Developing a

Healthy Lifestyle

Following a Healthy
Diet
Chapter 8
  Nutrients-
substances that
provide the
nutrition essentials
for growth, energy,
and function. There
Nutrition? are six types of
nutrients; some
provide energy and
What is

 Nutrition- the others enable

process of critical body
choosing and functions.
consuming food Nutrients can
necessary for improve your
health and quality of life and
growth. prevent disease.
 1. Carbohydrates: the body’s
major source of energy; they can
be found in fruit, vegetables,
grains, and dairy products. There
Six are three types of carbohydrates:
Classes sugar, starch, and fiber
of
Nutrients
  Sugars are simple  Dietary fiber- is
carbohydrates: a type of
glucose, fructose, complex
galactose, maltose,
Good stuff and sucrose.
carbohydrate
inside Glucose is the body’s that the body
preferred energy can’t break
Carbohydra source of energy for down. It is found
tes the brain and central
nervous system.
in plant based
 Starches are complex
foods, including
carbohydrates, chains fruit, most
of glucose linked vegetables,
together. Starches whole grains,
come from grains, and nuts. Fiber
such as bread, cereal, does not provide
rice, and pasta; they
can also come from energy, but it
potatoes, peas, and has many health
corn. benefits.
 2. Proteins:
a nutrient the
Six body uses to build
and maintain its
Classes cells and tissues,
including  Amino acids
of muscles, bones, make up all
Nutrients skin, hair, nails,
and other organs.
types of
protein. There
are 20 amino
essential
amino acids.
  Complete proteins
contain all the
essential amino
acids: meat,
poultry, eggs, fish,
Two and dairy
products.
Types  Incomplete
of proteins lack one
or more essential
Protein amino acids:
legumes, tofu,
nuts, seeds,
grains, and some
fruits and
vegetables.
 3. Fats: nutrient, largely made up
of fatty acids, which provide a
valuable source of energy for
muscles and help in the
Six absorption and transport of
vitamins and nutrients.
Classes
of
Nutrients
 Saturated Fats Unsaturated Fats

Types
 are found in plant-
 are found primarily
based foods such as
in animal-based oils, some peanut

of
foods such as meat butter and
and dairy products; margarines, olives,
they are typically salad dressing,
Fat solid at room
temperature.
nuts, and seeds.
They are typically
liquid at room
temperature.

Trans fat is a type of fat historically

found in many processed foods; it
makes fat more saturated and solid.
 Six
Classes
of 4. Vitamins: organic nutrients
that promote growth and
Nutrients development, help regulate body
processes, maintain healthy skin,
and help the body release energy.
  Fat-soluble
vitamins
dissolve in the
body’s fats and
 Water-soluble can be stored in
vitamins the body for
Two dissolve in
water, pass
later use;
vitamin A, D, E
Types through the and K are fat-
bloodstream
of during digestion,
soluble.

Vitamins and are used

immediately by
the body or
removed by the
kidneys. All 8 B
vitamins and
vitamin C are
 5. Minerals: inorganic elements
absorbed by plants from soil and
water. Your body needs different
minerals to grow and develop
normally. Failing to take in enough
Six of a mineral can lead to negative
Classes health consequences.
of
Nutrients
 6. Water: water is necessary for most
functions in the body.
-Water maintains your body’s
temperature, cushions and lubricates
Six joints, and protects the spinal cord and other
sensitive tissues.
Classes oxygen,-It alsonutrients,
gets rid of waste and moves
waste, and other
of materials throughout the body.

Nutrientscups of fluid a day. You can also get some

-Individuals should drink 11 ½ to 15 ½

fluids through your food, such as broth

soup, celery, tomatoes, apples, oranges,
and melons.
  Dietary
Guidelines for
Americans
Guidelines provide
for recommended
dietary
Nutritionally
allowances
Balanced (RDA’s) for
Eating certain nutrients
Pattern and
recommendation
s for establishing
eating patterns
to promote
 My Plate is a food guidance
system to help individuals put the
Dietary Guidelines for Americans
into practice. The My Plate
system includes five food groups:

 Fruits
 Grains
 Vegetables
 Dairy
 Protein
1. (2 cups) Fruits: good sources of potassium, fiber, vitamin C, and
folic acid

2. (6 oz) Grains: includes foods made from wheat, rice, oats,

cornmeal, barley, or other cereal grains.
Whole grains contain the entire grain kernel- brown rice,
oatmeal, whole wheat bread and wild rice.
Refined grains have been processed to produce a finer
texture and improve shelf life- couscous, crackers, and
white bread.

3. (2.5 cups) Vegetables-naturally low in fat and calories and are

important sources of potassium, fiber, folic acid, and vitamins A and C.
4. (3 cups) Dairy: includes many foods high in
calcium-milk, cheese, and yogurt. Dairy food are
often good sources of potassium and protein and
are frequently fortified with vitamin D.

5. (5.5 oz) Protein foods: supply your body

with niacin, thiamin, riboflavin, B6, vitamin E,
iron, zinc, and magnesium- meat poultry,
seafood, beans, peas, eggs, processed soy
products, nuts, and seeds.

 Oils: oils are not considered a food group, but they

provide essential nutrients and must be included
in your eating plan. Oils are naturally present in
many plants and fish.
  Pay attention to calorie  Choose nutrient-dense
balance: calorie- the foods:
 Nutrient-dense foods-
unit of energy in food. foods that provide
The number of calories vitamins, minerals, and
Skills you need changes over other substances that
for time and is affected by either contribute to
following your biological sex, adequate nutrient intake
height, weight, and level or have positive health
a of physical activity. effects.
healthy  Added sugars- sugars
that do not occur
eating naturally in foods- soda,
pattern cakes, ice cream.
 Empty calories- units
of energy that supply
few or no nutrients to
the body- cheese pizza,
pretzels, alcohol
 Limit added sugars, saturated fats, and
sodium

 Choose reduced fat milk instead of whole

milk
 Drink water instead of sweetened drinks
 Eat fresh, frozen, or dried fruits instead of
canned in syrup
 Use fruit to sweeten your cereal or
oatmeal instead of sugar
 Choose fresh meats, seafood, and poultry
instead of hotdogs, bacon, and lunch
meat
 Limit sauces, mixes, and instant or
processed noodles, pasta, cereals, and
  Eat breakfast
everyday: people  Advocate for
need a morning healthy eating
meal to give patterns:
Skills them energy; it
for advocate for
provides healthy eating at
following nutrients the home, school,
a brains need to work, and in the
healthy learn and grow. community. Take
eating responsibility to
pattern make nutritious
food choices and
share information
with others.
Food  Food  Food allergy-
sensitivitie intolerances- occurs when the
s: conditions in body’s immune
which a person’s system reacts to a
body cannot food as if the food
properly digests is harmful.
particular types Most common food
of food; this can allergies:
develop gradually  Milk
as a person eats  Eggs
large quantities  Fish/shellfish
of a particular  Wheat
type of food or  Tree nuts/peanuts
eats the food  Soybeans
very frequently.
Food  Vegetarian and vegan eating
Sensitiviti plans: these people avoid
es eating all or most foods from
animal sources, they rely on
plant-based sources to meet
their protein needs.

 Pregnancy: during pregnancy,

women have special
nutritional needs. They
should avoid seafood because
it is high in mercury.
 people do not take in
enough nutrients for
health and growth. This
can lead to growth
issues and health
Malnutrition conditions.
- when you do 
Consequen Over nutrition- eating
not consume too many foods that
ces for the contain high amounts
Poor appropriate of added sugar,
saturated fat, sodium,
Nutrition amounts of or refined grains, or
nutrients. simply eating too many
calories. This can lead
to abnormal blood
pressure which can
contribute to heart
disease and kidney
 Food preferences- opinions about
different types of food. The following
Analyzing factors influence food preferences:
Influences Genetics
on Age- food preferences change as
people get older
Food Choices Feelings and thoughts-
uncomfortable emotions tend to
consume more comfort foods.
Cultural background-different
cultures prefer different foods and
tastes.
Social environment- advertisements
and peer impact can make you
desire certain foods over others.
Understandin Nutrition Facts label- FDA required label
g Nutritional on al packaged food; contains information
Facts about serving size, number of servings,
and number of calories, amounts of different
nutrients, and daily values for nutrients.
Food Labels
 Servings and calories
 Daily values- recommended daily intake
amounts for specific nutrients based on a
2,000 calorie eating plan
 Ingredients in food-
Food additives- substances added to food
products to cause desired changes to flavor, shelf
life, or other reasons.
Generally recognized as safe (GRAS)- proven
by the FDA to be safe for consumption.
 “low-fat” food must not contain more
than 3 grams of fat in a single serving.
 Organic foods- a food described
Assessing as organic must consists of at least
95 percent organically produced
Claims on ingredients. Organic foods must be
Food Labels grown without the use of any
fertilizers or pesticides made from
manufactured chemicals,
bioengineering, or high-energy
radiation.
 GMO and non-GMO Foods-
some foods come from
genetically modified
organisms (GMOs), or living
things that have undergone
changes to genetic material.
The goal is to create plants and
crops with more resistance to
disease, more nutritional
benefits, and better taste.
“Non-GMO” foods are those
without genetically modified
ingredients.
 Practicing Food
Safety
 Food-borne illness- or food
poisoning, refers to illnesses
transmitted by foods. Food-borne
illnesses are common, yet
preventable, public health issues.
People who already have health
conditions can become extremely
sick and even die.
  Some food-borne illnesses are
caused by disease-causing
Food Safety microorganisms, called pathogens.
This type of illness is a foodborne
infection. This occurs when foods
are handled or prepared improperly.
 Foodborne intoxication are
foodborne illnesses caused by toxins,
which are produced by organisms
present in a food; example is Ecoli
 Managing your Weight; Factors
Influencing Weight
 Genetics: researchers have found 32
different genes that may influence
weight. Genes may also influence your
metabolism, or the rate at which your
body uses energy to carry out basic
physiological processes such as
breathing, digestion, and growing.
 Eating Patterns and Physical Activity: the
foods you eat affect your weight;
specifically, your calorie balance, or the
calories you consume compared to the
calories you burn, impacts whether you
  Body Mass Index
(BMI)- a tool for
assessing an
individual’s weight
What is status.
a The index is
healthy calculated by
dividing a person’s
weight?weight in pounds by
height in inches
squared; this number
is then multiplied by
a factor of 703.
 having excess body
weight from fat,
bone, muscle,
water, or a
combination of
these factors for a
What particular height.
Is  Obesity is having
A excess body fat or
excessive
Healthy overweight
Weight  Underweight is
having a body
weight that is too
low compared with
others of the same
sex and age.
Composition-  Body-fat
the ratio of fat, distribution- the
bone, and location of fat
muscle that deposits on your
make up your body. Some
body. The size people tend to
and shape of two store extra fat
people who around their
weigh the same, abdomen and
but differ in body chest, some in
composition, can their hips,
be very buttocks, and
different. waist.
  Set and reward realistic goals
Healthy – this approach helps you
Weight- experience success and inspires
Manageme confidence. Effective weight loss
nt techniques focus on gradual
weight loss of 1-2 pounds per
Strategies week. Effective weight gain
techniques focus on gradual
weight gain of 0.5-1 pounds per
week.
  Fad diets often
restrict certain
 Diuretics, or water
types of food
pills, help the body
groups and may eliminate salt and
require purchase water, mostly
of special, and through increased
often expensive, urination. Side-
premade meals. effects of these drugs
Avoid The goal of can be blurred vision,
Unhealthy these diets is to dizziness, and even
Strategies lose a significant serious enough
amount of where people need
weight in a short medical treatment or
hospitalization.
amount of time.
  Appreciate your food
Eat  Portion out snacks instead of eating
Mindfully straight from the bag
 Take small bites and chew each
mouthful thoroughly.
 Don’t skip meals
 Monitor Eating:
monitoring when and what
you eat is another
effective strategy for
managing your weight.
 Individuals who keep a food
diary, or a daily record of
what they eat, have more
success managing their
weight.
 Limit Screen Time:
people who spend many
hours watching shows,
playing video games, or
scrolling through social
media are more likely to
be affected by overweight
or obesity.
 Change Your
Thoughts: another way
to reach your weight
goals is to change
negative thoughts about
eating and weight. An
“all-or-nothing”
mindset, way of
thinking that classifies
behaviors as either total
success or total failure,
about eating can
undermine weight
management efforts.
 Enlist Support:
changing eating and
physical activity
behavior is difficult,
so it helps to have
support from those
around you. Simply
having a friend who
will go to the gym or
go for walks can
help.