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

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Chapter 14: Choosing Nutritious Food

Lesson 14.1: A Healthy Diet

Self-Assessment 14: Body Measurements

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.

Question

What are nutrients?

Answer

Nutrients are food substances required for the growth and maintenance of your cells.

Question

What are the six groups of nutrients?

Answer

• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water

Question

What is the meaning of recommended dietary allowance (RDA)?

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.

Question

What does it mean if a food is nutritionally dense?

Answer

A nutritionally dense food contains large amounts of important nutrients for the number of calories it provides.

Question

What are carbohydrates?

Answer

Carbohydrates• are nutrients that provide you with energy.• and fats are the major nutrients used as an

energy source during exercise.

Question

What are the different kinds of carbohydrates?

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.

Question

What is fiber?

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.

Question

How can fiber contribute to health and wellness?

Answer

• Fiber helps you avoid intestinal problems.• High-fiber foods might reduce chances of

developing certain cancers.

Question

What are proteins, and from what foods do you obtain them?

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.

Question

What are amino acids?

Answer

• Amino acids are substances that make up proteins.

• Your body manufactures some.• Others must be in foods you eat.

Question

What are three types of fats?

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.

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.

Question

Why are fats important?

Answer

• Fats are necessary for the growth and repair of cells.

• Fats provide you with a source of energy for exercise.

Question

What are two types of cholesterol?

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.

Question

What are minerals?

Answer

• Minerals are nutrients that perform different functions in regulating cell activity.

• Examples of minerals include calcium and iron.

Question

Why is calcium important?

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).

Question

Why is iron important?

Answer

Iron helps in the proper formation and functioning of red blood cells.

Question

Why do you need vitamins?

Answer

• The body uses vitamins for growth and repair.• It is important to eat foods that have high

contents of vitamins.

Question

What are the water-soluble and fat-soluble vitamins?

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

Question

Why is water important?

Answer

Water carries other nutrients to cells, carries away wastes, and regulates body temperature.

Question

What are some dietary guidelines established by the Human Nutrition Information Service of the U.S. Department of Agriculture?

Answer

Dietary guidelines established by the USDA:• Eat a variety of food• Maintain a healthy weight• Use sugar, salt, and sodium only in moderation

Question

What are the food groups in the Food Guide Pyramid?

Lesson 14.1 – A Healthy Diet

Answer

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

Question

What foods in the Food Guide Pyramid should you eat sparingly?

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.

Question

What are some nutritional goals of Healthy People 2010?

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.

Question

What should you keep in mind when measuring body girths, and height and weight?

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.

Question

How do you estimate body fat from girth?

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.

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.

Question

Why is the waist-to-hip ratio important?

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.

Question

How do you calculate your waist-to-hip ratio?

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.

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

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