AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

More documents

Recommendations

Info

CH03_LE1 6/28/05 4:19 PM Page 164 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. 164 CHAPTER 3 BE HEALTH SMART
CH03_LE1 6/28/05 4:19 PM Page 165 • 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. LESSON 2 NUTRITION 165
Page 1 and 2: CH03_LE1 6/28/05 4:19 PM Page 155 N
Page 3 and 4: CH03_LE1 6/28/05 4:19 PM Page 157 F
Page 5 and 6: CH03_LE1 6/28/05 4:19 PM Page 159 U
Page 7 and 8: CH03_LE1 6/28/05 4:19 PM Page 161 O
Page 9: CH03_LE1 6/28/05 4:19 PM Page 163 N
Page 13 and 14: CH03_LE1 6/28/05 4:19 PM Page 167 V

AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?