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Ch. 7 Nutrition for Life

Ch. 7 Nutrition for Life. Section 3 Meeting Your Nutritional Needs 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

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Ch. 7 Nutrition for Life

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  1. Ch. 7 Nutrition for Life Section 3 Meeting Your Nutritional Needs Section 4 Choosing a Healthful Diet

  2. 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

  3. 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

  4. 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 intake

  5. Understanding Food Labels • Food labels provide a convenient source of nutrition information about foods and the way foods fit into your diet. • 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 panel • 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

  6. 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

  7. Understanding Other Terms on Food Packaging • 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 milligrams) • 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

  8. 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

  9. 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. population • Guidelines are designed for all Americans over the age of two

  10. 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 basis • 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 • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • Adults who drink alcohol should do so in moderation

  11. 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

  12. 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

  13. 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 adulthood • Infants and children need more food energy per pound of body weight than adults do

  14. 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

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