Chapter 4.3
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Transcript of Chapter 4.3
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Chapter 4.3Choosing foods wisely
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Dietary guidelines for Americans Dietary guidelines for Americans- spell
out in simple language the healthy eating and active living needs for Americans.
There are 10 main guidelines categorized into 3 groups
Aim for fitness Build a healthy base Choose Sensibly
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10 main guidelines*Aim- for a healthy weight, be physically active each day*Build-Let food pyramid guide your food choices, choose a variety of grains, choose a variety of fruits and vegetables , keep food safe to eat*Choose-a diet low in saturated fat and cholesterol, beverages and foods to moderate your intake of sugars, less salt, avoid alcohol
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My pyramid
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Why my pyramid Increased energy and improved physical
and mental performance Achievement or maintenance of a
healthful body weight Protection against 5 of the leading
causes of death (stroke,heart disease,certain cancers, diabetes, atherosclerosis)
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Serving sizes Portion-how much of a food you eat in
one meal. Controlling portion size-learn to eye ball
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Nutrition facts Nutrition facts panel- a thumbnail
analysis of a food’s calories and nutrient content for one serving
The % daily value column shows the nutrients in one serving of the food to a 2,000 calorie daily eating plan
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Nutrition facts panel
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Developing healthful eating habits Good nutrition comes from an eating
plan that has variety, moderation and balance
The importance of breakfast -most important meal of the day Body uses energy even while you sleep
and you need to replenish your body’s energy supply once you wake up
Aim for good carbs, fiber and protein
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Healthy Options
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Snacking -most snacks contain too many calories
and not enough nutrients Healthful snacks can provide the extra
energy you need during the growth years and provide nutrients that you might not have been able to eat with other meals
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Eating out Pay attention to how your food is
prepared Choose healthful side dishes Watch portion sizes Estimate servings Drink healthful beverages
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Coca-Cola: Was originally green.
Peanuts are one of the ingredients in dynamite.
Vinegar: Melts pearls
Avocados: Have more protein than any other fruit and are poisonous to birds.
Ketchup: Originally created as a drug, not a condiment.
Apples: Have more stimulant than caffeine
Cherries: Tart cherries may have more pain killer than aspirin. Americans on average eat 18 acres of pizza every day.
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-True or False every sandwich at chickfila is under 500 calories?
-Outback Aussie Cheese fries higher or lower 2,000 calories?
More sugar 20 oz bottle of coke or a cinnabon?
Better for you at starbucks bran muffin or ham,egg and cheddar sandwich
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1. TRUE 2. 2,900 Calories 3. 20oz bottle of coke 65 grams 1.5 shot
glasses full of sugar 4. bran 890 calories 37 grams of fat vs
sandwich 510 calories 16 grams of fat
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Keeping food safe to eat Food borne illness-illness that results
from consuming foods contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants.
When in doubt throw it out Cross contamination-spreading of
bacteria or other pathogens from one food to another
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Four tips Clean-wash hands, fruits, cutting boards Separate- use separate board for raw
meats Cook to a safe temperature Chill- refrigerate promptly
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Chapter 4.4
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Pre-event meals Pre-event meal- last full meal consumed
prior to a practice session or the competitive event itself
Eaten within 1 to 3 hours before event High in complex carbs Endurance athletes- a small sugar snack
or drink may be acceptable
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Post-event Phase 1-drink fluids Phase 2-Have a snack Within 30 minutes is ideal Phase 3- eat a meal Two hours after competition
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Risks of supplements Ephedrine- a compound that increases the
rate at which body converts calories to energy
Risks-heat related injury, heart problems Creatine-a supplemental that increases
muscle size while enhancing the body’s ability to use protein
Androstenedione-a chemical agent that aids the body in its production of testosterone