Chapter Outline

CHANGING TIMES

• The current fast-paced lifestyle has changed the way we eat.

• More fast food and processed foods, with more fat, sodium, and calories.

• Too little fruit, vegetables, whole grains, and fiber.

• Our diet contributes to 5 of the top leading causes of death.

THE GOVERNMENT TAKES ACTION (2000 Dietary Guidelines for Americans)

• Aim for a healthy weight.

• Be physically active each day.

• Let the pyramid guide your food choices.

• Choose a variety of grains daily, especially whole grains.

• Choose a variety of fruits and vegetables daily.

• Keep food safe to eat.

• Choose a diet that is low in saturated fat and cholesterol, and moderate in total fat.

• Choose beverages and foods to moderate your intake of sugars.

• Choose and prepare foods with less salt.

• If you drink alcoholic beverages, do so in moderation.

NUTRITION BASICS

• There are six major nutrients.

• Their functions are to provide energy, build and repair, and regulate body processes.

CARBOHYDRATES

• Major source of energy.

• Should make up 55-60 percent of the diet.

• Provide 4 calories per gram.

• There are simple carbohydrates: sugars

• There are complex carbohydrates: grains, starches, fruits, vegetables; source of fiber

PROTEINS

• Builds and repairs tissues.

• Should make up 12-15 percent of the diet.

• Provide 4 calories per gram.

• Both animal and plant sources.

FATS

• Necessary for growth and transport of fat soluble vitamins; digests slowly.

• Should be no more than 30 percent of the diet.

• Provides 9 calories per gram.
• Saturated fats contribute to high cholesterol, atherosclerosis, and heart disease.

VITAMINS

• Are the organic catalysts necessary to initiate complex metabolic functions.

• Are either fat soluble or water soluble.

MINERALS

• Critical to many enzyme functions.

• Calcium is especially crucial for the prevention of osteoporosis.

• Current lifestyle habits of inactivity; smoking; consuming excessive protein, alcohol, and soft drinks have contributed to the dissolution of bone.

• Iron deficiency is a nutritional problem for some women, teenagers, and athletes.

• Sodium consumption is high in America due to the large presence of processed and fast foods.

WATER

• Is the medium in which other nutrients function.

• Need to consume at least half your body weight in ounces of water everyday.

PHYTOCHEMICALS AND ANTIOXIDANTS: DISEASE FIGHTERS

• Compounds present in fruits and vegetables.

• Protect cells from damage incurred from normal oxygenation and environmental damage.

• Help fight off heart disease, arthritis, cataracts, atherosclerosis, cancer, stroke.

THE WELL-BALANCED DIET

• Variety, balance, moderation.

• The food guide pyramid.

THE FOOD GUIDE PYRAMID

• Is a guidepost for healthy eating.

• Grains, rice, pasta become the foundation of the diet, followed by fruits and vegetables.

• Five-A-Day campaign promotes the consumption of fruits and vegetables.

MAKING POSITIVE CHANGES

• Eating nutritiously in today's fast-paced world requires careful planning.

• Small, gradual changes like switching to non-fat dairy products, eliminating butter and margarine, using non-fat salad dressings, switching to whole grains, and substituting fruit for sugary snacks can make a big difference.

NUTRITION LABELING

• Knowing how to read a food label is important: serving size, calories, fat content, ingredients, etc.

EATING OUT

• Eating out has become a routine for many.

• Fast foods are often higher in calories, sodium, and fat; and lower in fiber.

• Some restaurants provide healthy alternatives; having nutritional knowledge allows one to make healthy choices.

SPECIAL NUTRITIONAL CONCERNS

• Some special populations need special diet considerations.

VEGETARIAN DIET

• Can be a very healthy diet - lower body fat, blood pressure, cholesterol, risk of heart disease, risk of cancer, etc.
• Careful planning is needed to avoid deficiencies in some vitamins and minerals.

PREGNANCY

• Good nutrition contributes to a healthy baby.

• Need to eat smart and be nutritionally aware of key vitamin and mineral needs.

AGING

• Many factors interfere with good nutrition in older adults: illness, isolation, economics, loneliness, depression, medications.

• Careful planning is needed to get proper nutrients and not too many empty calories.

SPORTS AND FITNESS

• Athletes need to eat plenty of carbohydrates and drink extra water.

• Excessive amounts of protein are not necessary.