CHAPTER 7 FOR LIFE THE OLD FOOD GUIDE PYRAMID THE NEW FOOD GUIDE PYRAMID

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  • Slide 1
  • Slide 2
  • CHAPTER 7 FOR LIFE
  • Slide 3
  • THE OLD FOOD GUIDE PYRAMID
  • Slide 4
  • THE NEW FOOD GUIDE PYRAMID
  • Slide 5
  • 4 One Size Does Not Fit All! USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. Calorie levels are based on: Calorie levels are based on: Gender Age Activity
  • Slide 6
  • 5 Anatomy of MyPyramid ACTIVITY Represented by the steps and the person climbing them.
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  • SIX CLASSES OF NUTRIENTS CARBOHYDRATES CARBOHYDRATES FATS FATS PROTEINS PROTEINS VITAMINS VITAMINS MINERALS MINERALS WATER WATER
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  • CHAPTER 7.1 KEY TERMS NUTRITION- THE SCIENCE OF FOOD AND THE WAYS IN WHICH THE BODY USES IT NUTRIENTS- A SUBSTANCE IN FOOD THAT PROVIDES ENERGY OR HELPS FORM BODY TISSUES AND THAT IS NECESSARY FOR LIFE AND GROWTH CARBOHYDRATES- A CLASS OF ENERGY-GIVING NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND FIBER FATS- A CLASS OF ENERGY-GIVING NUTRIENTS; ALSO THE MAIN SOURCE OF ENERGY STORAGE IN THE BODY PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE UP OF AMINO ACIDS, WHICH ARE NEEDED TO BUILD AND REPAIR BODY STRUCTURES AND TO REGULATE PROCESSES IN THE BODY
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  • CHAPTER 7.2 KEY TERMS VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON & ARE NEEDED IN SMALL AMOUNTS TO MAINTAIN HEALTH & ALLOW GROWTH VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON & ARE NEEDED IN SMALL AMOUNTS TO MAINTAIN HEALTH & ALLOW GROWTH MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY PROCESSES, SUCH AS ENZYME ACTIVITY & BONE FORMATION MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY PROCESSES, SUCH AS ENZYME ACTIVITY & BONE FORMATION NUTRIENT DEFICIENCY- STATE OF NOT HAVING ENOUGH OF A NUTRIENT TO MAINTAIN GOOD HEALTH NUTRIENT DEFICIENCY- STATE OF NOT HAVING ENOUGH OF A NUTRIENT TO MAINTAIN GOOD HEALTH
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  • FIBER KEEPS INTESTINES HEALTHY, PREVENTS CONSTIPATION, & MAY HELP PREVENT COLON CANCER & HEART DISEASE KEEPS INTESTINES HEALTHY, PREVENTS CONSTIPATION, & MAY HELP PREVENT COLON CANCER & HEART DISEASE
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  • FATS SATURATED SATURATED ANIMAL MEAT, MILK, BUTTER, & ICE CREAM UNSATURATED- GOOD FAT UNSATURATED- GOOD FAT PLANT OLIVE, CANOLA, PEANUT, CORN, SUNFLOWER, & SOYBEAN OIL
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  • CHOLESTEROL IN HUMAN & ANIMAL TISSUES IN HUMAN & ANIMAL TISSUES MEAT, FISH, POULTRY, EGGS, & DAIRY PRODUCTS
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  • PROTEIN COMPLETE COMPLETE ANIMAL MEAT, EGGS & DAIRY PRODUCTS INCOMPLETE INCOMPLETE PLANT GRAINS, VEGETABLES *AMINO ACIDS
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  • SODIUM TEASPOON PER DAY TEASPOON PER DAY PROCESSED FOODS- BAKED GOODS, SNACK FOODS, CANNED GOODS, & LUNCHMEATS PROCESSED FOODS- BAKED GOODS, SNACK FOODS, CANNED GOODS, & LUNCHMEATS INCREASES BLOOD PRESSURE INCREASES BLOOD PRESSURE HEART DISEASE, STROKE, KIDNEY FAILURE
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  • CALCIUM 3 CUPS 3 CUPS NONDAIRY SOURCES OF CALCIUM NONDAIRY SOURCES OF CALCIUM GREEN LEAFY VEGETABLES- SPINACH, BROCCOLI CALCIUM-FORTIFIED FOODS-BREAD, CEREAL, OJ
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  • IRON ANEMIA- FEEL TIRED & WEAK BECAUSE THERE ARE NOT ENOUGH RED BLOOD CELLS OR HEMOGLOBIN TO CARRY OXYGEN AROUND THE BODY ANEMIA- FEEL TIRED & WEAK BECAUSE THERE ARE NOT ENOUGH RED BLOOD CELLS OR HEMOGLOBIN TO CARRY OXYGEN AROUND THE BODY RED MEAT- GOOD SOURCE OF IRON RED MEAT- GOOD SOURCE OF IRON
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  • WATER ONLY LIVE FOR A FEW DAYS WITHOUT WATER ONLY LIVE FOR A FEW DAYS WITHOUT WATER 60% OF YOUR BODY IS WATER 60% OF YOUR BODY IS WATER 8 GLASSES A DAY 8 GLASSES A DAY 80-90% OF THE WEIGHT OF MOST FRUITS & VEGETABLES IS WATER 80-90% OF THE WEIGHT OF MOST FRUITS & VEGETABLES IS WATER HELPS GET RID OF WASTES FROM THE BODY HELPS GET RID OF WASTES FROM THE BODY REGULATES BODY TEMPERATURE REGULATES BODY TEMPERATURE
  • Slide 18
  • CARBOHYDRATES COMPLEX CARBOHYDRATES (STARCHES) COMPLEX CARBOHYDRATES (STARCHES) POTATOES, BEANS, PEAS, GRAINS (RICE, CORN, & WHEAT), PASTA, CEREALS digestion of complex carbohydrates takes longer. The slow absorption of sugars provides us with a steady supply of energy and limits the amount of sugar converted into fat and stored! SIMPLE CARBOHYDRATES (SUGARS) SIMPLE CARBOHYDRATES (SUGARS) - CANDY, CAKES, DESSERTS, MILK, HONEY, JUICES, AND FRUIT JUICES, AND FRUIT Their rapid absorption increases the chances of sugar converting to fat
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  • 18 Whole Grains Whole Grains Whole-wheat flour Whole-wheat flour Bulgur (cracked wheat) Bulgur (cracked wheat) Oatmeal Oatmeal Whole cornmeal Whole cornmeal Brown rice Brown rice Popcorn Popcorn
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  • For a 2000-calorie diet: Grains: 6 ounces ( whole-grain) 1 oz = 1 slice bread cup cooked rice, pasta, or cereal 1 cup ready to eat cereal
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  • GLYCOGEN EXCESS CARB STORAGE EXCESS CARB STORAGE HITTING THE HITTING THE WALL WALL
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  • 21 Vary Your Veggies Vary Your Veggies Includes weekly recommendations for: Includes weekly recommendations for: Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables
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  • Vegetables: 2 cups (choose more dark green and orange) cup = cup raw or cooked vegetables cup cooked legumes cup vegetable juice 1 cup raw leafy vegetables For a 2000-calorie diet:
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  • Fruit: 2 cups (eat a variety) Fruit: 2 cups (eat a variety) cup = cup fresh, frozen, or canned fruit 1 small fruit cup dried fruit cup fruit juice For a 2000-calorie diet:
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  • Milk: 3 cups (choose fat-free or low-fat) 1 cup = 1 cup fat-free milk or yogurt 1 oz fat-free natural cheese 2 oz processed cheese For a 2000-calorie diet:
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  • Meat and Bean: 5 ounces 1 ounce = 1 oz cooked lean meat, poultry, or fish 1 egg 1 cup cooked legumes 1 tbsp peanut butter ounce nuts or seeds For a 2000-calorie diet:
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  • Oils: 6 teaspoons 1 tsp = 1 tbsp low-fat mayonnaise 2 tbsp light salad dressing 1 tsp vegetable oil 1 tsp soft margarine For a 2000-calorie diet:
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  • Limit Discretionary (Extra) Calories Solid fats CandySodaSyrupJams/jellies
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  • CHAPTER 7.3 KEY TERMS RECOMMENDED DIETARY ALLOWANCES (RDAS)- RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE NEEDS OF ALMOST ALL HEALTHY PEOPLE RECOMMENDED DIETARY ALLOWANCES (RDAS)- RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE NEEDS OF ALMOST ALL HEALTHY PEOPLE DAILY VALUE (DV)- RECOMMENDED DAILY AMOUNT OF A NUTRIENT; USED ON FOOD LABELS TO HELP PEOPLE SEE HOW A FOOD FITS INTO THEIR DIET DAILY VALUE (DV)- RECOMMENDED DAILY AMOUNT OF A NUTRIENT; USED ON FOOD LABELS TO HELP PEOPLE SEE HOW A FOOD FITS INTO THEIR DIET FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY DIET BY SELECTING A RECOMMENDED NUMBER OF SERVINGS FROM EACH OF FIVE FOOD GROUPS FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY DIET BY SELECTING A RECOMMENDED NUMBER OF SERVINGS FROM EACH OF FIVE FOOD GROUPS DIETARY GUIDELINES FOR AMERICANS- SET OF DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE HEALTH AND REDUCE NUTRITION- RELATED DISEASE RISK IN THE U.S. POPULATION DIETARY GUIDELINES FOR AMERICANS- SET OF DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE HEALTH AND REDUCE NUTRITION- RELATED DISEASE RISK IN THE U.S. POPULATION
  • Slide 30
  • NUTRITION LABELS INGREDIENT LIST- LISTED IN ORDER OF AMOUNTS STARTING WITH THE LARGEST INGREDIENT LIST- LISTED IN ORDER OF AMOUNTS STARTING WITH THE LARGEST http://www.youngwomenshealth.org/imag es2/nutrition-facts-label-rev_3.gif http://www.youngwomenshealth.org/imag es2/nutrition-facts-label-rev_3.gif http://www.youngwomenshealth.org/imag es2/nutrition-facts-label-rev_3.gif http://www.youngwomenshealth.org/imag es2/nutrition-facts-label-rev_3.gif
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  • APPROXIMATE CALORIE INTAKES 15 YEAR OLD MALES: ABOUT 3,000 15 YEAR OLD MALES: ABOUT 3,000 15 YEAR OLD FEMALES: ABOUT 2,300 15 YEAR OLD FEMALES: ABOUT 2,300
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  • CHAPTER 7.4 KEY TERMS NUTRIENT DENSITY- MEASURE OF THE NUTRIENTS IN A FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES NUTRIENT DENSITY- MEASURE OF THE NUTRIENTS IN A FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES EMPTY CALORIES VEGETARIAN- DIETARY PATTERN THAT INCLUDES FEW OR NO ANIMAL PRODUCTS VEGETARIAN- DIETARY PATTERN THAT INCLUDES FEW OR NO ANIMAL PRODUCTS
  • Slide 33
  • NUTRITION STARTING YOUNG 4-6 MONTHS- SOFT FOODS SUCH AS CEREALS, PUREED FRUITS & VEGETABLES 4-6 MONTHS- SOFT FOODS SUCH AS CEREALS, PUREED FRUITS & VEGETABLES 2 YEARS- FOLLOW THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS 2 YEARS- FOLLOW THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS
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  • Physical Activity Recommendations for Middle and High Schoolers 60 minutes/day 60 minutes/day Most activities should be moderate- or vigorous-intensity 33
  • Slide 35
  • Moderate physical activities Walking briskly (about 3 mph) Walking briskly (about 3 mph) Hiking Hiking Dancing Dancing Bicycling (less than 10 mph) Bicycling (less than 10 mph) Weight training (general