Transcript Section 4 Choosing a Healthful Diet 1

Section 4
Choosing a Healthful Diet
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Bell Ringer
1. Make a list of at least 5 junk food
items you enjoy eating.
2. Recommend a healthier snack you
can substitute for the junk food.
Key Terms
Nutrient Density:
A measure of the nutrients in a food
compared with the energy the food
provides
Vegetarian:
A dietary pattern that includes few or no
animal products.
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Nutrition Throughout Life
Need a diet
higher in fat for
brain development
The amount of food
needed depends upon
their size and activity
level
Nutrition Throughout Life
Greatest nutrient and
energy requirement
Watch for the
“middle-age spread”
Vegetarian Diet: There are 12 million
Americans who choose this diet because of
religion, ethical, or dietary reasons.
1. They need to be
carefully planned.
2. Need to get protein
from nuts and
legumes, as well as
eggs and dairy
products.
Choosing a Vegetarian Diet
Meat is the most abundant source of iron
for the body, and finding it in plants is
not easy.
Diets may be deficient in iron & zinc
Vegans: Need to take supplements with
Vitamin B 12 or cereals fortified with it
because it is found only in animal foods.
(Needed for forming red blood cells and
healthy nervous system)
What is a Legume?
A pod or a
bean that
splits in two
halves
Special Dietary Needs of ATHLETES
Need plenty of
water
2 hours before
exercising: highcarb snack: ½ a
bagel, handful of
low-salt pretzels,
yogurt or fruit
Nutritional Needs of Pregnant Women
Need supplements
recommended by doctors.
Folic acid: Helps to
prevent birth defects &
needed in forming cells
(liver, fruits & vegetables)
Iron: makes hemoglobin
150 extra calories at
beginning, 250 at end by
drinking more milk and
eating more fruit or
vegetables.
People who are in poor health
Flu:
Nutrient intake becomes
Drink plenty of liquids
extremely important
Review Section 4
1. Identify the correct term for the measure of
the amount of nutrients in a food compared
to the energy the food provides.
Nutrient density
2. Explain what is meant by “junk food”
Food that is a low nutrient density
(more calories than nutrients)
3. Give reasons why a pizza can be a healthier
fast food than a burger and fries.
Pizza has vegetable in the sauce, grain in
the crust, dairy in the cheese..could
have other fruits & vegetables ie
mushrooms, pineapple, onion, peppers.
Burger….tends to be high in fat, but could
be made at home with low fat
percentage, fries are a low-nutrient
density vegetable when they are fried.
4. Compare the energy needs of adults
with those of teens:
Teens bodies are still growing and they
need more calories.
5. Identify a nutrient that is at risk of
deficiency for each of the following groups:
A. Teens
(calcium, iron, folate)
B. Pregnant women
(Protein, folic acid, iron)
C. Athletes
(complex carbohydrates, water, B vitamins)
D. Vegans
(vitamin B 12: found only in animal foods)
6. Identify foods that are lower in fat or sugar
than the choices below:
A. French fries
(carrot sticks, celery, baked chips)
B. Soda
(water)
C. Creamy chip dip
(bean dip or salsa)
D. Fried chicken
(baked or grilled chicken)
7. Your friend on the wrestling team uses
water-loss pills to help him “make weight.”
He says they’re not harmful. What would
be your reply?
Water pills will cause him to lose water
weight. This is not a healthy way to “make
weight,” because it can lead to dehydration.
Dehydration can impair athletic
performance & cause serious health
problems, including sudden death.
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