AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

CH03_LE1 6/28/05 4:19 PM Page 155 

Nutrition 

Lesson 

2 

Why You Need Nutritious Food 

When you drink a cool glass of milk or bite into a crisp apple, 

you probably are thinking about the taste and texture of the foods. 

Yet while you’re enjoying the pleasures of eating, the foods you 

eat are influencing your overall health and wellness. When you 

make healthy choices about foods, you’re more likely to look your 

best and perform at your peak. 

One important reason you eat is to take in calories. Calories 

are units of heat that measure the energy used by the body and the 

energy that foods supply to the body. You need this energy for 

everything you do—from running laps to doing your homework. 

Food also provides nutrients, substances in food that your body 

needs. Nutrients have many important roles, including 

giving you energy. 

building new tissues and repairing cells. 

• helping your body’s processes and systems run smoothly. 

Different foods contain different types and amounts of 

nutrients. You need a wide variety of healthful foods to get all the 

nutrients your body needs. 

Nutrition is the process of using food and its substances to 

help your body have energy, grow, develop, and work properly. 

Good nutrition is one of the main factors in building and 

maintaining good health. 

What Influences Your Food Choices 

What are your favorite foods Do you know why you make 

these food choices Chances are that you eat a variety of foods 

and that your food choices are influenced by many different 

factors. Figure 3–3 describes some of these factors. 

Appetite and Hunger 

When you smell popcorn, do you want to try some Does the 

sight of fresh strawberries make your mouth water Do you love 

Quick Write 

What’s your idea of a 

healthful meal or 

snack Create a menu 

for what you consider a 

day of healthful foods 

you would enjoy. 

LEARN ABOUT... 

• why your body needs 

nutritious food. 

• what influences your 

food choices. 

• the difference 

between appetite and 

hunger. 

• getting the nutrients 

you need. 

• how your body uses 

different nutrients. 

• the sources of 

different nutrients. 

• the need for water 

and fiber in your 

meals and snacks. 

• substances in food 

that should be 

limited. 

• resources that can 

help you make wise 

food choices. 

LESSON 2 NUTRITION 155


LEARN ABOUT... 

• balancing the 

different foods you 

eat. 

• using the nutrition 

information on food 

labels. 

VOCABULARY 

• calories 

• nutrients 

• nutrition 

• appetite 

• hunger 

• nutrient deficiency 

• carbohydrates 

• proteins 

• amino acids 

• saturated fats 

• unsaturated fats 

• triglycerides 

• vitamins 

• minerals 

• fiber 

• trans fatty acids 

• cholesterol 

• Dietary Guidelines for 

Americans 

• foodborne illness 

• Percent Daily Value 

to crunch on fresh carrots These are signs of your appetite at 

work. Your appetite is the psychological desire for food. It may be 

stimulated by the smell, sight, or texture of food. 

Appetite is different from hunger. Hunger is the physical need 

for food. When you are hungry, your brain sends a signal to find 

food. You may hear your stomach growl or feel it contract. You 

may also feel tired or light-headed. These signs indicate that your 

body’s supply of food energy and nutrients is running low. 

When you eat, the hunger gradually goes away. Your stomach 

needs about 20 minutes to send a message back to the brain to turn 

off the hunger switch. Eating slowly allows time for your brain to 

receive the message. Many people overeat when they eat too fast. 

Food and Emotions 

Food can meet emotional needs too. Do certain foods that you 

associate with special events bring you happy memories Perhaps 

you have favorite foods that comfort you when you are feeling ill 

or sad. Using food as a way of dealing with negative emotions is 

not a healthy way to respond to these feelings. People who eat to 

relieve stress or boredom need to develop more appropriate coping 

skills. 

Getting the Nutrients You Need 

Everyone needs the same nutrients to maintain good health, but 

the amount of nutrients needed depends on a person’s age, gender, 

state of health, and level of activity. When you do not get enough 

of a particular nutrient, you could have a nutrient deficiency, a 

shortage of a nutrient. 

As a teen, you need more calcium than you did before for 

building strong and growing bones. However, suppose you don’t 

eat enough foods that supply calcium. Over time, the calcium deficiency could affect 

the strength of your teeth and bones. A food plan that includes calcium-rich foods 

helps prevent osteoporosis, a disease in which bones become brittle and more liable to 

break. You also need more iron because your body makes more red blood cells as you 

grow. A shortage of iron can lead to a blood disease called anemia. In general, teens 

need more of most nutrients to support growth and satisfy energy needs. 

Most people in the United States get plenty of food, yet many still do not get the 

nutrients they need. This is partly the result of lifestyles that tend to encourage fast 

foods and promote foods that are high in fat and sugar. Eating low-nutrient, high-fat 

foods, along with overeating, can lead to long-term health problems such as heart 

disease, cancer, and diabetes. Your nutritional knowledge and healthy eating habits are 

your best defense against poor nutrition. 

156 CHAPTER 3 BE HEALTH SMART


FIGURE 3–3. 

FACTORS THAT INFLUENCE FOOD CHOICES 

Factors 

Family and friends 

Cultural background 

Food availability 

Time and money 

resources 

Advertising 

Knowledge of 

nutrition 

Personal preferences 

Description 

You may prefer certain foods, like burritos or vegetable stir-fry, because you 

have grown up eating them at home. At the same time, your friends may 

persuade you to try new and different foods. 

Different cultures have different traditions about what they eat, and perhaps 

where, how, and with whom they eat. For example, Mexican American 

families may eat beans, corn, and tortillas, while Italian American families 

may favor pasta dishes. Many Americans enjoy trying a variety of ethnic 

foods. What cultural foods are part of your eating pattern 

Some foods are regional, growing only in certain areas. Some are seasonal 

and available only in certain months. Fresh blueberries, for example, are 

plentiful in summer but hard to find in the winter months. Still, modern 

transportation and growing methods have expanded the food supply. Many 

foods that were once regional or seasonal are now available in many areas 

year-round. 

Schedules and budgets affect a family’s food choices. Eating fast foods or 

convenience foods often takes less time. Some families may look for bulk 

foods that provide more for the dollar. 

Have you ever tried a food because you heard about it from a television or 

magazine ad Ads can influence our choices of certain brands and products 

and may persuade us to try new foods. 

The more you know about the nutrients in different foods, the better able 

you are to choose foods that supply the health benefits that you need. 

Your personal likes and dislikes and overall health goals contribute to your 

food choices. Some people have allergies or medical conditions that affect 

their food choices. Among the foods that most often cause allergic reactions 

are milk, peanuts, wheat, and shellfish. 

The Six Types of Nutrients 

Food nourishes you with more than 40 different nutrients. These nutrients are 

grouped into six categories: carbohydrates, proteins, fats, vitamins, minerals, and 

water. Eating a variety of foods to provide these nutrients is essential to good health. 

Carbohydrates 

Carbohydrates are the sugars and starches that provide your body with most of its 

energy. Carbohydrates can be either simple or complex. Simple carbohydrates, or 

sugars, are found in fruit, milk, and honey. Sugar is also added to candy, cookies, and 

other foods. Complex carbohydrates, or starches, are found in breads, cereals, pasta, 

rice, potatoes, dry beans, corn, and other starchy vegetables. As your body digests 



complex carbohydrates, it breaks them down into simple sugars, which are absorbed 

into the bloodstream to provide energy. Nutritionists recommend that 45 to 65 percent 

of your daily calories come from carbohydrates derived from fiber-rich fruits, 

vegetables, and whole grains. 

Proteins 

Proteins are nutrients your body uses to build, repair, and maintain cells and 

tissues. They also help your body fight disease, and they provide energy when your 

body doesn’t get enough from other sources. 

Amino acids are small units that make up protein. Your body can produce most 

amino acids on its own. The remaining ones, called essential amino acids, must come 

from food you eat. 

Foods from animal sources, such as meat, fish, poultry, eggs, milk, and yogurt, 

contain complete proteins. They provide all the essential amino acids. Foods from 

plant sources, such as soybeans, nuts, peas, and dry beans, contain incomplete 

proteins. They lack one or more of the essential amino acids. Vegetarians can combine 

foods from plant sources to make complete proteins. Consuming a variety of plant 

foods, such as beans, rice, nuts, and peas, gives you complete proteins and provides 

the essential amino acids. You don’t need to eat these foods at the same meal to get the 

benefit. Just have a good variety throughout the whole day. 

Fats 

Fats are nutrients that provide energy and 

perform many functions for 

your body. They carry fatsoluble 

vitamins and 

promote healthy skin and 

normal growth. Foods that 

are high in fats tend to be 

high in calories. For this 

reason, health experts 

generally recommend that 

your eating plan include only 

moderate amounts of fat. 

Saturated fats are fats that 

are solid at room temperature. 

They are found mostly in animal 

and dairy products such as butter, 

red meat, cheese, and whole milk. 

An eating pattern that includes too 

many saturated fats can increase a 

person’s risk of heart disease. 

FIGURE 3-4. 

Combining beans, rice, and a green leafy 

vegetable can provide complete protein and 

essential vitamins and minerals. 



Unsaturated fats are fats that remain liquid at room temperature. They come 

mainly from plant sources. Foods containing mostly unsaturated fats include vegetable 

oils, nuts, avocados, and olives. Unsaturated fats lower cholesterol levels and are 

considered healthier than saturated fats. 

Triglycerides are the chemical form in which most fat exists in food and the chief 

form of fat storage in the body. Triglycerides are derived from fats eaten in foods or 

made in the body from other energy sources such as carbohydrates. Triglycerides are 

long chains of fatty acids that provide much of the energy your body’s cells need to 

function. Too high levels of triglycerides circulating in the bloodstream have been 

linked to heart disease in some people. 

Vitamins 

Vitamins are substances needed in small quantities to help regulate body functions. 

Vitamins help your body fight infections, use other nutrients, and perform other tasks. 

Water-soluble vitamins, such as vitamin C and B vitamins, dissolve in water, cannot 

be stored in your body, and should be part of your daily eating pattern. Fat-soluble 

vitamins, including vitamins A, D, E, and K, dissolve in fat and can be stored in body 

fat until needed. See Figure 3–5 for more information about functions and sources of 

selected vitamins. 

Minerals 

Minerals are elements needed in small quantities for forming healthy bones and 

teeth, and for regulating certain body processes. Calcium, phosphorus, and 

magnesium help build strong bones and teeth. Iron plays a vital role in making red 

blood cells. Potassium is involved in both chemical and cellular functions in the body. 

For example, it is necessary for building muscles, normal body growth, and proper 

functioning of nerve cells in the brain and throughout the body. See Figure 3–5 for 

more information about functions and sources of selected minerals. 

Water 

Water is a nutrient that is vital to your life and health. It makes up over half of 

your body and serves many important functions. Water transports nutrients through 

your body, helps you digest food, lubricates your joints, removes wastes, and helps 

regulate body temperature. 

You lose water every day in urine and sweat, and you need to replace it continually. 

A combination of thirst and normal drinking behavior—especially consuming fluids 

with meals—usually is enough to maintain normal hydration. However, if it’s 

particularly hot or you’re involved in prolonged physical activity, it’s important to 

consume fluid regularly during the activity and to drink several glasses of water or 

other fluid after the physical activity is completed. Choose liquids such as plain 

drinking water, fruit juices, milk, and soup. Beverages with caffeine or added sugar 

are not the best choices. 



FIGURE 3–5. 

VITAMINS AND MINERALS: FUNCTIONS AND SOURCES 

Functions 

Vitamin A 

Promotes healthy skin and normal 

vision 

B Vitamins 

Needed for a healthy nervous system; 

help in energy production 

Vitamin C 

Needed for healthy teeth, gums, and 

bones; helps heal wounds and fight 

infection 

Vitamin D 

Promotes strong bones and teeth and 

the absorption of calcium 

Vitamin K 

Helps blood clot 

Calcium 

Needed to build and maintain strong 

bones and teeth 

Fluoride 

Promotes strong bones and teeth; 

prevents tooth decay 

Iron 

Needed for hemoglobin in red 

blood cells 

Potassium 

Helps regulate fluid balance in tissues; 

promotes proper nerve function 

Zinc 

Helps heal wounds; needed for cell 

reproduction 

Sources 

Dark green leafy vegetables (such as spinach); dairy products 

(such as milk); deep yellow-orange fruits and vegetables (such 

as carrots, winter squash, apricots); eggs; liver 

Poultry; eggs; meat; fish; whole grain breads and cereals 

Citrus fruits (such as oranges and grapefruit); cantaloupe, 

strawberries, mangoes; tomatoes; cabbage and broccoli; 

potatoes 

Fortified milk; fatty fish (such as salmon and mackerel); egg 

yolks; liver 

Dark green leafy vegetables (such as spinach); egg yolks; 

liver; some cereals 

Dairy products (such as milk, yogurt, cheese); dark green 

leafy vegetables (such as spinach); canned fish with edible 

bones (such as sardines) 

Fluoridated water; fish with edible bones 

Red meat; poultry; dry beans (legumes); fortified breakfast 

cereal; nuts; eggs; dried fruits; dark green leafy vegetables 

Fruits (such as bananas and oranges); dry beans and peas; 

dried fruits 

Meat; poultry; eggs; dry beans and peas; whole-grain breads 

and cereals 



Other Substances in Food 

Food contains many substances in addition to the major nutrients. Some of these 

substances, such as fiber, are important to your health and should be part of your 

everyday food choices. For good health, try to limit fats, cholesterol, added sugars, 

and salt. Go easy on drinks with caffeine, too. 

Fiber 

Fiber is the part of fruits, vegetables, grains, and beans that your body cannot 

digest. It helps move food particles through your digestive system. Including highfiber 

foods in your eating plan may help lower your risk of certain types of cancer and 

reduce your risk of heart disease. Foods high in fiber include whole-grain breads and 

cereals, fruits and vegetables, and dry beans and peas. 

Hidden Fats 

Health experts recommend that no more than 25 to 35 percent of teens’ daily 

calories come from fat. It’s easy to cut down on the fats you can see. For example, put 

a smaller amount of butter on your baked potato, or trim fat from meat. Fats are often 

hidden in processed and prepared foods. It’s harder to cut down on hidden fats, but it 

can be done. Go easy on fried foods and switch from whole to low-fat milk. Read the 

labels on packaged foods to check for fats and oils. 

Trans fatty acids, or trans fats, are artificial fats made when hydrogen gas reacts 

with oil. They can be found in cookies, crackers, icing, potato chips, margarine, and 

microwave popcorn. Trans fats pose a higher risk of heart disease than saturated fats, 

which were once believed to be the worst kind of fats. Trans fats not only raise total 

cholesterol levels, they also deplete good cholesterol (HDL), which helps protect 

against heart disease. Trans fats are also called hydrogenated fats. 

Cholesterol 

Cholesterol is a waxy substance used by the body to build cells and hormones and 

to protect nerve fibers. Most cholesterol is produced in your liver and circulates in the 

blood. Cholesterol is also found in foods of animal origin, including meats, chicken, 

egg yolks, and dairy products. Eating high-cholesterol foods can affect the levels of 

cholesterol in your blood. There are two types of cholesterol in your blood. Lowdensity 

cholesterol, or LDL, is a “bad” form that can leave deposits on the walls of 

your blood vessels. This buildup raises the risk of heart attack or stroke. High-density 

cholesterol, or HDL, is a “good” form that can help lower LDL levels. To help reduce 

LDL levels in your blood, limit your intake of foods that are high in fat and 

cholesterol. Regular physical activity also helps prevent LDL buildup. 

Added Sugar 

You may be surprised to learn that the average American eats about 100 pounds of 

sugar a year! Sugar occurs naturally in fruit and milk, and it provides food energy. It is 

also added to many prepared foods such as soft drinks, cookies, candy, breakfast 

cereal, and even spaghetti sauce. Sugar is not harmful in moderate amounts. However, 

you might develop health problems if you eat too many foods high in added sugar. 



Sodium 

Sodium is a necessary nutrient that helps control the balance of fluids in the body. 

It occurs naturally in salt, in various foods, and in many prepared sauces. It is also 

used extensively in processed foods to flavor or preserve the food. 

Most Americans eat much more sodium than they need. For some people, too much 

sodium may contribute to high blood pressure and fluid retention. You can lower your 

sodium intake by using spices instead of salt and by using food labels as a guide. 

Caffeine 

Caffeine is a substance that stimulates the nervous system and can become habitforming. 

It is an ingredient in “power drinks,” cola, some other soft drinks, coffee, tea, 

and chocolate. Caffeine stimulates the heart rate and the appetite. It can perk you up, 

but then it makes you feel drowsy so that you want more. For this reason, it’s best to 

limit your intake of products containing caffeine. 

HANDS-ON HEALTH 

JARS OF 

JARS OF 

SUG AR 

SUG AR 

Do you know how much sugar you 

consume when you grab a quick drink or 

snack The following table lists the amount 

of sugar, in grams, that you might find in 

several popular foods. 

FOOD 

GRAMS 

OF SUGAR 

Cola (12 oz.) 42 

Fat-free, fruit yogurt (8 oz.) 35 

Light popcorn (1 c.) 0 

Fruit punch drink (8 oz.) 27 

Sweetened breakfast 

cereal ( 3 / 4 c.) 15 

Three reduced-fat chocolate 

sandwich cookies 14 

Chocolate candy bar (1.55 oz.) 40 

WHAT YOU WILL NEED 

• seven empty baby food jars 

• container of sugar 

• set of measuring spoons 

WHAT YOU WILL DO 

1. Note that 5 grams of sugar is equivalent 

to 1 level teaspoon of sugar; 1 gram is 

just under 1 / 4 teaspoon; 2 grams is a 

little under 1 / 2 teaspoon. 

2. Calculate how many teaspoons of sugar 

each listed product contains. 

3. Using the spoons, measure the amount 

of sugar in each product. Place that 

amount in a jar and label the jar. 

IN CONCLUSION 

1. Evaluate your findings. 

2. Take time out to determine the nutrient 

content of the foods in each list. Which 

foods offer the best nutritional value 



Nutrition Guidelines 

How do you know you’re getting the nutrients you need The U.S. government has 

developed nutrition tools to help Americans make wise food choices. Two such tools 

are the Dietary Guidelines for Americans and the Nutrition Facts panel. 

Dietary Guidelines for Americans 

The Dietary Guidelines for Americans are recommendations about food choices 

for all healthy Americans age 2 and over. The guidelines were revised in 2005. The 

guidelines highlight three keys to a healthy lifestyle: 

Make smart choices from every food group. 

Find your balance between food and physical activity. 

• Get the most nutrition out of your calories. 

Make Smart Choices from Every Food Group 

The best way to give your body the balanced nutrition it needs is by eating a 

variety of nutrient-packed foods every day. Just be sure to stay within your daily 

calorie needs. A healthy eating plan is one that 

• emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk 

products. 

includes lean meat, poultry, fish, beans, eggs, and nuts. 

• is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. 

Don’t Give in When You Go Out 

It’s important to make smart food choices and 

watch portion sizes wherever 

you are—at the grocery store, 

in your favorite restaurant, or 

running errands. Try these tips: 

• At the store, plan ahead by 

buying a variety of nutrientrich 

foods for meals and 

snacks throughout the week. 

• 

When grabbing lunch, have a 

sandwich on whole-grain bread 

and choose low-fat or fat-free 

milk, water, or other drinks 

without added sugars. 

• 

In a restaurant, choose grilled, 

steamed, or broiled dishes instead 

of those that are fried or sautéed. 

• 

On a long trip, pack some fresh fruit, cut-up 

vegetables, string cheese strips, or a handful of 

unsalted nuts—to help you avoid impulsive, 

less healthful snacks. 

FIGURE 3–6. 

It is important to make smart food choices 

wherever you are. 



Mix Up Your Food Choices within Each Food Group 

• Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried— 

rather than a fruit juice for most of your fruit choices. For a 2,000 calorie diet, you 

will need two cups of fruit each day (for example, one small banana, one large 

orange, and one-quarter cup of dried apricots or peaches). 

• Vary your veggies. Eat more dark green vegetables such as broccoli, kale, and other 

dark leafy greens; orange vegetables such as carrots, sweet potatoes, pumpkins, and 

winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, 

garbanzo beans, split peas, and lentils. 

• Get your calcium-rich foods. Get three cups of low-fat or fat-free milk—or an 

equivalent amount of low-fat yogurt and/or low-fat cheese (one-and-a-half ounces of 

cheese equals one cup of milk)—every day. If you don’t or can’t consume milk, 

choose lactose-free milk products and/or calcium fortified foods and beverages. 

• Make half your grains whole. Eat at least three ounces of whole-grain cereals, 

breads, crackers, rice, or pasta every day. One ounce is about one slice of bread, one 

cup of breakfast cereal, or one-half cup of cooked rice or pasta. Look to see that 

grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of 

ingredients. 

• Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. 

And vary your protein choices—with more fish, beans, peas, nuts, and seeds. 

Find Your Balance between Food and Physical Activity 

Becoming a healthier you isn’t just about eating healthy—it’s also about physical 

activity. Regular physical activity is important for your overall health and fitness. It 

also helps you control body weight by balancing calories you take in as food with the 

calories you expend every day. 

• Aim for a healthy weight. Maintaining your weight helps you look and feel good. It 

also lowers your risk for heart disease, some cancers, and diabetes. Check with your 

health care provider to determine if you are at a healthy weight for your height and 

age. 

Be physically active for 60 minutes every day, or almost every day. 

• 

For even greater health benefits and to help control body weight, increase the 

intensity or the amount of time that you are physically active. About 60 minutes a 

day may be needed to prevent weight gain. 

Get the Most Nutrition out of Your Calories 

Active female teens should consume 2,400 calories a day. Active male teens should 

consume 2,800 to 3,200 calories a day. The Dietary Guidelines define active as a 

lifestyle that includes physical activity equivalent to walking more than three miles per 

day at a pace of three to four miles per hour, in addition to the light physical activity 

associated with typical day-to-day life. You could use up your entire calorie 

requirements on a few high-calorie items, but chances are you won’t get the full range 

of vitamins and nutrients your body needs to be healthy. 

Go easy on foods that are high in fats, sugars, and salt. Follow these guidelines to 

get the most nutrition out of your calories. 



• Choose the most nutritionally rich foods you can from each food group each day— 

those packed with vitamins, minerals, fiber, and other nutrients, but lower in 

calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk 

and milk products more often. 

• 

Choose foods that are low in saturated fat, trans fat, and cholesterol, and moderate 

in total fat. Foods high in saturated fat (such as butter and whole milk) and trans fat 

(such as cookies, chips, and margarine) raise blood cholesterol levels. 

• 

Choose beverages and foods to moderate your intake of sugars. Soft drinks provide 

many calories but few nutrients. They can also contribute to tooth decay. Try to limit 

your intake of drinks and foods containing added sugar. Check the ingredient list on 

packaged foods. If sucrose, corn syrup, honey, fructose, or other sweeteners are 

listed first or second, these foods are high in sugars. 

• 

Choose and prepare foods with less salt. High salt or sodium intake can contribute 

to high blood pressure and cause calcium loss. If you normally add salt to food, try 

using herbs such as basil or oregano, or spices such as paprika instead. 

HEALTH SKILLS ACTIVITY 

HEALTH SKILLS ACTIVITY 

ACCESSING INFORMATION 

Reading a Food Label 

The following information is provided 

on all Nutrition Facts panels. Use this information 

to compare foods and choose wisely. 

SERVING 

• 

SIZE. The serving size is the 

portion that most people eat. Portion 

sizes allow for easy comparison of 

similar foods. 

• 

CALORIES. Active female teens should 

consume 2,400 calories per day, and 

active male teens should consume 

between 2,800 and 3,200 calories per day. 

Consider what percentage of this amount 

one serving of the food provides for you. 

Also consider how many of the calories 

in a serving come from fat. 

• 

NUTRIENTS. Use the nutrient information 

to limit your intake of total fat, saturated 

fat, cholesterol, and sodium. Get enough 

dietary fiber, vitamins A and C, calcium, 

and iron. 

PERCENT DAILY 

• 

VALUE. Determine how 

much the nutrients in a serving contribute 

to your total daily eating plan. Use the 

“5–20 rule.” Look for foods that provide 

5 percent Daily Value or less of fat, cholesterol, 

and sodium. Choose foods that 

provide 20 percent Daily Value or more 

of dietary fiber, vitamins, and minerals. 

1. How many grams of fat does one 

serving of the product contain How 

much saturated fat does it have 

2. What percentage of your total daily 

sodium allowance does one serving 

contain 

3. What Percent Daily 

Value of vitamin A 

does one serving 

provide Vitamin 

C Is the product 

a good 

source of these 

vitamins 

ON YOUR OWN 

Use the sample label 

in Figure 3–7 to help 

answer these questions. 

Assume that you take 

in about 2,500 

calories a day. 



Play it Safe with Food 

Know how to prepare, handle, and store food safely. Part of wise nutrition involves 

making sure that foods are safe from harmful bacteria and other contaminants. Doing 

so reduces the risk of foodborne illness, which is a sickness that results from eating 

food that is not safe to eat. 

• Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading 

bacteria to other foods, meat and poultry should not be washed or rinsed. 

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. 

Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. 

• Chill perishable foods promptly and thaw foods properly. 

Nutrition Labeling 

Perhaps you have noticed that all packaged foods carry a label titled “Nutrition 

Facts.” These labels provide valuable information for making healthful food choices. 

Food labels compare products to the Percent Daily Value. This figure is the percent of 

the recommended daily amount of a nutrient provided in a serving of food. The 

Percent Daily Value is based on an intake of 2,000 calories per day. Understanding 

how to read a food label, like the one shown in Figure 3–7, can help you select 

nutritious foods and balance your eating pattern. 

FIGURE 3–7. 

WHAT THE FOOD 

LABEL TELLS YOU 

Food labels provide important 

nutritional information that 

can help you make sensible 

food choices. 

A 

B 

C 

The nutrient content of the 

food is calculated according 

to its serving size. The serving 

size on the food label may 

differ from sizes shown on 

the Food Guide Pyramid. 

The amount of total fat in one 

serving is listed, followed by 

the amount of saturated fat. 

The calories from fat are shown 

to the right of the total calories 

per serving. 

Major vitamins and minerals 

are shown, along with their 

Percent Daily Value. 

Nutrition Facts 

Serving Size 1 /2 cup (114g) 

Servings Per Container 4 

Amount Per Serving 

Calories 90 Calories from Fat 30 

% Daily Value* 

Total Fat 3g 5% 

Saturated Fat 0g 0% 

Cholesterol 0mg 0% 

Sodium 300mg 13% 

Total Carbohydrate 13g 4% 

Dietary Fiber 3g 12% 

Sugars 3g 

Protein 3g 

Vitamin A 80% • Vitamin C 60% 

Calcium 4% • Iron 4% 

* Percent Daily Values are based on a 2,000 

calorie diet. Your daily values may be higher 

or lower depending on your calorie needs: 

Calories 2,000 2,500 

Total Fat Less Than 65g 80g 

Sat Fat Less Than 20g 25g 

Cholesterol Less Than 300mg 300mg 

Sodium Less Than 2,400mg 2,400mg 

Total Carbohydrate 300g 375g 

Dietary Fiber 25g 30g 

Calories per gram: 

Fat 9 • Carbohydrate 4 • Protein 4 

D 

E 

A 

Major nutrients are 

listed in milligrams 

(mg) or grams (g) 

and as a percentage 

of the recommended 

amount for a person 

consuming 2,000 

calories per day. 

Dietary fiber and 

sugar are given 

under Total 

Carbohydrate. 

Information provided 

on the lower part of 

the Nutrition Facts 

panel is the same 

from product to 

product. It contains 

advice about the 

amounts of certain 

nutrients that should 

be eaten each day. 

Amounts are given 

for both a 2,000- 

calorie and a 2,500- 

calorie diet. 



Vegetarianism 

A vegetarian is a person who 

eats mostly or only plant foods. 

Some people are vegetarians for 

religious or cultural reasons. Others 

make this choice because of their 

concern for the environment or for 

how food animals are raised or 

slaughtered. Many people become 

vegetarians for health reasons. By 

cutting out the saturated fats and 

cholesterol found in many or all animal 

products, vegetarians may reduce their 

risk of cardiovascular disease and some 

cancers. Also, vegetarians may consume 

more fruits, vegetables, and whole grains— 

foods that are linked to a reduced risk of 

many health problems. Figure 3–9 describes 

four vegetarian eating styles. 

FIGURE 3–8. 

Many people become vegetarians for 

health reasons. 

FIGURE 3–9. 

VEGETARIAN EATING PLANS 

No matter which plan a person follows, a vegetarian eating style still involves choosing 

nutritious foods. 

Plan Name 

Lacto-ovo 

vegetarianism 

Lacto 

vegetarianism 

Foods Included 

• Dairy (lacto) foods and eggs 

(ovo) in addition to foods from 

plant sources. 

• Dairy foods in addition to foods 

from plant sources. 

Ovo 

vegetarianism 

Vegan 

• Eggs and foods from plant sources. 

Fortified soy milk and soy cheese are 

often substituted for dairy products. 

• Foods from plant sources only. 

Fortified soy milk and soy cheese are 

often substituted for dairy products. 



CHECKPOINTS 

Lesson 2 Review 

Using complete sentences, answer the following questions on a sheet of paper. 

1. What are calories What do they measure 

2. What is nutrition What is the relationship between nutrition and health 

3. What is the difference between appetite and hunger 

4. Why is calcium important in a teen’s food choices 

5. How is it possible to have plenty of food and yet be poorly nourished 

6. Define carbohydrates. Give two examples of foods that contain simple 

carbohydrates and two examples of foods that contain complex 

carbohydrates. 

7. Explain why your body needs protein. 

8. What is the difference between saturated fats and unsaturated fats 

9. What kinds of foods contain added sugars 

10. What are two tools developed by the government to help Americans make 

wise food choices 

11. What are the three keys to a healthy lifestyle outlined in the Dietary 

Guidelines for Americans 

12. Define foodborne illnesses. How can foodborne illness be prevented 

13. Name two foods in each of the five food groups identified in the Dietary 

Guidelines for Americans. 

14. Why do you think people tend to eat too much fat and too much sugar 

What might be done to change this situation 

15. Select two of these four food substances: fiber, sodium, caffeine, and sugar. 

Explain whether or not they are components of your daily food and drink 

choices. 

16. Think about your own food choices. What food groups do you need to eat 

more from in your eating plan What food groups do you need to cut 

down on 

Applying Health Skills 

17. By now you are probably aware that you could make changes in your eating 

patterns to improve your health. Perhaps you could include more fiber or cut 

back on fatty foods. Write a nutritional goal and list the steps needed to 

attain it. 

18. If available, read the Nutrition Facts panel on the label of the foods you eat 

during a typical day. Compare the nutritional content with that recommended 

in the Dietary Guidelines for Americans. How does your daily intake 

compare Write a short report summarizing your findings.

AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

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