3. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Nutrition for Life Chapter 7

4. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Nutrition for Life Contents Section 1 Carbohydrates, Fats, and Proteins Section 2 Vitamins, Minerals, and Water Section 3 Meeting Your Nutritional Needs Section 4 Choosing a Healthful Diet Chapter 7

5. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Bellringer What does the phrase “you are what you eat” mean? Chapter 7

6. No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1985

7. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1986 No Data <10% 10%–14%

8. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1987 No Data <10% 10%–14%

9. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1988 No Data <10% 10%–14%

10. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1989 No Data <10% 10%–14%

11. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1990 No Data <10% 10%–14%

12. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1991 No Data <10% 10%–14% 15%–19%

13. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1992 No Data <10% 10%–14% 15%–19%

14. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1993 No Data <10% 10%–14% 15%–19%

15. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1994 No Data <10% 10%–14% 15%–19%

16. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1995 No Data <10% 10%–14% 15%–19%

17. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1996 No Data <10% 10%–14% 15%–19%

18. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1997 No Data <10% 10%–14% 15%–19% ≥20

19. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 1998 No Data <10% 10%–14% 15%–19% ≥20

20. Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20

21. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2000 No Data <10% 10%–14% 15%–19% ≥20

22. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2001 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

23. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2002 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

24. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2003 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

25. (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2004 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

26. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins What is Nutrition? the science or study of food and the ways the body uses food. Chapter 7 Nutrition… Nutrients… are substances in food that provide energy or help form body tissues and are necessary for life and growth.

27. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Six Classes of Nutrients Chapter 7 1.Carbohydrates 2.Fats 3.Proteins 4.Vitamins 5.Minerals 6.Water A Balanced Diet To be healthy, you need the right amount of nutrients from each class.

28. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu What happens if you eat too few nutrients? Weight Loss Poor Growth Death What happens if you eat too many nutrients? Extra fat, carbs, protein will be stored as body fat Increase of heart disease and high blood pressure

29. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins The sum of the chemical processes that take place in your body to keep you alive and active. Metabolism requires energy from carbohydrates, fats, and proteins. Chapter 7 Metabolism… Energy in food is measured in… Calories

30. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Chapter 7

31. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats are the main form of energy storage in the body. Chapter 7 Carbohydrates are energy-giving nutrients that include sugars, starches, and fiber. Proteins are made of amino acids, which build and repair structures and regulate processes in the body.

32. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Fiber… * Complex carb that provides little energy * Cannot be digested by humans * Adds bulk to your stool * Removes bad cholesterol while in the intestine * Prevents colon cancer and heart disease

33. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Carbohydrates Carbohydrates are energy-giving nutrients that include sugars, starches, and fiber Chapter 7 Glycogen is a form of carbohydrate your body uses for short-term energy storage. Starches are more complex carbohydrates that can be broken down into sugars Sugars are the simplest form of carbohydrates Glycogen

34. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Glycogen is broken into glucose for energy Fiber is a complex carbohydrate that provides little energy and cannot be digested. However, fiber is important to keep your digestive system healthy.

35. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Chapter 7 Carbohydrates

36. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Simple Carbohydrates Glucose - a single sugar that circulates in the blood (blood sugar); the most important sugar in the body because it provides energy to the body’s cells; usually found as a part of the double sugar sucrose or in starch Fructose – a single sugar that is called fruit sugar; is sweeter than table sugar; found naturally in fruit and honey; added to many sweetened drinks Lactose – a double sugar made by animals that is also called milk sugar; found in dairy products Sucrose – a double sugar refined from sugar beets or sugar cane that we call table sugar; found in candies and baked goods and used as a table sweetener

37. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Complex Carbohydrates Starch – made of many glucose units linked together; found in foods like potatoes, beans, and grains Glycogen – made in the body; made of many glucose units linked together; stored in the muscle and liver of humans and animals; can be broken down to provide a quick source of glucose Fiber – made of many glucose units linked together; found in fruits and vegetables; cannot be digested by humans; needed for a healthy digestive system

38. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats are large molecules made up of fatty acids and glycerol. Chapter 7 Fats are the body’s main form of long-term energy storage. Fatty acids are long chains of carbon atoms attached to hydrogen atoms. Fats are classified by the types of fatty acids they contain.

39. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats –The Good vs. the Bad Chapter 7 Saturated fats contain saturated fatty acids. A fatty acid is saturated when every carbon atom is bonded to as many hydrogen atoms as possible. Saturated fats are usually solid at room temperature. They come from foods such as meat and milk. BAD FATS

40. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Eating too many saturated fats can lead to obesity, high cholesterol levels, and increased risk of heart disease.

41. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Unsaturated fats contain unsaturated fatty acids. Chapter 7 Unsaturated fats are usually liquid at room temperature. They come from foods such as oils and fish. A fatty acid is unsaturated when the carbon atoms are not bonded to as many hydrogen atoms as possible. Good Fats

42. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Foods with Good and Bad Fat Saturated Fats-“BAD” fatsUnsaturated Fats-“GOOD” fats Nuts Oils Fish Olives Meat Milk Ice Cream Hot Dogs

43. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins  Too much of certain types of cholesterol in your diet can cause deposits on blood vessel walls, increasing the risk of heart attack. Chapter 7 Cholesterol is another type of lipid (fat) found in all human and animal tissues.  Your body makes cholesterol. You also get cholesterol from foods such as meat, eggs, and dairy products.  Cholesterol is necessary for certain essential functions in the body.

44. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Chapter 7

45. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Proteins Chapter 7 Proteins are made of amino acids, which are used in building and repairing structures in the body. Proteins are also needed for hormones, enzymes, and other essential molecules.

46. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Complete proteins are dietary proteins that contain all the essential amino acids. (There are 11 of them) Essential amino acids are nine amino acids that the body cannot produce on its own. Nonessentional amino acids the body can produce on it’s own. Examples: meats, eggs, dairy products Types of Proteins

47. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Incomplete proteins do not contain all the essential amino acids. Examples: legumes, grains, vegetables

48. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Vitamins Vitamins are carbon-containing nutrients that are needed in small amounts to maintain health and allow growth. Chapter 7 Water-soluble vitamins dissolve in water. They are not stored in the body very well. Fat-soluble vitamins dissolve in fat. As a result, they can be stored in fat tissue and remain in the body for a long time.

49. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7 Fat-Soluble Vitamins

50. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

51. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Minerals Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron. Chapter 7 Minerals are chemical elements that are essential in small amounts to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health. Most of us eat more sodium than is healthy. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium- fortified foods.

52. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

53. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Sodium Most people eat far more salt than is healthy. Only 500mg of sodium is needed per day! How much is 500mg? ¼ of a teaspoon Sodium intake should not be more than 2400mg a day. (About 1 ¼ teaspoons)

54. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Extra salt with those fries? Too much sodium causes … High blood pressure which can cause… Heart Disease Stroke Kidney Failure

55. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Wendy’s Fries vs. Wendy’s Fruit Bowls High SodiumLow Sodium Anything processed such as… Lunch Meat Snack Foods Canned Foods Fresh Fruits Fresh Veggies

56. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Calcium How much calcium do you need in one day? Teenagers need 1300 mg 1 Cup of milk (8oz) has 300mg DairyNon-Dairy Milk, Cheese, Yogurt, Cottage Cheese Green leafy veggies like spinach & broccoli Calcium fortified foods… like bread, o.j., and some cereals

57. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Water Chapter 7 About 60 percent of your body is water. Water is essential for almost every function that keeps you alive. To be healthy, you should take in at least 2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation.

58. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Dehydration Mild dehydration can interfere with mental and physical performance. Severe dehydration can have very serious consequences, such as nausea, difficulty concentrating, confusion, and disorientation. Early signs include thirst, headache, fatigue, loss of appetite, dry eyes and mouth. In very severe dehydration, death can occur.

59. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

60. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs How Much of Each Nutrient? Recommended Dietary Allowances (RDAs) … Chapter 7 RDAs are guidelines, not exact requirements. are the recommended nutrient intakes that will meet the needs of most healthy people.

61. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs Understanding Food Labels Serving Size Nutrition labels show the size of a single serving. All other values on the label are in reference to this serving size!!!!! Chapter 7 Calories Nutrition labels list total Calories, the Calories from fat, and the Calories from saturated fat.

62. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs Understanding Food Labels Daily Values (DVs) are recommended daily amounts of nutrients. Chapter 7 The percentage DV tells the amount of the nutrient in a serving relative to the total recommended daily amount for a 2000-Calorie diet.

63. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs Understanding Other Terms on Food Packaging Food labels list ingredients in order of weight. Chapter 7 Food labels also typically list the amount of cholesterol, sugars, sodium, and protein per serving.

64. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs The Food Guide Pyramid The Food Guide Pyramid is a visual and conceptual tool for planning your diet. Chapter 7 The pyramid NO LONGER shows the recommended number of servings from each of six food groups.

65. History of USDA’s Food Guides 1940s 1950s-1960s 1970s 1992 2005 Food for Young Children 1916

66. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Chapter 7 Section 3 Meeting Your Nutritional Needs

67. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu

68. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Daily Amounts in cups or ounces

69. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu

70. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs Dietary Guidelines for Americans The Dietary Guidelines for Americans are a set of diet and lifestyle recommendations to improve health in the United States. Chapter 7 These guidelines are divided into three parts, known as the “ABC’s for Good Health.”

71. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Aim for Fitness Build a Healthy Base Choose Sensibly

72. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs im for Fitness Chapter 7 Aim for a healthy weight. Be physically active each day.

73. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu BMI Body Mass Index Uses body weight and height to predict a GENERAL ideal weight.

74. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Use the Food Guide Pyramid. uild a Healthy Base Keep food safe from germs and bacteria. Choose a variety of fruits and vegetables. Choose a variety of grains.

75. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs hoose Sensibly Chapter 7 Choose a diet low in saturated fat and cholesterol. Adults who drink alcohol should do so in moderation. Choose and prepare foods with less salt. Choose food and drink to moderate sugar intake.

76. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Simple Steps to a More Healthful Diet Nutrient density Chapter 7 is a measure of the nutrients in a food compared with the energy the food provides. Food with low nutrient density is sometimes called junk food. (Heard of “empty calories”?

77. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu You can make up for the nutrients missing in junk food by eating healthier foods at other time of the day. (Try snacking on good foods!) Eating junk food occasionally is OK, but you should always aim for balance and moderation. Chapter 7 Section 4 Choosing a Healthful Diet

78. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Instead of this: Try this: To lower your sugar intake: Soda Water, real fruit juice or skim milk Cake for dessert Fresh fruit Candy for snacks Grapes, raisins, trail mix, crackers Section 4 Choosing a Healthful Diet Chapter 7

79. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Instead of this: Try this: To lower your fat intake: Hamburger Chicken sandwich (not breaded/fried) Creamy chip dipSalsa Potato chips / Hot Cheetos Low salt pretzels Blue Cheese / Ranch Dressing Oil & Vinegar, low fat or fat free dressing Deep fried chicken or fish Baked or broiled fish & skinless chicken Section 4 Choosing a Healthful Diet Chapter 7

80. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Instead of this: Try this: To increase you fiber intake: White Rice Brown rice or baked potato with the skin Apple juice / Orange juice Fruit - Fresh apple or fresh orange A white bread sandwich A whole-wheat bread sandwich Sugary cereal Oatmeal or other whole- grain cereal Section 4 Choosing a Healthful Diet Chapter 7

81. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Simple Steps to a More Healthful Diet Eating snacks can be healthy if you choose to snack on healthier foods. (Smaller meals with healthy snacks is better than 3 large meals.) Chapter 7 Food prepared at home often has less fat and sodium than food from fast-food restaurants. (And are also CHEAPER!) If you do eat low-nutrient snacks, make sure to balance them out with healthy meals. (Plan Ahead!)

82. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Nutrition Throughout Life Chapter 7 Infants who are fed breast milk or formula get the right mix of nutrients, Calories, and other substances necessary for growth and protection from infection. Nutritional needs change with each stage of life – infancy, childhood, adolescence, and adulthood.

83. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu -An infant’s diet is high in fat to provide energy for rapid growth and brain development. -The nutritional needs of children over 2 can be met by following the Food Guide Pyramid, but with smaller serving sizes. (Relative to child’s size and activity level.) Chapter 7 Section 4 Choosing a Healthful Diet

84. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Nutrition Throughout Life During the teen years, the body grows and changes rapidly, requiring more energy, protein, vitamins, and minerals. Chapter 7 Adolescent boys and very active girls should use the high end of the serving ranges on the Food Guide Pyramid. Adolescent girls should use the middle of the ranges.

85. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Nutrition Throughout Life Teens should make sure to meet nutrient needs without exceeding energy needs. Chapter 7 What is the easiest way to meet these needs??? Eat your fruits and veggies!

86. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu More of these… Means less of these… Chapter 7 Section 4 Choosing a Healthful Diet

87. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Because adults grow less and are less active than teens, they need fewer Calories per day. What happens when you take in more energy than you use? Extra energy (calories) gets stored as body fat. Adults must still make sure their nutrient needs are met. Chapter 7 Eat those fruits and veggies! Section 4 Choosing a Healthful Diet

88. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Special Dietary Needs Athletes must drink lots of fluids and avoid dehydration. Chapter 7 Athletes need a diet high in carbohydrates for extra energy. Athletes need extra energy and water to maintain their performance and endurance.

89. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Special Dietary Needs Athletes do not need dietary supplements to improve performance. In fact, these supplements can be dangerous. Chapter 7 If you take a dietary supplement, do not exceed the Tolerable Upper Intake Limit for any nutrient. If you choose to use supplements, DO YOUR RESEARCH!!!! It’s your body – take care of it!

90. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Most athletes do not need extra protein in their diets… …provided that they are eating a well balanced diet rich in nutrients. Extra protein may be needed in some sports in order to maintain a large amount of muscle. The athlete must still eat a balanced diet rich in nutrients along with a vigorous and consistent workout program. Chapter 7 Section 4 Choosing a Healthful Diet

91. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Chapter 7 Timing of Food Intake Working out without eating is not healthy or wise. Eating carbohydrates at least 2 hours before a workout will provide the body with energy. If cramping is an issue, try eating “lighter” foods, (fruit, deli sandwich), and eating more than 2 hours before the workout.

92. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Special Dietary Needs Pregnancy How many extra calories does a pregnant women need a day? Chapter 7 Pregnant women also need additional protein, B vitamins, folate, iron, and zinc. Pregnant women only need up to an additional 450 Calories per day.

93. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu If you have a cold, flu, or other mild illness, drink plenty of fluids. Special Dietary Needs Sickness If you have a chronic or long-term illness, you must make sure your diet gives you enough energy and the proper nutrients to fight the illness. Chapter 7 Section 4 Choosing a Healthful Diet

94. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Choosing a Vegetarian Diet A vegetarian diet is one in which few or no animal products are eaten. Chapter 7 Most vegetarians get all the proteins they need from the small amounts of animal products they eat. A lacto-ovo vegetarian will not eat any meat but will eat eggs and dairy products.

95. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Vegans must eat from a variety of plant sources to get all the essential amino acids and other important nutrients. Vegans are vegetarians that eat no animal products in any form. The strictest vegetarians of all… For example: rice & beans Chapter 7 Section 4 Choosing a Healthful Diet