Due Thursday, Jun 28
A balanced diet is important because different foods contain different combinations of important nutrients. No single food can supply all the nutrients one needs to maintain good health. We should not exclude certain food groups or assume that one is better than another.
Carbohydrates, fats, and proteins in food supply energy, which is measured in calories.
In order to stay at the same body weight, people must balance the amount of energy (calories) in food eaten with the amount of energy (calories) the body uses. Achieving this balance doesn’t need to occur absolutely every day, but should be achieved generally, such as over a few days’ time.
Physical activity is an important way to burn food energy. Most Americans spend much of their day doing activities that require little energy. In addition, many Americans of all ages now spend a lot of leisure time each day being inactive or sedentary (watching TV/videos or playing computer/video games). In order to burn excess energy/calories we need to spend less time doing sedentary activities (sitting) and spend more time being active (walking to the store or around the block and climbing stairs rather than using elevators). Less sedentary activity and more vigorous activity may help reduce body fat and disease risks.
The kinds and amounts of food people eat affect their ability to maintain weight. High-fat foods contain more calories per serving than other foods and may increase the likelihood of weight gain. However, even when people eat less high fat food, they still can gain weight from eating too much of foods high in starch, sugar, or protein. Choose sensible portion sizes. Eat a variety of foods. Fruits, vegetables, pasta, rice, bread, and other whole-grain foods are filling but are lower in calories than foods rich in fats or oils.
The pattern of eating may also be important. Snacks provide a large percentage of daily calories for many Americans. Unless nutritious snacks are part of the daily meal plan, snacking may lead to weight gain.
Food and Nutrients
Water § Cools your body when exercising § Helps you digest food § Helps transport nutrients in your body
Examples: Water, drinks without caffeine, fruit, soup
Carbohydrates § Provides energy § Can be stored for energy later § Gives foods sweetness and texture § Provides vitamins, minerals, and fiber
Examples: Whole grains, fruits, vegetables
Protein § Builds and repairs muscle § Helps your body grow § Provides energy
Examples Meat, poultry, fish, beans, nuts, milk, milk products, eggs, tofu
Fat § Provides energy § Can be stored for energy later § Makes you feel less hungry § Makes food taste good § Helps keep your skin smooth
Examples Vegetable oil, meats, nuts, milk products
Vitamins § Helps you see at night § Helps your body get energy from food § Helps you heal cuts and bruises § Helps fight infections and colds
Examples: Vegetables, fruit, fish, whole grains, milk, milk products
Minerals § Helps your blood carry oxygen and nutrients to your muscles and other parts of your body § Helps build strong teeth and bones
Examples: Whole grains, lean meat, milk, vegetables, fruit, cheese, beans
Fat is an important part of our diets.
The problem is that most Americans consume too much of the wrong type of fat. Every year over half a million people die in this country from heart disease; heart disease is the leading cause of early death and disability in the United States. Many studies have shown a strong relationship between heart disease and high intake of saturated and trans fats. The good news is that if we decrease the dietary fat, we can reduce our risk of heart disease.
Different types of fat:
Although all food labels provide % Daily Value for nutrients, the following describes how the % Daily Value for one specific nutrient (fat) is calculated.
Reading food labels is an effective way to compare the fat and nutrient content of various snack foods. The place to find out whether a food is relatively high or low in a nutrient is the % Daily Value column on the Nutrition Facts label on food packages. The % Daily
Value for total fat and saturated fat are important.
Why should you have a balanced diet?
How many calories come from 1 gram of carbohydrates? Protein? Fat?
How can individuals burn food energy?
What does being sedentary mean?
What is the difference between calorie dense foods and nutrient rich foods?
For the following food sources, provide 2 functions and 2 examples of each.
What is the problem with Americans consumption of fat?
What are the different types of fat? Give an example of each. Which fats should you choose? Which fats should you try to avoid? Why?
What are the fat-soluble vitamins?
One slice of cheese pizza contains approximately 10 g of fat? How many calories of fat is this? What percentage of your daily value of fat is this?