1. Chapter Nine Nutrition You are what you eat.

2. Objectives How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them? What are the health problems that might occur from bad diet decisions about essential nutrients?

3. Objectives Why is water such an important element of our diet? What is the new Food Label, and how can it help you plan a nutritionally balanced diet? What is MyPyramid? How should MyPyramid be used to plan a balanced diet? How should you determine your daily calorie requirements?

4. Chapter 9 Value Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition. Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks. Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health. Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.

5. Vocabulary diets that promote weight loss without sound nutritional practices essential nutrients needed for growth and repair of body tissues essential nutrients that are the body's primary source of energy fats contained in animal products fats found in plant sources Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL fad diets — proteins — carbohydrates — saturated fats — unsaturated fats — trans fats —

6. Vocabulary Classifies carbohydrates by how strongly and quickly they cause a person ’ s blood glucose level to rise high density lipoprotein which helps remove excess cholesterol low density lipoprotein which leads to a buildup of cholesterol on artery walls essential nutrients needed in small amounts to prevent deficiencies and diseases in the body minerals — Glycemic Index — HDL — LDL —

7. Vocabulary vitamins that can be stored in fat deposits in the body; vitamins A, D, E, and K vitamins that dissolve in water and cannot be stored in body tissues a visual guideline established by U.S. Department of Agriculture to ensure that all of the essential nutrients are included in the daily diet. amount of energy required to maintain one's body at rest basal metabolism — MyPyramid — water-soluble vitamins — fat-soluble vitamins —

8. Evaluate Goals

9. Historical Use of Food Survival Social / religious Variety today nutrients energy socially escape

10. Acquired Experiences with Food Family influence - strongest Friends Ethnicity Lifestyle Cost Advertising Religion Geography Objective

11. Food and Its Relation to Health Energy source for the body Affects appearance Fad diet - promotes weight loss without establishing sound nutritional practices Weight loss = calories spent > calories consumed Vocabulary Objective

12. Essential Nutrients Protein Carbohydrates Fats Minerals Vitamins Water Objective 1 of 8

13. Protein Amino acids Animal protein Non-meat protein Vocabulary Objective 2 of 8

14. Carbohydrates Starch Sugar Fiber Vocabulary Objective 3 of 8

15. Glycemic Index Classifies carbohydrates by how strongly and quickly they cause a person ’ s blood glucose level to rise after they are digested Vocabulary

16. Fats Unsaturated Saturated Vocabulary Objective 4 of 8

17. Trans Fats Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL Vocabulary

18. Cholesterol HDL — good cholesterol LDL — bad cholesterol Vocabulary Objective 5 of 8

19. Minerals Calcium Phosphorus Iron Iodine Potassium Sodium Vocabulary Objective 6 of 8

20. Vitamins Fat soluble — A, D, E, K Water-soluble — B, C Supplied by foods you eat Vocabulary Objective 7 of 8

21. Antioxidants A special group of vitamins that help protect the body from cell damage Vocabulary

22. Water Requirements 8 glasses or 2 quarts per day 1 cup every 20 min. when exercising Functions dissolves wastes digests food carries nutrients temperature control Objective 8 of 8

23. New Food Label Objective

24. Health Claims Low fat diet may reduce risk for cancer High fiber foods may reduce risk for cancer Fruits and veggies may reduce risk for cancer

25. Legal Definitions High - 20% + daily value Reduced, less, fewer - 25% less Fat free - less than 0.5 g Low fat - no more than 3 g Lean - <10 g fat, no more than 3 g sat fat, 95 mg cholesterol Extra lean - <5 g fat, 2 g sat fat, 95 mg cholesterol

26. Legal Definitions Light / lite - 1/3 less cal., or 1/2 fat Sugar free - < 0.5 g Cholesterol free - <2 mg cholesterol, <2 mg sat fat Low cholesterol - 20 mg less, 2 g or less sat fat

27. Calculating Calories Fat: <30% of total calories 9 kcal/gram 1. multiply grams of fat by 9 2. divide by calories per serving 3. multiply by 100 to get % Carbohydrates: 60% of total calories 4 kcal/gram Protein: 15% of total calories 4 kcal/gram

28. MyPyramid Guide to select foods for proper nutrition & maintain ideal body weight Foods categorized into six groups Objective 1 of 2

29. MyPyramid Vocabulary Objective 2 of 2

30. Physical Activity Physical activity simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

31. Grains Consist of Bread, Cereal, Crackers, Rice, & Pasta Major source of energy One ounce serving is equal to: 1 slice bread 1 roll, biscuit, or muffin, 1/2 cup of cooked cereal, pasta, rice 1 cup of ready-to-eat cereal

32. Vegetables Major source of vitamins, minerals and fiber One serving is equal to: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens

33. Oils Use sparingly because oils are fats that are liquid at room temperature. Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil

34. Fruits Major source of vitamins, minerals One serving is equal to: 1 medium size piece of fruit 1 cup of fruit 1 cup 100% fruit juice 1/2 cup dried fruit

35. Milk Good source of calcium, protein, iron One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese

36. Meat & Beans Major source of protein and iron One ounce serving is equal to: 1 ounce cooked lean meat, poultry, or fish 1/4 cup dry beans or peas 1 tablespoon Peanut butter 1 Egg

37. MyPyramid

38. Daily Servings Teenage Girls*Teenage Boys* Calorie Level2,0002,800 Grains6 ozs.10 ozs. Vegetables2.5 cups3.5 cups Fruits2 cups2.5 cups Milk3 cups3 cups Meat & Beans5.5 ozs.7 ozs. *Who are moderately active

39. Healthy Eating Pyramid An alternative food pyramid which differentiates between the more and less healthy nutritional food sources White rice, white bread, potatoes, pasta, sweets (use sparingly) Red meat (use sparingly) Dairy or calcium supplement (1 to 2 servings) Fish, Poultry, Eggs (0 to 2 servings) Vegetable(in abundance) and Fruit (2 to 3 servings) Plant oils (olive, soy, corn, sunflower) Whole grain foods (at most meals) Daily exercise and weight control Vocabulary

40. Determining Daily Calorie Requirements Individual needs Basal metabolism — amount of energy needed to maintain the body at rest Daily activity needs Vocabulary Objective

41. Daily Diet Based on MyPyramid Keep activity level in mind

42. Record Progress toward Goal

43. Summary Experience with food Food impacts your health Essential nutrients New food label Health claims and legal definitions Calculating calorie needs Choose a daily diet using the MyPyramid

44. Objectives How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them? What are the health problems that might occur from bad diet decisions about essential nutrients?

45. Objectives Why is water such an important element of our diet? What is the new Food Label, and how can it help you plan a nutritionally balanced diet? What is the MyPyramid? How should the MyPyramid be used to plan a balanced diet? How should you determine your daily calorie requirements?

46. Study Question True or False Eating habits are closely related to such health problems as poor complexion, overweight, and high cholesterol levels. Proteins are a better source of energy than carbohydrates. Cholesterol is contained in saturated fats. True False True

47. Answers True or False A person should drink at least two quarts of water each day. The MyPyramid is a guideline to help insure that energy needs during exercise will be met by our diet. True False