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Ch 4 - NutritionII - Chapter Four Nutrition II Objectives...

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Chapter Four Nutrition II
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Objectives Explain the USDA Food Guide Pyramid Introduce guidelines for food labeling Explain how food labels describe the nutritional values of food Identify problems associated with fast food dining Discuss diet supplements Define the 4 styles of vegetarianism
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Objectives cont… Present guidelines for a successful weight-loss program Define eating disorders and understand their risk factors, underlying issues, problems associated with each, and what can be done to help
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The Food Guide Pyramid The USDA produced an updated version in 2004 – 12 different pyramids have been created, since one pyramid could not meet the needs of all Americans Anatomy of MyPyramid Personalized Pyramid
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Food Group Overview Grains Vegetables Fruits Milk Meats and Beans Oils Daily Activity
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Grains Make half of the grains chosen whole grain There’s a difference between whole wheat and whole grain
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Grains cont… Easy to find whole grains include: Whole Grain Breads & Cereals (spelt, bulgar, barley, oatmeal) Steel Cut Oatmeal Buckwheat Whole rye Wild rice Brown rice
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Vegetables An great source of natural fiber Low in fat and provide the body with vitamins Vary the type of vegetables eaten One serving equals: 1 cup of raw, lefty green ½ cup of chopped vegetables ¾ cup of vegetable juice
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Fruits Fresh, canned, frozen or dried fruits are great sources of vitamins and minerals Options: Fruits canned in light syrup or it’s own natural juice are better than heavy syrups Freshly squeezed juices are an alternative to fruit juices One serving equals: 1 medium apple, banana, or orange 1 melon wedge ½ cup of chopped berries ¾ cup of fruit juice
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Milk Best source of calcium Excellent source of protein and vitamin B12 Choose low-fat and skim alternatives One serving equals 1 cup of milk or yogurt 1½ oz of cheese
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Meats and Beans Great source of protein, zinc, and B vitamins Lower fat alternatives include beans, fish, poultry, and lean cuts of beef. Recommended fish includes tilapia, salmon, flounder, cod, & mahi-mahi
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Meats and Beans cont… One serving equals: 2-3 oz of cooked lean beef, poultry, or fish 1 egg ½ cup of cooked beans 2 tablespoons of seeds or nuts
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Oils Olive oils, peanut oil, and canola oil contain unsaturated fats These oils do not raise a person’s blood cholesterol
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Daily Activity The steps along the side of the pyramid symbolize the importance of daily activity in our life When daily exercise does not occur, the benefits of even the wisest food or nutrition choices are minimized.
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The Fat Group???
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