1. Chapter 4.3 Choosing foods wisely

2. 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

3. 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

4. My pyramid

5. 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)

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

7. 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

8. Nutrition facts panel

9. 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

10. Healthy Options

11. 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

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

13.  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.

14.  -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

15.  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

16. 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

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

18. Chapter 4.4

19. 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

20. 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

21. 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