Chapter 14: Choosing Nutritious Food

1
Chapter 14 Choosing Nutritious Food

• Lesson 14.2 Making Food Choices
• Taking Charge Saying No

2
Lesson 14.2 Making Food Choices

• Lesson Objectives
• Explain how to use the FIT formula to meet your
  nutritional needs.
• Explain how reading food labels can help you make
  healthy food choices.
• Recognize some common myths about nutrition and
  explain why they are not factual.

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Lesson 14.2 Making Food Choices

• Question
• How can you use the FIT formula to meet your
  nutritional needs?

4
Lesson 14.2 Making Food Choices

• Answer
• You can use the FIT formula as a guide to good
  nutritional habits
• Frequency Eat 3 meals a day.
• Intake Eat an appropriate number of calories.
• Time Eat meals at specific times of the day.

5
Lesson 14.2 Making Food Choices

• Question
• How can you tell whether the food you are
  purchasing is nutritious?

6
Lesson 14.2 Making Food Choices

• Answer
• To buy a nutritious food
• read the information on the label.
• have a good understanding of healthy nutrition.

7
Lesson 14.2 Making Food Choices

• Question
• How can the information on a food label help you
  make healthy food choices?

8
Lesson 14.2 Making Food Choices

• Answer
• The information on food labels includes
• Serving size
• Number of calories
• Amount of sodium
• Information on grams of fats, carbohydrates, and
  proteins
• Number of calories from fat
• Percent daily values of various nutrients

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Lesson 14.2 Making Food Choices

• Question
• What is the difference among fat free, low
  fat, and light when describing the fat content
  of foods on a food label?

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Lesson 14.2 Making Food Choices

• Answer
• Fat free less than 0.5 grams of fat
• Low fat 3 or fewer fat grams per serving
• Light (lite) no more than half the fat of a
  higher-calorie version of food

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Lesson 14.2 Making Food Choices

• Question
• What are some common myths about food?

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Lesson 14.2 Making Food Choices

• Answer
• Myth Honey is more nutritious than sugar.
• Fact Chemically, honey and sugar are very
  similar.

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Lesson 14.2 Making Food Choices

• Answer (continued)
• Myth Foods labeled as natural or organic are
  more nutritious than other foods.
• Fact They may contain much sugar and much fat.

14
Lesson 14.2 Making Food Choices

• Answer (continued)
• Myth A poor diet causes acne and other skin
  problems.
• Fact Hormones, not food, cause most skin
  problems.

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Lesson 14.2 Making Food Choices

• Question
• What do carbohydrates do?

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Lesson 14.2 Making Food Choices

• Answer
• Carbohydrates provide energy extremely
  important for exercise.
• High-carbohydrate foods contain other important
  nutrients as well.

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Lesson 14.2 Making Food Choices

• Question
• Are carbohydrate drinks useful during an exercise
  session?

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Lesson 14.2 Making Food Choices

• Answer
• If you are involved in a long exercise session
  (longer than 60 minutes), carbohydrate drinks can
  be an important source of energy for you.

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Lesson 14.2 Making Food Choices

• Question
• What do proteins do?

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Lesson 14.2 Making Food Choices

• Answer
• Proteins make up the cells in your body they are
  the building blocks of your body.
• Protein is important in helping you recover from
  exercise sessions.

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Lesson 14.2 Making Food Choices

• Question
• How much protein do you need each day?

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Lesson 14.2 Making Food Choices

• Answer
• If you do a lot of exercise, you have higher
  protein needs than inactive people.
• Active people eat more calories and for this
  reason get enough protein.
• The maximum need for a teenage athlete is
  slightly less than 1 gram of protein (0.8 gram)
  for every pound that you weigh (see example on
  the next slide).

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Lesson 14.2 Making Food Choices

• Answer (continued)
• Example If you weigh 140 pounds, maximum protein
  intake for the day equals 112 grams of protein.
• Example If you weigh 100 pounds, you should try
  to eat 80 grams of protein each day.
• Examples of high-protein foods include fish, lean
  meats, nuts, and eggs.

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Lesson 14.2 Making Food Choices

• Question
• What do minerals do?

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Lesson 14.2 Making Food Choices

• Answer
• Minerals perform many functions related to the
  activity of your body cells.
• Natural foods such as fruits, vegetables,
  cereals, and fish have good amounts of minerals.

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Lesson 14.2 Making Food Choices

• Question
• What do vitamins do?

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Lesson 14.2 Making Food Choices

• Answer
• Vitamins are needed for growth and repair of body
  cells.
• Foods with a high-vitamin content are important
  for athletes.
• High-vitamin foods (e.g., vegetables and fruits
  contain vitamins C and E) are important in the
  exercise recovery process.

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Lesson 14.2 Making Food Choices

• Question
• What does water do?

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Lesson 14.2 Making Food Choices

• Answer
• Water is very important because it
• carries other nutrients to your cells.
• carries away waste from your cells.
• regulates body temperature.

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Lesson 14.2 Making Food Choices

• Question
• How important is drinking water during exercise
  in warm weather?

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Lesson 14.2 Making Food Choices

• Answer
• It is extremely important to drink cool water in
  warm weather.
• Drinking cold or cool water is vital in helping
  keep your body temperature cool during
  warm-weather exercise.

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Lesson 14.2 Making Food Choices

• Question
• What are some guidelines to follow when eating or
  drinking before exercising or competition?

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Lesson 14.2 Making Food Choices

• Answer
• Guidelines before exercising or sports
• Eat 1-3 hours before activity.
• Avoid foods you do not usually eat.
• Eat a small, easily digested meal.
• Avoid snacks until afterward.
• Drink fluids before, during, and after
  competition.

34
Taking Charge Saying No

• Read about Manny and Rita in the Taking Charge
  section of chapter 14 (page 255).
• In what way does the party put Manny in a
  difficult situation?
• How can Manny say no to Rita without
  embarrassing her or hurting her feelings?

35
Taking Charge Saying No

• What can he do so that his refusal wont hurt
  Ritas mother?
• What could Manny have done before actually going
  to the party to prepare for this situation?
• In what other situations would saying no be the
  best response?
• Fill out the questionnaire to find out whether
  you are more likely to say no and mean it or
  give in under pressure.