Nutrients & Labeling Nutrition & You

Review what the basics are as far as nutrition… Review what the basics are as far as nutrition…. and then what a serving size looks like… Learning Targets: Review “basics” of nutrition Analyze your own diet Learn to use resources that can help you make better choices Review how activity level affects food needs Learn nutritional properties of foods Take Notes on information written in red

New guide for a balanced diet…

You Tube Clip on Obesity https://www.youtube.com/watch?v=YUGPqGXfkdw Epidemic of Obesity 6 minutes

Healthy Eating for a Long Life https://www.youtube.com/watch?v=V8Opil6j-ac 6 minutes

Nutrients Chemical substances in food that helps maintain the body Some supply energy, while others repair and build tissue You need over 50 nutrients for good health No food provides all the nutrients needed for the body. That is why a VARIED diet is so important Types of Nutrients Protein Carbohydrates Fats Vitamins Minerals Water

Proteins Functions: Sources: How much is needed? 20% of total calories Protein is found in EVERY cell Provides amino acids which are essential for growth, maintenance and repair of tissue Regulates body processes (fluid balance) Can be used for energy if carbohydrates and fat are not available Sources: 20 amino acids, 9 have to come from food (essential amino acids) Complete protein Examples: Meat, eggs and dairy Incomplete protein Legumes, grains and vegetables Must be made complete or body can’t use it How much is needed? 20% of total calories Best Choices: lean protein (chicken, salmon, turkey, )

Fats Best Choices: CHOOSE MONO AND UNSATURATED FAT SOURCES Functions: Provide energy Provide fat soluble vitamins Needed for healthy skin Provide protection to organs Help regulate body temperature Sources: Visible sources (accounts for 40% of fat calories consumed) Butter/margarine Salad dressings, oils and shortening Invisible sources (accounts for 60% of fat calories consumed) Eggs, cream baked products, avocados How much is needed? No more than 15% of daily calories Best Choices: CHOOSE MONO AND UNSATURATED FAT SOURCES Worst Choices: SATURATED (animal based: cheese, butter, etc) and TRANS FAT( used during manufacturing process, in lots of processed types of foods, crackers, cookies, etc. )

Fat soluble vitamins A,D,E,K stored in fat in the body. Because they are stored in body fat you can get too much of these vitamins: A for vision D comes from sun needed for bones E found in fatty food is an antioxidant K needed for clotting blood

Carbohydrates Functions: Sources: Simple Carbs: look for “ose” to identify hidden sugars! Glucose, Fructose, Lactose, Sucrose Complex Carbs: Starch, Glycogen, Fiber Functions: Primary source for the body’s energy Helps digest fat Used for growth and maintenance Rich in fiber help prevent colon cancer and intestinal problems Sources: Vegetables, Pasta, Seeds, Nuts, Fruit, Legumes (peas, beans) How much is needed? 55-65% of your calories Should come from carbohydrates (mainly complex)

Water Soluble Vitamins Contain carbon and are needed in small amounts to maintain health and allow growth B vitamins – use for cell metabolism & energy Folate – especially important during pregnancy Biotin – helps metabolize enzymes C vitamins – helps the immune system function properly and also helps produce collagen which repairs skin, bones and muscle

SUGAR https://www.youtube.com/watch?v=c7A2RylUTiw Sugar – 3 minutes

Minerals Chemical elements that are needed for certain body processes, such as enzyme activity and bone formation Calcium for strong bones Chromium Copper Fluoride Iodine Iron to prevent anemia Magnesium Potassium Phosphorus Selenium Sodium Sulfur Zinc

Water About 60% of your body Need about 2 ½ quarts (8 ½ cups) per day Some water comes from food Prevents Dehydration – Warning Signs Thirst Headache Fatigue Loss of appetite Dry eyes/mouth Dark urine color Nausea Difficulty concentrating Confusion Disorientation Can cause death

Calories Units of energy 1 calorie = the amount of energy it takes to raise the temperature of 1 gram of water 1 degree C Carbohydrates 1 gram = 4 calories Fats 1 gram = 9 calories Protein

Nutrition Labels contain facts & information about: Nutrition Labeling: Nutrition Labels contain facts & information about: How many servings in a container Nutrients Calories Ingredients in order by weight Watch this video on How to read a Nutrition Label https://www.youtube.com/watch?v=J2UyPAwiEz0 9 minutes

Nutrition Labeling Choose a food container Read the label and record information Record the information Is this food healthy???

Food Diary Due Next Class Period Starting today keep track of all the food you eat for the next 24 hour period. Estimate your serving size. For example: A turkey sandwich may have – Bread (2 slices) - 2 servings Turkey (4 oz) - 1 serving Lettuce, tomato (1/2 c) - 1 serving Mayonnaise (1Tbsp) - 1 serving

The Dangers of Sugar Watch and take notes on the important information presented in the Video https://www.youtube.com/watch?v=K3ksKkCOgTw&t=1671s Is Sugar Toxic: 60 minutes 14 minutes https://www.youtube.com/watch?v=B56Gpf1f5_A

Analyze Your Food Diary Take out your: Food Diary Food Label

Choose My Plate Website: https://www.choosemyplate.gov/SuperTracker/default.aspx

Nutrition Labels  1 - Start with the serving information at the top of the label. This will tell you the size of a single serving & total # of servings per pkg. 2 - Next, check total calories per serving. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients. 3 - Limit these nutrients. AHA recommends limiting these nutrients: Based on a 2,000 calorie diet, no more than 11-13 grams of saturated fat, as little trans fat as possible, and no more than 2300 mg of sodium. 4 - Get enough of these nutrients. Make sure you get enough of beneficial nutrients such as: dietary fiber, protein, calcium, iron, vitamins and other nutrients you need every day. 5 - Quick guide to % Daily Value. The % Daily Value (DV) tells you the % of each nutrient in a single serving, If you want to consume less of a nutrient (such as saturated fat or 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more. Please also sign me up to receive ShopHeart emails!  

Upcoming DUE DATES Nutrition Flyer: This will be the last article in your health magazine Check the Due Date on the White Board You will present on the day of the final (2-3 minutes) Nutrition Packet - Due Friday (TODAY) Health Magazine’s are Due: Check the Due Date on the White Board LAST DAY TO TURN IN LATE WORK IS FRIDAY June 16TH