Chapter 14 Textbook Personal Fitness Course Packet pages 33-35 NUTRITION Chapter 14 Textbook Personal 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 Nutrient Groups that do NOT Provide Energy Carbohydrates Proteins Fats 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 America Reduce dietary fat, especially saturated fat Increase 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

Recommended Servings of Calories for the 3 Groups of People 1,600 calories: primarily sedentary women 2,200 calories: most children, teenage girls, active women, ad sedentary men 2,800 calories: usually teenage boys, active men, and very active women

FIT formula for Fitness 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