Meeting Your Nutritional Needs

Chapter 7Section 3 pg. 167-174Section 4 pg. 175-182

Dietary Guidelines for AmericansThe ABC’s

• A set of diet & lifestyle rec’s developed to improve health and

reduce nutrition-related disease risk• Aim for fitness

• Build a healthy base

• Choose sensibly

Recommended Dietary Allowance (RDA’s)

• Recommended nutrient intake that will meet the needs of most healthy people

• Guidelines, not exact requirements!

Food Labels

1. Serving size:– Shows the size for a single serving– All values are in reference to this size

2. Calories:– Total calories– Calories from fat

3. Ingredient List:– Listed on the label in order of weight– Largest amount is listed first

Food Labels

• How to calculate calories from grams?

• Fat: 1 gram = 9 calories• Proteins: 1 gram = 4 calories• Carbohydrates: 1 gram = 4

calories

Other terms on food labels

Calories:• Calorie Free: less than 5 calories• Light: 1/3 less calories• Low Calorie: No more than 40

calories• Reduced Calorie: 25% less calories

Other terms on food labels

Fat:• Fat Free: less than 0.5 grams of fat• Low Fat: 3 grams or less• Extra Lean: less than 5 grams• LOW FAT CAN STILL BE HIGH IN

CALORIES!

Athletes

• Diet HIGH in carbohydrates to provide the quick energy

• 2 hours before: eat a high-carb snack• Examples: ½ bagel, handful of low-salt pretzels,

or yogurt and fruit

• Fluid intake:– 2 hours prior: 16 oz.– Immediately before: 16 oz.– Every 15 minutes during activity: 8 oz.– After activity: 16-24 oz. For every pound of body

weight lost

Vegetarianism

• Semivegetarian:– Not eat red meat– Eats poultry and/or fish

• Lacto-ovo vegetarian:– Not eat any meat– Eats eggs and dairy products

• Vegans:– Strictest type: do not eat any animal

products