1. Lesson 9.3 Nutrition & Caloric Intake
Nutritionist – scientist who
study nutrients in food and
have grouped foods with
similar nutrients.

2. Balanced diet – diet
containing all the nutrients
necessary for good health.

3. Food guide pyramid is a
guide of groupings for a
balanced diet.

7. Grouping #1 Food pyramid:
Breads, cereals, and grains
Foundation
Are your carbohydrates
6-11 servings a day or 6 oz.
Whole grain breads, brown
rice, or enriched pastas

8. Grouping #2 Food pyramid:
Vegetables
Dark green & yellow provide
carotenoids convert to Vit. A
Tomatoes & green peppers =
Vit. C
Magnesium and B-complex
3 - 5 servings a day or 2.5 cups

9. Grouping #3 Food pyramid:
Fruits
Apricots & cantaloupes –
Vit A.
Citrus fruits vit. C
Fiber
2 - 4 servings a day
or 2 cups

10. Grouping #4 Food pyramid:
Milk/Milk Products
Calcium, protein, fat-soluble
vitamins such as Vit. D
Under age 25 should
include at least 3 servings/ a
day or 3 cups
Low fat or skim

11. Grouping #5 Food pyramid:
Meats/Protein Foods
Lean meat, fish, seafood,
poultry, eggs, nuts, legumes
Best to eat in three meals
3 servings/ a day
or 5.5 oz

12. Grouping #6 Food pyramid:
Fats, oils, and sweets
Americans eat too much
Should be limited in diet
Overage can lead to obesity and
heart disease
Eat unsaturated oils
Eat sweets and fried foods in
moderation/use sparingly

13. High-calorie foods produce
a lot of energy (fats and oils)
Low-calorie foods produce
little energy
(carbs and protein)

14. The energy value of food is
measured in units of heat
energy.
Calorie = amount of heat
needed to raise temp. of 1
liter water 1 degree Celsius

15. Calorimeter = device used
to measure the energy
content of foods.

16. Metabolism = sum of all
body activities related to
the use of food and oxygen.
Basal metabolism = lowest
metabolism, when you are
at rest (BMR)

17. Respiration Calorimeter is
used with BMR to determine
total Calories a person
needs per day.

18. How many Calories/day?
These are only averages.
Depends on activity level and
age.
Some triathletes and ultra-
endurance athletes 6000 calories
per day or more just to maintain
their weight!

19. How many Calories/day?
The average maintenance
level for women in the United
States is 2000-2200 calories
per day.
The average for men is
2700-2900 per day.

20. When Calorie intake exceeds
Caloric expenditure (usage)
the extra is stored as fat in
the adipose cells.
Obese is when you weigh 20%
more than you should due to
excessive fat.

21. Weight loss:
Stay away from fad diets.
Reduce Caloric intake to 1500 –
1800 Calories/day
Eat high carbs/low fat diet
EXERCISE!!

22. Artificial food additives/preservatives:
Preservatives – prevent food from
spoiling
Coloring agents – added for
pleasing color
Low-calorie sweeteners – sweeten

23. Artificial food additives/preservatives :
Vitamins and minerals
Acids/bases – give desired pH
Flavor enhancers – MSG bring out
flavor in food

24. High-dose Rodent tests
 used to determine safety of
food additives and
preservatives
Rats feed/injected with high
doses over lifetime and then
autopsied for tumors