1. Meeting Your Nutritional Needs
Chapter 7
Section 3 pg
Section 4 pg

2. 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

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

5. 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

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

7. 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

8. 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!

9. 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: oz. For every pound of body weight lost

10. 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