Nutritional needs

Compare and contrast the nutritional needs of infants and adults.

Infants rely on breast milk or formula for their nutrients and require extra protein, energy, and fatty acids because their bodies are growing rapidly. Adults need to eat a balanced diet based on MyPlate. The total number of calories needed to maintain a healthy weight decreases with age; however, both groups still need a regular intake of vitamins and minerals.

starchy vegetables

corn potatoes

dark green vegetables

broccoli spinach

orange vegetables

carrots pumpkins

Junk food vs. Nutrient- dense food ex

soda, cake, pizza, creamy chip dip, frosted cereals vs. 100% fruit juices, fresh fruit, brown rice, salsa, oatmeal

nutritional needs change throughout life like infancy, childhood, adolescence, adulthood

true

healthy food plans need to have

variety and balance - fruits - vegetables - whole grains - skim milk and milk products - lean meats, poultry and fish - beans -eggs -nuts

serving size of cheese

1 oz. or thumb

dry beans and peas

black beans lentils

fruit recommendation

- 2 cups/day - 1/2 cup fresh, canned, or frozen fruit - 1 medium fruit - 1/4 cup dried fruit - 1/2 cup fruit juice

Healthy diet

- US dietary guidelines and my plate provides general information - specific information on servings in available from http://www.choosemyplate.gov/ - amount from each food group depends on age, gender and physical activity

adulthood

-growth and development stops during adulthood - the total number of calories needed to maintain a healthy weight decreases - must eat nutrient dense foods - meet nutrient need without exceeding calorie needs

my plate

-provides a visual tool for understand a healthy diet -created and maintained by the US Department of Agriculture - promotes a balanced diet - encourages people to eat more of some foods and less of others

adolescents

-the body experience a major growth spurt during adolescence - the body requires more energy, protein, vitamins, and minerals - the more active the adolescent is, the more calories and nutrients they will need.

serving size of dairy or greens

1 cup or hand holding a tennis ball

How much nuts/candy (serving size)

1 oz. or one handful

serving size of meat, poultry or fish

3 oz. or a deck of cards or 1/2 cup/ racquetball or 1 cup/ a mans fist

Grain Recommendations

6 oz/ day - 3 oz. whole grains - 3 oz. refined grains - 1 oz. equivalents= 1 slide bread, 1 cup dry cereal, 1/2 cup cooked rice, pasta, or cereal

saturated fat

A fat, most often of animal origin, that is solid at room temperature.

Yulia is twenty-four years old. She has been fit and lean her whole life and recently has begun to put on an unhealthy amount of weight. She goes to her doctor because she is not eating any differently than she has before, yet she is now heavier. What will Yulia's doctor most likely tell her? A.Adults need fewer calories than kids and teens, so she needs to eat less. B.Adults need more calories than kids and teens, so she needs to eat more. C.Adults are heavier than kids and teens. D.Adults need more exercise than kids and teens.

A.Adults need fewer calories than kids and teens, so she needs to eat less.

Which governmental group is responsible for creating MyPlate? A.United States Department of Agriculture (USDA) B.Food and Drug Administration (FDA) C.United States Department of Education (USDE) D.Dietary Regulatory Committee (DRG)

A.United States Department of Agriculture (USDA)

grains

Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain - broken down into 2 categories(whole grains and refined grains)

vegetables

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group - broken into 5 categories (dark green, orange, starchy, other, dry beans and peas)

According to the Direct Instruction, what is the recommended amount of servings for milk or milk products per day? A.5 cups B.3 cups C.1 cup

B.3 cups

What do experts agree is the best nutrition for a newborn baby? A.formula B.breast milk C.cow's milk D.baby food

B.breast milk

Which of the following is the BEST method to estimate a 1-oz. serving size of nuts? A.one bowlful B.one handful C.one rounded handful D.one thumb's worth

B.one handful

MyPlate was created to __________. A.to encourage Americans to eat the same quantity of food across the different food groups B.to be a visual tool for understanding a healthy diet C.to help Americans measure the amount of fat in their bodies D.to provide a reference for evaluating different types of cuisine

B.to be a visual tool for understanding a healthy diet

Why might some people find it difficult to follow the MyPlate recommendations? A.The guidelines change often. B.The colors of MyPlate are confusing. C.It is difficult to eat across all food groups. D.It is not possible to customize the guidelines.

C.It is difficult to eat across all food groups.

Explain the difference between nutrient-dense foods and calorie-dense foods. Give an example of each.

Calorie-dense foods are essentially junk foods that are high in calories and high in fat, sugars, or salts. They have little nutritional value and are often called empty calories. Examples of calorie-dense food, or junk food, include soda, cake, pepperoni pizza, and frosted cereals. Nutrient-dense foods have a lot of nutrients for the amount of energy it provides. Nutrient-dense foods include items such as veggie pizza, fresh fruit, 100% fruit juice, and oatmeal.

Which of the following must be TRUE for a grain to be called whole? A.The grain must consist of bran and the endosperm. B.The grain has the full value of dietary fiber. C.The grain has been refined. D.The grain contains all three parts of the kernel.

D.The grain contains all three parts of the kernel.

Which of the following foods is NOT a nutrient-dense food? A.oatmeal B.salsa C.veggie pizza D.frosted cereal

D.frosted cereal

In your opinion, why are a person's hands a useful tool when estimating a serving size?

Hands are fantastic tools for estimating serving sizes since we always carry them around and they are scaled to the size of the person to which they are attached. They're a consistent unit of measurement and can be used anywher

Based on the information provided in this lesson, what steps can you take at fast food restaurants to minimize bad nutritional choices?

Strategies to help minimize bad nutritional choices include seeking out nutritional information, avoiding fried or sugary foods, limiting portion sizes, substituting unhealthy sides for fruits and vegetables, and drinking water instead of soda.

serving size

The recommended amount of food in one serving as set forth by the USDA

Explain the differences between serving sizes and portion sizes.

The serving size is a measured portion of food with calculated nutritional information. Serving sizes are found on the food labeling. Portion size is the food that's actually consumed during a snack or meal.

nutrient density

a measure of the nutrients in a food compared with the energy the food provides

fruits

any fruit or 100% fruit juice is considered a member of the fruit group - apples - berries - melons - oranges - peaches - raisins

other vegetables

asparagus eggplant

there are special nutritional needs for who

athletes

If you exercise longer than an hour, you should eat a healthy snack right before your workout to help your body maintain blood glucose levels.

false

It is permissible to substitute fruit for vegetables or vice versa to meet the recommended nutritional guidelines.

false

Sugar should be completely eliminated from a person's diet.

false

refined grains

grains that have been milled -white bread - white rice - cornbread -noodles

my plate food groups

grains, vegetables, fruits, dairy, protein

snacking can

help a person maintain a healthy weight - can become problems because they are often unhealthy like chips and candy - so instead plan ahead and pack healthy snack like fruit, yogurt and granola bars

how many fruits, vegetables, pasta, or rice

rounded handful or 1/2 cup

Amount consumed from each food group depends on the age, gender, and physical activity of a person.

true

dairy recommendation

- 3 cups/day - 1 cup equivalents- 1 cup fat-free milk, 1 cup yogurt, 1 1/2 oz. fat-free natural cheese

calculating portions and serving sizes

- USDA guidelines - Rule of thumb

dairy

- any fluid milk products and many foods made from milk are considered members of the dairy group - milk- fat free, low fat - yogurt- fat-free, low- fat - cheese- cheddar, ricotta - milk-based desserts- pudding, ice cream

proteins

- any foods made from meat, poultry, fish, dry beans, or peas, eggs, nuts, and seeds, are considered members of the proteins group - meats- pork and beef - poultry- chicken and turkey - eggs- chicken and duck - dry beans and peas- pinto beans and soy beans - nuts and seeds- almonds and peanuts - fish- shellfish and finfish

4-6 months

- can begin to comsume some soft foods- cereals, fruits, vegetables - soon after- crackers and soft meats - a healthy one- year old should triple its birth weight on this diet

whole grains

- contain the whole grain kernel - oatmeal - whole cornmeal - brown rice - whole wheat pasta

0-6 months nutrition

- diet primarily consists of milk that comes from the mother or formula - breast milk provides the best nutrition possible - fulfills all nutrients and energy requirements which are higher in fat than other diets

never exercise if you have not eaten recently

- eat a high carbohydrate snack 2 hours before engaging in an activity - eating right before an activity can cause nausea and cramping

athlete nutrition

- follow a diet based on MyPlate and drink plenty of fluids - a well balanced diet will meet the needs of an athlete - sometimes requires additional nutrients due to high activity levels

2+ years

- follow recommendation from MyPlate - amount of food depends on the child's size, growth rate, and activity level - focus on eating plenty whole grains, fruits and vegetables

junk foods

- foods high in calories and fats, sugars, salts and few nutrients - "empty" calories

Dietary Guidelines

- give advice on how good dietary habits can promote health - reduce risk of major chronic diseases - give advice based on science - eat plenty of fruits, vegetable, and whole grains - drink fat-free or low fat milk - includes lean meats, poultry, fish, beans, eggs, and nuts - diets should be low in (saturated fats, trans fats, cholesterol, salt, added sugar)

have a snack ready if an activity will last longer than 60 minutes

- help maintain blood glucose levels

adolescent nutrition

- most US teens eat more than enough to meet their energy needs - focus on nutrient dense foods - minimize high fat and high sugar foods

The body's ability to absorb some nutrients declines in older adulthood

- nutrient dense food becomes even more important

USDA provides serving sizes as part of MyPlate

- recommends how much of eat food group to eat - measured in oz for grains and meat groups - measured in cups for dairy, fruits and vegetable groups

serving size is not the same as portion size

- serving size is a measured portion of food with calculated nutritional information - portion size refers to what is actually consumed during a snack or meal

protein recommendations

-5.5 oz./day - 1 oz. equivalents= 1 egg, 1/4 cup dry beans, 1 oz. cooked meats, 1 Tbsp peanut butter

Vegetable recommendations

2.5 cups/day with 5 different varieties 1/2 cup equivalents= 1/2 cup raw or cooked vegetable, 1 cup raw leafy vegetable, 1/2 cup vegetable juice

Nutritional needs can best be described as (staying the same, increasing, decreasing, changing) through life.

changing