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Transcript
Chapter 14: Choosing Nutritious Food Lesson 14.1: A Healthy Diet Self-Assessment 14: Body Measurements 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. Lesson 14.1: A Healthy Diet Question What are nutrients? Lesson 14.1: A Healthy Diet Answer Nutrients are food substances required for the growth and maintenance of your cells. Lesson 14.1: A Healthy Diet Question What are the six groups of nutrients? Lesson 14.1: A Healthy Diet Answer • • • • • • Carbohydrates Proteins Fats Vitamins Minerals Water Lesson 14.1: A Healthy Diet Question What is the meaning of recommended dietary allowance (RDA)? 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. Lesson 14.1: A Healthy Diet Question What does it mean if a food is nutritionally dense? Lesson 14.1: A Healthy Diet Answer A nutritionally dense food contains large amounts of important nutrients for the number of calories it provides. Lesson 14.1: A Healthy Diet Question What are carbohydrates? 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. Lesson 14.1: A Healthy Diet Question What are the different kinds of carbohydrates? 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. Lesson 14.1: A Healthy Diet Question What is fiber? 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. Lesson 14.1: A Healthy Diet Question How can fiber contribute to health and wellness? Lesson 14.1: A Healthy Diet Answer • Fiber helps you avoid intestinal problems. • High-fiber foods might reduce chances of developing certain cancers. Lesson 14.1: A Healthy Diet Question What are proteins, and from what foods do you obtain them? 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. Lesson 14.1: A Healthy Diet Question What are amino acids? 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. Lesson 14.1: A Healthy Diet Question What are three types of fats? 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. 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. Lesson 14.1: A Healthy Diet Question Why are fats important? 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. Lesson 14.1: A Healthy Diet Question What are two types of cholesterol? 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. Lesson 14.1: A Healthy Diet Question What are minerals? 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. Lesson 14.1: A Healthy Diet Question Why is calcium important? 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). Lesson 14.1: A Healthy Diet Question Why is iron important? Lesson 14.1: A Healthy Diet Answer Iron helps in the proper formation and functioning of red blood cells. Lesson 14.1: A Healthy Diet Question Why do you need vitamins? 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. Lesson 14.1: A Healthy Diet Question What are the water-soluble and fat-soluble vitamins? 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 Lesson 14.1: A Healthy Diet Question Why is water important? Lesson 14.1: A Healthy Diet Answer Water carries other nutrients to cells, carries away wastes, and regulates body temperature. 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? 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 Lesson 14.1: A Healthy Diet Question What are the food groups in the Food Guide Pyramid? Lesson 14.1 – A Healthy Diet Answer 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 Lesson 14.1: A Healthy Diet Question What foods in the Food Guide Pyramid should you eat sparingly? 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. Lesson 14.1: A Healthy Diet Question What are some nutritional goals of Healthy People 2010? 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. Self-Assessment 14: Body Measurements Question What should you keep in mind when measuring body girths, and height and weight? Self-Assessment 14: Body Measurements Answer • Use a non-elastic tape to make the measures. • Pull the tape snugly against the skin but not so tight as to cause an indentation in the skin. • Be sure that the tape is horizontal when measures are made. If the tape sags, measurements will be larger than they should be. Self-Assessment 14: Body Measurements Question How do you estimate body fat from girth? Self-Assessment 14: Body Measurements Answer Males: waist and weight • Using a tape measure, measure your waist at the level of your navel. • Weigh yourself without shoes. • Use the body measurement table in the textbook to estimate your percentage of body fat. Self-Assessment 14: Body Measurements Answer (continued) Females: hip and height • Measure your hips at the widest point. Measure to the nearest half inch. • Remove your shoes and measure your height to the nearest half inch. • Use the body measurement table to estimate your percentage of body fat. Self-Assessment 14: Body Measurements Question Why is the waist-to-hip ratio important? Self-Assessment 14: Body Measurements Answer • People with more weight in the middle of their body have a higher risk of disease than people who have more weight in their lower body (legs and hips). • Pear body types (most females) have a low WHR. • Apple body types (most males) have a high WHR. Self-Assessment 14: Body Measurements Question How do you calculate your waist-to-hip ratio? Self-Assessment 14: Body Measurements Answer • Measure your hips at the widest point. • Make sure that measurements are made while standing with your feet together. Record your measurement. • Measure your waist at the smallest circumference. • Calculate your waist-to-hip ratio using the formula on your record sheet.
