Life Education 1

 What nutrition IS: ◦ Eating a variety of foods ◦ Following RDAs  What nutrition ISN’T: ◦ Dieting

 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!!!

 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?

 What terms do you think of when you think “nutrition?”  Where can you find RELIABLE information on nutrition?

 Food guidance system ◦ Who can draw the old food pyramid? ◦ Who can draw MyPyramid? ◦ What are the differences?

  ateImages/JPG/myplate_green.jpg ateImages/JPG/myplate_green.jpg  groups/downloads/TenTips/DGTipsheet1Cho oseMyPlate.pdf groups/downloads/TenTips/DGTipsheet1Cho oseMyPlate.pdf

 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

 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

 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

 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

 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?

 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

 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

 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

 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

 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

 You can live many weeks without food but only a few days without water  Essential for almost every function that keeps you alive

 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?

 Depends on: ◦ Age ◦ Gender ◦ ACTIVITY level! ◦ ity/wecan/downloads/calreqtips.pdf ity/wecan/downloads/calreqtips.pdf

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

 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

 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?

 Complete Food Label Group Activity Part 1(on board)  Compare  Better/Worse?

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

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

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

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

 Fat 3x9= 27 cal  Protein 10 x 4= 40 cal  Carbs 12x4= 48 cal  Total: = 115 calories  Now do the examples on the worksheet

 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)

 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

 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.

 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

 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

 Food Label Worksheet  Staple Food label to the sheet and complete the worksheet

 Nutrient Dense/Empty  Evaluating Food Labels

 Share your food label info: ◦ Any interesting connections to what we discussed in class? Anything surprising ◦ What is your overall assessment of the food?

 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 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

 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?

 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)

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

◦ facts/Taco%20Bell-item.html facts/Taco%20Bell-item.html