chapter nine nutrition you are what you eat.. chapter 9 value knowledge about proper nutrition has...
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Chapter NineNutrition
You are what you eat.
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Chapter 9 Value Knowledge about proper nutrition has many
benefits. Everything that a person wants to do or wants to be is affected by nutrition.
Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks.
Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health.
Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.
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Essential Nutrients
Protein Carbohydrates Fats Minerals Vitamins Water
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Cholesterol
HDL — good cholesterol LDL —bad cholesterol
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Health Claims
Low fat diet may reduce risk for cancer
High fiber foods may reduce risk for cancer
Fruits and veggies may reduce risk for cancer
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MyPyramid
Guide to select foods for proper nutrition & maintain ideal body weight
Foods categorized into 6 groups
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Physical Activity
Physical activity simply means movement of the body that uses energy.
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
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Grains
Consist of Bread, Cereal, Crackers, Rice, & Pasta
Major source of energy One ounce serving is equal to:
1 slice bread 1 roll, biscuit, or muffin, 1/2 cup of cooked cereal, pasta, rice 1 cup of ready-to-eat cereal
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Vegetables
Major source of vitamins, minerals and fiber
One serving is equal to: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens
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Oils
Use sparingly because oils are fats that are liquid at room temperature.
Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil
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Fruits
Major source of vitamins, minerals One serving is equal to:
1 medium size piece of fruit 1 cup of fruit 1 cup 100% fruit juice 1/2 cup dried fruit
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Milk
Good source of calcium, protein, iron
One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese
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Meat & Beans
Major source of protein and iron One ounce serving is equal to:
1 ounce cooked lean meat, poultry, or fish
1/4 cup dry beans or peas1 tablespoon Peanut butter1 Egg
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Daily Servings
Teenage Girls* Teenage Boys*
Calorie Level 2,000 2,800
Grains 6 ozs. 10 ozs.
Vegetables 2.5 cups 3.5 cups
Fruits 2 cups 2.5 cups
Milk 3 cups 3 cups
Meat & Beans 5.5 ozs. 7 ozs.
*Who are moderately active
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Study Question
The advantage of a combined diet and physical activity method for permanent weight control is
A. If food reduction and physical activity are practiced together, neither one has to be severeB. that weight loss is mostly fat, not lean tissueC. the improvement of the health related components of fitnessD. all of the above
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Which health hazard is related to excessive body fat?
A. heart diseaseB. high Blood pressureC. surgical riskD. all of the above
Study Question