Chapter NineNutrition

You are what you eat.

Chapter 9 Value Knowledge about proper nutrition has many

benefits. Everything that a person wants to do or wants to be is affected by nutrition.

Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks.

Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health.

Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.

Essential Nutrients

Protein Carbohydrates Fats Minerals Vitamins Water

Cholesterol

HDL — good cholesterol LDL —bad cholesterol

Health Claims

Low fat diet may reduce risk for cancer

High fiber foods may reduce risk for cancer

Fruits and veggies may reduce risk for cancer

MyPyramid

Guide to select foods for proper nutrition & maintain ideal body weight

Foods categorized into 6 groups

Physical Activity

Physical activity simply means movement of the body that uses energy.

For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Grains

Consist of Bread, Cereal, Crackers, Rice, & Pasta

Major source of energy One ounce serving is equal to:

1 slice bread 1 roll, biscuit, or muffin, 1/2 cup of cooked cereal, pasta, rice 1 cup of ready-to-eat cereal

Vegetables

Major source of vitamins, minerals and fiber

One serving is equal to: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens

Oils

Use sparingly because oils are fats that are liquid at room temperature.

Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil

Fruits

Major source of vitamins, minerals One serving is equal to:

1 medium size piece of fruit 1 cup of fruit 1 cup 100% fruit juice 1/2 cup dried fruit

Milk

Good source of calcium, protein, iron

One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese

Meat & Beans

Major source of protein and iron One ounce serving is equal to:

1 ounce cooked lean meat, poultry, or fish

1/4 cup dry beans or peas1 tablespoon Peanut butter1 Egg

Daily Servings

Teenage Girls* Teenage Boys*

Calorie Level 2,000 2,800

Grains 6 ozs. 10 ozs.

Vegetables 2.5 cups 3.5 cups

Fruits 2 cups 2.5 cups

Milk 3 cups 3 cups

Meat & Beans 5.5 ozs. 7 ozs.

*Who are moderately active

Study Question

The advantage of a combined diet and physical activity method for permanent weight control is

A. If food reduction and physical activity are practiced together, neither one has to be severeB. that weight loss is mostly fat, not lean tissueC. the improvement of the health related components of fitnessD. all of the above

Which health hazard is related to excessive body fat?

 A. heart diseaseB. high Blood pressureC. surgical riskD. all of the above

 

Study Question