 25% less calories

Other terms on food labels Fat: Fat Free: less than 0.5 grams of fat Low Fat: 3 grams or less Extra Lean: less than 5 grams LOW FAT CAN STILL BE HIGH IN CALORIES!

Athletes Diet HIGH in carbohydrates to provide the quick energy 2 hours before: eat a high-carb snack Examples: ½ bagel, handful of low-salt pretzels, or yogurt and fruit Fluid intake: 2 hours prior: 16 oz. Immediately before: 16 oz. Every 15 minutes during activity: 8 oz. After activity: 16-24 oz. For every pound of body weight lost

Vegetarianism Semivegetarian: Lacto-ovo vegetarian: Vegans: Not eat red meat Eats poultry and/or fish Lacto-ovo vegetarian: Not eat any meat Eats eggs and dairy products Vegans: Strictest type: do not eat any animal products