Nutrition Vocabulary

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Nutrition Vocabulary

• Recommendations and Dietary Guidelines

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Nutrition Project

• Will count as two test grades.
• Will be graded on neatness, accuracy and personal
  accountability.
• Internet based. We will be in the computer lab
  for one week.
• Will need to complete the food log and exercise
  log by Friday.

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Nutrition Project Food Log

• Please write down all food eaten for a 24 hour
  period.
• Remember to include any condiments, sides,
  drinks, or candy.
• Include the method of preparation.
• Estimate the amount you consume.
• Due on Thursday April 9th. Counts as a quiz
  grade.

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Activity Log

• Write down all activity for a 24 hour period.
• Be exact, break your activities up, do this on a
  separate sheet if you need to.
• You will be graded on neatness and accuracy- do
  not mark and tear up your sheets.
• Feel free to view data base of activities on my
  website, you may print out a new sheet if you
  need it.
• http//www.myteacherpages.com/webpages/mplummer/

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Diet

• Diet all of the food, drinks, snacks that you
  eat.
• Does diet have to be a restriction of calories?

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Calorie

• The amount of energy required to heat water by
  one degree Celsius.

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Nutrient

• nutrient - any substance that can be metabolized
  by an organism to give energy and build tissue.

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Weight Control

• Weight control keeping weight at an appropriate
  level to prevent the onset of disease.

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Percent Daily Value

• Percent Daily Value the of a value found in a
  certain food as it relates to your daily total.

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Fiber

• Fiber aids in digestion, helps us feel fuller
  longer. Name a good source of fiber?

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Carbohydrate

• The starches and sugars that supply our bodies
  with energy (ATP).
• Can be identified in the ingredient list as
  sucrose, maltose, fructose, corn syrup.
• Good carbs fresh fruits and veggies
• Ok Carbs whole wheat bread and pasta
• BAD carbs Refine foods (ex doughnuts)

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Protein

• Essential nutrients used to build and repair body
  cells, tissue, muscle.
• Rarely stored as fat
• Found in lean meats such as

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Fat

• Sources of energy that also performs other
  functions, such as vitamin storage and body
  insulation.
• Last source of energy used (carbohydrates,
  protein then fat)

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Body Mass Index

• Body Mass Index is one method to determine if a
  person is underweight, is at a healthy weight, at
  risk for being overweight, or is overweight.
• BMI reading is a number. The person enters in
  his/her age, gender, height and weight, then
  their BMI is calculated.
• What is the weakness of the BMI?
• It does not take muscle mass into account and
  muscle weighs more than fatty tissue.

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Body Mass Index

• BMI is a ratio between weight and height. It is a
  mathematical formula that correlates with body
  fat, used to evaluate if a person is at an
  unhealthy weight (given a certain height).

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BMI Ranges

• BMI CategoriesUnderweight Less than 18.5
• Normal weight 18.5 - 24.9
• Overweight 25 - 29.9
• Obese 30 or higher

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BMI

• You can also use this formula to figure your
  BMI
• 1) Multiply your weight in pounds by 703.
• 2) Divide the answer by your height in inches.
• 3) Divide this number by your height in inches
  again. This is your BMI.

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Example

• 1. 160 pounds x 703 112480
• 2. 112480 63 inches1785
• 3. 1785 63 inches28
• BMI of 28

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Why does BMI even matter?

• If a person is overweight, their chances of
  developing certain disease or conditions
  increase. What are these diseases or conditions?
• Type II Diabetes
• Certain kinds of cancer
• Heart disease
• High blood pressure

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1lb of fat

• 1 pound of fat 3,500 kcal

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Fat, Protein, Carbohydrates

• Are all things created equally?
• 1 gram of fat 9 calories
• 1 gram of protein 4 calories
• 1 gram of carbohydrates 4 calories

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Nutrition Label

• If a food has the following nutritional
  information, how many calories are in one
  serving?
• 5 fat grams
• 4 grams of carbohydrate
• 4 grams of protein

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Total number of Calories

• 5 x 9 45
• 4 x 4 16
• 4x4 16
• 45 16 16 77 calories

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Hunger Cycle
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Hunger Cycle Purpose

• To show how long a give food type will supply us
  with energy.
• Protein gives the longest amount of sustained
  energy over time.
• What are a few good low-fat sources of protein?

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Dietary Guidelines

• A set of recommendations presented by the
  government to help direct Americans toward a
  healthy weight.

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Aim for Fitness

• Aim for a healthy weight
• Be physically active.

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Build a Health Base

• Let the pyramid guide your choices
• Choose a variety of grain products daily,
  especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.

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Choose sensibly

• Choose a diet low in saturated fat and
  cholesterol and moderate in total fat.
• Choose beverage and foods to limit your intake of
  sugars.
• Choose and prepare foods with les alt.

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RecommendationsSugar

• Sugar 10 teaspoons or less (40 grams)
• This includes what is in your food.
• Sample Foods high in sugar
• Can of coke 39 grams (10 teaspoons)
• Cupcake 150 grams (37 grams)
• Skittles
• Frosted Flakes 11 grams (2 teaspoons)

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Sodium

• 2400 milligrams
• 1 tsp or less (this includes what's already in
  your food)
• Add salt after tasting your food!

• Foods High In sodium
• 3 slices sandwich meat 1200milligrams
• TV dinner 1600 milligrams
• Mac and cheese 800 milligrams (1/2 a cup)
• Potato chips 1 bag 500 milligrams.

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Calcium

• 1300 Milligrams
• Or 3 glasses of milk
• Non-dairy Foods High in CalciumSwiss Chard
  KaleBrazil NutsCeleryAlmondsPapayaFlax
  SeedsOranges

• Sesame SeedsSpinachCollard GreensBlackstrap
  MolassesKelp
• TahiniBroccoli

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Fiber

• Age 5 your recommended intake up to 27 grams.
• Aides in digestion.

• Foods high in fiber
• Avocado
• Raspberries
• Broccoli
• Black beans
• Brown rice
• Whole wheat pasta
• apples

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Read the Label Activity

• Fill in the missing information from the food
  label you are given