NutritionLife Education 1

What nutrition IS:◦ Eating a variety of foods◦ Following RDAs

What nutrition ISN’T:◦ Dieting

Nutrition

On scrap paper, create a meal plan that your group thinks is nutritious! Include the foods that will be in the meal.

Include: Breakfast, lunch, dinner, and a snack

Be ready to share!!!

In groups…

What common themes did we notice in the different meal plans we created? What similarities were there?

What does this tell us about our knowledge of nutrition?

Create a meal plan…

What terms do you think of when you think “nutrition?”

Where can you find RELIABLE information on nutrition?

Nutrition

Food guidance system◦ Who can draw the old food pyramid?◦ Who can draw MyPyramid?

◦ What are the differences?

Evolution of the Food Pyramid

http://www.choosemyplate.gov/

http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_green.jpg

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

NEW: MyPlate

Grains These foods are high in fiber, complex

carbohydrates, B vitamins, and minerals At least half of grain choices should be

WHOLE GRAINS (whole wheat bread, oatmeal, brown rice, and barley)

2,000 cal diet should eat 6 ounces of grains Examples of one ounce of grains:

◦ Slice of bread◦ 1 packet instant oatmeal◦ 1 cup breakfast cereal

Vegetables and Fruits Good sources of vitamins, minerals, and fibers Low in calories and fats Eat dark green and orange vegetables Eat a variety of fruits but limit fruit juices 2,000 Cal diet should eat 2.5 cups veggies and 2

cups fruit Example of one cup of fruits/veggies

◦ 2 cups leafy salad greens◦ 1 large tomato◦ 1 small apple◦ 1 large banana◦ ½ cup dried fruit

Milk/Dairy Dairy (such as milk, yogurt, cheese) High in calcium, protein, and vitamins A and

D Choose low fat/fat free dairy 2,000 cal diet should consume 3 cups from

the milk group Examples of one cup of milk group

◦ 1 half-pint milk container◦ 3 slices processed cheese◦ One container of yogurt◦ 1.5 cups ice cream

Protein

Meats such as beef, poultry, fish Beans, nuts, seeds, eggs High in protein, B vitamins, and minerals Can be high in fat/cholesterol Choose lean meats/poultry 2,000 cal diet should consume 5.5 ounces of meat Example of ounce of meat

◦ 1 egg◦ 1 tablespoon peanut butter◦ ¼ cup tofu◦ ¼ can tuna

Oils LIQUID oils!! Not considered a food group but an

important part of a healthy diet Olive oil, canola oil, sunflower oil, oils that

come from seeds, nuts, fish Some are part of foods you eat, some are

added in cooking

Limit solid fats (butter, margarine, beef fat)

What are the nutrients that your body needs to survive?

What makes up nutrition?

Carbohydrates Found in foods such as fruit, milk, cookies,

and potatoes All made up of sugars Provide the body with energy

TWO types of carbohydrates◦ Simple Carbohydrates◦ Complex Carbohydrates

Fats Not ALWAYS unhealthy Comes from chemical compound called

lipids Made up of fatty acids and glycerol Cushions organs, maintains body temp,

regulates certain hormones

Includes: Saturated fats, unsaturated fats, and cholesterol

Proteins Hair, muscles, skin, and nails are made up

of mostly protein Protein also forms hormones, enzymes,

antibodies Excess protein is stored as fat Made up of amino acids

Provide your body with energy!◦ Fat: 9 cal/gram◦ Carbs: 4 cal/gram◦ Proteins: 4 cal/gram

Carbs, Fats, Proteins

Vitamins Nutrients that contain carbon and are

needed in small amounts to maintain health and allow growth

Can be found in a variety of foods◦ Meat, Peas, Beans, Fruits, Veggies…almost

everything! Sometimes added to foods/supplements

Minerals More than 20 minerals are essential in small

amounts to maintain good health Class of nutrients that are chemical

elements needed for certain processes◦ Ex. Enzyme production and bone formation

Water You can live many weeks without food but

only a few days without water Essential for almost every function that

keeps you alive

What Water Does Transports nutrients and oxygen through

the body and helps to get rid of wastes from the body

Provides proper environment for the body’s chemical reactions to occur

Helps regulate body temperature

Calories provide you with energy

How many calories per day do you need to give your body energy?

Caloric Needs

Depends on:◦ Age◦ Gender◦ ACTIVITY level!

◦ http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/calreqtips.pdf

Caloric Needs

Daily Recommended Amounts Food Label Practice Special Diets/Nutrition in the news

Nutrition 2

Fiber isn’t important because our body doesn’t absorb it

The Recommended Dietary Allowances are guidelines for the amounts of nutrients we need

Snacking is bad for you

True/False Check

What information can be found on food labels?

Why are the percentages on food labels misleading?

How do you know what the most abundant ingredient in a food is?

Reading Food Labels

Food Label

Complete Food Label Group Activity Part 1(on board)

Compare

Better/Worse?

Food Labels

What are the recommended daily amounts of:◦ Calories (about)◦ Fat (in grams)◦ Saturated Fat (in grams)◦ Cholesterol (in mg)◦ Sodium (in mg)

Recommended Daily Amounts

Recommended daily amounts of:◦ Calories (about): 2000◦ Fat (in grams): 65 g◦ Saturated Fat (in grams): 20 g◦ Cholesterol (in mg): 300mg◦ Sodium (in mg): 2400 mg

Recommended Daily Amounts

How many calories per gram of:◦ Carbohydrates◦ Protein◦ Fat

Calories Review

How many calories per gram of:◦ Carbohydrates: 4 cal/g◦ Protein 4 cal/g◦ Fat 9 cal/g

Calories Review

How many calories in a food if it has:◦ 3 g of fat◦ 10 g of protein◦ 12 g of carbs

Calories Practice

Fat 3x9= 27 cal Protein 10 x 4= 40 cal Carbs 12x4= 48 cal

Total: 27 + 40 + 48 = 115 calories

Now do the examples on the worksheet

Calories Practice

Vegetarian◦ Diet in which few or no animal products are eaten◦ Semi-vegetarian will not eat red meat◦ Lacto-Ovo will eat eggs/dairy products◦ Vegans: NO animal products

◦ Getting protein is very important Must make sure to eat a variety of plant proteins to

get all amino acids (legumes, nuts, seeds, whole grains)

Nutrition in the news

Organic: What is it?◦ Foods processed using methods that do not

involve synthetic products (pesticides, preservatives, etc)

◦ Beware of buzzwords. Organic doesn’t automatically mean healthy

Nutrition in the news

Gluten Free Diet◦ Treatment for celiac disease◦ Celiac disease is a condition that damages the

lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats.

Nutrition in the news

Gluten Free Diet Allowed foods

Many healthy and delicious foods are naturally gluten-free:

Beans, seeds, nuts in their natural, unprocessed form

Fresh eggs Fresh meats, fish and poultry (not breaded,

batter-coated or marinated) Fruits and vegetables Most dairy products

Nutrition in the news

Celiac Disease Always avoid

all food and drinks containing: Barley (malt, malt flavoring and malt

vinegar are usually made from barley) Rye Triticale (a cross between wheat and rye) Wheat

Nutrition in the news

Food Label Worksheet Staple Food label to the sheet and complete

the worksheet

Homework

Nutrient Dense/Empty Evaluating Food Labels

Nutrition 3

Share your food label info:◦ Any interesting connections to what we discussed

in class? Anything surprising◦ What is your overall assessment of the food?

Food Label HW

2% of customers that order salad at McD’s 80% adults that do not eat the minimum # of

servings of fruits/veggies per day 25% of women 21-50 that already have low bone

mass (lack of calcium) #1: Cookies are the number one food item

purchased in school lunch lines 25%: Amount of vegetables consumed in America

that are french fries 3,375mg: Amount of sodium an average American

consumes in a day 96%: Americans not getting enough fiber

Fast Facts

Nutrient Dense foods: ◦ A lot of nutrients compared to the amount of

calories◦ A food that has a lot of vitamins, minerals, etc but

not a lot of calories◦ Examples?

Nutrient Empty:◦ A food that is high in calories but low in essential

nutrients◦ “Empty Calories”◦ Examples?

Nutrient Dense vs. Nutrient Empty

In groups:◦ Order the 10 food labels from “best” to “worst”◦ Think nutrient dense vs. nutrient empty◦ Explain why you put them in the order you did

(compare one label to another)

Food Label Evaluating Activity

Fast Food Activity Lesson

Vote on your favorite restaurant from this list:◦ Subway◦ McDonald’s◦ Burger King◦ Taco Bell◦ KFC◦ Pizza Hut◦ Or...?

Fast Food Activity!

◦ http://www.fastfoodnutrition.org/r-nutrition-facts/Taco%20Bell-item.html

Now complete the fast food activity