Transcript Meeting Your Nutritional Needs

Meeting Your Nutritional
Needs
Chapter 7
Section 3 pg. 167-174
Section 4 pg. 175-182
Dietary Guidelines for Americans
The ABC’s
• A set of diet & lifestyle rec’s developed to
improve health and reduce nutrition-related
disease risk
• Aim for fitness
• Build a healthy base
• Choose sensibly
Recommended Dietary
Allowance (RDA’s)
• Recommended nutrient intake that will
meet the needs of most healthy people
• Guidelines, not exact requirements!
Food Labels
1.
Serving size:
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Shows the size for a single serving
All values are in reference to this size
2. Calories:
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Total calories
Calories from fat
3. Ingredient List:
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Listed on the label in order of weight
Largest amount is listed first
Food Labels
• How to calculate calories from grams?
• Fat: 1 gram = 9 calories
• Proteins: 1 gram = 4 calories
• Carbohydrates: 1 gram = 4 calories
Other terms on food labels
Calories:
• Calorie Free: less than 5 calories
• Light: 1/3 less calories
• Low Calorie: No more than 40 calories
• Reduced Calorie: 25% less calories
Other terms on food labels
Fat:
• Fat Free: less than 0.5 grams of fat
• Low Fat: 3 grams or less
• Extra Lean: less than 5 grams
• LOW FAT CAN STILL BE HIGH IN CALORIES!
Athletes
• Diet HIGH in carbohydrates to provide the
quick energy
• 2 hours before: eat a high-carb snack
• Examples: ½ bagel, handful of low-salt pretzels, or
yogurt and fruit
• Fluid intake:
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2 hours prior: 16 oz.
Immediately before: 16 oz.
Every 15 minutes during activity: 8 oz.
After activity: 16-24 oz. For every pound of body
weight lost
Vegetarianism
• Semivegetarian:
– Not eat red meat
– Eats poultry and/or fish
• Lacto-ovo vegetarian:
– Not eat any meat
– Eats eggs and dairy products
• Vegans:
– Strictest type: do not eat any animal products