1. AGENDA  Fitness Test  Food Card Activity  Finish Nutrition Notes  Eating Disorder Video (if time)  Super Size Me Documentary  Finish Nutrition Culture Project

2. A food group is a category of foods that contain similar nutrients. There are six food groups on the Food Guide Pyramid. Each group has recommended servings per day.

3. What to Know About Each Food Group 1.Bread, cereal, rice, and pasta group –You need 6–11 servings each day. –Good sources of vitamins, minerals, and complex carbohydrates. –Provide fiber, iron, and vitamin B.

4. What to Know About Each Food Group 2.Vegetable group –You need 3–5 servings each day. –Low in fat and calories and are good sources of vitamins A and C and minerals. –Good sources of complex carbohydrates and fiber.

5. What to Know About Each Food Group 3.Fruit group –You need 2–4 servings each day. –Low in fat and good sources of vitamins A and C, potassium, and carbohydrates. –Fruit with skins you can eat also supply fiber.

6. What to Know About Each Food Group 4.Milk, yogurt, and cheese group –You need 2–3 servings each day. –Good sources of calcium and protein. –Choosing low-fat and fat-free versions of these foods can help limit fat intake.

7. What to Know About Each Food Group 5.Meat, poultry, fish, dry beans, eggs, and nuts group –You need 2–3 servings each day. –Good sources of protein, B vitamins, iron, and zinc. –Choosing lean meats can help limit fat intake.

8. What to Know About Each Food Group 6.Fats, oils, and sweets –You should limit the amount of fats, oils, and sweets you eat. –Provide few vitamins and minerals and are high in sugars and fats. –30% or less of the total calories you eat should come from fat. 10% or less should come from saturated fats.

9. What to Know About the Food Guide Pyramid The Food Guide Pyramid is a guide that tells how many servings from each food group are recommended each day. These guidelines are recommended as guidelines for good health. New Pyramid ∙ Orange- Bread, Cereal, Rice, Pasta: 6-11 Servings ∙ Green- Vegetables: 3-5 Servings ∙ Red- Meats, poultry, fish, beans, eggs, nuts: 2-3 Servings ∙ Yellow- Fats, oils, sweets: Use Sparingly ∙ Blue- Fruit: 2-4 servings ∙ Purple- Milk, yogurt, cheese: 2-3 servings

11. What to Know About the Food Guide Pyramid –A balanced diet includes servings of foods from different food groups. –The greatest number of servings of food you eat each day should come from the bottom of the pyramid. –The fewest number of servings you eat each day should come from the top of the pyramid.

12. What to Know About the Food Guide Pyramid Serving Size Guidelines The number of servings that is right for you depends on how many calories you need, which in turn depends on your age, gender, size, and how active you are. The following are suggested calorie intake levels: –1600 calories for sedentary women and older adults. –2200 calories for children, teenage girls, active women, and sedentary men. –2800 calories for teenage boys, active men, and very active women.

13. Sample Diets for a Day at Three Caloric Levels Grain group69 11 servings Food GroupsLower (about 1600) Moderate (about 2200) Higher (about 2800) Vegetable group34 4 servings Fruit group 23 4 servings

14. Sample Diets for a Day at Three Caloric Levels Milk group2–32–3 2–3 servings Food GroupsLower (about 1600) Moderate (about 2200) Higher (about 2800) Meat group56 7 (ounces)

15. A vegetarian diet is a diet in which vegetables are the foundation, and meat, fish, and poultry are restricted or eliminated. A vegan diet is a diet that excludes foods of animal origin.

16. What to Know About Vegetarian Diets Health benefits –Helps reduce cholesterol. –Less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer. –Easier to maintain a healthful weight.

17. What to Know About Vegetarian Diets Discussing choices –Teens who choose a vegetarian diet should discuss their choices with their parents and a physician. –Teens need to get enough protein, B vitamins, and calcium for growth and development. –Foods of animal origin are a source of complete protein. –Teens who do not eat foods of animal origin must combine different sources of incomplete protein to get enough protein in their diets.

18. Tips to Reduce the Risk of Cancer Avoid obesity. Obesity increases the risk of developing cancers of the uterus, breast, gallbladder, prostate gland, and colon. Eat several servings and a variety of fruits, vegetables, and fiber-rich foods each day. Especially eat cruciferous vegetables, such as cauliflower, broccoli, and brussels sprouts. Fruits and vegetables provide antioxidants, and fiber-rich foods reduce the risk of cancers of the colon and rectum.

19. What to Know About Diet and Cancer Tips to Reduce the Risk of Cancer Limit fat intake and the consumption of foods that are smoked, salted, or nitrate cured. Limiting the amount of fat you eat helps reduce the risk of developing cancers of the breast, prostate gland, and colon. Do not drink alcohol as a teen. Alcohol consumption robs the body of vitamins needed for optimal health.

20. Cardiovascular disease is a disease of the heart and blood vessels. –Cardiovascular diseases are a leading cause of premature death and disability.

21. What to Know About Prevention of Cardiovascular Disease Limit fat and cholesterol intake. Limit your intake of sodium. –Too much sodium may cause people to retain body fluid and have increased blood pressure. –You can limit your sodium intake by eating fresh foods instead of canned foods. Include flax, soy, canola, olive, and fish oils in your diet.

22. How to Limit Fat Intake Limit intake of cooked lean meat, poultry, and fish to two 3-oz servings per day. Broil, bake, or steam food rather than fry it. Trim fat from meats & poultry before cooking. Limit intake of egg yolks. Substitute fruits and vegetables for high-fat snacks, such as potato chips. Limit intake of high-fat processed meats, such as hot dogs. Substitute fruits and low-fat yogurt for high- fat desserts.

23. Osteoporosis is a disease that causes low bone mass and deterioration of bone tissue. –Osteoporosis causes bones to fracture easily, and is a major cause of disability in females. –Females are 10X’s times more likely to have severe osteoporosis than are males. –Obtaining enough calcium during adolescence is critical to reduce the risk of osteoporosis.

24. Hunger is the physiological need for food. Sometimes people eat because they are hungry, but at other times people eat because of other factors.

25. What Motivates People to Eat Some teens develop eating disorders when they focus on eating or starving as a way of coping. You need to eat when you are hungry to obtain the nutrients necessary for good health. But you do not need to eat to manage stress; when the sight or smell of food tempts you; or when you feel rejected, depressed, anxious, bored, or lonely.

26. How to Make a Weight Management Plan –A weight management plan is based on caloric intake and caloric expenditure. –Caloric intake is the number of calories a person takes in from foods and beverages. –Caloric expenditure is the number of calories a person uses for basal metabolic rate, digestion, and physical activity.

27. Overweight is a body weight that is 10 percent or more than desirable body weight. Obesity is a body weight that is 20 percent or more than desirable body weight.

28. An eating disorder is a condition in which a person has a need to starve, to binge, or to binge and purge. –To binge is to eat large amounts of food over a short period of time. –To purge is to rid the body of food by vomiting or by using laxatives and diuretics. –Eating disorders are addictions.

29. Anorexia nervosa is an eating disorder in which a person starves himself or herself and weighs 15 % or more below desirable weight.

30. Bulimia is an eating disorder in which a person binges and purges.