Nutrition Vocabulary

Recommendations and Dietary Guidelines

Nutrition Project:

Will count as two test grades. Will count as two test grades. Will be graded on neatness, Will be graded on neatness,

accuracy and personal accuracy and personal accountability.accountability.

Internet based. We will be in the Internet based. We will be in the computer lab for one week. computer lab for one week.

Will need to complete the food log Will need to complete the food log and exercise log by Friday. and exercise log by Friday.

Nutrition Project: Food Log

Please write down all food eaten for Please write down all food eaten for a 24 hour period.a 24 hour period.

Remember to include any Remember to include any condiments, sides, drinks, or candy.condiments, sides, drinks, or candy.

Include the method of preparation.Include the method of preparation. Estimate the amount you consume.Estimate the amount you consume. Due on Thursday April 9th. Due on Thursday April 9th.

Counts as a quiz grade.Counts as a quiz grade.

Activity Log:

Write down all activity for a 24 hour period.Write down all activity for a 24 hour period. Be exact, break your activities up, do this on Be exact, break your activities up, do this on

a separate sheet if you need to.a separate sheet if you need to. You will be graded on neatness and You will be graded on neatness and

accuracy- accuracy- do not mark and tear up your do not mark and tear up your sheets. sheets.

Feel free to view data base of activities on Feel free to view data base of activities on my website, you may print out a new sheet if my website, you may print out a new sheet if you need it.you need it.

http://www.myteacherpages.com/webphttp://www.myteacherpages.com/webpages/mplummer/ages/mplummer/

Diet:

Diet:Diet: all of the food, drinks, all of the food, drinks, snacks that you eat.snacks that you eat.

Does diet have to be a Does diet have to be a restriction of calories?restriction of calories?

Calorie:

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

Nutrient:

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

Weight Control:

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

Percent Daily Value:

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

Fiber:

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

Carbohydrate:

The starches and sugars that The starches and sugars that supply our bodies with energy supply our bodies with energy (ATP). (ATP).

Can be identified in the ingredient Can be identified in the ingredient list as:list as: sucrose, maltose, fructose, corn sucrose, maltose, fructose, corn syrup.syrup.

Good carbs: fresh fruits and veggiesGood carbs: fresh fruits and veggies Ok Carbs: whole wheat bread and pastaOk Carbs: whole wheat bread and pasta BAD carbs: Refine foods (ex doughnuts)BAD carbs: Refine foods (ex doughnuts)

Protein:

Essential nutrients used to build Essential nutrients used to build and repair body cells, tissue, and repair body cells, tissue, muscle.muscle.

Rarely stored as fatRarely stored as fat Found in lean meats such as: Found in lean meats such as:

Fat:

Sources of energy that also Sources of energy that also performs other functions, such as performs other functions, such as vitamin storage and body vitamin storage and body insulation. insulation.

Last source of energy used Last source of energy used (carbohydrates, protein then fat)(carbohydrates, protein then fat)

Body Mass Index

Body Mass Index: is one method to Body Mass Index: is one method to determine if a person is underweight, is determine if a person is underweight, is at a healthy weight, at risk for being at a healthy weight, at risk for being overweight, or is overweight.overweight, or is overweight.

BMI reading is a number. The person BMI reading is a number. The person enters in his/her age, gender, height enters in his/her age, gender, height and weight, then their BMI is and weight, then their BMI is calculated.calculated.

What is the weakness of the BMI?What is the weakness of the BMI? It does not take muscle mass into account It does not take muscle mass into account

and muscle weighs more than fatty tissue.and muscle weighs more than fatty tissue.

Body Mass Index:

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

BMI Ranges:

BMI Categories:BMI Categories:Underweight: Less than 18.5Underweight: Less than 18.5

Normal weight: 18.5 - 24.9Normal weight: 18.5 - 24.9

Overweight: 25 - 29.9Overweight: 25 - 29.9

Obese: 30 or higherObese: 30 or higher

BMI

You can also use this formula to figure You can also use this formula to figure your BMI:your BMI:

1) Multiply your weight in pounds by 1) Multiply your weight in pounds by 703.703.

2) Divide the answer by your height in 2) Divide the answer by your height in inches.inches.

3) Divide this number by your height in 3) Divide this number by your height in inches again. This is your BMI.inches again. This is your BMI.

Example:

1. 160 1. 160 poundspounds x 703= 112480 x 703= 112480

2. 112480 ÷ 63 2. 112480 ÷ 63 inchesinches=1785=1785

3. 1785 ÷ 63 3. 1785 ÷ 63 inchesinches=28=28

BMIBMI of 28 of 28

Why does BMI even matter?

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

1lb of fat:

1 pound of fat = 3,500 kcal1 pound of fat = 3,500 kcal

Fat, Protein, Carbohydrates:

Are all things created equally?Are all things created equally? 1 gram of fat = 9 calories1 gram of fat = 9 calories 1 gram of protein = 4 calories1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories1 gram of carbohydrates = 4 calories

Nutrition Label:

If a food has the following If a food has the following nutritional information, how many nutritional information, how many calories are in one serving?calories are in one serving? 5 fat grams5 fat grams 4 grams of carbohydrate4 grams of carbohydrate 4 grams of protein4 grams of protein

Total number of Calories:

5 x 9 = 455 x 9 = 45 4 x 4 = 164 x 4 = 16 4x4 = 164x4 = 16 45 + 16+ 16 = 45 + 16+ 16 = 77 calories77 calories

Hunger Cycle:

Physical Cycle of Hunger Comparison

-202468

1012

7:0

0 A

M

8:0

0 A

M

9:0

0 A

M

10

:00

AM

11

:00

AM

12

:00

PM

Time

En

erg

y

sugar

protein

starch

Hunger Cycle Purpose:

To show how long a give food type To show how long a give food type will supply us with energy.will supply us with energy.

Protein gives the longest amount Protein gives the longest amount of sustained energy over time.of sustained energy over time.

What are a few good low-fat What are a few good low-fat sources of protein?sources of protein?

Dietary Guidelines:

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

Aim for Fitness

Aim for a healthy weightAim for a healthy weight Be physically active.Be physically active.

Build a Health Base

Let the pyramid guide your Let the pyramid guide your choiceschoices

Choose a variety of grain products Choose a variety of grain products daily, especially whole grains. daily, especially whole grains.

Choose a variety of fruits and Choose a variety of fruits and vegetables daily.vegetables daily.

Keep food safe to eat. Keep food safe to eat.

Choose sensibly:

Choose a diet low in saturated fat Choose a diet low in saturated fat and cholesterol and moderate in and cholesterol and moderate in total fat.total fat.

Choose beverage and foods to Choose beverage and foods to limit your intake of sugars.limit your intake of sugars.

Choose and prepare foods with les Choose and prepare foods with les alt.alt.

Recommendations:Sugar

Sugar:Sugar: 10 teaspoons or less (40 10 teaspoons or less (40 grams) grams)

This includes what is in your food.This includes what is in your food. Sample Foods high in sugar:Sample Foods high in sugar:

Can of coke: 39 grams (10 Can of coke: 39 grams (10 teaspoons)teaspoons)

Cupcake: 150 grams (37 grams)Cupcake: 150 grams (37 grams) Skittles: Skittles: Frosted Flakes: 11 grams (2+ Frosted Flakes: 11 grams (2+

teaspoons)teaspoons)

Sodium:

2400 milligrams 2400 milligrams 1 tsp or less (this 1 tsp or less (this

includes what's includes what's already in your already in your food)food)

Add salt after Add salt after tasting your food!tasting your food!

Foods High In sodium:Foods High In sodium: 3 slices sandwich meat 3 slices sandwich meat

1200milligrams1200milligrams TV dinner 1600 milligramsTV dinner 1600 milligrams Mac and cheese 800 Mac and cheese 800

milligrams (1/2 a cup)milligrams (1/2 a cup) Potato chips 1 bag 500 Potato chips 1 bag 500

milligrams.milligrams.

Calcium:

1300 Milligrams1300 Milligrams Or 3 glasses of milkOr 3 glasses of milk Non-dairy Foods High in Non-dairy Foods High in

Calcium:Calcium:Swiss Chard KaleSwiss Chard KaleBrazil NutsBrazil NutsCeleryCeleryAlmondsAlmondsPapayaPapayaFlax SeedsFlax SeedsOrangesOranges

Sesame SeedsSesame SeedsSpinachSpinachCollard GreensCollard GreensBlackstrap MolassesBlackstrap MolassesKelpKelp

TahiniTahiniBroccoliBroccoli

Fiber:

Age + 5 = your Age + 5 = your recommended recommended intake up to 27 intake up to 27 grams.grams.

Aides in Aides in digestion.digestion.

Foods high in Foods high in fiber:fiber: AvocadoAvocado RaspberriesRaspberries BroccoliBroccoli Black beansBlack beans Brown riceBrown rice Whole wheat Whole wheat

pastapasta applesapples

Read the Label Activity:

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