1. Chapter 14: Choosing Nutritious Food
Lesson 14.2: Making Food Choices
Taking Charge: Saying “No”

2. Lesson 14.2: Making Food Choices
Lesson Objectives:
Explain how to use the FIT formula to meet your nutritional needs.
Explain how reading food labels can help you make healthy food choices.
Recognize some common myths about nutrition and explain why they are not factual.

3. Lesson 14.2: Making Food Choices
Question
How can you use the FIT formula to meet your nutritional needs?

4. Lesson 14.2: Making Food Choices
Answer
You can use the FIT formula as a guide to good nutritional habits:
Frequency: Eat 3 meals a day.
Intake: Eat an appropriate number of calories.
Time: Eat meals at specific times of the day.

5. Lesson 14.2: Making Food Choices
Question
How can you tell whether the food you are purchasing is nutritious?

6. Lesson 14.2: Making Food Choices
Answer
To buy a nutritious food
read the information on the label.
have a good understanding of healthy nutrition.

7. Lesson 14.2: Making Food Choices
Question
How can the information on a food label help you make healthy food choices?

8. Lesson 14.2: Making Food Choices
Answer
The information on food labels includes:
Serving size
Number of calories
Amount of sodium
Information on grams of fats, carbohydrates, and proteins
Number of calories from fat
Percent daily values of various nutrients

9. Lesson 14.2: Making Food Choices
Question
What is the difference among “fat free,” “low fat,” and “light” when describing the fat content of foods on a food label?

10. Lesson 14.2: Making Food Choices
Answer
Fat free = less than 0.5 grams of fat
Low fat = 3 or fewer fat grams per serving
Light (lite) = no more than half the fat of a higher-calorie version of food

11. Lesson 14.2: Making Food Choices
Question
What are some common myths about food?

12. Lesson 14.2: Making Food Choices
Answer
Myth: Honey is more nutritious than sugar.
Fact: Chemically, honey and sugar are very similar.

13. Lesson 14.2: Making Food Choices
Answer (continued)
Myth: Foods labeled as “natural” or “organic” are more nutritious than other foods.
Fact: They may contain much sugar and much fat.

14. Lesson 14.2: Making Food Choices
Answer (continued)
Myth: A poor diet causes acne and other skin problems.
Fact: Hormones, not food, cause most skin problems.

15. Lesson 14.2: Making Food Choices
Question
What do carbohydrates do?

16. Lesson 14.2: Making Food Choices
Answer
Carbohydrates provide energy – extremely important for exercise.
High-carbohydrate foods contain other important nutrients as well.

17. Lesson 14.2: Making Food Choices
Question
Are carbohydrate drinks useful during an exercise session?

18. Lesson 14.2: Making Food Choices
Answer
If you are involved in a long exercise session (longer than 60 minutes), carbohydrate drinks can be an important source of energy for you.

19. Lesson 14.2: Making Food Choices
Question
What do proteins do?

20. Lesson 14.2: Making Food Choices
Answer
Proteins make up the cells in your body; they are the building blocks of your body.
Protein is important in helping you recover from exercise sessions.

21. Lesson 14.2: Making Food Choices
Question
How much protein do you need each day?

22. Lesson 14.2: Making Food Choices
Answer
If you do a lot of exercise, you have higher protein needs than inactive people.
Active people eat more calories and for this reason get enough protein.
The maximum need for a teenage athlete is slightly less than 1 gram of protein (0.8 gram) for every pound that you weigh (see example on the next slide).

23. Lesson 14.2: Making Food Choices
Answer (continued)
Example: If you weigh 140 pounds, maximum protein intake for the day equals 112 grams of protein.
Example: If you weigh 100 pounds, you should try to eat 80 grams of protein each day.
Examples of high-protein foods include fish, lean meats, nuts, and eggs.

24. Lesson 14.2: Making Food Choices
Question
What do minerals do?

25. Lesson 14.2: Making Food Choices
Answer
Minerals perform many functions related to the activity of your body cells.
Natural foods such as fruits, vegetables, cereals, and fish have good amounts of minerals.

26. Lesson 14.2: Making Food Choices
Question
What do vitamins do?

27. Lesson 14.2: Making Food Choices
Answer
Vitamins are needed for growth and repair of body cells.
Foods with a high-vitamin content are important for athletes.
High-vitamin foods (e.g., vegetables and fruits contain vitamins C and E) are important in the exercise recovery process.

28. Lesson 14.2: Making Food Choices
Question
What does water do?

29. Lesson 14.2: Making Food Choices
Answer
Water is very important because it
carries other nutrients to your cells.
carries away waste from your cells.
regulates body temperature.

30. Lesson 14.2: Making Food Choices
Question
How important is drinking water during exercise in warm weather?

31. Lesson 14.2: Making Food Choices
Answer
It is extremely important to drink cool water in warm weather.
Drinking cold or cool water is vital in helping keep your body temperature cool during warm- weather exercise.

32. Lesson 14.2: Making Food Choices
Question
What are some guidelines to follow when eating or drinking before exercising or competition?

33. Lesson 14.2: Making Food Choices
Answer
Guidelines before exercising or sports:
Eat 1-3 hours before activity.
Avoid foods you do not usually eat.
Eat a small, easily digested meal.
Avoid snacks until afterward.
Drink fluids before, during, and after competition.

34. Taking Charge: Saying “No”
Read about Manny and Rita in the Taking Charge section of chapter 14 (page 255).
In what way does the party put Manny in a difficult situation?
How can Manny say “no” to Rita without embarrassing her or hurting her feelings?

35. Taking Charge: Saying “No”
What can he do so that his refusal won’t hurt Rita’s mother?
What could Manny have done before actually going to the party to prepare for this situation?
In what other situations would saying “no” be the best response?
Fill out the questionnaire to find out whether you are more likely to say “no” and mean it or give in under pressure.