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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. - PowerPoint PPT Presentation
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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
Good nutrition involves following a plan based on simple guidelines, sound concepts, and a consistent eating pattern
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!!
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
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!!
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
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
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
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
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
“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
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
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?
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
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
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
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
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
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
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
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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