Download Lesson 14.2: Making Food Choices

Chapter 14: Choosing Nutritious Food
Lesson 14.2: Making Food Choices
Taking Charge: Saying “No”
Lesson 14.2: Making Food Choices
Lesson Objectives:
• Explain how to use the FIT formula to meet your
nutritional needs.
• Explain how reading food labels can help you make
healthy food choices.
• Recognize some common myths about nutrition and
explain why they are not factual.
Lesson 14.2: Making Food Choices
Question
How can you use the FIT formula to meet your
nutritional needs?
Lesson 14.2: Making Food Choices
Answer
You can use the FIT formula as a guide to good
nutritional habits:
• Frequency: Eat 3 meals a day.
• Intake: Eat an appropriate number of calories.
• Time: Eat meals at specific times of the day.
Lesson 14.2: Making Food Choices
Question
How can you tell whether the food you are
purchasing is nutritious?
Lesson 14.2: Making Food Choices
Answer
To buy a nutritious food
• read the information on the label.
• have a good understanding of
healthy nutrition.
Lesson 14.2: Making Food Choices
Question
How can the information on a food label help you
make healthy food choices?
Lesson 14.2: Making Food Choices
Answer
The information on food labels includes:
• Serving size
• Number of calories
• Amount of sodium
• Information on grams of fats, carbohydrates,
and proteins
• Number of calories from fat
• Percent daily values of various nutrients
Lesson 14.2: Making Food Choices
Question
What is the difference among “fat free,” “low fat,”
and “light” when describing the fat content of
foods on a food label?
Lesson 14.2: Making Food Choices
Answer
• Fat free = less than 0.5 grams of fat
• Low fat = 3 or fewer fat grams per serving
• Light (lite) = no more than half the fat of a
higher-calorie version of food
Lesson 14.2: Making Food Choices
Question
What are some common myths about food?
Lesson 14.2: Making Food Choices
Answer
• Myth: Honey is more nutritious than sugar.
• Fact: Chemically, honey and sugar are very
similar.
Lesson 14.2: Making Food Choices
Answer (continued)
• Myth: Foods labeled as “natural” or “organic” are
more nutritious than other foods.
• Fact: They may contain much sugar and much
fat.
Lesson 14.2: Making Food Choices
Answer (continued)
• Myth: A poor diet causes acne and other skin
problems.
• Fact: Hormones, not food, cause most skin
problems.
Lesson 14.2: Making Food Choices
Question
What do carbohydrates do?
Lesson 14.2: Making Food Choices
Answer
• Carbohydrates provide energy – extremely
important for exercise.
• High-carbohydrate foods contain other important
nutrients as well.
Lesson 14.2: Making Food Choices
Question
Are carbohydrate drinks useful during an exercise
session?
Lesson 14.2: Making Food Choices
Answer
If you are involved in a long exercise session
(longer than 60 minutes), carbohydrate drinks
can be an important source of energy for you.
Lesson 14.2: Making Food Choices
Question
What do proteins do?
Lesson 14.2: Making Food Choices
Answer
• Proteins make up the cells in your body; they are
the building blocks of your body.
• Protein is important in helping you recover from
exercise sessions.
Lesson 14.2: Making Food Choices
Question
How much protein do you need each day?
Lesson 14.2: Making Food Choices
Answer
• If you do a lot of exercise, you have higher
protein needs than inactive people.
• Active people eat more calories and for this
reason get enough protein.
• The maximum need for a teenage athlete is
slightly less than 1 gram of protein (0.8 gram) for
every pound that you weigh (see example on the
next slide).
Lesson 14.2: Making Food Choices
Answer (continued)
• Example: If you weigh 140 pounds, maximum
protein intake for the day equals 112 grams of
protein.
• Example: If you weigh 100 pounds, you should
try to eat 80 grams of protein each day.
• Examples of high-protein foods include fish, lean
meats, nuts, and eggs.
Lesson 14.2: Making Food Choices
Question
What do minerals do?
Lesson 14.2: Making Food Choices
Answer
• Minerals perform many functions related to the
activity of your body cells.
• Natural foods such as fruits, vegetables, cereals,
and fish have good amounts of minerals.
Lesson 14.2: Making Food Choices
Question
What do vitamins do?
Lesson 14.2: Making Food Choices
Answer
• Vitamins are needed for growth and repair of
body cells.
• Foods with a high-vitamin content are important
for athletes.
• High-vitamin foods (e.g., vegetables and fruits
contain vitamins C and E) are important in the
exercise recovery process.
Lesson 14.2: Making Food Choices
Question
What does water do?
Lesson 14.2: Making Food Choices
Answer
Water is very important because it
• carries other nutrients to your cells.
• carries away waste from your cells.
• regulates body temperature.
Lesson 14.2: Making Food Choices
Question
How important is drinking water during exercise in
warm weather?
Lesson 14.2: Making Food Choices
Answer
• It is extremely important to drink cool water in
warm weather.
• Drinking cold or cool water is vital in helping
keep your body
temperature cool
during warmweather exercise.
Lesson 14.2: Making Food Choices
Question
What are some guidelines to follow when eating or
drinking before exercising or competition?
Lesson 14.2: Making Food Choices
Answer
Guidelines before exercising or sports:
• Eat 1-3 hours before activity.
• Avoid foods you do not usually eat.
• Eat a small, easily digested meal.
• Avoid snacks until afterward.
• Drink fluids before, during, and after competition.
Taking Charge: Saying “No”
Read about Manny and Rita in the Taking Charge section
of chapter 14 (page 255).
• In what way does the party put Manny in a difficult
situation?
• How can Manny say “no”
to Rita without
embarrassing her or
hurting her feelings?
Taking Charge: Saying “No”
• What can he do so that his refusal won’t hurt Rita’s
mother?
• What could Manny have done before actually going to
the party to prepare for this situation?
• In what other situations would saying “no” be the best
response?
• Fill out the questionnaire to find out whether you are
more likely to say “no” and mean it or give in under
pressure.