Presentation on theme: "Chapter 8: Planning a Diet for Fitness and Wellness"— Presentation transcript:
1 Chapter 8: Planning a Diet for Fitness and Wellness
2 Chapter 8 Topics: Forming a Nutrition Plan The Food Guide Pyramid Comparing Your DietReading a Food LabelDetermining Your Calorie NeedsFacts and Fallacies
3 Forming a Nutrition Plan Good nutrition involves following a plan based on simple guidelines, sound concepts, and a consistent eating pattern
4 Diet Guidelines for Americans, 2000 Choose a variety of grains daily*Whole Grains*Choose a variety of fruits and vegetables dailyEat foods low in saturated fat and cholesterolModerate in total fatConsume less sugary foods and beveragesUse less salt!!
5 Achieving a balanced diet Balanced diet provides basic nutrients in proportions that meet the body’s needsFitday.comFood Guide Pyramid can make it easier to make the right nutrition choices
6 The Food Guide Pyramid Food Guide Pyramid Eat at least the minimum of recommended servings from each food group dailyKnow what constitutes a single servingLimit intake of fats, oils, and sweets!!
7 Parts of the pyramid Grains Vegetables Fruits 3 ounces of whole grain bread, cereal, crackers, rice, or pasta dailyVegetablesEat more dark green veggiesFruitsEat a variety of fruitStay away from fruit juices
8 Oils Milk Meat and Beans Most of fat sources from fish, nuts, and vegetable oilsMilkDrink low-fat or fat-freeMeat and BeansChoose low-fat or lean meats and poultry
9 Ethnic Foods and the Food Guide Pyramid Diet influenced by one’s cultural backgroundUsually eat foods that were feed to us in our homes
10 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
11 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
12 “Junk” Foods and Snacking Junk foods have so few nutrients and are so high in calories, sugar, and fat they should be avoidedNot all snacking is badSometimes good to eat small amounts throughout the dayCan be bad if:Add extra calories to dietReplace healther foods in diet
13 Special Diets for Athletes May need to intake more calories than sedentary personDepending on sport, might need to intake more proteins and/or carbohydrates
14 Food LabelsHow important do you feel it is to read and understand the information on a food label?Do you regularly read food labels now?
15 Reading a Food Label Provide consumers with: Nutritional information for foodInformation about how food fits in daily dietThe amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrientsFull ingredient labeling on processed and packaged foodAdditives that people may have allergies to
16 Using Food Label Information Serving SizesSizes are standardized and are based off of what the “average” person choosesCalories from FatCompare with food’s total calories% Daily ValueBased on eating a 2000 calorie diet
17 Fat Cholesterol, Sodium Protein Vitamins and Minerals Important to watch total fatLimiting saturated fat is especially importantCholesterol, SodiumRelated to coronary heart disease and high blood pressureProteinMost people on a 2000 calorie diet need no more than 50 g. protein a dayVitamins and MineralsTry to get 100% of Vitamin A, Vitamin C, Iron, and Calcium
18 Nutrients Claims Low sodium, Low fat, Low Cholesterol Light Healthy Contains a low amounts of these nutrientsLightFewer calories and less fat than the food it’s being compared toHealthyLow in fat and saturated fat, limited amounts of cholesterol and sodium, and provides significant amounts of one or more key nutrients
19 Determining Your Calorie Needs Must know number of calories burned at rest for sex and sizeBasal Metabolic Rate (BMR) is rate in which body burns food and nutrients to perform normal bodily functions at restEstimate is requires one calorie per hour for each kilogram of weight1 kg = 2.2 lbs
20 FactsGood nutrition contributes to greater energy potential for physical activityMake certain water intake is sufficientEating a high carbohydrate meal is best source of energy before participating in a strenuous workout
21 FallaciesConsuming extra protein will lead to greater or faster strength developmentTaking vitamin supplements will give you more energyIt is necessary to take salt tablets if you perspire a lot during exerciseDrinking a sports drink is necessary after exerciseDrinking caffeine improves athletic performace
22 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?