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?