Chapter Nine Nutrition You are what you eat.

Chapter 9 Value Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition. Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks. Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health. Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.

Essential Nutrients Protein Carbohydrates Fats Minerals Vitamins Water

Cholesterol HDL — good cholesterol LDL —bad cholesterol

Health Claims Low fat diet may reduce risk for cancer High fiber foods may reduce risk for cancer Fruits and veggies may reduce risk for cancer

MyPyramid Guide to select foods for proper nutrition & maintain ideal body weight Foods categorized into 6 groups

Physical Activity Physical activity simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Grains Consist of Bread, Cereal, Crackers, Rice, & Pasta Major source of energy One ounce serving is equal to: 1 slice bread 1 roll, biscuit, or muffin, 1/2 cup of cooked cereal, pasta, rice 1 cup of ready-to-eat cereal

Vegetables Major source of vitamins, minerals and fiber One serving is equal to: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens

Oils Use sparingly because oils are fats that are liquid at room temperature. Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil

Fruits Major source of vitamins, minerals One serving is equal to: 1 medium size piece of fruit 1 cup of fruit 1 cup 100% fruit juice 1/2 cup dried fruit

Milk Good source of calcium, protein, iron One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese

Meat & Beans Major source of protein and iron One ounce serving is equal to: 1 ounce cooked lean meat, poultry, or fish 1/4 cup dry beans or peas 1 tablespoon Peanut butter 1 Egg

Daily Servings Teenage Girls*Teenage Boys* Calorie Level2,0002,800 Grains6 ozs.10 ozs. Vegetables2.5 cups3.5 cups Fruits2 cups2.5 cups Milk3 cups3 cups Meat & Beans5.5 ozs.7 ozs. *Who are moderately active

Study Question The advantage of a combined diet and physical activity method for permanent weight control is A. If food reduction and physical activity are practiced together, neither one has to be severe B. that weight loss is mostly fat, not lean tissue C. the improvement of the health related components of fitness D. all of the above

Which health hazard is related to excessive body fat? A. heart disease B. high Blood pressure C. surgical risk D. all of the above Study Question