Chapter 14: Choosing Nutritious Food

1. Chapter 14: Choosing Nutritious Food Lesson 14.2: Making Food Choices Taking Charge: Saying “No”

2. Lesson 14.2: Making Food Choices Lesson Objectives: • Explain how to use the FIT formula to meet your nutritional needs. • Explain how reading food labels can help you make healthy food choices. • Recognize some common myths about nutrition and explain why they are not factual.

3. Lesson 14.2: Making Food Choices Question How can you use the FIT formula to meet your nutritional needs?

4. Lesson 14.2: Making Food Choices Answer You can use the FIT formula as a guide to good nutritional habits: • Frequency: Eat 3 meals a day. • Intake: Eat an appropriate number of calories. • Time: Eat meals at specific times of the day.

5. Lesson 14.2: Making Food Choices Question How can you tell whether the food you are purchasing is nutritious?

6. Lesson 14.2: Making Food Choices Answer To buy a nutritious food • read the information on the label. • have a good understanding of healthy nutrition.

7. Lesson 14.2: Making Food Choices Question How can the information on a food label help you make healthy food choices?

8. Lesson 14.2: Making Food Choices Answer The information on food labels includes: • Serving size • Number of calories • Amount of sodium • Information on grams of fats, carbohydrates, and proteins • Number of calories from fat • Percent daily values of various nutrients

9. Lesson 14.2: Making Food Choices Question What is the difference among “fat free,” “low fat,” and “light” when describing the fat content of foods on a food label?

10. Lesson 14.2: Making Food Choices Answer • Fat free = less than 0.5 grams of fat • Low fat = 3 or fewer fat grams per serving • Light (lite) = no more than half the fat of a higher-calorie version of food

11. Lesson 14.2: Making Food Choices Question What are some common myths about food?

12. Lesson 14.2: Making Food Choices Answer • Myth: Honey is more nutritious than sugar. • Fact: Chemically, honey and sugar are very similar.

13. Lesson 14.2: Making Food Choices Answer (continued) • Myth: Foods labeled as “natural” or “organic” are more nutritious than other foods. • Fact: They may contain much sugar and much fat.

14. Lesson 14.2: Making Food Choices Answer (continued) • Myth: A poor diet causes acne and other skin problems. • Fact: Hormones, not food, cause most skin problems.

15. Lesson 14.2: Making Food Choices Question What do carbohydrates do?

16. Lesson 14.2: Making Food Choices Answer • Carbohydrates provide energy – extremely important for exercise. • High-carbohydrate foods contain other important nutrients as well.

17. Lesson 14.2: Making Food Choices Question Are carbohydrate drinks useful during an exercise session?

18. Lesson 14.2: Making Food Choices Answer If you are involved in a long exercise session (longer than 60 minutes), carbohydrate drinks can be an important source of energy for you.

19. Lesson 14.2: Making Food Choices Question What do proteins do?

20. Lesson 14.2: Making Food Choices Answer • Proteins make up the cells in your body; they are the building blocks of your body. • Protein is important in helping you recover from exercise sessions.

21. Lesson 14.2: Making Food Choices Question How much protein do you need each day?

22. Lesson 14.2: Making Food Choices Answer • If you do a lot of exercise, you have higher protein needs than inactive people. • Active people eat more calories and for this reason get enough protein. • The maximum need for a teenage athlete is slightly less than 1 gram of protein (0.8 gram) for every pound that you weigh (see example on the next slide).

23. Lesson 14.2: Making Food Choices Answer (continued) • Example: If you weigh 140 pounds, maximum protein intake for the day equals 112 grams of protein. • Example: If you weigh 100 pounds, you should try to eat 80 grams of protein each day. • Examples of high-protein foods include fish, lean meats, nuts, and eggs.

24. Lesson 14.2: Making Food Choices Question What do minerals do?

25. Lesson 14.2: Making Food Choices Answer • Minerals perform many functions related to the activity of your body cells. • Natural foods such as fruits, vegetables, cereals, and fish have good amounts of minerals.

26. Lesson 14.2: Making Food Choices Question What do vitamins do?

27. Lesson 14.2: Making Food Choices Answer • Vitamins are needed for growth and repair of body cells. • Foods with a high-vitamin content are important for athletes. • High-vitamin foods (e.g., vegetables and fruits contain vitamins C and E) are important in the exercise recovery process.

28. Lesson 14.2: Making Food Choices Question What does water do?

29. Lesson 14.2: Making Food Choices Answer Water is very important because it • carries other nutrients to your cells. • carries away waste from your cells. • regulates body temperature.

30. Lesson 14.2: Making Food Choices Question How important is drinking water during exercise in warm weather?

31. Lesson 14.2: Making Food Choices Answer • It is extremely important to drink cool water in warm weather. • Drinking cold or cool water is vital in helping keep your body temperature cool during warm-weather exercise.

32. Lesson 14.2: Making Food Choices Question What are some guidelines to follow when eating or drinking before exercising or competition?

33. Lesson 14.2: Making Food Choices Answer Guidelines before exercising or sports: • Eat 1-3 hours before activity. • Avoid foods you do not usually eat. • Eat a small, easily digested meal. • Avoid snacks until afterward. • Drink fluids before, during, and after competition.

34. Taking Charge: Saying “No” Read about Manny and Rita in the Taking Charge section of chapter 14 (page 255). • In what way does the party put Manny in a difficult situation? • How can Manny say “no” to Rita without embarrassing her or hurting her feelings?

35. Taking Charge: Saying “No” • What can he do so that his refusal won’t hurt Rita’s mother? • What could Manny have done before actually going to the party to prepare for this situation? • In what other situations would saying “no” be the best response? • Fill out the questionnaire to find out whether you are more likely to say “no” and mean it or give in under pressure.