Pathfinder

Nutrition

By : Arus 8B Submit to : Mr. Jade

Nutrition Category: Household Arts Level 2 Requirements: 1. Draw and explain the food pyramid guide in its various forms. List the number of servings required from each group each day. Why is it important to eat a balanced diet?

2. Explain the difference between the following:

Lacto-ovo vegetarian - a person who eats no animal products (such as meat) except for milk (and milk products such as cheese, ice cream, and yogurt), and eggs. Ovo vegetarian - a person who eats no animal products (not meat and not milk) except for eggs. Vegan vegetarian - a vegetarian who eats no animal products at all.

3. Plan a two-day menu, containing a balanced lacto-ovo vegetarian diet utilizing the food guide pyramid.

USDA Food Pyramid Food Group 10 year-old Male 10 year-old Female 11 year-old Male 11 year-old Female 12 year-old Male 12 year-old Female 13 year-old Male 13 year-old Female 14 year-old Male 14 year-old Female 15 year-old Male 15 year-old Female Grains 7 oz 6 oz 7 oz 6 oz 8 oz 7 oz 9 oz 7 oz 10 oz 8 oz 10 oz 8 oz Vegetables 3 cups 2.5 cups 3 cups 2.5 cups 3 cups 3 cups 3.5 cups 3 cups 3.5 cups 3 cups 5 cups 3 cups Fruits 2 cups 2 cups 2 cups 2 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2 cups 2.5 cups 2 cups Milk 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Meat & Beans 6 ounces 5.5 ounces 6 ounces 5.5 ounces 6.5 ounces 6 ounces 6.5 ounces 6 ounces 7 ounces 6.5 ounces 7 ounces 6.5 ounces

4. What is another name for:

Vitamin B1 thiamine Vitamin B2 riboflavin

5. List at least three significant food sources of the following nutrients:

Vitamin C - Citrus fruits (lime, lemon, orange, grapefruit), tomatoes, and potatoes are good common sources of vitamin C. Other foods that are good sources of vitamin C include papaya, broccoli, brussels sprouts, black currants, strawberries, cauliflower, spinach, cantaloupe, and kiwifruit. Also, cranberries and red peppers are good sources of the vitamin. Vitamin A - Milk and eggs are both animal sources of vitamin A. Carrots and spinach are both good plant sources of vitamin A. Vitamin B1 - Good sources of vitamin B1 include whole grains (wheat, oats, rice, etc.), apricots, pineapples, legumes, turnip greens, and pistachio nuts.

Vitamin B2 Milk, cheese, leafy green vegetables, liver, yeast, almonds and mature soybeans are good sources of Vitamin B2, but exposure to light will destroy the riboflavin in these natural sources. Iron - Good sources of dietary iron include meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed pea, strawberries and farina. Calcium - Dairy products, such as milk and cheese, are a well-known source of calcium. However, some individuals are allergic to dairy and even more people, particularly those of non-European descent, are lactose-intolerant, leaving them unable to consume dairy. Fortunately, many other good sources of calcium exist. This includes nuts and seeds (like almonds and sesame), beans; whole wheat; collard greens; okra; rutabaga; broccoli; and fortified products such as orange juice and bread.

6. Why is it important to drink plenty of water every day? How much water should you drink everyday?
It is important to drink plenty of water so that you do not get dehydrated. Your body needs water to help eliminate waste and to keep the cells in the body hydrated. You should drink water whenever you are thirsty. A persistent myth is that a person needs to drink 8 eight ounce glasses of water every day. While following this rule will cause no harm, it is completely unsupported by scientific evidence. A person should replace the same amount of water he or she loses in a day. Water is lost through urination, bowel elimination, sweating, and breathing. Remember that drinking is not the only way to replace lost water: food contains a lot of water, and your body can absorb water through the skin. Again, the general rule is to drink water whenever you are thirsty or whenever you want some.

7. Name three common diseases that can be controlled by diet.

Diabetes, Cadiovascular Disease, Cancer

8. What is the difference between whole wheat flour and white flour, and which one has the higher nutritive value.
The two biggest differences between white bread and whole wheat are the processing and the nutritional value. Whole wheat flour has the higher nutritive value. Flour is made from wheat berries. The wheat berry is made up of the bran, the germ and the endosperm. All parts are filled with nutrients and are used in whole wheat flour. White bread on the other hand, uses only the endosperm - the starchy inner layer. There are a total of 30 nutrients present in whole wheat bread that are missing in white bread. The nutritional difference is immense and has measurable impact on our health.

The fiber content of whole wheat bread has several health benefits. Fiber helps the digestive system. It also creates a 'full' sensation and thus can help with weight control. Research has been conducted by Harvard and other organizations that show men and women who eat high-fiber foods are less likely to have heart attacks and strokes as compared to those who don't. There is also an increased risk of diabetes in children who eat refined white flour - a risk that has been proven by the increase in cases of childhood diabetes.

9. What does RDA stand for? What does it mean?

Recommended Dietary Allowance (RDA) is the daily dietary intake level of a nutrient that is considered sufficient to meet the requirements of nearly all (97-98%) healthy individuals in each life-stage and gender group. The RDAs are established by the Food and Nutrition Board of the (US) National Academy of Sciences.

10. Why is it important not to take excessive amounts of some vitamins and minerals?
Fat-soluble vitamins may be stored in the body and can cause toxicity when taken in excess. Water-soluble vitamins are not stored in the body, with the exception of Vitamin B12, which is stored in the liver. Some of the most common causes of vitamin poisoning are vitamins A, B 3 and B6. Conversely, certain vitamins do not produce toxicity in excess levels: vitamin C has been used in clinical trials in dosages over 100,000 mg over 1000 times the daily recommended intake without ill effects. Excess doses of mineral supplements can also lead to poisoning. Either or both of vitamin poisoning and mineral supplement poisoning can occur due to excessive intake of multivitamin supplements.