1. Chapter 14: Choosing Nutritious Food
Lesson 14.1: A Healthy Diet
Self-Assessment 14: Body Measurements

2. Lesson 14.1: A Healthy Diet Lesson Objectives:
Describe the three types of nutrients that provide energy and the amounts of each necessary for good health.
Explain why vitamins and minerals are necessary to good health.
Explain the Food Guide Pyramid and describe how it can help you plan for healthy eating.

3. Lesson 14.1: A Healthy Diet
Question
What are nutrients?

4. Lesson 14.1: A Healthy Diet
Answer
Nutrients are food substances required for the growth and maintenance of your cells.

5. Lesson 14.1: A Healthy Diet
Question
What are the six groups of nutrients?

6. Lesson 14.1: A Healthy Diet
Answer
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

7. Lesson 14.1: A Healthy Diet
Question
What is the meaning of recommended dietary allowance (RDA)?

8. Lesson 14.1: A Healthy Diet
Answer
The RDA provides guidelines that recommend
daily nutritional requirements of vitamins, minerals, proteins.
the percentage of calories people should consume from the major food groups.
The guidelines consider age, sex, height, and weight.

9. Lesson 14.1: A Healthy Diet
Question
What does it mean if a food is nutritionally dense?

10. Lesson 14.1: A Healthy Diet
Answer
A nutritionally dense food contains large amounts of important nutrients for the number of calories it provides.  

11. Lesson 14.1: A Healthy Diet
Question
What are carbohydrates?

12. Lesson 14.1: A Healthy Diet
Answer
Carbohydrates
are nutrients that provide you with energy.
and fats are the major nutrients used as an energy source during exercise.

13. Lesson 14.1: A Healthy Diet
Question
What are the different kinds of carbohydrates?

14. Lesson 14.1: A Healthy Diet
Answer
Carbohydrates are classified as simple and complex.
Simple carbohydrate foods have a higher proportion of simple sugars.
Complex carbohydrates are more dense in nutrients.

15. Lesson 14.1: A Healthy Diet
Question
What is fiber?

16. Lesson 14.1: A Healthy Diet
Answer
Fiber is very important in helping the digestion of foods. It is a type of carbohydrate.
Complex-carbohydrate foods contain lots of fiber.
Cereals, fruits, and vegetables are foods that have a high-fiber content.

17. Lesson 14.1: A Healthy Diet
Question
How can fiber contribute to health and wellness?

18. Lesson 14.1: A Healthy Diet
Answer
Fiber helps you avoid intestinal problems.
High-fiber foods might reduce chances of developing certain cancers.

19. Lesson 14.1: A Healthy Diet
Question
What are proteins, and from what foods do you obtain them?

20. Lesson 14.1: A Healthy Diet
Answer
Proteins are the building blocks of your body – they are very important in helping you recover from exercise.
Examples include milk, eggs, meat, fish, beans, and nuts.

21. Lesson 14.1: A Healthy Diet
Question
What are amino acids?

22. Lesson 14.1: A Healthy Diet
Answer
Amino acids are substances that make up proteins.
Your body manufactures some.
Others must be in foods you eat.

23. Lesson 14.1: A Healthy Diet
Question
What are three types of fats?

24. Lesson 14.1: A Healthy Diet
Answer
1. Saturated fats
Eating high amounts increases the risk of heart disease.
High amounts of saturated fats are found in fast foods, donuts, and whole milk.

25. Lesson 14.1: A Healthy Diet
Answer (continued)
2. Monounsaturated fats
3. Polyunsaturated fats
These types of fats (in limited amounts) are protective against heart disease.
Some of the healthier fats are found in fish (e.g., sardines, salmon), olive oil, and vegetable oil.

26. Lesson 14.1: A Healthy Diet
Question
Why are fats important?

27. Lesson 14.1: A Healthy Diet
Answer
Fats are necessary for the growth and repair of cells.
Fats provide you with a source of energy for exercise.

28. Lesson 14.1: A Healthy Diet
Question
What are two types of cholesterol?

29. Lesson 14.1: A Healthy Diet
Answer
The two main types of cholesterol are
High-density lipoprotein (HDL): beneficial
Low-density lipoprotein (LDL): harmful in high amounts.
A similar term to cholesterol is lipoprotein (a lipoprotein is a substance of fat and protein).
Animal products contain cholesterol.

30. Lesson 14.1: A Healthy Diet
Question
What are minerals?

31. Lesson 14.1: A Healthy Diet
Answer
Minerals are nutrients that perform different functions in regulating cell activity.
Examples of minerals include calcium and iron.

32. Lesson 14.1: A Healthy Diet
Question
Why is calcium important?

33. Lesson 14.1: A Healthy Diet
Answer
Adequate intake of calcium (above 1,000 mg) is essential to healthy bone development.
Milk contains calcium, and some orange juices have calcium added (one glass of milk or orange juice with calcium has 600 mg of calcium).

34. Lesson 14.1: A Healthy Diet
Question
Why is iron important?

35. Lesson 14.1: A Healthy Diet
Answer
Iron helps in the proper formation and functioning of red blood cells.

36. Lesson 14.1: A Healthy Diet
Question
Why do you need vitamins?

37. Lesson 14.1: A Healthy Diet
Answer
The body uses vitamins for growth and repair.
It is important to eat foods that have high contents of vitamins.

38. Lesson 14.1: A Healthy Diet
Question
What are the water-soluble and fat-soluble vitamins?

39. Lesson 14.1: A Healthy Diet
Answer
Water soluble: Vitamins B and C
These are found in fruits, breads, and cereals.
It is important to eat these foods every day.
Fat soluble: Vitamins A, D, E, and K

40. Lesson 14.1: A Healthy Diet
Question
Why is water important?

41. Lesson 14.1: A Healthy Diet
Answer
Water carries other nutrients to cells, carries away wastes, and regulates body temperature.

42. Lesson 14.1: A Healthy Diet
Question
What are some dietary guidelines established by the Human Nutrition Information Service of the U.S. Department of Agriculture?

43. Lesson 14.1: A Healthy Diet
Answer
Dietary guidelines established by the USDA:
Eat a variety of food
Maintain a healthy weight
Use sugar, salt, and sodium only in moderation

44. Lesson 14.1: A Healthy Diet
Question
What are the food groups in the Food Guide Pyramid?

45. Lesson 14.1 – A Healthy Diet
Answer

46. Lesson 14.1: A Healthy Diet
Answer (continued)
The Food Guide Pyramid shows:
bread, cereal, rice, pasta group: 6-11 servings
vegetable group: 3-5 servings
fruit group: 2-3 servings
milk, yogurt, and cheese group: 2-3 servings
meat, poultry, fish, dry beans, eggs, and nuts group: 2-3 servings
fats, oils, and sweets: use sparingly

47. Lesson 14.1: A Healthy Diet
Question
What foods in the Food Guide Pyramid should you eat sparingly?

48. Lesson 14.1: A Healthy Diet
Answer
Foods to eat sparingly:
Desserts, snacks, cookies, cakes, soft drinks, jellies, butter, margarine, mayonnaise, and salad dressings
These foods have a lot of fats and sugars and contain a large number of calories.

49. Lesson 14.1: A Healthy Diet
Question
What are some nutritional goals of Healthy People 2010?

50. Lesson 14.1: A Healthy Diet
Answer
Healthy People 2010 nutritional goals:
Reduce dietary fat, especially saturated fat.
Increase the complex carbohydrates in the diet.
Increase the amount of calcium in the diet.
Decrease the amount of salt and sodium in the diet.
Reduce the incidence of iron deficiency.

51. Self-Assessment 14: Body Measurements
Question
What should you keep in mind when measuring body girths, and height and weight?

52. Self-Assessment 14: Body Measurements
Answer
Use a non-elastic tape to make the measures.
Pull the tape snugly against the skin but not so tight as to cause an indentation in the skin.
Be sure that the tape is horizontal when measures are made. If the tape sags, measurements will be larger than they should be.

53. Self-Assessment 14: Body Measurements
Question
How do you estimate body fat from girth?

54. Self-Assessment 14: Body Measurements
Answer
Males: waist and weight
Using a tape measure, measure your waist at the level of your navel.
Weigh yourself without shoes.
Use the body measurement table in the textbook to estimate your percentage of body fat.

55. Self-Assessment 14: Body Measurements
Answer (continued)
Females: hip and height
Measure your hips at the widest point. Measure to the nearest half inch.
Remove your shoes and measure your height to the nearest half inch.
Use the body measurement table to estimate your percentage of body fat.

56. Self-Assessment 14: Body Measurements
Question
Why is the waist-to-hip ratio important?

57. Self-Assessment 14: Body Measurements
Answer
People with more weight in the middle of their body have a higher risk of disease than people who have more weight in their lower body (legs and hips).
Pear body types (most females) have a low WHR.
Apple body types (most males) have a high WHR.

58. Self-Assessment 14: Body Measurements
Question
How do you calculate your waist-to-hip ratio?

59. Self-Assessment 14: Body Measurements
Answer
Measure your hips at the widest point.
Make sure that measurements are made while standing with your feet together. Record your measurement.
Measure your waist at the smallest circumference.
Calculate your waist-to-hip ratio using the formula on your record sheet.