Ch. 7 Nutrition for Life

Download Report

Transcript Ch. 7 Nutrition for Life

Ch. 7 Nutrition for Life
Section 3 Meeting Your Nutritional
Section 4 Choosing a Healthful Diet
Key Terms
• Recommended Dietary Allowances (RDAs): recommended
nutrient intakes that will meet the needs of almost all
healthy people
• Daily value (DV): recommended daily amount of a nutrient;
used on food labels to help people see how a food fits into
their diet
• Food Guide Pyramid: a tool for choosing a healthy diet by
selecting a recommended number of servings from each of
the five food groups
• Dietary Guidelines for Americans: a set of diet and lifestyle
recommendations developed to improve health and reduce
nutrition-related disease risk in the U.S. population
Key Terms
• Nutrient density: a measure of the nutrients in
a food compared with the energy the food
• Vegetarian: a dietary pattern that includes few
or no animal products
What Are RDA’s
• Recommended Dietary Allowances (RDAs) are
the recommended nutrient intakes that will
meet the needs of almost all healthy people
• Not exact requirements but are meant to
serve as general guidelines for correct nutrient
Understanding Food Labels
• Food labels provide a convenient source of nutrition
information about foods and the way foods fit into your
• Food labels include a set of nutrition facts, information
about the processing of the food, and a list of ingredients
• Serving Size
– Single serving size shown at the top of the Nutritional Facts
– The amounts of nutrients given before this are the amounts
found in this serving size
• Calories
– Label must list total calories and the calories from fat in a seving
of the food
– Also list descriptions for foods that are lower in calories
Understanding Food Labels
• Daily Values
– Nutrients are listed on food labels by weight and as a % of a 2000
Calorie diet
– Total fat
• Listed by weight and as a % of DV
– Cholesterol
• Listed by weight and as a % of DV
– Sodium
• Listed by weight and as a% of DV
– Total carbohydrates
• Nutritional Facts Labels includes all sugars whether they are natural or added
– Protein
• Must be listed in grams
• The % of the DV is not usually listed
• Vitamins and Minerals
– Calcium, iron, vitamin C, vitamin A and some B vitamins are given on
labels only as a % of the DV
Understanding Other Terms on Food
• Ingredient List
– Listed on the label in order of weight—those present in the largest amounts
are listed first
• Calories
– Some foods are calorie free(less than 5 calories), light or lite(1/3 fewer calories
that the regular brand has), low calorie(no more than 40 Calories), or reduced
calorie(25% fewer calories than the regular brand has) to help a person reduce
his or her calorie intake
• Cholesterol
– Low cholesterol(20 milligrams or less), or cholesterol free(less than 2
• Sugars
– Added to food s are included in the ingredient list
– Sugar free(less than .5 grams of sugar), No sugar added, without added sugar,
or reduced sugar (25% less sugar than the regular brand has
• Fats
– Fat free (less than .5 grams of fat), low fat (3 grams of fat or less), extra lean
(less than 5 grams of fat), low in saturated fat (1 gram or less)
– Important to remember that even though a food may be labeled low fat, it can
still be high in calories
Food Guide Pyramid
• Visual tool for planning your diet that divides
foods into six food groups
• Shows the number of servings needed from
each group to make a healthy diet
• Serving recommendations are given in ranges
so that people with different calorie needs can
use the pyramid
• Choose a variety of foods from each group
Dietary Guidelines for Americans
• The Dietary Guidelines for Americans are a set
of diet and lifestyle recommendations
developed to improve health and reduce
nutrition-related disease risk in the U.S.
• Guidelines are designed for all Americans over
the age of two
Know the ABC’s for Good Health
• Aim for Fitness
Aim for a healthy weight
Be physically active each day
• Build a healthy base
Let the Food Guide Pyramid guide your food choices
Choose a variety of grains, especially whole grains on a daily
Choose a variety of fruits and vegetables daily
Keep food safe to eat
• Choose sensibly
Choose a diet that is low in saturated fat and cholesterol and
moderate in total fat
8. Choose beverages and foods to moderate your intake of
9. Choose and prepare foods with less salt
10. Adults who drink alcohol should do so in moderation
Choose the Right Snacks
• Snacking isn’t a “bad habit”
• When done right, it increases your nutrient intake
and helps you maintain a healthy weight
• A piece of fruit and a yogurt on the way to school
is much better than not having any breakfast.
• The problem with snacking is that we don’t
always choose healthy foods
• High nutrient density foods
Nutrition Throughout Life
• A Healthy Start in Infancy
– Diet is fairly simple
– Diet is high in fat to provide energy and to allow their rapid
growth and development
• Continuing Good Nutrition in Childhood
– From 2 years of age onward, children can generally meet
their nutrient needs by following the recommendations of
the food guide pyramid but choosing smaller portions
• Teens Need to Eat Right to Grow
– Eat meals on the run or skip meals all together because of
busy schedules
– Too little milk and too many sodas resulting in diets low in
important nutrients
– As growth and development speeds up, your body needs
more energy, protein, vitamins, and minerals
Nutrition Throughout Life
• Adults Aren’t Growing
– As you enter adulthood, growth in height slows and
then stops. As a result, the number of calories a
person needs to maintain a healthy weight decreases
– As adults become less active, their calorie intake
needs to decrease
• A person’s nutritional needs change at each stage
of life—infancy, childhood, adolescence, and
– Infants and children need more food energy per
pound of body weight than adults do
Special Dietary Needs
• Athletes, pregnant women, and people who are ill have
special dietary needs.
• Special Requirements of Athletes
– Whether training, competing, or just staying fit, athletes
need extra energy and water to maintain their
performance and endurance
– Follow a diet based on the Food Guide Pyramid and rink
plenty of water
– Diet high in carbohydrates to provide the quick energy
required for exercise (complex carbs and B vitamins )
– Two hours before exercising, you should eat a high
carbohydrate snack