Section 4 Choosing a Healthful Diet 1

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Section 4Choosing a Healthful Diet1
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• Bell Ringer
• 1. Make a list of at least 5 junk food items
  you enjoy eating.
• 2. Recommend a healthier snack you can
  substitute for the junk food.

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Key Terms

• Nutrient Density
• A measure of the nutrients in a food compared
  with the energy the food provides
• Vegetarian
• A dietary pattern that includes few or no animal
  products.
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Nutrition Throughout Life

• The amount of food needed depends upon their size
  and activity level

• Need a diet
• higher in fat for
• brain development

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Nutrition Throughout Life

• Greatest nutrient and energy requirement

• Watch for the middle-age spread

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Vegetarian Diet There are 12 million Americans
who choose this diet because of religion,
ethical, or dietary reasons.

• 1. They need to be carefully planned.
• 2. Need to get protein from nuts and legumes,
  as well as eggs and dairy products.

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• Choosing a Vegetarian Diet
• Meat is the most abundant source of iron for the
  body, and finding it in plants is not easy.
• Diets may be deficient in iron zinc
• Vegans Need to take supplements with Vitamin B
  12 or cereals fortified with it because it is
  found only in animal foods. (Needed for forming
  red blood cells and healthy nervous system)

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What is a Legume?

• A pod or a bean that splits in two halves

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Special Dietary Needs of ATHLETES

• Need plenty of water
• 2 hours before exercising high-carb snack ½ a
  bagel, handful of low-salt pretzels, yogurt or
  fruit

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Nutritional Needs of Pregnant Women

• Need supplements recommended by doctors.
• Folic acid Helps to prevent birth defects
  needed in forming cells (liver, fruits
  vegetables)
• Iron makes hemoglobin
• 150 extra calories at beginning, 250 at end by
  drinking more milk and eating more fruit or
  vegetables.

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People who are in poor health

• Flu
• Drink plenty of liquids

• Nutrient intake becomes extremely important

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Review Section 4

• 1. Identify the correct term for the measure of
  the amount of nutrients in a food compared to the
  energy the food provides.
• Nutrient density
• 2. Explain what is meant by junk food
• Food that is a low nutrient density
• (more calories than nutrients)
• 3. Give reasons why a pizza can be a healthier
  fast food than a burger and fries.

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• Pizza has vegetable in the sauce, grain in the
  crust, dairy in the cheese..could have other
  fruits vegetables ie mushrooms, pineapple,
  onion, peppers.
• Burger.tends to be high in fat, but could be
  made at home with low fat percentage, fries are a
  low-nutrient density vegetable when they are
  fried.
• 4. Compare the energy needs of adults with those
  of teens
• Teens bodies are still growing and they need more
  calories.

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• 5. Identify a nutrient that is at risk of
  deficiency for each of the following groups
• A. Teens
• (calcium, iron, folate)
• B. Pregnant women
• (Protein, folic acid, iron)
• C. Athletes
• (complex carbohydrates, water, B vitamins)
• D. Vegans
• (vitamin B 12 found only in animal foods)

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• 6. Identify foods that are lower in fat or sugar
  than the choices below
• A. French fries
• (carrot sticks, celery, baked chips)
• B. Soda
• (water)
• C. Creamy chip dip
• (bean dip or salsa)
• D. Fried chicken
• (baked or grilled chicken)

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• 7. Your friend on the wrestling team uses
  water-loss pills to help him make weight. He
  says theyre not harmful. What would be your
  reply?
• Water pills will cause him to lose water weight.
  This is not a healthy way to make weight,
  because it can lead to dehydration. Dehydration
  can impair athletic performance cause serious
  health problems, including sudden death.
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