agenda curriculum ahead: nutrition substance abuse tobacco first aid/cpr lifestyle disease...
TRANSCRIPT
AGENDACurriculum
ahead: Nutrition Substance Abuse Tobacco First Aid/CPR Lifestyle Disease
Reflection & Goal Setting!
Current Events: Remember to follow rubric!
HOMEWORKBring in a food
label !! Preferably your favorite breakfast cereal or snack.
3 Day food journal using app or myplate.gov
Nutrition2014Mrs. Peters
Unit Outline Introduce Food Journals- (3 day
record) Nutrition AppsDigestive System 101Nutrients ReviewPortion Distortion/Reading Food
LabelsDiet Analysis
THE DIGESTIVE SYSTEMTOPIC 1
Digestive SystemDigestion
Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body for energy.
Digestive System The nutrients in food give the body’s
cells the energy they need to operate!
http://www.medtropolis.com/VBody.asp
Questions??? What possible affects do you think poor
nutrition will have on the digestive system?
If someone’s liver, pancreas or gallbladder were not functioning properly how might this disturb the digestive process?
What kinds of healthy habits (i.e. drinking 6-8 glasses of water) do you think might positively influence one’s digestive functioning?
How might unhealthy habits like eating lots of sugary foods negatively influence one’s digestive functioning?
NUTRIENTSTOPIC 2
Teens and Nutrition Good nutrition is essential during your teen-
age years Fastest period of growth Provides you with:
Nutrients and Calories
Calories- energy contained in food
Nutrients- substances in food that helps your body grow, repair itself and provides energy
Teens and Nutrition Choices Eating patterns now are likely to
continue later in life Developing good eating patterns can
prevent: Obesity Diabetes Strokes Cancers Osteoporosis
6 Classes Of Nutrients
6Nutrients
Provide Energy
CHO’s Fats Proteins
Build and Repair
Body Cells
Proteins
Regulate Body
Functions
Vitamins Minerals Water
Through digestion, Nutrients serve 3 functions:
Energy Providing Nutrients Carbohydrates
4 calories/gram Proteins
4 calories/gram Fats
9 calories/gram
Carbohydrates
Learning Goal:How to make half your grains whole!
Carbohydrates (CHO’s) Major source of energy for body
Role of CHO’s: Turned into glucose (Sugar) that the body uses to
produce energy
Unused CHO’s can be stored: Glycogen- Stored glucose in liver or muscles Fat- Excess CHO’s that can’t be stored as
glycogen are stored as FAT
50-65% of food should be Carbohydrates
Simple and Complex CHO’s There are two types of carbohydrates:
Simple carbohydrates Used for quick, immediate energy MYTH: Eat sugar to boost your energy.
FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels
Complex carbohydrates Used to supply long-lasting energy Broken down into simple carbohydrates over time
FACT: This provides a slow release of glucose over time (Sustained energy)
Simple vs. Complex CHO’s
Foods that contain simple carbohydrates include table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals.
Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables.
Glycemic Index
http://www.glycemicindex.com
Result: You have energy initially, but get hungry very quickly.
Glycemic Index* Resource
*A high glycemic index may be considered to be a number between 70 and 100; medium, between50 and 70; and low, under 50.
http://www.glycemicindex.ca/glycemicindexfoods.pdf
Sugar The problem: Sugar raises your blood
levels of insulin, a hormone that signals your body to stop burning — and start storing fat.
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Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars
“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing
1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
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Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
24
Which food has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
Sugar http://education.wichita.edu/caduceus/e
xamples/soda/mindmap.html
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Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
Reduce sugar-sweetened beverage intake:
Fiber- A Unique CHO Fiber
Indigestible type of complex carbohydrate
Does not provide Energy
Function: Helps move waste through
digestive system Helps prevents
constipation, heart disease, diabetes and cancers
Eat 20-35 grams of fiber daily
Class ActivityUsing your food label from home we are
going to analyze:1. How much sugar is in your breakfast/
snack?2. Is your breakfast/snack a good source
of whole grains?
Worksheet: How much sugar in your breakfast (on my webpage!)
Fats (Lipids)
Learning Goals:1. Recognize healthy vs
unhealthy fat sources.2. Understand Cholesterol
and it’s affect on one’s health.
Lipids (Fat) Role of Fat:
Provides a lot of energy in long lasting activities
Temperature regulation and protects joints etc…
Store Essential Vitamins A D E K
Lipids (Fat) Most concentrated form
of energy (9 cal/gram)
3 Types Saturated Fats
Tend to be more solid in room temp.
Found in animal meat and dairy
Linked to Heart disease
Trans Fat Unsaturated fat that has
HYDROGEN added Makes molecule bigger an
capable of building up in arteries
-Unsaturated Fats• Liquid in room temp.• “Oils”• Reduced risk of heart
attack
Fats as Energy Although Carbohydrates give us
immediate energy during exercise…..
Fats give us a energy when exercising for a long period of time (>30 minutes)
WHY??? Fats have 9 kcal/gram When the body depletes energy provided by
carbohydrates, our fat stores are immediately accessible for energy
Cholesterol
Fat like substance produced in liver Found in all animal meat Cholesterol is used for many functions,
however, too much can cause problems
Atherosclerosis Disease where cholesterolbuilds up in artery causing it tonarrow
LDL (Bad) CholesterolWhen too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.
HDL (good) CholesterolAbout one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.
Good Fats….Bad Fats http://www.healthcastle.com/goodfats-badfats.sht
ml What steps can you take to eliminate bad fats
from your diet?
How to Increase HDL http://www.fatfreekitchen.com/cho
lesterol/raise-hdl-cholesterol.html
Exercise (aerobic) High Fiber Diet Avoid Saturated and Trans Fats Eat Foods rich in HDL:
Onions Omega-3 acids Soluble Fibers
ProteinsLearning Goals:1. What are good protein
choices to avoid high cholesterol
2. Understand how a vegetarian can get protein in diet.
Proteins (PRO) Main Function:
Regulate growth and repair tissue
Alternate Function: Provides energy in times of major energy need
Amino Acids Building blocks of
protein 20 different amino
acids11 essential
amino acids: Body can’t make these
Come from Diet
Good Protein Sources
Fish & Seafood Seafood is one of the best sources of protein because it's usually
low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
White-Meat Poultry Stick to the white meat of poultry for excellent, lean protein. Dark
meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese Yogurt Not only are dairy foods excellent sources of protein but they also
contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.
Eggs Eggs are one of the least expensive forms of protein. The
American Heart Association says normal healthy adults can safely enjoy an egg a day.
Protein Sources Beans
One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, they are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin This great and versatile white meat is 31% leaner than 20 years
ago. Soy
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
Lean Beef Lean beef has only one more gram of saturated fat than a
skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.
Protein on the Go Grab a meal replacement drink, cereal bar or energy bar. Check
the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.
Vegetarian Diets What role does being a Vegetarian have
on protein intake? Eating meat provides the 11 essential
amino acids needed to complete protein Vegetarians do not eat meat.
Answer: Eat a variety on non-meat foods that provide the missing amino acids.
Vegetarian Tipshttp://
www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html
Vitamins1. Understand the value of
vitamins in our diet and what types exist.
Vitamins DO NOT PROVIDE ENERGY
Vitamins are compounds that allow many of the chemical processes in the body to occur.
Almost all vitamins must come from food or supplements
Types of Vitamins Two Groups of Vitamins
Fat-soluble vitamins: A, D, E, K Stored in Fat Utilized when needed
Can be toxic if taken in large amounts
Water soluble vitamins: B and C Dissolve in water Not stored in body Excreted in Urine Must be replaced often Thiamine (B1), Riboflavin (B2), Niacin (B3),
Pyridoxine (B6), Folic acid (B9), Cyanocobalamin (B12), Pantothenic acid and Biotin)
Function of Vitamins Vitamin A- Beta carotene
Improved vision and night vision Vitamin D
Helps to use calcium in bones and teeth Vitamin E
Helps with skin elasticity Vitamin K
Aids in blood clotting B Vitamin Complex
Helps body to utilize energy sources Vitamin C
Helps build immune system
MineralsLearning Goal:1. Role of minerals in our
diets.
Minerals Body cannot produce Source: Plants or animals eating plants
Functions: Speed reactions in body to regulate
process of the body Each mineral has a different purpose
Iron- carries oxygen in blood Calcium- Develop bone strength, muscle
contractions, blood clotting Sodium, Chloride and Potassium- Electrolytes
that maintain body fluid
Salt/ Sodium What do you know?
What is too much? Is it bad or good for the body? Long-term effects of a high-sodium diet?
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Can you guess: People ages 2 and older should reduce daily sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
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Can you guess: People ages 2 and older should reduce daily sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
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African Americans ages 2+
Adults ages 51+
People ages 2+with high blood pressure, diabetes, or chronic kidney disease
Groups reduced to 1,500 mg
Ages
2+
71
CaHow much sodium is in a teaspoon of salt?
A. 1,300 mg
B. 2,300 mg
C. 3,300 mg
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: How much sodium is in a teaspoon of salt?
A. 1,300 mg
B. 2,300 mg
C. 3,300 mg
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A. 30 mg
B. 250 mg
C. 470 mg
CHow much sodium is in 1 cup of this food?
74
CHow much sodium is in 1 cup of this food?
A. 30 mg
B. 250 mg
C. 470 mg
75
Check labels Avoid adding salt (an
exception may be when baking yeast breads)
Eat fresh foods, frozen veggies
Request salt be left off when eating out
Use other seasonings
Easy ways to reduce sodium
WaterLearning Goal:1. Understand the value of
drinking enough water2. Analyzing your water
intake and possible side effects if limited.
Water 50-60% of body weight is water
Function: Carries nutrients to and from cells (Plasma) Lubricates joints Allows you to swallow and digest foods Allows you to absorb nutrients Eliminates wastes Regulate body temperature
Should drink fluids often (8-10 cups/day)
Review Click below to study:
Nutrient Notes Study Guide
Reading a Food Label
TOPIC 3
Calorie content ???•1) One plain bagel
•2) 1 cup of chocolate milk
•3) 1 slice of apple pie
•4) 1 cup cooked spaghetti
•5) 1 stalk of celery
•6) 1 can of regular coke
•7) 1 quarter-pound hamburger with cheese
•8)1 pear
•A) 150 calories
•B) 180 calories
•C) 210
•D) 155
•E) 5
•F) 520
•G) 100
•H) 405
How did you do???
•1 plain bagel – 180 (B)
•1 cup of chocolate milk – 210 (C)
•1 slice of apple pie – 405 (H)
•1 cup cooked spaghetti – 155 (D)
•1 stalk of celery – 5 (E)
•1 can of regular coke - 150 (A)
•1 qtr.-pound hamburger with cheese – 520 (F)
•1 pear - 100 (G)
1998
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2006
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/
Nutrition Facts
Reading The Labels
On The Products You
Buy & Eat
History of the Label
•Nutrition labeling for consumers has been around since the 70’s
•It was only in 1994 that the USDA & FDA made labeling the law!
Importance to You
•You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)
•Its your $$$ spend it wisely!
•WHY DON’T WE TAKE
A LOOK AT SOME
LABELS??
The 4 Simplified Parts
Part 1
Serving Size
How Much Am I
Consuming?
The 4 Simplified Parts
Part 2
Calories & Nutrients
Related to Chronic
Disease
Limit Intake of These•High Calories
•High Cal from Fat
•Saturated Fat
•Cholesterol
The 4 Simplified Parts
Part 3
Nutrients we need to
stay healthy
Increase Intake of These
•Fiber
•Vitamin A
•Vitamin C
•Calcium
• Iron
The 4 Simplified Parts
Part 4
Footnote
This is How We Get The
% Daily Values
Based on a 2000 Calorie
Diet
Ingredients
•What determines how they are listed?
Let’s Be Realistic
•Unless you really
know your nutrition
and have a lot of time
to discern between
products, choosing
can be difficult!
A Realistic Approach
•Label Ease MethodoKISS PrincipleoWhen monitoring what you eat, just
take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.
oWhen preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.
Label Ease
•It’s a method of raising and lowering your
fingers
•The Magic Number is 10!
Label Ease
•Raise a Finger if…
10% > Vitamin A
10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber
Label Ease
•Lower a Finger if…
10% > Total Fat
200 > Calories
10% > Cholesterol
Label Ease
•If You Have ANY Fingers Left Standing
The Food Is Nutrient Dense
Lets Try One
Broccoli
How Many Fingers
Do You Have
Standing?
Quiz Time #1
Oatmeal
How Many Fingers
Do You Have
Standing?
Quiz Time #2
Cheerios
How Many Fingers
Do You Have
Standing?
Quiz Time #3
Plain Chips
How Many Fingers
Do You Have
Standing?
Quiz Time #4
Raw Apple
How Many Fingers
Do You Have
Standing?
Quiz Time #5
Stuffing
How Many Fingers
Do You Have
Standing?
Quiz Time #6
Pumpkin Pie
How Many Fingers
Do You Have
Standing?
Your Turn
•Lets Look At Some of
the Products You
Brought In!
Energy Balance& Nutritional Diseases
TOPIC 4
ENERGY BALANCE The same amount of ENERGY IN and
ENERGY OUT over time = weight stays the same More IN than OUT over time = weight gainMore OUT than IN over time = weight loss
Do You Know How Food Portions Have Changed in 20 Years?
National Heart, Lung, and Blood InstituteObesity Education Initiative
CHEESEBURGER
20 Years Ago Today
333 calories How many calories are in today’s cheeseburger?
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
FRENCH FRIES 20 Years Ago
Today
210 Calories2.4 ounces
How many calories are intoday’s portion of fries?
610 Calories6.9 ounces
Calorie Difference: 400 Calories
FRENCH FRIES
20 Years Ago
Today
210 Calories2.4 ounces
85 Calories 6.5 ounces
How many calories are in today’s portion?
SODA20 Years Ago
Today
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA20 Years Ago
Today
Activity GuidelinesChildren and Adolescents (6-17 years old) Children and adolescents should get 60 minutes or more of
physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week.
Adults (18-64 years old) Adults should get at least two and a half hours (150 minutes)
each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.
My Plate Features http://www.choosemyplate.gov/weight-management-
calories/weight-management.html
BMR Basal Metabolic Rate: Your BMR (Basal
Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.
Calculate your BMR http://www.myfitnesspal.com/tools/bmr-calculator
Coronary Heart Disease Angina
Chest pain from low blood supply
Myocardial Infarction Sudden heart
attack from complete blockage
Coronary Heart Disease Unhealthy habits, such as a diet high in
cholesterol and other fats, smoking, and lack of exercise accelerate the deposit of fat and calcium within the inner lining of coronary arteries.
This process is known as atherosclerosis, or hardening of the arteries. The deposits, or plaques, eventually obstruct the blood vessel, which begins to restrict blood flow.
Stroke
Decrease of blood flow to brain tissue
Warning Signs of Stroke The most common sign of stroke is sudden
weakness of the face, arm or leg, most often on one side of the body.
Other warning signs can include: Sudden numbness of the face, arm, or leg, especially
on one side of the body Sudden confusion, trouble speaking or understanding
speech Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or
coordination Sudden severe headache with no known cause
Obesity Condition of having too much body
fat Apple vs. Pear Shape (Apple is more
dangerous)
H id d e n Fa t…
For years, scientists have observed that an apple-shaped figure is a health risk. But now they have gained more insight into why this is so.
They have discovered that people with wide girths are more likely to have large amounts of deep-hidden belly fat around their organs. It might be the most dangerous kind of fat and could increase a person's risk of diabetes, heart disease, stroke and some types of cancer.
Diabetes Normal Function
Food increases blood sugar (Glucose) Insulin is released to allow glucose into
the cells Abnormal Function
Insulin is not release/does not work correctly
Blood sugar (Glucose) builds up in cells and cells begin to die
Risk Factors for Diabetes Obesity
(Fat decreases ability to use insulin) Physical Inactivity
Exercise increases insulin release to get glucose (energy) into the muscle cells
Nutritional habits Increased calories, Simple CHO’s
Genetics Uncontrollable
Osteoporosis Definition: Weakening (holes) in the
bone
Major Nutrients: Calcium and Vitamin D Vitamin D: Helps body to absorb calcium Calcium: Strengthens bones
Nutritional deficiencies in these nutrients can lead to weakening of the bone
Eating Disorders Anorexia
Intense fear of gaining weight Sever restriction of calories Question: How can this impact a persons
health? Bulimia
Preoccupation with weight and body shape Cycle of Binging (Overeating) followed by
Purging (Vomiting)
Eating Disorders Eating disorders are considered a
Mental Health Disorder People do not choose to suffer from these
conditions Do not use these for attentions If not helped, these conditions are life
threatening
What to do about a friend that has an Eating Disorder
If You Have An Eating Disorder Tell someone you trust You will need support It is an addiction
If You Do Not Get Help Death from malnutrition Dangerous heart
rhythms Dental Problems Liver failure Hair loss
Worried about a Friend? Express your concern in
a loving and supportive way
Tell someone Avoid giving simple
solutions Express your
CONTINUED support
For Additional Information National Eating Disorders Association (NEDA)
www.nationaleatingdisorders.org
American Dietetic Association (ADA) www.eatright.org
National Institute of Mental Health (NIMH) www.nimh.nih.gov
Teen Health www.teenshealth.org
NUTRITION TIPS“Take Home Messages”TOPIC 5
MyPlate
138
Consumer Messages
139
1. Balancing calories
2. Foods to increase
3. Foods to reduce
”
140
Balancing calories Enjoy your food,
but eat less
Avoid oversized portions
Enjoy — but eat less!
141
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“Your stomach shouldn’t
be a waist (waste) basket.” ~ Author Unknown
Eat until “satisfied,” not “full”
143
It takes about 20 minutes for stomach to tell your brain you’re full
143
20 min
utes
144
Downsize portion size
The bigger the portion, the more people tend to eat
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Limit foodshigh in sodium, addedsugars, and refined grains
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Eatmorenutrient-densefoods
147
Another name for “nutrient-dense” foods is “nutrient-rich” foods
148
Nutrient-dense vs. not nutrient-dense
149
Nutrient-dense vs. not nutrient-dense
Nutrient-dense vs. not nutrient-dense
150
Nutrient-dense foods andbeverages include ALL:
Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry
151
152
Physical activity and diet important regardless of weight!
153
Limit screen time orwatch and workout
154
Foods toincrease
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk
155
Foods to reduce Compare sodium
in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers
Drink water instead of sugary drinks
156
Remember …
A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.
Regular physical activity helps maintain calorie balance.