1. CHAPTER 7
FOR LIFE

2. THE OLD FOOD GUIDE PYRAMID

3. THE NEW FOOD GUIDE PYRAMID

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

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

6. SIX CLASSES OF NUTRIENTS
CARBOHYDRATES
FATS
PROTEINS
VITAMINS
MINERALS
WATER

7. CHAPTER 7.1 KEY TERMS
NUTRITION- 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 LIFE AND GROWTH
CARBOHYDRATES- A CLASS OF ENERGY-GIVING NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND FIBER
FATS- A CLASS OF ENERGY-GIVING NUTRIENTS; ALSO THE MAIN SOURCE OF ENERGY STORAGE IN THE BODY
PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE UP OF AMINO ACIDS, WHICH ARE NEEDED TO BUILD AND REPAIR BODY STRUCTURES AND TO REGULATE PROCESSES IN THE BODY

8. CHAPTER 7.2 KEY TERMS
VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON & ARE NEEDED IN SMALL AMOUNTS TO MAINTAIN HEALTH & ALLOW GROWTH
MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY PROCESSES, SUCH AS ENZYME ACTIVITY & BONE FORMATION
NUTRIENT DEFICIENCY- STATE OF NOT HAVING ENOUGH OF A NUTRIENT TO MAINTAIN GOOD HEALTH

9. FIBER
KEEPS INTESTINES HEALTHY, PREVENTS CONSTIPATION, & MAY HELP PREVENT COLON CANCER & HEART DISEASE

10. FATS SATURATED UNSATURATED-”GOOD FAT” ANIMAL PLANT
MEAT, MILK, BUTTER, & ICE CREAM
UNSATURATED-”GOOD FAT”
PLANT
OLIVE, CANOLA, PEANUT, CORN, SUNFLOWER, & SOYBEAN OIL

11. CHOLESTEROL IN HUMAN & ANIMAL TISSUES
MEAT, FISH, POULTRY, EGGS, & DAIRY PRODUCTS

12. PROTEIN COMPLETE INCOMPLETE ANIMAL PLANT MEAT, EGGS & DAIRY PRODUCTS
GRAINS, VEGETABLES
*AMINO ACIDS

13. SODIUM ¼ TEASPOON PER DAY
PROCESSED FOODS-BAKED GOODS, SNACK FOODS, CANNED GOODS, & LUNCHMEATS
INCREASES BLOOD PRESSURE
HEART DISEASE, STROKE, KIDNEY FAILURE

14. CALCIUM 3 CUPS NONDAIRY SOURCES OF CALCIUM
GREEN LEAFY VEGETABLES-SPINACH, BROCCOLI
CALCIUM-FORTIFIED FOODS-BREAD, CEREAL, OJ

15. IRON
ANEMIA- FEEL TIRED & WEAK BECAUSE THERE ARE NOT ENOUGH RED BLOOD CELLS OR HEMOGLOBIN TO CARRY OXYGEN AROUND THE BODY
RED MEAT- GOOD SOURCE OF IRON

16. WATER ONLY LIVE FOR A FEW DAYS WITHOUT WATER 60% OF YOUR BODY IS WATER
8 GLASSES A DAY
80-90% OF THE WEIGHT OF MOST FRUITS & VEGETABLES IS WATER
HELPS GET RID OF WASTES FROM THE BODY
REGULATES BODY TEMPERATURE

17. CARBOHYDRATES COMPLEX CARBOHYDRATES (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!
SIMPLE CARBOHYDRATES (SUGARS)
- CANDY, CAKES, DESSERTS, MILK, HONEY,
JUICES, AND FRUIT
Their rapid absorption increases the chances of sugar converting to fat

18. Whole Grains Whole-wheat flour Bulgur (cracked wheat) Oatmeal
Whole cornmeal
Brown rice
Popcorn 18 18

19. ½ cup cooked rice, pasta, or cereal
For a 2000-calorie diet:
Grains: 6 ounces
(½ whole-grain)
1 oz =
1 slice bread
½ cup cooked rice, pasta, or cereal
1 cup ready to eat cereal 19

20. GLYCOGEN
EXCESS CARB STORAGE
HITTING THE
WALL

21. Vary Your Veggies Includes weekly recommendations for:
Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables 21 21

22. For a 2000-calorie diet:
Vegetables: 2½ cups (choose more dark green and orange)
½ cup =
½ cup raw or cooked vegetables
½ cup cooked legumes
½ cup vegetable juice
1 cup raw leafy vegetables 22

23. For a 2000-calorie diet: Fruit: 2 cups (eat a variety) ½ cup =
½ cup fresh, frozen, or canned fruit
1 small fruit
¼ cup dried fruit
½ cup fruit juice 23

24. For a 2000-calorie diet: Milk: 3 cups (choose fat-free or low-fat)
1 cup fat-free milk or yogurt
1½ oz fat-free natural cheese
2 oz processed cheese
2 cups cottage cheese 24

25. 1 oz cooked lean meat, poultry, or fish
For a 2000-calorie diet:
Meat and Bean: 5½ ounces
1 ounce =
1 oz cooked lean meat, poultry, or fish
1 egg
1 cup cooked legumes
1 tbsp peanut butter
½ ounce nuts or seeds 25

26. For a 2000-calorie diet: Oils: 6 teaspoons 1 tsp =
1 tbsp low-fat mayonnaise
2 tbsp light salad dressing
1 tsp vegetable oil
1 tsp soft margarine
Oil-based light salad dressing
Miracle Whip is a unique product. It does seem to start out much like mayonnaise, but has additional sugar and vinegar 26

27. Limit Discretionary (Extra) Calories
Solid fats
Candy
Soda
Syrup
Jams/jellies 27

28. CHAPTER 7.3 KEY TERMS
RECOMMENDED DIETARY ALLOWANCES (RDA’S)- RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE NEEDS OF ALMOST ALL HEALTHY PEOPLE
DAILY VALUE (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 RECOMMENDED NUMBER OF SERVINGS FROM EACH OF FIVE FOOD GROUPS
DIETARY GUIDELINES FOR AMERICANS- SET OF DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE HEALTH AND REDUCE NUTRITION-RELATED DISEASE RISK IN THE U.S. POPULATION

29. NUTRITION LABELS
INGREDIENT LIST- LISTED IN ORDER OF AMOUNTS STARTING WITH THE LARGEST

30. APPROXIMATE CALORIE INTAKES
15 YEAR OLD FEMALES: ABOUT 2,300
15 YEAR OLD MALES: ABOUT 3,000

31. CHAPTER 7.4 KEY TERMS
NUTRIENT DENSITY- MEASURE OF THE NUTRIENTS IN A FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES
EMPTY CALORIES
VEGETARIAN- DIETARY PATTERN THAT INCLUDES FEW OR NO ANIMAL PRODUCTS

32. NUTRITION STARTING YOUNG
4-6 MONTHS- SOFT FOODS SUCH AS CEREALS, PUREED FRUITS & VEGETABLES
2 YEARS- FOLLOW THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS

33. Physical Activity Recommendations for Middle and High Schoolers
60 minutes/day
Most activities should be moderate- or vigorous-intensity
Vigorous-intensity on at least 3 days/week
Muscle-strengthening and bone-strengthening on at least 3 days/wee 33 33

34. Moderate physical activities
Walking briskly (about 3½ mph)
Hiking
Dancing
Bicycling (less than 10 mph)
Weight training (general light workout) 34 34

35. Vigorous physical activities
Running/jogging (5 mph)
Bicycling (more than 10 mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4½ mph)
Basketball (competitive) 35 35

36. ATHLETES SPECIAL DIETARY NEEDS
HIGH IN CARBOHYDRATES
PLENTY OF FLUIDS
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- 2-3 CUPS FOR EVERY POUND OF BODY WEIGHT LOST

37. EATING WELL DURING PREGNANCY
ADDITIONAL CALORIES EACH DAY

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

39. VEGANS DO NOT EAT ANY ANIMAL PRODUCTS
LOWER RISK OF OBESITY, HEART DISEASE, DIABETES, HIGH BLOOD PRESSURE, & CERTAIN TYPES OF CANCER
MAY BE LACKING IN PROTEIN & CALCIUM

40. CHAPTER 8.1 KEY TERMS
HUNGER- BODY’S PHYSICAL RESPONSE TO THE NEED FOR FOOD
APPETITE- DESIRE, RATHER THAN THE NEED, TO EAT CERTAIN FOODS
BASAL METABOLIC RATE (BMR)- MINIMUM AMOUNT OF ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN IN A RESTED & FASTING STATE
OVERWEIGHT- BEING HEAVY FOR ONE’S HEIGHT
OBESITY- HAVING EXCESS BODY FAT FOR ONE’S WEIGHT; THE STATE OF WEIGHING MORE THAN 20 PERCENT ABOVE YOUR RECOMMENDED BODY WEIGHT

41. WHAT INFLUENCES YOUR FOOD CHOICES???
ADS

42. EXCESS EXCESS EXCESS
CARBS FAT PROTEIN
GLYCOGEN BODY FAT

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

44. BEING OVERWEIGHT CAN CAUSE MANY HEALTH PROBLEMS
HEART DISEASE & HIGH BLOOD PRESSURE
CERTAIN FORMS OF CANCER, INCLUDING PROSTATE, COLON, & BREAST CANCER
TYPE 2 DIABETES
SLEEPING PROBLEMS SUCH AS SLEEP APNEA

45. OVERWEIGHT AMERICA

46. CHAPTER 8.2 KEY TERMS
HEREDITY- PASSING DOWN OF TRAITS FROM PARENTS TO THEIR BIOLOGICAL CHILDREN
BODY COMPOSITION- PROPORTION OF BODY WEIGHT THAT IS MADE UP OF FAT TISSUE COMPARED TO LEAN TISSUE
BODY MASS INDEX (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
FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN EATING HABITS AND PROMISES QUICK WEIGHT LOSS

47. BODY MASS INDEX (BMI)
BMI= WEIGHT (LB) / HEIGHT (IN.) / HEIGHT (IN.) X 703
200 / 72 / 72 X 703 = 27.12

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

49. DANGEROUS WEIGHT LOSS PRACTICES
FAD DIETS
DIET PILLS
SURGERY

50. TYPES OF DIETS & DIET PRODUCTS
VERY LOW CARBOHYDRATE DIETS
LIQUID FORMULAS
STIMULANTS
FASTING
DIURETICS (WATER PILLS)

51. Eating Disorders

52. 8.3 KEY TERMS
BODY IMAGE- HOW YOU SEE AND FEEL ABOUT YOUR APPEARANCE AND HOW COMFORTABLE YOU ARE WITH YOUR BODY
ANOREXIA NERVOSA- EATING DISORDER THAT INVOLVES SELF-STARVATION, A DISTORTED BODY IMAGE AND LOW BODY WEIGHT
BULIMIA NERVOSA- 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
BINGE EATING/ BINGEING- EATING A LARGE AMOUNT OF FOOD IN ONE SITTING USUALLY ACCOMPANIED BY A FEELING OF BEING OUT OF CONTROL
PURGING- ENGAGING IN BEHAVIORS SUCH AS VOMITING OR MISUSING LAXATIVES TO RID THE BODY OF FOOD

53. What are eating disorders?
Conditions that involve an unhealthy degree of concern about body weight & shape & that may lead to efforts to control weight by unhealthy means.

54. 3 types of eating disorders
Bulimia nervosa
Anorexia nervosa
Binge eating disorder

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

56. Anorexia nervosa: the relentless pursuit of thinness
Intense fear of weight gain
Self starvation
Over-exercising
Preferring to eat alone
Preoccupied with calories
Extreme weight loss
Loss of menstrual periods for at least 3 months
Hair loss on head
Depression & anxiety
Weakness & exhaustion

57. Binge eating disorder:
Above normal body weight
Bingeing episodes accompanied by feelings of guilt, shame, & loss of control

58. Treatments for eating disorders
Psychological counseling
Nutritional counseling
Medical counseling
Family counseling

59. Dangers of eating disorders
Hair loss
Dental problems
Broken blood vessels in the face & eyes
Dry, scaly skin
Severe dehydration
Loss of menstrual period in females
Low bone density
Heart irregularity
Organ failure
Death

60. What sports are eating disorders most common in???

61. 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 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
Transition from wanting to lose weight and get fit to a loss of control: binging, purging, starvation, frantic compulsive exercise

62. Reasons people develop eating disorders
Influences from society and culture
Pressure due to sports, dance, etc.
Family environment
Those with disorders often come from families preoccupied with image, dieting
Over 25% of those with anorexia have a relative with an eating disorder
Severe trauma or stress
Biological factors:
Inheriting tendency to be more likely to overreact to stress
Serotonin in brain altered by disease and may contribute to persistence of disorder

63. Athletes and Eating Disorders
Risks of injury are greater among athletes who have an eating disorder—for example, stress fractures
“Female athlete triad”
Disordered eating
Amenorrhea—stopping of menstrual periods
Osteopenia—mild bone loss that can lead to osteoporosis

64. Celebrities with eating disorders