Transcript Lesson 28 Powerpoint

What You’ll Learn
1. Explain what motivates people to eat.
2. List guidelines to follow when planning
healthful meals.
3. Discuss how some supplements
and dietary behaviors affect
performance in sports.
4. Discuss guidelines to follow
when eating out.
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What You’ll Learn
5. List three examples of healthful foods that can
be ordered at various ethnic restaurants.
6. Outline ways to protect yourself from
food-borne illnesses.
7. Explain five ways food can
become contaminated.
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Key Terms
• metabolism
• E coli
• megadosing
• gastroenteritis
• electrolyte
• carbohydrate loading
• protein loading
• food-borne illness
• salmonellosis
• botulism
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Why People Eat
• Hunger is the physiological need
for food.
• Sometimes people eat because they are
hungry, but at other times people eat
because of other factors.
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What Motivates People to Eat
• When you rely on eating to cope, you develop
harmful eating habits.
• Some teens develop eating disorders when they
focus on eating or starving as a way of coping.
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What Motivates People to Eat
• Motivation factors
– You need to eat when you are hungry to obtain
the nutrients necessary for good health.
– But you do not need to eat to manage stress;
when the sight or smell of food tempts you; or
when you feel rejected, depressed, anxious,
bored, or lonely.
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What Motivates People to Eat
• Eating habits
– To develop healthful eating habits, you must
understand why you eat.
– If you are eating for reasons other than
hunger, you must evaluate whether eating
for this reason benefits your health or
harms your health.
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What Motivates People to Eat
Hunger or Something Else?
Hunger motivates you to eat in the following situations:
• You have not eaten
since last night. You eat
breakfast.
• You eat a sports nutrition
bar after
playing soccer.
• You are growing rapidly.
You eat an extra serving
of vegetables for dinner.
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• You have a lunch break
at school. You eat the
lunch you packed
this morning.
• You cannot eat before
taking a physical exam.
You eat shortly after
the exam.
What Motivates People to Eat
Hunger or Something Else?
Something else motivates you to eat in the following
situations:
• You are stressed about
a test tomorrow. You
eat chips.
• You feel insecure at a
party. You nibble on snack
mix.
• You feel rejected when
you are not invited to a
party. You treat yourself to
a large order of fries.
• You feel depressed. You
eat a carton of ice cream.
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• You just ate dinner. You
then eat several slices
of pizza with friends.
Healthful Breakfast and Lunch
• Eating a healthful breakfast gives
you the energy you need to begin
your day.
• A well-balanced lunch provides
energy for your afternoon activities.
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How to Plan a Healthful Breakfast
and Lunch
• Metabolism is the rate at which food is
converted into energy in body cells.
• Eating a healthful breakfast helps increase your
metabolism, which slows during the night.
• The energy gained from breakfast is used to
keep you active throughout the morning.
• If you skip lunch, you may experience a midafternoon slump.
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How to Plan a Healthful Breakfast
and Lunch
• Breakfast and lunch dos and don’ts
– Eat fruits and vegetables or drink fruit or
vegetable juices.
– Eat foods that are high in proteins and
foods that are sources of grains and fiber.
– Limit fatty, greasy, or fried foods, as well
as salt-cured foods.
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How to Plan a Healthful Breakfast
and Lunch
Excuses for Skipping Breakfast
Possible Excuse
Get the Facts Straight
I have no time to
eat breakfast.
Prepare breakfast the night before.
Choose foods that are easy to prepare.
I will lose weight if
I skip breakfast
Eating breakfast “jump starts”
metabolism and burns calories.
I don’t like
breakfast foods.
Eat other healthful foods for breakfast.
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Healthful Dinner and Snacks
• A healthful dinner helps
you complete your daily
nutrition requirements.
• It is as important for snacks
to be nutritious as it is for your
breakfast, lunch, and dinner to
be nutritious.
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How to Plan a Healthful Dinner and Snacks
• Eating a healthful dinner
– Select foods for dinner that provide the
nutrients you did not eat earlier in the day.
– Dinner should not make up more than
one-third of your daily caloric intake.
• Dinner dos and don’ts
– Try to eat a variety of foods and eat early in
the evening rather than close to bedtime.
– Avoid drinking caffeine or eating spicy foods
for dinner if you have difficulty sleeping.
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How to Plan a Healthful Dinner and Snacks
• Having healthful snacks
– Eat snacks to stop hunger and to get the
needed servings from MyPyramid.
– Snacking for other reasons leads to harmful
eating habits.
• Healthful snack choices
– When you snack, choose foods that are low
in sugar, fats, and salt.
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How to Plan a Healthful Dinner and Snacks
Making the Most of the Munchies
It is important to choose snacks that are good
for your health.
• Select snacks that provide the
servings you need from
MyPyramid.
• Limit snacks that have a high
level of sugar.
• Limit snacks that have a high
level of fats and saturated
fats.
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• Limit snacks that have a
high salt content.
• Carry healthful snacks with
you so you won’t be
tempted to go to the
vending machine.
Nutrition and Sports
• If you are an athlete, your physician
or a dietitian can provide information
about the best diet for you.
• Carefully evaluate ads that claim
specific foods and beverages
enhance performance and read
food labels to learn nutrition
information.
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What to Know About Nutrition and Sports
• Vitamin supplements
– A supplement is a substance that is added
to the diet to increase the total dietary intake.
– Megadosing is taking vitamins in
excessive amounts.
– There is no evidence that megadosing will
improve your performance in sports.
– Taking specific vitamins in excess can be
harmful to your health.
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What to Know About Nutrition and Sports
• Salt tablets
– Most teens get ten times the salt that is
needed, so there is no need for salt tablets.
• Sports drinks
– Advertisements for sports drinks may claim
that they help replace electrolytes.
– An electrolyte is a nutrient that becomes
electrically charged when in a solution, such
as a bodily fluid.
– Sodium and potassium are electrolytes.
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What to Know About Nutrition and Sports
• Energy bars
– Many energy bars contain a lot of sugar and
are high in calories.
• Carbohydrate loading
– Carbohydrate loading is an eating strategy
in which a few days of a very low
carbohydrate intake is followed by a few
days of very high carbohydrate intake.
– Experts have mixed opinions about the
advantages of carbohydrate loading.
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What to Know About Nutrition and Sports
• Protein loading
– Protein loading is an eating strategy in which
extra protein is eaten to increase muscle size.
– Eating extra protein does not increase muscle
size—exercise increases muscle size.
– Athletes participating in some sports may
need to “make weight,” which means to
maintain a certain weight.
– Regular exercise and a balanced diet is the
safest way to maintain a certain weight.
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Eating Out
• Whether you’re with family or
friends, in some locations the
number of restaurants from which
to choose can be overwhelming.
• When you eat out, be careful to
choose foods that adhere to the
Dietary Guidelines.
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What to Know About Eating Out
• Number of servings Order foods and
beverages that help you get the appropriate
number of servings from each food group.
• Check the menu. When eating out, see if
there are foods that are designated as
“heart healthy” or “light.”
• Food preparation Request that your food
be prepared in a healthful way.
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What to Know About Eating Out
• Healthy breakfast choices Try to avoid highcalorie, high-fat foods.
• Breakfast meat choices If you have meat,
select Canadian bacon because it is higher in
protein and lower in fat than other meats.
• Other good breakfast choices Choose fresh
fruit with cottage cheese
or yogurt, oatmeal, or a
bagel with low-fat jam or
fruit spread.
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What to Know About Eating Out
• Healthy lunch choices It can be hard to make
healthful food choices in social situations.
• Lunch meat choices Try to order meats that
have little fat such as turkey, chicken, or tuna.
• Other good lunch choices Soups and beans
are good choices. Limit the amount of fried foods
you eat. Be aware that some salads, such as
chef’s, Caesar, and taco, are high in calories
and fat.
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What to Know About Eating Out
• Healthy dinner choices Dinner menus usually
offer many choices, and servings are larger than
those at breakfast and lunch.
• Dinner meat choices Eat meats that are baked,
broiled, or grilled instead of fried or deep-fried.
• Other good dinner choices Don’t be shy about
asking for substitutions or about ingredients and
preparation. Look for symbols to identify low-fat,
healthful selections.
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Fast Food
• Fast food is food that can be
served quickly.
• Fast foods are convenient and
quick, but they can be expensive
and high in calories, fat, and
sodium.
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How to Order Fast Foods
• Chicken choices Remember that extra crispy
usually means extra fattening.
• Burger bests Order the small or junior size
burger—the smaller the burger, the lower the fat,
calories, and sodium content.
• Pizza picks Try pizza without cheese and order
vegetable toppings instead of meat toppings.
• Salad smarts Load up on fresh vegetables and
choose fat-free or low-fat salad dressings.
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How to Order Fast Foods
• Side dish selections Limit fried sides, such
as onion rings, and don’t add extra salt. Try
a salad, steamed vegetables, or a plain
baked potato.
• Dessert and drink decisions Watch out for
the sugar and fat content in fast-food desserts
and beverages.
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Ethnic Food
• Ethnic food is food that is
customary for members of a
specific culture.
• When you eat ethnic foods,
make choices that help you get
the appropriate number of
servings from each food group.
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What to Know About Ethnic Foods
• Ethnic foods can be purchased in almost any
form—boxed, frozen, dried, canned, or fresh.
• Many ethnic restaurants offer many food choices,
which is like visiting a country you have never
experienced before.
• See the Guide to Ethnic Food Choices on
page 319 of your textbook to help you make
healthful choices when ordering.
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Food-Borne Illnesses
• A food-borne illness is an illness
caused by consuming food or
beverages that have been
contaminated with pathogens, which
are germs that cause disease.
• This illness is referred to as
food poisoning.
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How to Protect Yourself from
Food-Borne Illnesses
• A food-borne illness may develop from one-half
hour to several days after eating food
contaminated with germs.
• Common symptoms of food-borne illness are
cramps, nausea, diarrhea, vomiting, and fever.
• Treatment includes drinking fluids and bed rest.
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How to Protect Yourself from
Food-Borne Illnesses
• There are four serious food-borne illnesses.
1. Salmonellosis is a food-borne illness in
which the bacterium salmonella contaminates
water, kitchen surfaces, eggs, raw chicken,
seafood, and other meats.
2. Botulism is a food-borne illness in which
the bacterium Clostridium botulinum produces
a toxin that contaminates improperly
canned foods.
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How to Protect Yourself from
Food-Borne Illnesses
3. Escherichia coli, also known as E coli, is a
specific strain of bacterium that can
contaminate undercooked meat,
especially hamburger, causing a severe
form of food poisoning.
4. Gastroenteritis is a common, sometimes
food-borne illness that can be caused by
viruses or bacteria.
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How to Protect Yourself from
Food-Borne Illnesses
• Food safety at the store Check expiration
dates, and do not buy outdated foods.
• Food safety in the refrigerator Pay attention
to the “use by” date and “keep refrigerated”
instructions on any food.
• Food safety in the kitchen Wash hands,
cooking utensils, and surfaces after contact with
raw eggs, raw chicken, and all other raw meats.
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How to Protect Yourself from
Food-Borne Illnesses
• Food safety on the table Do not let cooked
food sit at room temperature for more than two
hours. Keep hot foods hot, and cold foods cold.
• Inspect leftovers If foods or beverages look or
smell unusual, throw them out.
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Sharing Food Safely
• There are many situations when
you eat with other people.
• Some situations afford
opportunities to contaminate
foods and beverages.
• Beware of the following food
safety offenders.
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Study Guide
1. Match the following terms and definitions.
___
C botulism
___
D E coli
___
E gastroenteritis
___
A electrolyte
___
B metabolism
A. a nutrient that becomes electrically
charged when in a solution
B. the rate at which food is converted
into energy in body cells
C. a food-borne illness in which a toxin
contaminates improperly canned
foods
D. as specific strain of bacterium that
can contaminate undercooked meat
E. a common, sometimes food-borne
illness that can be caused by
viruses or bacteria
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Study Guide
2. What is carbohydrate loading?
Carbohydrate loading is an eating
strategy in which a few days of a very low
carbohydrate intake is followed by a few
days of a very high carbohydrate intake.
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Study Guide
3. Why is it important to eat breakfast?
During the night, your metabolism slows
down. When you eat breakfast, your body
begins to use the nutrients in the food and
your metabolism speeds up. The energy
gained from breakfast is used to keep you
active throughout the morning.
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