Section 9 1 Choosing Food Wisely Objectives Summarize

Section 9. 1 Choosing Food Wisely Objectives Summarize three main reasons why you eat. Analyze the information contained on food labels. Slide 1 of 15

Section 9. 1 Choosing Food Wisely Quick Quiz How many of these statements are true for you? I eat when I am bored. I eat when I feel stressed. I eat when I am out with friends. I eat when I am watching television, listening to music, or just sitting around. I eat when I feel sad or depressed. Look over your responses. What did you learn about your eating patterns? Switch to Quick. Take version of the quiz. Slide 2 of 15

Section 9. 1 Choosing Food Wisely Why You Eat • You eat • to meet your nutritional needs • to satisfy your appetite • to supply your body with energy • Hunger is a feeling of physical discomfort that is caused by your body’s need for nutrients. • Appetite is a desire for food that is based on emotional and other factors rather than nutritional need. Slide 3 of 15

Section 9. 1 Choosing Food Wisely Basal Metabolic Rate • Your basal metabolic rate (BMR) is the rate at which you use energy when your body is at rest. • The higher your BMR, the more calories you burn. Slide 4 of 15

Section 9. 1 Choosing Food Wisely For: More on appetite and eating Click above to go online. Slide 5 of 15

Section 9. 1 Choosing Food Wisely The Foods You Choose • Personal Preferences: Whatever your personal preferences are, they have a huge impact on your food choices every day. • Cultural Background: Cultural background, or heritage, may influence your eating habits. • Time and Convenience: A busy schedule might lead you to choose foods that can be prepared quickly or that can be easily carried. • Friends: Friends might influence you to try new foods or to change your eating habits. • The Media: Advertising messages can influence your decisions about what foods to eat or to avoid. Slide 6 of 15

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Section 9. 1 Choosing Food Wisely Evaluating Food Choices • When choosing foods, it is important to read and evaluate the information on the food label. • The information includes • nutrition facts • nutrient and health claims • Daily Values • freshness dates Slide 8 of 15

Section 9. 1 Choosing Food Wisely Food Labels • The United States Food and Drug Administration (FDA) requires manufacturers to include food labels on most prepared foods. • Food labels must list specific nutrition facts about the food, including calorie and nutrient content, and the ingredients. Slide 9 of 15

Section 9. 1 Choosing Food Wisely Nutrient and Health Claims • The FDA sets standards regarding the nutrient claims that can be printed on a food label. • The FDA has approved the use of some health claims on food labels. • Health claims are statements that link use of the food to certain health risks or benefits. Slide 10 of 15

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Section 9. 1 Choosing Food Wisely Daily Values • Daily Values are recommendations that specify the amounts of certain nutrients that the average person should obtain each day. • Daily Values are only a general guide because they are calculated for the average person who consumes a total of 2, 000 calories a day. Slide 12 of 15

Section 9. 1 Choosing Food Wisely Open Dates • The labels on prepared foods also include open dates. • The “sell-by” date tells you the last date the product can be sold. • The “best-if-used-by” date tells you how long the product will be at peak quality. • The “do-not-use-after” date is the expiration date. Slide 13 of 15

Section 9. 1 Choosing Food Wisely Vocabulary hunger appetite basal metabolic rate (BMR) Daily Values A feeling of discomfort caused by the body’s need for nutrients. A desire for food based more on emotional and other factors rather than on nutritional need. The rate at which a person uses energy when the body is at rest. Recommendations that specify the amounts of certain nutrients that the average person should obtain each day. Slide 14 of 15

Section 9. 2 9. 1 Choosing Food Wisely Safely Managing Your Weight Objectives Examine how heredity, activity level, and body composition influence a person’s weight. Calculate your body mass index. Identify health problems associated with being overweight and underweight. Summarize strategies for losing or gaining weight. Slide 15 of 27

Section 9. 1 Choosing Food Wisely Health Stats What health trend do these statistics reveal? What changes might help reverse this trend? How successful do you think the changes would be? Slide 16 of 27

Section 9. 1 Choosing Food Wisely What Weight Is Right for You? • A person’s weight is determined by various factors, including • heredity • level of activity • body composition • The weight that is right for you is the weight that does not present any health risks. Slide 17 of 27

Section 9. 1 Choosing Food Wisely Heredity • There is a link between body weight and heredity. • You may have a natural tendency toward a certain weight. Slide 18 of 27

Section 9. 1 Choosing Food Wisely Activity Level • The more active you are, the more calories you burn. • If you are less active, you need fewer calories. • The number of calories consumed must equal the number of calories burned. Slide 19 of 27

Section 9. 1 Choosing Food Wisely Body Composition • Body composition is a measure of how much body fat you have, as compared to muscle and bone. • Body composition is affected by sex and age. • Women tend to have more body fat and lower muscle mass than men. Slide 20 of 27

Section 9. 1 Choosing Food Wisely Body Mass Index • Body mass index (BMI) is a ratio of your weight to your height. Weight (in pounds) BMI = x 703 2 [Height (in inches)] ( ) • Follow these steps to calculate your BMI. • Multiply your height (in inches) by your height (in inches). • Divide your weight (in pounds) by the number from Step 1. • Multiply the number from Step 2 by 703. Slide 21 of 27

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Section 9. 1 Choosing Food Wisely Overweight and Obesity • The number of people in the United States who are overweight is increasing. • Being overweight can lead to serious health problems, including heart disease and diabetes. Slide 24 of 27

Section 9. 1 Choosing Food Wisely A Growing Problem • Overweight is a term used to describe a person who is heavier than the standard for the person’s height. • Obesity (oh BEE sih tee) refers specifically to adults who have a BMI of 30 or higher. • More calories are being consumed by people today. • People today burn fewer calories. Slide 25 of 27

Section 9. 1 Choosing Food Wisely Health Risks Overweight people tend to develop several health problems • high blood pressure • excess cholesterol in the blood • excess glucose in the blood • heart disease • stroke • certain cancers Slide 26 of 27

Section 9. 1 Choosing Food Wisely What You Can Do • Prevention is the key to avoiding the health problems associated with being overweight. • Healthy eating and regular exercise can help you avoid becoming overweight in the first place. Slide 27 of 27

Section 9. 1 Choosing Food Wisely For: Updates on food and diet Click above to go online. Slide 28 of 27

Section 9. 1 Choosing Food Wisely Underweight is a term used to describe a person who is lighter than the standard for the person’s height. Slide 29 of 27

Section 9. 1 Choosing Food Wisely Health Risks Being underweight can be linked to health problems • anemia • heart irregularities • trouble regulating body temperature Slide 30 of 27

Section 9. 1 Choosing Food Wisely What You Can Do • Be patient. As you mature, there probably will come a time when your weight will start to increase. • Healthy eating and exercise are as important for putting on weight as they are for taking off weight. Slide 31 of 27

Section 9. 1 Choosing Food Wisely Evaluating Diet Plans • Will a diet live up to its claims? • Is it good for your health? Slide 32 of 27

Section 9. 1 Choosing Food Wisely Does the diet provide fewer than 1, 200 calories a day? Does the diet cut out fats, carbohydrates, or proteins? Does the diet promise rapid weight loss in a short amount of time (more than 1 or 2 pounds per week)? Does the diet ignore the need for long-term changes in eating habits? Does the diet ignore the need for regular exercise? “Yes” answers to one or more questions may indicate a diet that is unlikely to work. What’s worse, the diet could harm your health in the long term. Slide 33 of 27

Section 9. 1 Choosing Food Wisely Evaluating Diet Plans Choose a diet plan that you have seen advertised or have read about. Use the checklist to evaluate the diet. Then write a paragraph evaluating the diet plan. Slide 34 of 27

Section 9. 1 Choosing Food Wisely Healthy Weight Management Sensible weight management involves • avoiding dangerous diet plans • choosing nutritionally balanced meals and snacks • getting regular exercise Slide 35 of 27

Section 9. 1 Choosing Food Wisely Dangerous Diet Plans • Fad Diets A fad diet is a popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues. • Diet Aids Diet aids include pills and candies that are supposed to suppress appetite. • Fasting Some people fast, or refrain from eating. Slide 36 of 27

Section 9. 1 Choosing Food Wisely Sensible Weight Loss • Recognize Eating Patterns Keep a diary of your current eating habits. • Plan Helpful Strategies Change your eating habits gradually. • Exercise Your weight-loss program will be far more effective if you exercise. Slide 37 of 27

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Section 9. 1 Choosing Food Wisely Sensible Weight Gain • Avoid snacks right before mealtimes. • Choose nutrient-dense foods that are high in calories. • Don’t increase your fat intake over what is recommended in the My. Pyramid plan. • Try not to skip meals. • Take bigger helpings of food than usual. • While you are increasing your caloric intake, do not neglect exercise. Slide 39 of 27

Section 9. 1 Choosing Food Wisely Vocabulary body composition body mass index (BMI) overweight underweight fad diet A measure of how much body fat a person has, as compared to muscle and bone. A ratio of a person’s weight to height. BMI = [Weight (in pounds)/Height (in inches)2] × 703. Term used to describe a person who is heavier than the standard for the person’s height. Term used to describe a person who is lighter than the standard for the person’s height. A popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues. Slide 40 of 27

• Section 9. 1 9. 3 Choosing Food Wisely • Nutrition for Individual Needs • Objectives • Examine how diabetics, vegetarians, people with food sensitivities, and athletes can meet their nutritional needs. Slide 41 of 19

Section 9. 1 Choosing Food Wisely • Dear Advice Line, • I’ve recently become a vegetarian, and it has my parents worried. They think I’m not getting enough nutrients, and they keep telling me that I have to eat meat to be healthy. How can I explain to them that a vegetarian diet can be healthy? • Write a response to this teen to help solve the problem. Slide 42 of 19

Section 9. 1 Choosing Food Wisely Diets for Diabetics • Diabetes is a disease with dietary requirements that can help people manage their condition. • Eating tips for diabetics • Eat balanced meals and snacks on a regular schedule. • Monitor your carbohydrate intake. • Control your weight. • Get regular exercise. Slide 43 of 19

Section 9. 1 Choosing Food Wisely Vegetarian Diets • A person who does not eat meat is called a vegetarian. • Some vegetarians, called vegans, eat no food from any animal source. • Because vegetarians exclude certain foods from their diets, they need to plan their food choices carefully Slide 44 of 19

Section 9. 1 Choosing Food Wisely Benefits of a Vegetarian Diet • lower BMI • lower risk of heart disease • lower blood pressure • lower risk of type 2 diabetes Slide 45 of 19

Section 9. 1 Choosing Food Wisely Risks of a Vegetarian Diet • inadequate intake of vitamin B 12, which can result in nerve damage • lack of adequate calcium, which can lead to bone loss • protein deficiency, which can result in hair and muscle loss Slide 46 of 19

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Section 9. 1 Choosing Food Wisely • For: More on meals for individual needs • Click above to go online. Slide 48 of 19

Section 9. 1 Choosing Food Wisely Food Sensitivities • People with food sensitivities, which include food allergies and food intolerances, may require special diets. Slide 49 of 19

Section 9. 1 Choosing Food Wisely Food Allergies • A food allergy is a response by your immune system to the proteins in certain foods. • About one percent of the population has some kind of food allergy. Slide 50 of 19

Section 9. 1 Choosing Food Wisely Food Intolerances • A food intolerance is an inability to digest a particular food or food additive. • Food intolerances are more common than food allergies. Slide 51 of 19

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Section 9. 1 Choosing Food Wisely Healthy Diets for Athletes • Athletes need a well-balanced diet with the recommended amounts of carbohydrates, fats, and proteins. Slide 53 of 19

Section 9. 1 Choosing Food Wisely Calorie Intake • Athletes need to consume extra calories to fuel their higher level of physical activity. • Athletes should not restrict fat intake to less than that recommended in the My. Pyramid plan. Slide 54 of 19

Section 9. 1 Choosing Food Wisely Fluid Intake • During competition, athletes should drink plenty of fluids. • How much water athletes need depends on the duration and intensity of the competition and weather factors. Slide 55 of 19

Section 9. 1 Choosing Food Wisely Carbohydrate Loading • Carbohydrate loading is the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition. • For marathon runners or other endurance athletes, carbohydrate loading may help supply needed energy. • For the average athlete, it probably is unnecessary. Slide 56 of 19

Section 9. 1 Choosing Food Wisely Vocabulary • vegetarian • A person who does not eat meat. • vegan • A person who does not eat food from any animal source. • food allergy • The immune system’s response to the proteins in certain foods. • food intolerance • carbohydrate loading • The inability to digest a particular food or food additive. • The practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition. Slide 57 of 19