What is in food that we need to survive?Nutrients

What are nutrients?Essential substances that your body needs in order to grow and stay healthy.

How many essential nutrients are there?6

Nutrients

What are the 6 essential nutrients?

1)Carbohydrates2)Proteins3)Minerals4)Vitamins5)Fats6)Water

Sugars and starches

Gives the body ENERGY!

Major source comes from PLANTS that we eat.

Carbohydrates

© 2005 JupiterImages Corporation

Sugars Quickly digested and provide a BOOST of energy for the body

Foods with LOTS of sugar: oranges, soda, cookies, candy

Starches

Provides the body with long-term energy since they are digested more slowly than sugars.

Foods with LOTS of starch: rice, pasta, potatoes, whole grain bread

Complex Carbohydrates

Brain pop- Carbohydrates

Protein

• Provides the building materials your body needs to grow and repair itself

Examples: meat, beans, fish, nuts,

eggs, etc.

Some Important Minerals:

Calcium

Iron

Helps build strong bones and teeth

Regulates blood clotting

Food sources: dairy products, leafy and green vegetables

Helps build hemoglobin, which is the oxygen-carrying part of your red blood cells

Food sources: eggs, meats, whole grains

Helps your body maintain normal metabolism, growth, and development

Examples: Vitamins A, C

ENERGY source for the body

Protects and cushions vital organs and bones

Warmth or insulation for the body

Fat

Unsaturated fats:

Typically liquid form

Less harmful than saturated fats.

Foods with a lot of unsaturated fat: Oils (canola oil, peanut oil, vegetable oil, etc.)

Fat

Saturated fats: Typically in solid form

Diets with TOO MUCH saturated fat have been known to cause heart disease.

Foods with a lot of saturated fat: beef fat, dairy products, etc.

Video Clip

Brain pop- Fats

MOST IMPORTANT NUTRIENT 60%-80% of the human body is

WATER!

Assists with transporting materials in the body by making up most of the liquid part of blood (plasma)

Regulates body temperature Breaks down food in the digestive

system

Food/Drink sources: vegetables, fruit, milk, juices, water (duh!)

What are calories?

Calories are a measurement tool, like inches or ounces.

They measure how much energy a food or beverage provides.

Calories are the fuel you need to work and play. Foods and beverages vary in how many calories and nutrients they contain.

When choosing what to eat and drink, it's important to get the right mix - enough nutrients, but not too many calories.

(Handout)

About how many calories should someone have on average each day? 2,000 calories

What happens if you eat too many calories? Too many calories that are unused adds weight.

What happens if you don’t eat enough calories? Not enough calories could result in not having

enough energy. If I eat healthy, do I still need to exercise?

Yes! 30-60 minutes each day.

www.mapmyrun.com

http://www.nike.com/us/en_us/c/running/nikeplus/gps-app

http://tracker.dailyburn.com/nutrition/food_search

http://www.calorieking.com/

Twenty Years Ago

5 cups 270 calories

Today Jumbo Popcorn 1,650 calories

Twenty years ago 333 calories

Today’s Burger 590 calories

Original 12 ounce can 20- ounce 8-ounce bottle bottle 97 calories 145 calories 242 calories

Twenty years agoCoffee with milk and

sugar 8 ounces45 calories

Today Grande café

mocha with whip, 2% milk16 ounces330 calories

Taco Town http://vimeo.com/90127834

Serving Sizes Are Ridiculous https://www.youtube.com/watch?

v=7yQmXWuH10g

1 portion size of pasta is ½ cup = ½ a baseball

1 small muffin = a tennis ball

½ a medium bagel = a hockey puck

ONE SERVING OF FRUITS or VEGETABLES: 1 portion of fruits or veggies = 1 baseball

or the size of your fist

1 portion size of peanut butter = a golf ball

3-ounce portion size= a deck of cards or palm of your hand

ONE SERVING OF DAIRY: 1 portion size of cheese = four dice

CHIPS: 1 portion size of chips= 1 handful

6 large tortilla chips or 20 potato chips or mini-pretzels

Nutrition

The number of overweight people in the

world- 1.1. billion- now equals the

number of undernourished people.

Americans are the heaviest of people in

developed countries. The U.S. Surgeon

general has called obesity a national

epidemic.

68 % of Americans are overweight

Overeating: Individual eats more calories than burns each dayExcess body fat strains the body frame and

makes the heart work harder Overweight & obesity are labels for

ranges of weight that are greater than what is generally considered healthy for a given height.

These ranges of weight have also been shown to increase the likelihood of certain diseases & other health problems.

Definitions for Adults

BMI = Body Mass IndexUses weight, height, gender & age to

calculateCorrelates with amount of body fat

BMI of 25-29.9 = overweight BMI of 30 or higher = obese.

Brainpop- Body Weight

Diabetes Hypertension (high blood pressure) Some cancer risks increase (ex. Breast

cancer, gastrointestinal cancer) Heart attack/heart disease

Sedentary life-style (lack of physical activity)

Poor food habits

Genetics

Socioeconomic Status (SES)

Obesity is responsible for 300,000 deaths per year in the U.S.

68% of Americans are overweight with a BMI of 25 or higher

31% of Americans are obese (BMI 30+) 6 out of 10 cases of diabetes are

associated with obesity 1 of 7 low-income preschool aged kids is

obese Of the 10 states with the highest obesity

rates, 9 of them are also the poorest

Brain Pop Obesity Diabetes

Rewind the Future http://themindunleashed.org/2014/08/powerful-video-may-change-way-view-healthy-eating.html

Food Inc Clip-Dollar Menu https://www.youtube.com/watch?v=cAtYkQh_NqI

Worksheet and discussion

1. Less/no full service grocery storesLack of transportation

Owning a car Gas, maintenance, car insurance Bus is inconvenient

Traveling time, transporting groceries (smaller amounts)

2. Healthy foods are more expensive3. Gym memberships cost money

Higher crimes rates in lower SES areas

4. More fast food in lower SES areasAble to walk to fast food restaurants

Maple syrup (n) - high sugar content Molasses (n) - high sugar content Honey (n) - raw honey is better option b/c

it can help reduce hay fever, allergy, and common cold symptoms

Corn syrup - found in many processed foods (made from processing cornstarch to yield glucose)

High fructose corn syrup - found in soft drinks and candy (made from processing corn syrup to yield glucose & fructose)

All natural sugars end in “ose”

Sucrose – sugar from sugar cane Lactose – sugar from milk Fructose – sugar from fruit Dextrose – a naturally occurring form of

glucose Maltose – 2 glucose units joined

Also natural sugars: maple syrup, molasses, honey

Many man-made sugars end in “itol”

Examples: Sorbitol, mannitol, & xylitol - found in candy & chewing gum

Also man-made: Corn syrup, high fructose corn syrup http://www.mayoclinic.com/health/high-

fructose-corn-syrup/an01588 http://www.mayoclinic.com/health/artificial-

sweeteners/MY00073 (See “Sweet Choices”)

The Crazy Amounts of Sugar Hidden in Foods:

https://www.youtube.com/watch?v=hWzeSbCwwjU

The Real Coca Cola Bears https://www.youtube.com/watch?

v=myxwCEGcBYc

Aspartame = Equal / NutraSweet

Saccharin = Sweet’nLow

Sucralose = Splenda

Stevia = Truvia

http://www.upworthy.com/is-sugar-the-original-gateway-drug-because-what-its-doing-to-our-brains-is-pretty-wild

Sodium

The average American consumes 6-8 grams

(6,000-8,000mg) per day.

Recommended 2400 (2.4 g)

1. Sodium

1. MSG- (Monosodium glutamate)

1. Soy Sauce

Titled “Nutrition Facts”This did not occur until 1994, before this

manufacturers could put on /leave off information!

Why could this old practice be harmful? Food allergies, diabetic individuals, etc. need to

know exactly what is in a food for their health/safety

Serving size (pay attention to this, manufacturers change this to make their product “look” healthy)

Number of servings per container Number of calories

40 calories – LOW100 calories – MODERATE400 calories or more - HIGH

Calories from fat

Serving size

Servings per container

Number of caloriesDoes this food have a low,moderate or high amount of calories?

Calories from fat

Amount (grams) & % Daily Value (percentage)

Total Fat – Low (10g per serving or less)Saturated Fat (unhealthy, solid @ room

temperature, from animal products) – LowUnsaturated Fat (Healthy, liquid @ room

temperature, from plant products) - LowTrans Fat (unhealthy) - LowCholesterol - LowSodium – Low (Salt – too much increases

risk for high blood pressure)

Total fatSaturated fat

(unhealthy, solid at room temp) Butter

Trans fat (unhealthy – has properties similar to saturated fats) Look for the following

terms in ingredient lists to identify Trans fats:

Hydrogenated Partially Hydrogenated

Cholesterol

Sodium (salt)

Total carbohydrates

Total Carbohydrate - High (body uses for energy) Fiber - High (Complex carb/aids in

digestion/may lower risk of heart disease) Sugar – Low (simple carbohydrate – body

stores as fat if not used for energy)

Protein - High (5 grams or more = good source)

Vitamins - High (20% or more = good source)

Minerals - High (20% or more = good source)

Fiber

Sugars

Protein5 grams or more = good sourceDoes this product

provide a good source of

protein?

Vitamins20% or more =

good source

Minerals20% or more =

good source

The 4 vitamins/minerals that MUST be listed on all food labels (because Americans do not get enough of them)Vitamin A – eye health

Vitamin C – protects immune system health

Calcium – bone health

Iron – red blood cell production

Vitamin A

Vitamin C

Calcium

Iron

Daily Value is the number of calories one should consume during one day (based on a 2,000 calorie per day diet)

Grams of fat, fiber, sodium, etc into the context of the day’s goal, which is 100%

5% DV or less = LOW 20% DV or more =

HIGH

Example: If a label for bread states that Total Carbohydrate is 35%, that means that by eating one slice of that bread you are getting 35% of the carbohydrates that you need for the day

It does NOT mean that 35% of the slice of bread is made up of carbohydrates!

The first ingredient listed on a label is the main ingredient (the one there is largest amount of in the product)

What is the main ingredient listed below? What ingredient is found in the smallest amount in this

product?

CHOICES: Label of Love https://www.youtube.com/watch?

v=8qwJyPEjdCk

What 2,000 Calories Looks Like https://www.youtube.com/watch?

v=rgaqwFPU7cc

Combo Ultimate King size Jumbo Supersize All-you-can-eat Deluxe Tub Value Meal Supreme

Cheese Mayonnaise Salad Dressing (Ranch, Blue Cheese,

Caesar) Bacon White Sauces (Alfredo - pasta) Fried food (noted as “crispy” or “home

style” on a menu)

BBQ Sauce Hot sauce Salsa Ketchup Mustard French, Vinaigrette Salad Dressings Veggies (lettuce, tomato etc.) Red Sauces (pasta) Baked foods Grilled foods

You can always ask for - "Low Fat” "Light” "Fat Free" versions of:

CheeseMayonnaiseSalad Dressing

Consuming an extra 100 calories daily

for a year, without using them up, can

lead to a weight gain of 10 pounds.

Ask for a “To Go” container to be served with your meal, and place excess portions in it right away.

Request extra lettuce, peppers, onions and other veggies on your sandwich.

Ask for specific serving sizes, or order servings from the children’s menu

Bypass bottomless refills- except water. Split meals with someone Order salads with dressing on the side

• Around the room there are various stations. At each station there is a nutrition label. In order to correctly answer the questions in your packets, you will need to use the labels to help you answer the questions.

• Be sure to go in order• Answer the question that corresponds to

the station!!!

1. Overemphasis on a particular food or type of food

A good diet = a variety of foods because no one food has all the nutrients necessary for good health

http://www.diet.com/g/chicken-soup-diet

2. Specific, rigid menus

This doesn’t help most people, as they become bored with eating the same foods over and over.

http://www.everydiet.org/diet/cabbage-soup-diet

Set period of time

Remember: Maintaining a healthy weight is a LIFELONG process, not something you only have to think about for a set number of days/weeks!

http://www.everydiet.org/diet/3-day-diet

4. Eating foods in specific combinations

Remember- No food is evil, everything can be OK in MODERATION!

http://www.dietsinreview.com/diets/Food_Combining/

The weight that you lose is usually water and/or lean muscle rather than body fat.

Some of these diets can be harmful to your health.

They sometimes do not include exercise which is important for healthy living.

They limit your food choices and usually keep you from a balanced diet.

These diets do not offer long-term success, and you usually gain back all the weight you lose.