NUTRITIONChapter 14 TextbookPersonal Fitness Course Packet pages 33-35

6 Nutrient Groups Carbohydrates Proteins Fats Vitamins Minerals Water

Which nutrient groups provide energy and which do not?

Nutrient Groups that Provide Energy

Carbohydrates Proteins Fats

Nutrient Groups that do NOT Provide Energy

Vitamins Minerals Water

Example foods of each nutrient group Carbohydrates: grains, pasta, rice, potatoes,

bread, Proteins: eggs, meat and fish, peanut butter Fats: nuts, vegetable oils, butter, cheese, fatty

meats Vitamins: carrots – Vitamin A; oranges –

Vitamin C; milk – Vitamin D Minerals: milk – calcium; bananas – potassium;

iron – dark green vegetables and red meats Water: water, fruit juice, milk

MyPyramid

Dietary guidelines Designed to help you make smart

choices from every food group Help you get the most nutrition from the

calories you consume Help find a balance between food and

physical activity

MyPyramid

Healthy Goals in America1) Reduce dietary fat, especially

saturated fat2) Increase complex carbohydrates in the

diet3) Increase the amount of calcium in the

diet4) Decrease the amount of salt and

sodium in the diet5) Reduce the incidence of iron deficiency

Recommended Servings of Calories for the 3 Groups of People

1) 1,600 calories: primarily sedentary women

2) 2,200 calories: most children, teenage girls, active women, ad sedentary men

3) 2,800 calories: usually teenage boys, active men, and very active women

FIT formula forFitness Target Zones & Nutrition

F: 3 meals a day – an occasional snack is fine

I: the number of calories each day should be within the recommended amount for your “group of people”

T: eat meals at regular intervals (ie: morning, noon, evening)

Purpose of Food Labels To provide information about the

nutritional value of a food

Common Food Myth #1 Myth: skipping meals is a good way to lose

weight Fact: studies show that people who skip meals

typically eat more than those who eat regular meals. Skipping meals stimulates the appetite, so having fewer meals can lead to eating more food at each meal, while having more meals usually means having less food at each meal. Skipping breakfast or lunch is common but is ineffective in weight loss and results in lower work and school performance

Common Food Myth #2 Myth: A food supplement is tested for

safety and to insure that it meets claims advertised by the seller

Fact: since 1994 food supplements have been unregulated. This means that they are not tested by the government either for safety or to insure that they meet the claims made for them. Beware of food supplements that make claims that are too good to be true

Common Food Myth #3 Myth: high protein diets are best for

losing weight and maintaining good health

Fact: a balanced diet is most effective in fat loss and for weight maintenance

Common Food Myth #4 Myth: if you limit the amount of fat in

foods, you do not need to be concerned with how many calories a food contains

Fact: it is the total number of calories you consume that makes a difference in weight maintenance