1. C HOOSING N UTRITIOUS F OODS Chapter 14

2. N UTRIENTS FOR E NERGY Three types of nutrients supply the energy the body needs to perform its daily tasks. Carbohydrates Fats Proteins The USDA (United States Department of Agriculture) recommends that most of the calories in your diet come from carbohydrates. Recommended 55-60 percent carbs 12-15 percent protein Not more then 30 percent fat

3. FDA – Food and Drug Administration. The main purpose of the FDA is to protect citizens from products that are inherently unsafe or that make claims of effectiveness that cannot be substantiated. ADA – American Dietetic Association Committed to improving the nation’s health.

4. C ARBOHYDRATES Two types – Simple and Complex MAIN SOURCE OF ENERGY Complex Carbohydrates are sugars found in whole grain breads, vegetables, and grain.

5. C ARBOHYDRATES Simply carbohydrates should account for 15 percent or less of the total calories in your diet. Candy Pastries Soft drinks The above are considered to have empty calories because they contain many calories but contain few vitamins or minerals.

6. F IBER Body cannot digest Fiber provides no energy Fiber helps you avoid intestinal problems Examples Leaves Skin of fruits Raw vegetables

7. P ROTEINS Group of nutrients that builds, repairs, and maintains body cells. “The building blocks of your body.” Examples: Animal Products Milk Egg Meat Fish Beans

8. F ATS Fats are necessary for the growth and repair of cells. Enhance flavor and texture.

9. T YPES OF F AT Saturated and Unsaturated Saturated fats are solid at room temperature. Lard, butter, milk, meat fats Unsaturated fats are liquid at room temperature. Sunflowers, corn, soybeans, olives, almonds oils Medical experts recommend eating foods low in cholesterol and low in saturated fat.

10. W ATER Dieticians usually say that water is the single most important nutrient. It carries the other nutrients to your cells, carries away waste, and helps regulate body temperature. Body weight is 50 to 60 percent water.

11. M Y P YRAMID Flexibility Exercises (least) Muscle Fitness Exercises Sports and Recreation Active Aerobics Lifestyle Activities (most)

12. M AKING F OOD C HOICES - FIT Frequency – Eat three meals a day. An occasional snack is fine Intensity – The number of calories you consume each day should fall within the range recommended for your sex and age group unless you are extremely sedentary or very active. Time – Eat meals at regular intervals, such as morning, noon, and evening.

13. BMI BMI o Body Mass Index - The Body mass index (BMI), estimates the ideal weight of a person based on its size and weight Underweight - weighing less than is usual, required, or proper. <18.5 BMI Normal BMI – 18.5-24.9 Overweight - weighing too much or more than is considered normal, proper. 25-29.9 BMI Obesity - the condition of being very fat or overweight – BMI of 30 or greater

14. V EGETERIANS Pescatarian (also spelled pescetarian) The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Vegetarian (Lacto-ovo- vegetarian) When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians

15. V EGETARIANS Vegan Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Raw vegan/Raw food diet A raw vegan diet consists of unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius). “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

16. V EGETARIANS Macrobiotic The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

17. E ATING D ISORDERS Bulimia Nervosa – People with bulimia, known as bulimics, consume large amounts of food (binge) and then try to rid themselves of the food and calories (purge) by fasting, excessive exercise, vomiting, or using laxatives.fastingexercise laxatives Anorexia – characterized by refusal to maintain a normal minimal body weight, fear of gaining weight or becoming obese, disturbance of body image, undue reliance on body weight or shape for self-evaluation, and amenorrhea.

18. F OOD B ORNE ILLNESSES Article Staph Bacteria Hepatitis A E.Coli Salmonella Listeria

19. C OMMON F OOD M YTHS Myth: Skipping meals is a good way to lose weight. Fact: Studies show that people who skip meals typically eat more than those who eat regular meals. Skipping meals stimulates the appetite, so having fewer meals can lead to eating more food at each meal.

20. C OMMON F OOD M YTHS Myth: A food supplement is tested for safety and to insure that it meets claims advertised by the seller. Fact: Since 1994 food supplements have been unregulated. This means that they are not tested by the government either for safety or to insure that they meet the claims made for them. Beware of food supplements that make claims that are too good to be true.

21. C OMMON F OOD M YTHS Myth – High protein diets are best for losing weight and maintaining good health. The popular high protein diets cause quick loss of body water but are only effective in fat loss if they result in consuming fewer calories. Because these diets are high in fat, experts fear that they can results in increased health problems if used for a long time.

22. C OMMON F OOD M YTHS Myth – If you limit the amount of fat in foods, you do not need to be concerned with how many calories a food contains. Fact – It is the total number of calories you consume that makes a difference in weight maintenance. For good health it is wise to limit fat intake, but for weight maintenance total calorie intake is what is important.