CHAPTER 7 FOR LIFE

THE OLD FOOD GUIDE PYRAMID

THE NEW FOOD GUIDE PYRAMID

4 One Size Does Not Fit All! USDA created 12 pyramids for _______________________, from 1,000 to 3,200. USDA created 12 pyramids for _______________________, from 1,000 to 3,200. Calorie levels are based on: Calorie levels are based on: –Gender –____________

5 Anatomy of MyPyramid _____________ Represented by the steps and the person climbing them.

SIX CLASSES OF NUTRIENTS ________________ ________________ FATS FATS ________________ ________________ VITAMINS VITAMINS ________________ ________________ WATER WATER

CHAPTER 7.1 KEY TERMS _________________- THE SCIENCE OF FOOD AND THE WAYS IN WHICH THE BODY USES IT NUTRIENTS- A SUBSTANCE IN FOOD THAT PROVIDES ENERGY OR HELPS FORM BODY TISSUES AND THAT IS NECESSARY FOR _______________________. _________________- A CLASS OF ENERGY-GIVING NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND FIBER. FATS- A CLASS OF ENERGY-GIVING NUTRIENTS; ALSO THE MAIN SOURCE OF ________________ IN THE BODY PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE UP OF AMINO ACIDS, WHICH ARE NEEDED TO ________ ____________________________________ AND TO REGULATE PROCESSES IN THE BODY. ____________________________________ AND TO REGULATE PROCESSES IN THE BODY.

CHAPTER 7.2 KEY TERMS VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON & ARE NEEDED IN SMALL AMOUNTS TO __________________________ VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON & ARE NEEDED IN SMALL AMOUNTS TO __________________________ ____________________________. ____________________________. MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY PROCESSES, SUCH AS _______ MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY PROCESSES, SUCH AS _______ ______________________________________. ______________________________________. _______________________- STATE OF NOT HAVING ENOUGH OF A NUTRIENT TO MAINTAIN GOOD HEALTH _______________________- STATE OF NOT HAVING ENOUGH OF A NUTRIENT TO MAINTAIN GOOD HEALTH

FIBER KEEPS INTESTINES HEALTHY, _________ KEEPS INTESTINES HEALTHY, _________ __________________ __________________ __________________ & HEART DISEASE __________________ & HEART DISEASE

FATS _________________ _________________ –ANIMAL  MEAT, MILK, BUTTER, & ICE CREAM ________________- ”GOOD FAT” ________________- ”GOOD FAT” –PLANT  OLIVE, CANOLA, PEANUT, CORN, SUNFLOWER, & SOYBEAN OIL

CHOLESTEROL _________________________________ _________________________________ –MEAT, FISH, POULTRY, EGGS, & DAIRY PRODUCTS

PROTEIN __________________ __________________ –ANIMAL  MEAT, EGGS & DAIRY PRODUCTS _________________ _________________ –PLANT  GRAINS, VEGETABLES *AMINO ACIDS

SODIUM ____________ PER DAY ____________ PER DAY PROCESSED FOODS- BAKED GOODS, SNACK FOODS, CANNED GOODS, & __________________. PROCESSED FOODS- BAKED GOODS, SNACK FOODS, CANNED GOODS, & __________________. INCREASES BLOOD PRESSURE INCREASES BLOOD PRESSURE –______________________ ______________________ ______________________

CALCIUM __________________ __________________ NONDAIRY SOURCES OF CALCIUM NONDAIRY SOURCES OF CALCIUM –GREEN LEAFY VEGETABLES- SPINACH, BROCCOLI –CALCIUM-FORTIFIED FOODS-BREAD, CEREAL, OJ

IRON ANEMIA- FEEL TIRED & WEAK BECAUSE THERE ARE _______________________ ANEMIA- FEEL TIRED & WEAK BECAUSE THERE ARE _______________________ _________________________________ _________________________________ ___________________ - GOOD SOURCE OF IRON ___________________ - GOOD SOURCE OF IRON

WATER ONLY LIVE FOR A FEW DAYS WITHOUT WATER ONLY LIVE FOR A FEW DAYS WITHOUT WATER ________ OF YOUR BODY IS WATER ________ OF YOUR BODY IS WATER _____ GLASSES A DAY _____ GLASSES A DAY ______________ OF THE WEIGHT OF MOST FRUITS & VEGETABLES IS WATER ______________ OF THE WEIGHT OF MOST FRUITS & VEGETABLES IS WATER HELPS GET RID OF WASTES FROM THE BODY HELPS GET RID OF WASTES FROM THE BODY ________________________ ________________________

CARBOHYDRATES _______________________ (STARCHES) _______________________ (STARCHES) –POTATOES, BEANS, PEAS, GRAINS (RICE, CORN, & WHEAT), PASTA, CEREALS  digestion of complex carbohydrates takes longer. The slow absorption of sugars provides us with a steady supply of energy and limits the amount of sugar converted into fat and stored! _________________________ (SUGARS) _________________________ (SUGARS) - CANDY, CAKES, DESSERTS, MILK, HONEY, JUICES, AND FRUIT JUICES, AND FRUIT  Their rapid absorption increases the chances of sugar converting to fat

GLYCOGEN _________________ _________________ HITTING THE HITTING THE WALL WALL

CHAPTER 7.3 KEY TERMS RECOMMENDED DIETARY ALLOWANCES (RDA’S)- RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE NEEDS OF ALMOST ALL HEALTHY PEOPLE RECOMMENDED DIETARY ALLOWANCES (RDA’S)- RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE NEEDS OF ALMOST ALL HEALTHY PEOPLE __________________ (DV)- RECOMMENDED DAILY AMOUNT OF A NUTRIENT; USED ON FOOD LABELS TO HELP PEOPLE SEE HOW A FOOD FITS INTO THEIR DIET __________________ (DV)- RECOMMENDED DAILY AMOUNT OF A NUTRIENT; USED ON FOOD LABELS TO HELP PEOPLE SEE HOW A FOOD FITS INTO THEIR DIET FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY DIET BY SELECTING A __________________ FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY DIET BY SELECTING A __________________ _____________________________________________. _____________________________________________. _______________________________________- SET OF DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE HEALTH AND REDUCE NUTRITION- RELATED DISEASE RISK IN THE U.S. POPULATION _______________________________________- SET OF DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE HEALTH AND REDUCE NUTRITION- RELATED DISEASE RISK IN THE U.S. POPULATION

NUTRITION LABELS INGREDIENT LIST- LISTED ____________ INGREDIENT LIST- LISTED ________________________________________________ es2/nutrition-facts-label-rev_3.gif es2/nutrition-facts-label-rev_3.gif es2/nutrition-facts-label-rev_3.gif es2/nutrition-facts-label-rev_3.gif

APPROXIMATE CALORIE INTAKES 15 YEAR OLD MALES: ________________ 15 YEAR OLD MALES: ________________ 15 YEAR OLD FEMALES: _______________ 15 YEAR OLD FEMALES: _______________

CHAPTER 7.4 KEY TERMS _____________________- MEASURE OF THE NUTRIENTS IN A FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES _____________________- MEASURE OF THE NUTRIENTS IN A FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES –EMPTY CALORIES VEGETARIAN- DIETARY PATTERN THAT ________________________________ VEGETARIAN- DIETARY PATTERN THAT ________________________________ ________________________________ ________________________________

NUTRITION STARTING YOUNG ________________- SOFT FOODS SUCH AS CEREALS, PUREED FRUITS & VEGETABLES ________________- SOFT FOODS SUCH AS CEREALS, PUREED FRUITS & VEGETABLES _______________- FOLLOW THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS _______________- FOLLOW THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS

Physical Activity Recommendations for Middle and High Schoolers ___________ /day ___________ /day –Most activities should be moderate- or vigorous-intensity 24

Moderate physical activities __________ briskly (about 3½ mph) __________ briskly (about 3½ mph) Hiking Hiking _____________ _____________ ___________ (less than 10 mph) ___________ (less than 10 mph) Weight training (general light workout) Weight training (general light workout) 25

26 Vigorous physical activities ____________/jogging (5 mph) ____________/jogging (5 mph) Bicycling (more than 10 mph) Bicycling (more than 10 mph) ____________ (freestyle laps) ____________ (freestyle laps) Aerobics Aerobics Walking very fast (4½ mph) Walking very fast (4½ mph) ______________ (competitive) ______________ (competitive)

ATHLETES SPECIAL DIETARY NEEDS HIGH IN _______________ HIGH IN _______________ PLENTY OF ____________ PLENTY OF ____________ RECOMMENDED FLUID INTAKE FOR ATHLETES  2 HOURS BEFORE ACTIVITY- 2 CUPS  IMMEDIATELY BEFORE ACTIVITY- 2 CUPS  EVERY 15 MINUTES DURING ACTIVITY- 1 CUP  ***AFTER ACTIVITY- ____ _______________________ _______________________

EATING WELL DURING PREGNANCY _____________ ADDITIONAL CALORIES EACH DAY _____________ ADDITIONAL CALORIES EACH DAY

HOW MUCH SUGAR IS IN A CAN OF SODA???

VEGANS  DO NOT EAT ANY _____________________  LOWER RISK OF _____________________ _____________________ ____________________, & CERTAIN TYPES OF CANCER  MAY BE LACKING IN PROTEIN & CALCIUM

CHAPTER 8.1 KEY TERMS HUNGER- BODY’S _________________________ TO THE NEED FOR FOOD HUNGER- BODY’S _________________________ TO THE NEED FOR FOOD APPETITE- ________________, RATHER THAN THE NEED, TO EAT CERTAIN FOODS APPETITE- ________________, RATHER THAN THE NEED, TO EAT CERTAIN FOODS ________________________________- MINIMUM AMOUNT OF ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN IN A RESTED & FASTING STATE ________________________________- MINIMUM AMOUNT OF ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN IN A RESTED & FASTING STATE _________________- BEING HEAVY FOR ONE’S HEIGHT _________________- BEING HEAVY FOR ONE’S HEIGHT OBESITY- HAVING EXCESS BODY FAT FOR ONE’S WEIGHT; THE STATE OF _________________________ OBESITY- HAVING EXCESS BODY FAT FOR ONE’S WEIGHT; THE STATE OF _________________________ ______________________________________________ ______________________________________________

WHAT INFLUENCES YOUR FOOD CHOICES??? ADS ADS

EXCESS EXCESS EXCESS ________FAT__________ GLYCOGENBODY FAT

___________________ AMOUNT OF FOOD ENERGY TAKEN IN IS EQUAL TO THE AMOUNT OF ENERGY YOU USE. AMOUNT OF FOOD ENERGY TAKEN IN IS EQUAL TO THE AMOUNT OF ENERGY YOU USE.

BEING OVERWEIGHT CAN CAUSE MANY HEALTH PROBLEMS __________________ __________________ ___________________ ___________________ CERTAIN FORMS OF CANCER, INCLUDING PROSTATE, COLON, & BREAST CANCER CERTAIN FORMS OF CANCER, INCLUDING PROSTATE, COLON, & BREAST CANCER ____________________ ____________________ SLEEPING PROBLEMS SUCH AS SLEEP APNEA SLEEPING PROBLEMS SUCH AS SLEEP APNEA

OVERWEIGHT AMERICA sity.html sity.html

CHAPTER 8.2 KEY TERMS HEREDITY- PASSING DOWN OF ___________________ TO THEIR BIOLOGICAL CHILDREN HEREDITY- PASSING DOWN OF ___________________ TO THEIR BIOLOGICAL CHILDREN BODY COMPOSITION- PROPORTION OF BODY WEIGHT THAT IS MADE UP OF ___________________________ BODY COMPOSITION- PROPORTION OF BODY WEIGHT THAT IS MADE UP OF ___________________________ _____________________________________________ _____________________________________________ __________________________ (BMI)- INDEX OF WEIGHT IN RELATION TO HEIGHT THAT IS USED TO ASSESS HEALTHY BODY WEIGHT __________________________ (BMI)- INDEX OF WEIGHT IN RELATION TO HEIGHT THAT IS USED TO ASSESS HEALTHY BODY WEIGHT WEIGHT MANAGEMENT- PROGRAM OF SENSIBLE EATING AND EXERCISE HABITS THAT KEEP WEIGHT AT A HEALTHY LEVEL WEIGHT MANAGEMENT- PROGRAM OF SENSIBLE EATING AND EXERCISE HABITS THAT KEEP WEIGHT AT A HEALTHY LEVEL FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN EATING HABITS AND ____________________________ FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN EATING HABITS AND ____________________________

BODY MASS INDEX (BMI) BMI= _____________ BMI= _____________ __________________ __________________ 205 / 72 / 72 X 703 = / 72 / 72 X 703 = 27.8

Healthy Weight: Assessing Your Weight: Body Mass Index (BMI) | DNPAO | CDC Healthy Weight: Assessing Your Weight: Body Mass Index (BMI) | DNPAO | CDC

DANGEROUS WEIGHT LOSS PRACTICES DANGEROUS WEIGHT LOSS PRACTICES FAD DIETS FAD DIETS __________________ __________________

TYPES OF DIETS & DIET PRODUCTS __________________________________ __________________________________ LIQUID FORMULAS LIQUID FORMULAS ________________________ ________________________ FASTING FASTING ____________________________ ____________________________

Eating Disorders

8.3 KEY TERMS _________________________ - HOW YOU SEE AND FEEL ABOUT YOUR APPEARANCE AND HOW COMFORTABLE YOU ARE WITH YOUR BODY _________________________ - HOW YOU SEE AND FEEL ABOUT YOUR APPEARANCE AND HOW COMFORTABLE YOU ARE WITH YOUR BODY _______________________________- EATING DISORDER THAT INVOLVES SELF-STARVATION, A DISTORTED BODY IMAGE AND LOW BODY WEIGHT _______________________________- EATING DISORDER THAT INVOLVES SELF-STARVATION, A DISTORTED BODY IMAGE AND LOW BODY WEIGHT _______________________________- EATING DISORDER IN WHICH THE INDIVIDUAL REPEATEDLY EATS LARGE AMOUNTS OF FOOD & THEN USES BEHAVIORS SUCH AS VOMITING OR USING LAXATIVES TO RID THE BODY OF FOOD _______________________________- EATING DISORDER IN WHICH THE INDIVIDUAL REPEATEDLY EATS LARGE AMOUNTS OF FOOD & THEN USES BEHAVIORS SUCH AS VOMITING OR USING LAXATIVES TO RID THE BODY OF FOOD _______________________________- EATING A LARGE AMOUNT OF FOOD IN ONE SITTING USUALLY ACCOMPANIED BY A FEELING OF BEING OUT OF CONTROL _______________________________- EATING A LARGE AMOUNT OF FOOD IN ONE SITTING USUALLY ACCOMPANIED BY A FEELING OF BEING OUT OF CONTROL ___________________________- ENGAGING IN BEHAVIORS SUCH AS VOMITING OR MISUSING LAXATIVES TO RID THE BODY OF FOOD ___________________________- ENGAGING IN BEHAVIORS SUCH AS VOMITING OR MISUSING LAXATIVES TO RID THE BODY OF FOOD

What are eating disorders? Conditions that involve an unhealthy degree of concern about body weight & shape & that may lead to efforts to __________________ __________________ _________________. Conditions that involve an unhealthy degree of concern about body weight & shape & that may lead to efforts to __________________ __________________ _________________.

3 types of eating disorders ____________________ ____________________ Anorexia nervosa Anorexia nervosa _____________________ _____________________

Bulimia nervosa: the diet- binge-purge disorder Person binge eats. Person binge eats. ___________________________ while eating. ___________________________ while eating. ____________________________, exercises, or fasts to get rid of the calories. ____________________________, exercises, or fasts to get rid of the calories. Diets when not bingeing. Becomes hungry and binges again. Diets when not bingeing. Becomes hungry and binges again. Preoccupation with body weight. Preoccupation with body weight. Blood shot eyes & sore throat Blood shot eyes & sore throat ______________________ ______________________ Depression & mood swings Depression & mood swings Weight may be normal or near normal unless anorexia is also present. Weight may be normal or near normal unless anorexia is also present.

Anorexia nervosa: the relentless pursuit of thinness Intense fear of weight gain Intense fear of weight gain _______________________ _______________________ Preferring to eat alone Preferring to eat alone Preoccupied with _______________ Preoccupied with _______________ Extreme weight loss Extreme weight loss Loss of menstrual periods for at least 3 months Loss of menstrual periods for at least 3 months ____________________________ ____________________________ Depression & anxiety Depression & anxiety Weakness & exhaustion Weakness & exhaustion

Binge eating disorder: ________________________________ ________________________________ Bingeing episodes accompanied by feelings of guilt, shame, & loss of control Bingeing episodes accompanied by feelings of guilt, shame, & loss of control

Treatments for eating disorders ___________________ counseling ___________________ counseling __________________ counseling __________________ counseling Medical counseling Medical counseling Family counseling Family counseling

Dangers of eating disorders Hair loss Hair loss Dental problems Dental problems Broken blood vessels in the face & eyes Broken blood vessels in the face & eyes Dry, scaly skin Dry, scaly skin _____________________________ _____________________________ Loss of menstrual period in females Loss of menstrual period in females ___________________________________ ___________________________________ Heart irregularity Heart irregularity __________________________ __________________________ Death Death

What sports are eating disorders most common in???

Athletes and Eating Disorders Athletes tend to be highly competitive, high- achieving, and self-disciplined, which can lead to the development of an eating disorder when these qualities are taken to the extreme Athletes tend to be highly competitive, high- achieving, and self-disciplined, which can lead to the development of an eating disorder when these qualities are taken to the extreme Athletes in sports emphasizing appearance and a lean body are at higher risk than those in sports requiring muscle mass and bulk Athletes in sports emphasizing appearance and a lean body are at higher risk than those in sports requiring muscle mass and bulk Female athletes at a higher risk due to social pressures and naturally higher percentages of body fat than men Female athletes at a higher risk due to social pressures and naturally higher percentages of body fat than men Transition from wanting to lose weight and get fit to a loss of control: binging, purging, starvation, frantic compulsive exercise Transition from wanting to lose weight and get fit to a loss of control: binging, purging, starvation, frantic compulsive exercise

Reasons people develop eating disorders Influences from society and culture Influences from society and culture _________________________________________________ _________________________________________________ ______________________________ ______________________________ –Those with disorders often come from families preoccupied with image, dieting –Over 25% of those with anorexia have a relative with an eating disorder ___________________________________ ___________________________________ __________________________________: __________________________________: –Inheriting tendency to be more likely to overreact to stress –Serotonin in brain altered by disease and may contribute to persistence of disorder

Athletes and Eating Disorders Risks of injury are greater among athletes who have an eating disorder—for example, ________ Risks of injury are greater among athletes who have an eating disorder—for example, ________ ________________ ________________ “Female athlete triad” “Female athlete triad” –__________________________ –__________________—stopping of menstrual periods –___________________—mild bone loss that can lead to osteoporosis

Celebrities with eating disorders