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Forming a Nutrition Plan
The Food Guide Pyramid
Comparing Your Diet
Reading a Food Label
Determining Your Calorie Needs
Facts and Fallacies

 Good nutrition involves following a plan based on simple guidelines, sound concepts, and a consistent eating pattern

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Choose a variety of grains daily
 *Whole Grains*
Choose a variety of fruits and vegetables daily
Eat foods low in saturated fat and cholesterol
 Moderate in total fat
Consume less sugary foods and beverages
Use less salt!!

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Balanced diet provides basic nutrients in proportions that meet the body’s needs
Fitday.com
Food Guide Pyramid can make it easier to make the right nutrition choices

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Food Guide Pyramid
Eat at least the minimum of recommended servings from each food group daily
Know what constitutes a single serving
Limit intake of fats, oils, and sweets!!

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Grains
 3 ounces of whole grain bread, cereal, crackers, rice, or pasta daily
Vegetables
 Eat more dark green veggies
Fruits
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Eat a variety of fruit
Stay away from fruit juices

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Oils
 Most of fat sources from fish, nuts, and vegetable oils
Milk
 Drink low-fat or fat-free
Meat and Beans
 Choose low-fat or lean meats and poultry

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Diet influenced by one’s cultural background
Usually eat foods that were feed to us in our homes

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Favorite foods of many Americans consist of:
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Fatty foods (hamburgers, fries)
Sugars (candy, soda)
Sodium-loaded snacks (potato chips)
These foods contribute little to nutritional needs and can have harmful effects

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Too much salt, too much fat, and too many calories!!
McDonalds Cheeseburger has 320 calories + large Fries at 450 calories =
770 calories!!!!!
Some healthier fast food choices

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Junk foods have so few nutrients and are so high in calories, sugar, and fat they should be avoided
Not all snacking is bad
 Sometimes good to eat small amounts throughout the day
Can be bad if:
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Add extra calories to diet
Replace healther foods in diet

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May need to intake more calories than sedentary person
Depending on sport, might need to intake more proteins and/or carbohydrates

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How important do you feel it is to read and understand the information on a food label?
Do you regularly read food labels now?

 Provide consumers with:
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Nutritional information for food
Information about how food fits in daily diet
The amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients
Full ingredient labeling on processed and packaged food
Additives that people may have allergies to

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Serving Sizes
 Sizes are standardized and are based off of what the “average” person chooses
Calories from Fat
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Compare with food’s total calories
% Daily Value
 Based on eating a 2000 calorie diet

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Fat
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Important to watch total fat
Limiting saturated fat is especially important
Cholesterol, Sodium
 Related to coronary heart disease and high blood pressure
Protein
 Most people on a 2000 calorie diet need no more than 50 g. protein a day
Vitamins and Minerals
 Try to get 100% of Vitamin A, Vitamin C, Iron, and Calcium

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Low sodium, Low fat, Low Cholesterol
 Contains a low amounts of these nutrients
Light
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Fewer calories and less fat than the food it’s being compared to
Healthy
 Low in fat and saturated fat, limited amounts of cholesterol and sodium, and provides significant amounts of one or more key nutrients

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Must know number of calories burned at rest for sex and size
Basal Metabolic Rate (BMR) is rate in which body burns food and nutrients to perform normal bodily functions at rest
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Estimate is requires one calorie per hour for each kilogram of weight
1 kg = 2.2 lbs

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Good nutrition contributes to greater energy potential for physical activity
Make certain water intake is sufficient
Eating a high carbohydrate meal is best source of energy before participating in a strenuous workout

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Consuming extra protein will lead to greater or faster strength development
Taking vitamin supplements will give you more energy
It is necessary to take salt tablets if you perspire a lot during exercise
Drinking a sports drink is necessary after exercise
Drinking caffeine improves athletic performace

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What steps are needed to achieve a balanced, healthy diet?
What information is provided on a food label?
How can a food label help you make better food choices?
Which fast food choices are better food choices?