1. Chapter 14 Textbook Personal Fitness Course Packet pages 33-35
NUTRITION
Chapter 14 Textbook
Personal Fitness Course Packet pages 33-35

2. 6 Nutrient Groups
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

3. Which nutrient groups provide energy and which do not?
Nutrient Groups that Provide Energy
Nutrient Groups that do NOT Provide Energy
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

4. Example foods of each nutrient group
Carbohydrates: grains, pasta, rice, potatoes, bread,
Proteins: eggs, meat and fish, peanut butter
Fats: nuts, vegetable oils, butter, cheese, fatty meats
Vitamins: carrots – Vitamin A; oranges – Vitamin C; milk – Vitamin D
Minerals: milk – calcium; bananas – potassium; iron – dark green vegetables and red meats
Water: water, fruit juice, milk

5. MyPyramid Dietary guidelines
Designed to help you make smart choices from every food group
Help you get the most nutrition from the calories you consume
Help find a balance between food and physical activity

6. MyPyramid

7. Healthy Goals in America
Reduce dietary fat, especially saturated fat
Increase complex carbohydrates in the diet
Increase the amount of calcium in the diet
Decrease the amount of salt and sodium in the diet
Reduce the incidence of iron deficiency

8. Recommended Servings of Calories for the 3 Groups of People
1,600 calories: primarily sedentary women
2,200 calories: most children, teenage girls, active women, ad sedentary men
2,800 calories: usually teenage boys, active men, and very active women

9. FIT formula for Fitness Target Zones & Nutrition
F: 3 meals a day – an occasional snack is fine
I: the number of calories each day should be within the recommended amount for your “group of people”
T: eat meals at regular intervals (ie: morning, noon, evening)

10. Purpose of Food Labels
To provide information about the nutritional value of a food

11. Common Food Myth #1 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, while having more meals usually means having less food at each meal. Skipping breakfast or lunch is common but is ineffective in weight loss and results in lower work and school performance

12. Common Food Myth #2
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

13. Common Food Myth #3
Myth: high protein diets are best for losing weight and maintaining good health
Fact: a balanced diet is most effective in fat loss and for weight maintenance

14. Common Food Myth #4
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