Chapter 4.3Choosing foods wisely

Dietary guidelines for Americans Dietary guidelines for Americans- spell

out in simple language the healthy eating and active living needs for Americans.

There are 10 main guidelines categorized into 3 groups

Aim for fitness Build a healthy base Choose Sensibly

10 main guidelines

*Aim- for a healthy weight, be physically active each day*Build-Let food pyramid guide your food choices, choose a variety of grains, choose a variety of fruits and vegetables , keep food safe to eat*Choose-a diet low in saturated fat and cholesterol, beverages and foods to moderate your intake of sugars, less salt, avoid alcohol

My pyramid

Why my pyramid Increased energy and improved physical

and mental performance Achievement or maintenance of a

healthful body weight Protection against 5 of the leading

causes of death (stroke,heart disease,certain cancers, diabetes, atherosclerosis)

Serving sizes Portion-how much of a food you eat in

one meal. Controlling portion size-learn to eye ball

Nutrition facts Nutrition facts panel- a thumbnail

analysis of a food’s calories and nutrient content for one serving

The % daily value column shows the nutrients in one serving of the food to a 2,000 calorie daily eating plan

Nutrition facts panel

Developing healthful eating habits Good nutrition comes from an eating

plan that has variety, moderation and balance

The importance of breakfast -most important meal of the day Body uses energy even while you sleep

and you need to replenish your body’s energy supply once you wake up

Aim for good carbs, fiber and protein

Healthy Options

Snacking -most snacks contain too many calories

and not enough nutrients Healthful snacks can provide the extra

energy you need during the growth years and provide nutrients that you might not have been able to eat with other meals

Eating out Pay attention to how your food is

prepared Choose healthful side dishes Watch portion sizes Estimate servings Drink healthful beverages

Coca-Cola: Was originally green.

Peanuts are one of the ingredients in dynamite.

Vinegar: Melts pearls

Avocados: Have more protein than any other fruit and are poisonous to birds.

Ketchup: Originally created as a drug, not a condiment.

Apples: Have more stimulant than caffeine

Cherries: Tart cherries may have more pain killer than aspirin. Americans on average eat 18 acres of pizza every day.

-True or False every sandwich at chickfila is under 500 calories?

-Outback Aussie Cheese fries higher or lower 2,000 calories?

More sugar 20 oz bottle of coke or a cinnabon?

Better for you at starbucks bran muffin or ham,egg and cheddar sandwich

1. TRUE 2. 2,900 Calories 3. 20oz bottle of coke 65 grams 1.5 shot

glasses full of sugar 4. bran 890 calories 37 grams of fat vs

sandwich 510 calories 16 grams of fat

Keeping food safe to eat Food borne illness-illness that results

from consuming foods contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants.

When in doubt throw it out Cross contamination-spreading of

bacteria or other pathogens from one food to another

Four tips Clean-wash hands, fruits, cutting boards Separate- use separate board for raw

meats Cook to a safe temperature Chill- refrigerate promptly

Chapter 4.4

Pre-event meals Pre-event meal- last full meal consumed

prior to a practice session or the competitive event itself

Eaten within 1 to 3 hours before event High in complex carbs Endurance athletes- a small sugar snack

or drink may be acceptable

Post-event Phase 1-drink fluids Phase 2-Have a snack Within 30 minutes is ideal Phase 3- eat a meal Two hours after competition

Risks of supplements Ephedrine- a compound that increases the

rate at which body converts calories to energy

Risks-heat related injury, heart problems Creatine-a supplemental that increases

muscle size while enhancing the body’s ability to use protein

Androstenedione-a chemical agent that aids the body in its production of testosterone