NUTRITION8TH GRADE8TH GRADE

HEALTH EDUCATIONHEALTH EDUCATION

Topics of Discussion•Diet and Calories•Six Essential Nutrients•Differences in nutrients•Choose my Plate•Seven Diet Goals•Food Labels•Portion Control

“The Evolution” of Food Pyramids

1992 2005

TODAY

•Eating the foods the body needs to grow, to develop and to work properly.

What is a DIET?•Diet is the food and drink that someone consumes on a daily basis.

Nutrients•Substances in food that your body needs.

•Carbohydrates•Proteins•Fats

•Vitamins•Minerals•Water

CanFrank Play My

Violin Well

What is a CALORIE?• The Calorie is simply A UNIT OF ENERGY. • The calorie, or gram calorie, is the quantity of

heat required to raise the temperature of 1 gram of pure water 1°C.

• We need calories to function properly perform tasks we perform daily.

• ALL Natural foods including fruits and vegetables contain calories. Water has NO calories.

• About 3,500 calories adds up to about 1 pound. • How many calories do you NEED?

Carbohydrates• Main source of energy for the body

– Sugar and starches– Simple (sugar) and complex

(whole grains; dietary fiber)No more than 60% of dietFound in: Fruits, Grains, VegetablesEx; Cereal, Rice, Juice, oatmeal

• Low fat and sugar food• High in fiber• Great source of carbohydratesWHITE BREAD• Since white flour is stripped of

natural ingredients of the wheat kernel, white bread has fewer nutritious properties and fiber than breads using whole wheat or mixed flour.

• About 50% of all calcium, 70% of phosphorus, 80% iron, 98% magnesium, 75% manganese, 50% potassium, and 65% of copper is destroyed.

WHOLE GRAIN BREAD

Fats• Stored energy

– Saturated and Unsaturated (mono/poly)– Trans-Fat is the worst type of fat (it’s artificial)Saturated fat (solid at room temperature).No more than 30% of dietFound in:Meat, Poultry, and FishDairy-Milk, butter, cheeseNuts/seedsOilsTry to keep your saturated fats to a minimum.– Most fat sources should come from fish, eggs, nuts, and

oils (omega 3-6-9 Fats)

How much FAT is TOO MUCH FAT?

2000 Calorie Diet 30% Fat: 600 calories of fat or 66

grams of fat TOTAL in a day.•10% Saturated Fat: 200 calories of saturated fat or 22 grams of saturated fat

•20% Unsaturated Fat: 400 calories of unsaturated fat or 44 grams of fat

OLIVES and Olive Oil

• Even though olives have a high fat content of 15 to 35 percent, they are an excellent source of oleic acid (an omega-9 monounsaturated fatty acid).

• Since olives contain mixed tocopherols, they are also a good source of vitamin E.

• Chief building blocks for cells-• growth and repair of cells and Muscle Building

– Amino AcidsNo more than10% of dietTry to look for at least 85% LEANIn your meat selection.Found in:Meats Fish Dairy Eggs

Legumes/Beans/Soy productsProtein supplements/shakes

• Process other nutrients and help in regulating body functionsFound in:

ALL FOODS and Multi-Supplements Examples

– Iron– Potassium– Zinc– Calcium

– VEGETABLES & FRUITHave an abundance of Minerals!

What NUTRIENTS do they CONTAIN?

• Romaine lettuce is the most nutrient-dense of all the lettuce varieties and is an excellent source of vitamins A, B1, B2, and C, folic acid, manganese and chromium.  

Vitamins• Regulate body functions• Water soluble-absorbed by body

– B complex and C Need these everyday!

Fat soluble- stored in the bodyA, D, E, and K

Found in:All types of foods and supplements

Bell Peppers

• Bell peppers are packed with several nutrients.  They are a good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid.

• Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease.  

• Extremely importantExtremely important– 60-70% of our body is water– Transports all other nutrients through the

body– removes waste – maintains body temperature (hydration)– Needed for all living things– Calorie FREE!Found in:ALL foods and beverages– How much water do you need?

You’re on a deserted island and all you can take is ONE of these foods. Which will

you take?Food #1:Food #1: Corn Syrup , Flour , Sugar , Cornstarch ,, Partially

Hydrogenated Soybean Oil 2% or Less , Salt 2% or Less , Artificial Flavorings 2% or Less , Citric Acid 2% or Less , Potassium Sorbate 2% or Less - a Preservative , Artificial Coloring 2% or Less - Includes Red 40

Food #2:Food #2: Wheat Flour Enriched (Flour, Barley Malt, Ferrous Sulfate [Iron] , Vitamin B [Niacin, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin aB)] ) , Water, Corn Syrup High Fructose, Contains 22% or less Wheat Gluten, Salt, Soybean(s) Oil, Yeast, Calcium Sulphate (Sulfate), Vinegar, Monoglyceride, Dough Conditioner(s) (Sodium Stearoyl Lactylate, Calcium Dioxide) , Soy Flour, Diammonium Phosphate, Dicalcium Phosphate, Monocalcium Phosphate, Yeast Nutrients (Ammonium Sulfate) , Calcium Propionate To Retain Freshness

Food #3Food #3: : Ground Corn Meal, Meat, Corn gluten meal, animal fat, ground whole wheat, chicken by-product meal, beet pulp, vegetable oil, brewers rice.

Which did you decide?• FOOD #1:

• FOOD #2:

• FOOD #3:

ALL PER SERVING:• Calorie FreeCalorie Free: Less than 5 Calories• Low Calorie:Low Calorie: 40 Calories or Less• Light or Lite:Light or Lite: 1/3 the calories or 50% less fat• Fat Free:Fat Free: Less than a ½ gram of fat• Low Fat:Low Fat: 3 grams or less fat• 1 gram of Fat: 9 Calories• 1 gram of CHO: 4 Calories• 1 gram of Protein: 4 Calories

What is a “Fad Diet”?

• DefinitionDefinition: Short term popularity among restaurants and consumers of an ingredient, dish, or preparation technique.

• Fad Diets can sometimes lack essential nutrients and calories leaving one unsatisfied and hungry.

• Fad Diets can lead to serious health risks • Many times Fad Diets fail because people can’t stay

on them.• It’s recommended that people use portion control

and eat 5-6 small meals/snacks throughout the day.

Seven (7) Diet Goals

1. Eat a variety of foods (try new foods, you may like them!)

2. Know what your ideal weight is and maintain it!3. Avoid too much saturated fat and cholesterol4. Eat foods with whole grains and dietary fiber

(3 grams or more per serving)5. Avoid too much sugar (empty calories)6. Avoid too much salt (increases BP, retains

water)7. Do not drink alcohol (dangers + more empty

calories)

Bonus TIPS:Bonus TIPS:• Enjoy foods you like in moderation• Don’t fill up; You should never be “stuffed” or

“starving”• Stay satisfied with 5-6 small meals & snacks

throughout the day, it also increases metabolism.

• Drink lots of water throughout the day.• Use foods to your advantage (athletics,

academics) make food serve a purpose!• Don’t forget! Proper nutrition and Exercise work

together; don’t have one without the other.

Portion on your Plate: Does your dinner look like

this?

Portion Control

Portions by Hands

Mmmmm… WENDY’S!

• 970 Calories in Double BaconatorAnd 60 grams of Fat(26 Saturated Fat grams)• 420 Calories in Med. Fries plus 20 grams of Fat200 Calories in Med. Coke56 grams of SugarTotal: 1590 Calories; 80 grams of FAT;

30 grams Saturated FAT.

Problems with Fast Food• Exceeds daily values of calories,

saturated fats, total fats, carbohydrates, sugar, and sodium.

• These foods have been linked to health issues such as heart disease, high blood pressure, obesity, several types of cancer, and even cirrhosis of the liver!

• Can you make Healthier choices at Fast Food restaurants?

Best Fast Food Items…

• KFC Honey BBQ Sandwich 300 calories6g fat, 1.5g saturated fatMcDonald's McChicken 370 calories16g fat, 3.5g saturated fatTaco Bell Fresco Style Grilled Steak Soft Taco 170 calories5g fat, 1.5g saturated fat

• Wendy's Large Chili 330 calories9g fat, 3.5g saturated fat

• Pizza Hut 12" Veggie Lover's Hand-Tossed Pizza 1 slice, 220 calories6g fat, 3g saturated fat

•

At SUBWAY (all 6” subs and NO CHEESE)

• Veggie Delite® 290 cal, 3.5g sat fat, 7.5g total fat, 505mg sodium, 5g fiber, 12g protein

• Oven Roasted Chicken380 cal, 5.5g sat fat, 9.5g total fat, 845mg sodium, 5g fiber, 27g protein

• Turkey Breast340 cal, 4.0g sat fat, 8g total fat, 1,005mg sodium, 5g fiber, 22g protein

• Roast Beef380 cal, 4.5g sat fat, 9.5g total fat, 935mg sodium, 5g fiber, 30g protein

WORST CHOICES at SUBWAY… (all are 6”

subs)• Subway Feast

550 cal, 9g sat fat, 23g total fat, 2,610mg sodium (!!!!), 6g fiber, 39g protein

• Big Philly Cheesesteak 520 cal, 9g sat fat, 18g total fat, 1,570mg sodium, 6g fiber, 39g protein

• Chicken & Bacon Ranch 570 cal, 10g sat fat, 28g total fat, 1,190mg sodium, 5g fiber, 35g protein

• Meatball Marinara 580 cal, 9g sat fat, 23g total fat, 1,530mg sodium, 9g fiber, 24g protein

• Spicy Italian 520 cal, 11g sat fat, 28g total fat, 1,830mg sodium, 5g fiber, 22g protein

• Tuna530 cal, 6g sat fat, 30g total fat, 930mg sodium, 5g fiber, 21g protein

• Cold Cut Combo 410 cal, 6g sat fat, 16g total fat, 1,450mg sodium, 5g fiber, 21g protein

WORST TO PICK OVERALL!!!

• Wendy's Big Bacon Classic: 580 calories, 29g fat, 12g saturated fat

• McDonald's Double Quarter Pounder with Cheese: 730 calories, 40g fat, 19g saturated fat

• KFC Chicken Pot Pie: 770 calories, 40g fat, 15g saturated fat

• Burger King Triple Whopper with Cheese: 1,230 calories, 82g fat, 32g saturated fat

• Taco Bell Fiesta Taco Salad: 860 calories, 46g fat, 14g saturated fat