Chapter 14: Choosing Nutritious Food

1. Chapter 14: Choosing Nutritious Food Lesson 14.1: A Healthy Diet Self-Assessment 14: Body Measurements

2. Lesson 14.1: A Healthy Diet Lesson Objectives: • Describe the three types of nutrients that provide energy and the amounts of each necessary for good health. • Explain why vitamins and minerals are necessary to good health. • Explain the Food Guide Pyramid and describe how it can help you plan for healthy eating.

3. Lesson 14.1: A Healthy Diet Question What are nutrients?

4. Lesson 14.1: A Healthy Diet Answer Nutrients are food substances required for the growth and maintenance of your cells.

5. Lesson 14.1: A Healthy Diet Question What are the six groups of nutrients?

6. Lesson 14.1: A Healthy Diet Answer • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

7. Lesson 14.1: A Healthy Diet Question What is the meaning of recommended dietary allowance (RDA)?

8. Lesson 14.1: A Healthy Diet Answer • The RDA provides guidelines that recommend • daily nutritional requirements of vitamins, minerals, proteins. • the percentage of calories people should consume from the major food groups. • The guidelines consider age, sex, height, and weight.

9. Lesson 14.1: A Healthy Diet Question What does it mean if a food is nutritionally dense?

10. Lesson 14.1: A Healthy Diet Answer A nutritionally dense food contains large amounts of important nutrients for the number of calories it provides.

11. Lesson 14.1: A Healthy Diet Question What are carbohydrates?

12. Lesson 14.1: A Healthy Diet Answer Carbohydrates • are nutrients that provide you with energy. • and fats are the major nutrients used as an energy source during exercise.

13. Lesson 14.1: A Healthy Diet Question What are the different kinds of carbohydrates?

14. Lesson 14.1: A Healthy Diet Answer • Carbohydrates are classified as simple and complex. • Simple carbohydrate foods have a higher proportion of simple sugars. • Complex carbohydrates are more dense in nutrients.

15. Lesson 14.1: A Healthy Diet Question What is fiber?

16. Lesson 14.1: A Healthy Diet Answer • Fiber is very important in helping the digestion of foods. It is a type of carbohydrate. • Complex-carbohydrate foods contain lots of fiber. • Cereals, fruits, and vegetables are foods that have a high-fiber content.

17. Lesson 14.1: A Healthy Diet Question How can fiber contribute to health and wellness?

18. Lesson 14.1: A Healthy Diet Answer • Fiber helps you avoid intestinal problems. • High-fiber foods might reduce chances of developing certain cancers.

19. Lesson 14.1: A Healthy Diet Question What are proteins, and from what foods do you obtain them?

20. Lesson 14.1: A Healthy Diet Answer • Proteins are the building blocks of your body – they are very important in helping you recover from exercise. • Examples include milk, eggs, meat, fish, beans, and nuts.

21. Lesson 14.1: A Healthy Diet Question What are amino acids?

22. Lesson 14.1: A Healthy Diet Answer • Amino acids are substances that make up proteins. • Your body manufactures some. • Others must be in foods you eat.

23. Lesson 14.1: A Healthy Diet Question What are three types of fats?

24. Lesson 14.1: A Healthy Diet Answer 1. Saturated fats • Eating high amounts increases the risk of heart disease. • High amounts of saturated fats are found in fast foods, donuts, and whole milk.

25. Lesson 14.1: A Healthy Diet Answer (continued) 2. Monounsaturated fats 3. Polyunsaturated fats • These types of fats (in limited amounts) are protective against heart disease. • Some of the healthier fats are found in fish (e.g., sardines, salmon), olive oil, and vegetable oil.

26. Lesson 14.1: A Healthy Diet Question Why are fats important?

27. Lesson 14.1: A Healthy Diet Answer • Fats are necessary for the growth and repair of cells. • Fats provide you with a source of energy for exercise.

28. Lesson 14.1: A Healthy Diet Question What are two types of cholesterol?

29. Lesson 14.1: A Healthy Diet Answer • The two main types of cholesterol are • High-density lipoprotein (HDL): beneficial • Low-density lipoprotein (LDL): harmful in high amounts. • A similar term to cholesterol is lipoprotein (a lipoprotein is a substance of fat and protein). • Animal products contain cholesterol.

30. Lesson 14.1: A Healthy Diet Question What are minerals?

31. Lesson 14.1: A Healthy Diet Answer • Minerals are nutrients that perform different functions in regulating cell activity. • Examples of minerals include calcium and iron.

32. Lesson 14.1: A Healthy Diet Question Why is calcium important?

33. Lesson 14.1: A Healthy Diet Answer • Adequate intake of calcium (above 1,000 mg) is essential to healthy bone development. • Milk contains calcium, and some orange juices have calcium added (one glass of milk or orange juice with calcium has 600 mg of calcium).

34. Lesson 14.1: A Healthy Diet Question Why is iron important?

35. Lesson 14.1: A Healthy Diet Answer Iron helps in the proper formation and functioning of red blood cells.

36. Lesson 14.1: A Healthy Diet Question Why do you need vitamins?

37. Lesson 14.1: A Healthy Diet Answer • The body uses vitamins for growth and repair. • It is important to eat foods that have high contents of vitamins.

38. Lesson 14.1: A Healthy Diet Question What are the water-soluble and fat-soluble vitamins?

39. Lesson 14.1: A Healthy Diet Answer • Water soluble: Vitamins B and C • These are found in fruits, breads, and cereals. • It is important to eat these foods every day. • Fat soluble: Vitamins A, D, E, and K

40. Lesson 14.1: A Healthy Diet Question Why is water important?

41. Lesson 14.1: A Healthy Diet Answer Water carries other nutrients to cells, carries away wastes, and regulates body temperature.

42. Lesson 14.1: A Healthy Diet Question What are some dietary guidelines established by the Human Nutrition Information Service of the U.S. Department of Agriculture?

43. Lesson 14.1: A Healthy Diet Answer Dietary guidelines established by the USDA: • Eat a variety of food • Maintain a healthy weight • Use sugar, salt, and sodium only in moderation

44. Lesson 14.1: A Healthy Diet Question What are the food groups in the Food Guide Pyramid?

45. Lesson 14.1 – A Healthy Diet Answer

46. Lesson 14.1: A Healthy Diet Answer (continued) The Food Guide Pyramid shows: • bread, cereal, rice, pasta group: 6-11 servings • vegetable group: 3-5 servings • fruit group: 2-3 servings • milk, yogurt, and cheese group: 2-3 servings • meat, poultry, fish, dry beans, eggs, and nuts group: 2-3 servings • fats, oils, and sweets: use sparingly

47. Lesson 14.1: A Healthy Diet Question What foods in the Food Guide Pyramid should you eat sparingly?

48. Lesson 14.1: A Healthy Diet Answer Foods to eat sparingly: • Desserts, snacks, cookies, cakes, soft drinks, jellies, butter, margarine, mayonnaise, and salad dressings • These foods have a lot of fats and sugars and contain a large number of calories.

49. Lesson 14.1: A Healthy Diet Question What are some nutritional goals of Healthy People 2010?

50. Lesson 14.1: A Healthy Diet Answer Healthy People 2010 nutritional goals: • Reduce dietary fat, especially saturated fat. • Increase the complex carbohydrates in the diet. • Increase the amount of calcium in the diet. • Decrease the amount of salt and sodium in the diet. • Reduce the incidence of iron deficiency.