This document discusses nutrition, caloric intake, and food groups according to the food pyramid. It defines key terms like nutritionists, balanced diet, and food guide pyramid. It then explains the six main food groups and recommended daily servings. The document also covers calorie measurement, basal metabolism, recommended daily calorie intake, weight loss strategies, and artificial food additives and preservatives.

1. Lesson 9.3 Nutrition & Caloric Intake
Nutritionist – scientist who
study nutrients in food and
have grouped foods with
similar nutrients.

2. Balanced diet – diet
containing all the nutrients
necessary for good health.

3. Food guide pyramid is a
guide of groupings for a
balanced diet.

7. 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

8. 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

9. Grouping #3 Food pyramid:
Fruits
Apricots & cantaloupes –
Vit A.
Citrus fruits vit. C
Fiber
2 - 4 servings a day
or 2 cups

10. 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

11. 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

12. 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

13. High-calorie foods produce
a lot of energy (fats and oils)
Low-calorie foods produce
little energy
(carbs and protein)

14. The energy value of food is
measured in units of heat
energy.
Calorie = amount of heat
needed to raise temp. of 1
liter water 1 degree Celsius

15. Calorimeter = device used
to measure the energy
content of foods.

16. Metabolism = sum of all
body activities related to
the use of food and oxygen.
Basal metabolism = lowest
metabolism, when you are
at rest (BMR)

17. Respiration Calorimeter is
used with BMR to determine
total Calories a person
needs per day.

18. How many Calories/day?
These are only averages.
Depends on activity level and
age.
Some triathletes and ultra-
endurance athletes 6000 calories
per day or more just to maintain
their weight!

19. How many Calories/day?
The average maintenance
level for women in the United
States is 2000-2200 calories
per day.
The average for men is
2700-2900 per day.

20. When Calorie intake exceeds
Caloric expenditure (usage)
the extra is stored as fat in
the adipose cells.
Obese is when you weigh 20%
more than you should due to
excessive fat.

21. Weight loss:
Stay away from fad diets.
Reduce Caloric intake to 1500 –
1800 Calories/day
Eat high carbs/low fat diet
EXERCISE!!

22. Artificial food additives/preservatives:
Preservatives – prevent food from
spoiling
Coloring agents – added for
pleasing color
Low-calorie sweeteners – sweeten

23. Artificial food additives/preservatives :
Vitamins and minerals
Acids/bases – give desired pH
Flavor enhancers – MSG bring out
flavor in food

24. High-dose Rodent tests
 used to determine safety of
food additives and
preservatives
Rats feed/injected with high
doses over lifetime and then
autopsied for tumors