Section 4 Choosing a Healthful Diet 1

Bell Ringer 1. Make a list of at least 5 junk food items you enjoy eating. 2. Recommend a healthier snack you can substitute for the junk food.

Key Terms Nutrient Density: A measure of the nutrients in a food compared with the energy the food provides Vegetarian: A dietary pattern that includes few or no animal products. 3

Nutrition Throughout Life The amount of food needed depends upon their size and activity level Need a diet higher in fat for brain development

Nutrition Throughout Life Greatest nutrient and energy requirement Watch for the “middle-age spread”

Vegetarian Diet: There are 12 million Americans who choose this diet because of religion, ethical, or dietary reasons. 1. They need to be carefully planned. 2. Need to get protein from nuts and legumes, as well as eggs and dairy products.

Choosing a Vegetarian Diet Meat is the most abundant source of iron for the body, and finding it in plants is not easy. Diets may be deficient in iron & zinc Vegans: Need to take supplements with Vitamin B 12 or cereals fortified with it because it is found only in animal foods. (Needed for forming red blood cells and healthy nervous system)

What is a Legume? A pod or a bean that splits in two halves

Special Dietary Needs of ATHLETES Need plenty of water 2 hours before exercising: high-carb snack: ½ a bagel, handful of low-salt pretzels, yogurt or fruit

Nutritional Needs of Pregnant Women Need supplements recommended by doctors. Folic acid: Helps to prevent birth defects & needed in forming cells (liver, fruits & vegetables) Iron: makes hemoglobin 150 extra calories at beginning, 250 at end by drinking more milk and eating more fruit or vegetables.

People who are in poor health Flu: Drink plenty of liquids Nutrient intake becomes extremely important

Review Section 4 1. Identify the correct term for the measure of the amount of nutrients in a food compared to the energy the food provides. Nutrient density 2. Explain what is meant by “junk food” Food that is a low nutrient density (more calories than nutrients) 3. Give reasons why a pizza can be a healthier fast food than a burger and fries.

Pizza has vegetable in the sauce, grain in the crust, dairy in the cheese..could have other fruits & vegetables ie mushrooms, pineapple, onion, peppers. Burger….tends to be high in fat, but could be made at home with low fat percentage, fries are a low-nutrient density vegetable when they are fried. 4. Compare the energy needs of adults with those of teens: Teens bodies are still growing and they need more calories.

5. Identify a nutrient that is at risk of deficiency for each of the following groups: A. Teens (calcium, iron, folate) B. Pregnant women (Protein, folic acid, iron) C. Athletes (complex carbohydrates, water, B vitamins) D. Vegans (vitamin B 12: found only in animal foods)

6. Identify foods that are lower in fat or sugar than the choices below: A. French fries (carrot sticks, celery, baked chips) B. Soda (water) C. Creamy chip dip (bean dip or salsa) D. Fried chicken (baked or grilled chicken)

7. Your friend on the wrestling team uses water-loss pills to help him “make weight.” He says they’re not harmful. What would be your reply? Water pills will cause him to lose water weight. This is not a healthy way to “make weight,” because it can lead to dehydration. Dehydration can impair athletic performance & cause serious health problems, including sudden death. 16