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Chapter 8: Planning a Diet for Fitness and Wellness

Chapter 8: Planning a Diet for Fitness and Wellness. Chapter 8 Topics:. Forming a Nutrition Plan The Food Guide Pyramid Comparing Your Diet Reading a Food Label Determining Your Calorie Needs Facts and Fallacies. Forming a Nutrition Plan.

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Chapter 8: Planning a Diet for Fitness and Wellness

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  1. Chapter 8: Planning a Diet for Fitness and Wellness

  2. Chapter 8 Topics: • Forming a Nutrition Plan • The Food Guide Pyramid • Comparing Your Diet • Reading a Food Label • Determining Your Calorie Needs • Facts and Fallacies

  3. Forming a Nutrition Plan • Good nutrition involves following a plan based on simple guidelines, sound concepts, and a consistent eating pattern

  4. Diet Guidelines for Americans, 2000 • Choose a variety of grains daily • *Whole Grains* • Choose a variety of fruits and vegetables daily • Eat foods low in saturated fat and cholesterol • Moderate in total fat • Consume less sugary foods and beverages • Use less salt!!

  5. Achieving a balanced diet • Balanced diet provides basic nutrients in proportions that meet the body’s needs • Fitday.com • Food Guide Pyramid can make it easier to make the right nutrition choices

  6. The Food Guide Pyramid • Food Guide Pyramid • Eat at least the minimum of recommended servings from each food group daily • Know what constitutes a single serving • Limit intake of fats, oils, and sweets!!

  7. Parts of the pyramid • Grains • 3 ounces of whole grain bread, cereal, crackers, rice, or pasta daily • Vegetables • Eat more dark green veggies • Fruits • Eat a variety of fruit • Stay away from fruit juices

  8. Oils • Most of fat sources from fish, nuts, and vegetable oils • Milk • Drink low-fat or fat-free • Meat and Beans • Choose low-fat or lean meats and poultry

  9. Ethnic Foods and the Food Guide Pyramid • Diet influenced by one’s cultural background • Usually eat foods that were feed to us in our homes

  10. Comparing Your Diet • Favorite foods of many Americans consist of: • Fatty foods (hamburgers, fries) • Sugars (candy, soda) • Sodium-loaded snacks (potato chips) • These foods contribute little to nutritional needs and can have harmful effects

  11. Fast Food • Too much salt, too much fat, and too many calories!! • McDonalds Cheeseburger has 320 calories + large Fries at 450 calories = 770 calories!!!!! • Some healthier fast food choices

  12. “Junk” Foods and Snacking • Junk foods have so few nutrients and are so high in calories, sugar, and fat they should be avoided • Not all snacking is bad • Sometimes good to eat small amounts throughout the day • Can be bad if: • Add extra calories to diet • Replace healther foods in diet

  13. Special Diets for Athletes • May need to intake more calories than sedentary person • Depending on sport, might need to intake more proteins and/or carbohydrates

  14. Food Labels • How important do you feel it is to read and understand the information on a food label? • Do you regularly read food labels now?

  15. Reading a Food Label • Provide consumers with: • Nutritional information for food • Information about how food fits in daily diet • The amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients • Full ingredient labeling on processed and packaged food • Additives that people may have allergies to

  16. Using Food Label Information • Serving Sizes • Sizes are standardized and are based off of what the “average” person chooses • Calories from Fat • Compare with food’s total calories • % Daily Value • Based on eating a 2000 calorie diet

  17. Fat • Important to watch total fat • Limiting saturated fat is especially important • Cholesterol, Sodium • Related to coronary heart disease and high blood pressure • Protein • Most people on a 2000 calorie diet need no more than 50 g. protein a day • Vitamins and Minerals • Try to get 100% of Vitamin A, Vitamin C, Iron, and Calcium

  18. Nutrients Claims • Low sodium, Low fat, Low Cholesterol • Contains a low amounts of these nutrients • Light • Fewer calories and less fat than the food it’s being compared to • Healthy • Low in fat and saturated fat, limited amounts of cholesterol and sodium, and provides significant amounts of one or more key nutrients

  19. Determining Your Calorie Needs • Must know number of calories burned at rest for sex and size • Basal Metabolic Rate (BMR) is rate in which body burns food and nutrients to perform normal bodily functions at rest • Estimate is requires one calorie per hour for each kilogram of weight • 1 kg = 2.2 lbs

  20. Facts • Good nutrition contributes to greater energy potential for physical activity • Make certain water intake is sufficient • Eating a high carbohydrate meal is best source of energy before participating in a strenuous workout

  21. Fallacies • Consuming extra protein will lead to greater or faster strength development • Taking vitamin supplements will give you more energy • It is necessary to take salt tablets if you perspire a lot during exercise • Drinking a sports drink is necessary after exercise • Drinking caffeine improves athletic performace

  22. Review • What steps are needed to achieve a balanced, healthy diet? • What information is provided on a food label? • How can a food label help you make better food choices? • Which fast food choices are better food choices?

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