Transcript Chapter 8: Planning a Diet for Fitness and Wellness

Chapter 8: Planning a Diet for
Fitness and Wellness
Chapter 8 Topics:
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Forming a Nutrition Plan
The Food Guide Pyramid
Comparing Your Diet
Reading a Food Label
Determining Your Calorie Needs
Facts and Fallacies
Forming a Nutrition Plan
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Good nutrition involves following a
plan based on simple guidelines,
sound concepts, and a consistent
eating pattern
Diet Guidelines for Americans,
2000
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Choose a variety of grains daily
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Choose a variety of fruits and vegetables
daily
Eat foods low in saturated fat and
cholesterol
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*Whole Grains*
Moderate in total fat
Consume less sugary foods and beverages
Use less salt!!
Achieving a balanced diet
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Balanced diet provides basic nutrients
in proportions that meet the body’s
needs
Fitday.com
Food Guide Pyramid can make it
easier to make the right nutrition
choices
The Food Guide Pyramid
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Food Guide Pyramid
Eat at least the minimum of
recommended servings from each
food group daily
Know what constitutes a single serving
Limit intake of fats, oils, and sweets!!
Parts of the pyramid
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Grains
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Vegetables
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3 ounces of whole grain bread, cereal,
crackers, rice, or pasta daily
Eat more dark green veggies
Fruits
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Eat a variety of fruit
Stay away from fruit juices
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Oils
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Milk
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Most of fat sources from fish, nuts, and
vegetable oils
Drink low-fat or fat-free
Meat and Beans
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Choose low-fat or lean meats and poultry
Ethnic Foods and the Food
Guide Pyramid
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Diet influenced by one’s cultural
background
Usually eat foods that were feed to us
in our homes
Comparing Your Diet
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Favorite foods of many Americans
consist of:
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Fatty foods (hamburgers, fries)
Sugars (candy, soda)
Sodium-loaded snacks (potato chips)
These foods contribute little to
nutritional needs and can have harmful
effects
Fast Food
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Too much salt, too much fat, and too
many calories!!
McDonalds Cheeseburger has 320
calories + large Fries at 450 calories =
770 calories!!!!!
Some healthier fast food choices
“Junk” Foods and Snacking
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Junk foods have so few nutrients and are so
high in calories, sugar, and fat they should
be avoided
Not all snacking is bad
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Sometimes good to eat small amounts
throughout the day
Can be bad if:
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Add extra calories to diet
Replace healther foods in diet
Special Diets for Athletes
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May need to intake more calories than
sedentary person
Depending on sport, might need to
intake more proteins and/or
carbohydrates
Food Labels
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How important do you feel it is to read
and understand the information on a
food label?
Do you regularly read food labels
now?
Reading a Food Label
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Provide consumers with:
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Nutritional information for food
Information about how food fits in daily diet
The amount per serving of saturated fat,
cholesterol, dietary fiber, and other nutrients
Full ingredient labeling on processed and
packaged food
Additives that people may have allergies to
Using Food Label Information
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Serving Sizes
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Calories from Fat
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Sizes are standardized and are based off
of what the “average” person chooses
Compare with food’s total calories
% Daily Value
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Based on eating a 2000 calorie diet
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Fat
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Cholesterol, Sodium
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Related to coronary heart disease and high blood
pressure
Protein
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Important to watch total fat
Limiting saturated fat is especially important
Most people on a 2000 calorie diet need no more than 50
g. protein a day
Vitamins and Minerals
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Try to get 100% of Vitamin A, Vitamin C, Iron, and Calcium
Nutrients Claims
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Low sodium, Low fat, Low Cholesterol
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Light
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Contains a low amounts of these nutrients
Fewer calories and less fat than the food it’s
being compared to
Healthy
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Low in fat and saturated fat, limited amounts of
cholesterol and sodium, and provides significant
amounts of one or more key nutrients
Determining Your Calorie
Needs
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Must know number of calories burned
at rest for sex and size
Basal Metabolic Rate (BMR) is rate in
which body burns food and nutrients to
perform normal bodily functions at rest
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Estimate is requires one calorie per hour
for each kilogram of weight
1 kg = 2.2 lbs
Facts
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Good nutrition contributes to greater
energy potential for physical activity
Make certain water intake is sufficient
Eating a high carbohydrate meal is
best source of energy before
participating in a strenuous workout
Fallacies
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Consuming extra protein will lead to greater
or faster strength development
Taking vitamin supplements will give you
more energy
It is necessary to take salt tablets if you
perspire a lot during exercise
Drinking a sports drink is necessary after
exercise
Drinking caffeine improves athletic
performace
Review
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What steps are needed to achieve a
balanced, healthy diet?
What information is provided on a food
label?
How can a food label help you make
better food choices?
Which fast food choices are better
food choices?