Nutrition

Lesson 66

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Nutrition Facts

By reading the Nutrition Facts panel, you can compare different food products, make wise choices, and get an idea of what and how much you are consuming.

Nutrition Facts panel

Provides a thumbnail

analysis of a food’s calories

and nutrient content for one

serving.

Term to Know

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Developing Healthful Eating Habits

Good nutrition comes from an eating plan that has variety, moderation, and balance.

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Developing Healthful Eating Habits

Breakfast is important for these reasons:

Breakfast replenishes your body’s energy supply. Breakfast replenishes your body’s energy supply.

Breakfast improves your physical and mental performance.Breakfast improves your physical and mental performance.

Breakfast is important for maintaining a healthy weight.Breakfast is important for maintaining a healthy weight.

Breakfast may help you avoid overeating later in the day.Breakfast may help you avoid overeating later in the day.

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Developing Healthful Eating Habits

A healthful eating plan includes nutritious snacks that provide extra energy and nutrients.

When choosing snacks, select whole-grain products, fruits, and vegetables.

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Keeping Food Safe to Eat

Handling and preparing food safely will prevent foodborne illness.

Foodborne illness

Illness that results from

consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical

contaminants.

Term to Know

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Keeping Food Safe to Eat

To prevent cross-contamination, wash your hands, cutting boards, and countertops with hot, soapy water before and after food preparation.

Cross-contamination

The spreading of bacteria or other pathogens from

one food to another.

Term to Know

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Keeping Food Safe to Eat

Follow these food safety guidelines to prevent foodborne illnesses:

CleanClean SeparateSeparate CookCook ChillChill

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Food for Performance Fitness

There are two key factors to achieving high performance fitness levels:

Appropriate physical training

Eating wisely

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Food for Performance Fitness

Proper sports nutrition begins before the competitive event with the pre-event meal.

The pre-event meal should consist primarily of foods high in complex carbohydrates.

Pre-event meal

The last full meal consumed prior

to a practice session or the

competitive event itself.

Term to Know

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Food for Performance Fitness

When participating in day-long events it is important to eat at intervals to renew energy and rehydrate throughout the day.

Choose foods that have complex carbohydrates. Drink plenty of fluids to replace those lost through perspiration.

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Food for Performance Fitness

Following a high-intensity workout or competition, you need to eat foods that will promote restoration.

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Food for Performance Fitness

There are three phases to post-event eating:

Phase 1: Drink FluidsPhase 1: Drink Fluids

Phase 2: Have a SnackPhase 2: Have a Snack

Phase 3: Eat a MealPhase 3: Eat a Meal14

Risks of Supplements

Ephedrine may lead to heat-related injury, heart problems, and even death.

Ephedrine

A compound that increases the rate at which the body converts calories

to energy.

Term to Know

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Risks of Supplements

Creatine is especially risky for teens because the long-term effects on growth and development are unknown.

Creatine

A supplement that increases muscle size

while enhancing the body’s ability to use protein.

Term to Know

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Risks of Supplements

Androstenedione has serious health risks. Its use may increase the risk of heart disease.

Androstenedione

A chemical agent that aids the body in its production of

testosterone.

Term to Know

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The Energy Equation

Calorie Intake is the total number of calories you take in from food.

Calorie Expenditure is the total number of calories you burn or expend.

By eating healthfully and maintaining an active lifestyle, you can help control your body composition now and as

you get older.

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Calorie Expenditure and Metabolism

Metabolism is the process by which the body converts calories from food to energy.

Resting Metabolic Rate (RMR) is the amount of calories you expend for body processes while at rest.

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