Balanced diet – dietcontaining all the nutrientsnecessary for good health.
Food guide pyramid is aguide of groupings for abalanced diet.
Grouping #1 Food pyramid: Breads, cereals, and grains Foundation Are your carbohydrates 6-11 servings a day or 6 oz. Whole grain breads, brown rice, or enriched pastas
Grouping #2 Food pyramid: Vegetables Dark green & yellow provide carotenoids convert to Vit. A Tomatoes & green peppers = Vit. C Magnesium and B-complex 3 - 5 servings a day or 2.5 cups
Grouping #3 Food pyramid: Fruits Apricots & cantaloupes – Vit A. Citrus fruits vit. C Fiber 2 - 4 servings a day or 2 cups
Grouping #4 Food pyramid: Milk/Milk Products Calcium, protein, fat-soluble vitamins such as Vit. D Under age 25 should include at least 3 servings/ a day or 3 cups Low fat or skim
Grouping #5 Food pyramid: Meats/Protein Foods Lean meat, fish, seafood, poultry, eggs, nuts, legumes Best to eat in three meals 3 servings/ a day or 5.5 oz
Grouping #6 Food pyramid: Fats, oils, and sweets Americans eat too much Should be limited in diet Overage can lead to obesity and heart disease Eat unsaturated oils Eat sweets and fried foods in moderation/use sparingly
High-calorie foods producea lot of energy (fats and oils)Low-calorie foods producelittle energy(carbs and protein)
The energy value of food ismeasured in units of heatenergy.Calorie = amount of heatneeded to raise temp. of 1liter water 1 degree Celsius
Calorimeter = device usedto measure the energycontent of foods.
Metabolism = sum of allbody activities related tothe use of food and oxygen.Basal metabolism = lowestmetabolism, when you areat rest (BMR)
Respiration Calorimeter isused with BMR to determinetotal Calories a personneeds per day.
How many Calories/day?These are only averages.Depends on activity level andage.Some triathletes and ultra-endurance athletes 6000 caloriesper day or more just to maintaintheir weight!
How many Calories/day?The average maintenancelevel for women in the UnitedStates is 2000-2200 caloriesper day.The average for men is2700-2900 per day.
When Calorie intake exceedsCaloric expenditure (usage)the extra is stored as fat inthe adipose cells.Obese is when you weigh 20%more than you should due toexcessive fat.
Weight loss:Stay away from fad diets.Reduce Caloric intake to 1500 –1800 Calories/dayEat high carbs/low fat dietEXERCISE!!