1. Chapter 8: Planning a Diet for Fitness and Wellness

2. Chapter 8 Topics: Forming a Nutrition Plan The Food Guide Pyramid
Comparing Your Diet
Reading a Food Label
Determining Your Calorie Needs
Facts and Fallacies

3. Forming a Nutrition Plan
Good nutrition involves following a plan based on simple guidelines, sound concepts, and a consistent eating pattern

4. Diet Guidelines for Americans, 2000
Choose a variety of grains daily
*Whole Grains*
Choose a variety of fruits and vegetables daily
Eat foods low in saturated fat and cholesterol
Moderate in total fat
Consume less sugary foods and beverages
Use less salt!!

5. Achieving a balanced diet
Balanced diet provides basic nutrients in proportions that meet the body’s needs
Fitday.com
Food Guide Pyramid can make it easier to make the right nutrition choices

6. The Food Guide Pyramid Food Guide Pyramid
Eat at least the minimum of recommended servings from each food group daily
Know what constitutes a single serving
Limit intake of fats, oils, and sweets!!

7. Parts of the pyramid Grains Vegetables Fruits
3 ounces of whole grain bread, cereal, crackers, rice, or pasta daily
Vegetables
Eat more dark green veggies
Fruits
Eat a variety of fruit
Stay away from fruit juices

8. Oils Milk Meat and Beans
Most of fat sources from fish, nuts, and vegetable oils
Milk
Drink low-fat or fat-free
Meat and Beans
Choose low-fat or lean meats and poultry

9. Ethnic Foods and the Food Guide Pyramid
Diet influenced by one’s cultural background
Usually eat foods that were feed to us in our homes

10. Comparing Your Diet Favorite foods of many Americans consist of:
Fatty foods (hamburgers, fries)
Sugars (candy, soda)
Sodium-loaded snacks (potato chips)
These foods contribute little to nutritional needs and can have harmful effects

11. Fast Food Too much salt, too much fat, and too many calories!!
McDonalds Cheeseburger has 320 calories + large Fries at 450 calories = 770 calories!!!!!
Some healthier fast food choices

12. “Junk” Foods and Snacking
Junk foods have so few nutrients and are so high in calories, sugar, and fat they should be avoided
Not all snacking is bad
Sometimes good to eat small amounts throughout the day
Can be bad if:
Add extra calories to diet
Replace healther foods in diet

13. Special Diets for Athletes
May need to intake more calories than sedentary person
Depending on sport, might need to intake more proteins and/or carbohydrates

14. Food Labels
How important do you feel it is to read and understand the information on a food label?
Do you regularly read food labels now?

15. Reading a Food Label Provide consumers with:
Nutritional information for food
Information about how food fits in daily diet
The amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients
Full ingredient labeling on processed and packaged food
Additives that people may have allergies to

16. Using Food Label Information
Serving Sizes
Sizes are standardized and are based off of what the “average” person chooses
Calories from Fat
Compare with food’s total calories
% Daily Value
Based on eating a 2000 calorie diet

17. Fat Cholesterol, Sodium Protein Vitamins and Minerals
Important to watch total fat
Limiting saturated fat is especially important
Cholesterol, Sodium
Related to coronary heart disease and high blood pressure
Protein
Most people on a 2000 calorie diet need no more than 50 g. protein a day
Vitamins and Minerals
Try to get 100% of Vitamin A, Vitamin C, Iron, and Calcium

18. Nutrients Claims Low sodium, Low fat, Low Cholesterol Light Healthy
Contains a low amounts of these nutrients
Light
Fewer calories and less fat than the food it’s being compared to
Healthy
Low in fat and saturated fat, limited amounts of cholesterol and sodium, and provides significant amounts of one or more key nutrients

19. Determining Your Calorie Needs
Must know number of calories burned at rest for sex and size
Basal Metabolic Rate (BMR) is rate in which body burns food and nutrients to perform normal bodily functions at rest
Estimate is requires one calorie per hour for each kilogram of weight
1 kg = 2.2 lbs

20. Facts
Good nutrition contributes to greater energy potential for physical activity
Make certain water intake is sufficient
Eating a high carbohydrate meal is best source of energy before participating in a strenuous workout

21. Fallacies
Consuming extra protein will lead to greater or faster strength development
Taking vitamin supplements will give you more energy
It is necessary to take salt tablets if you perspire a lot during exercise
Drinking a sports drink is necessary after exercise
Drinking caffeine improves athletic performace

22. Review What steps are needed to achieve a balanced, healthy diet?
What information is provided on a food label?
How can a food label help you make better food choices?
Which fast food choices are better food choices?