Choosing a Healthful Diet

1. Identify junk food.2. Give examples of healthful snacks.3. Compare dietary needs for infants, children and teens, and

adults.4. Describe special dietary needs for athletes, pregnant, and ill

people.

Junk Food

A junk food is determined by the number of calories to nutrients it provides. Generally junk foods are low in nutrient density.

Nutrient density: the measure of nutrients in a food compared to energy the food provides.

Junk food items are normally high in fat, sugar, or salt, but contain few essential nutrients(empty calories).

Healthy Snacks

Making smart choices about snacks are easy:Instead of candy…try some grapes, raisins, or

trail mix.Potato chips…try low salt pretzels

Sometimes candy can be consumed with a balanced healthy foods that are nutrient dense.

Nutrition throughout Life0-6 months: breast milk or formula provides energy and nutrients and is higher in

fat to provide for rapid growth and brain development until about 6 months.After 6 months: baby food is soft foods, cereals, and pureed fruit and vegetables.

As the baby ages crackers and soft meat is added.2 and up: generally the food guide is followed using smaller servings are

recommended. As the child grows so does their energy requirements and they will begin to eat more.

Teens: eat a lot of fast food and generally drink little milk and to much soft drinks. Teens generally lack calcium, iron, and folate. Because growth is happening during this time many teen boys exceed the Food Guide recommendations and very active girls may also need more nutrients. However, now many teens are eating lots of foods that are not nutrient dense and are overweight and obese. Kentucky ranks 1st in the nation for overweight high school aged teens. Low amount of physical activity may also contribute the these numbers.

Adults: A this time in our lives we stop growing and our metabolism slows down. We need to be watchful of weight gain. Kentucky ranks 4th in the US for overweight and obese adults.

Special Dietary Needs

Athletes: Generally the best strategy is to follow the Food Pyramid and drink plenty of fluids. Many athletes need diets high in complex carbohydrates to provide quick energy for exercise. Again, most diets are high in protein consumption, so extra protein is not necessary for muscle growth. Iron is needed for oxygen consumption for cells and to prevent muscle fatigue. Female are to be concerned about iron, because of iron lost during menstruation.

Remember to eat to compete and hydrating is very important too. Sports drinks are designed to provide glucose and electrolytes. Nutrient supplements generally are not needed for most athletes, so eat and drink to compete.

Pregnant: Many women may need up to 450 additional calories. See a doctor when pregnant to receive proper vitamin and mineral supplementation. Protein, B-6, B-12, folate, iron, and zinc are generally needed in their daily diet.

Ill/Sick: Cold require extra fluids…vomiting, fever, and diarrhea may require lots more fluid. Special chronic illness may require additional supplementation or treatment.

Vegatarian

A vegetarian is one who chooses to eat few or no animal products. Vegans are the strictest and eat No animals or biproducts.

Smart eating and using incomplete proteins allows most vegetarians to meet their nutritional needs.