1. Nutrients & Labeling
Nutrition & You

2. 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

3. New guide for a balanced diet…

4. You Tube Clip on Obesity
Epidemic of Obesity 6 minutes

5. Healthy Eating for a Long Life
6 minutes

6. 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

7. 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, )

8. 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. )

9. 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

10. 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? % of your calories
Should come from carbohydrates (mainly complex)

11. 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

12. SUGAR
Sugar – 3 minutes

13. 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

14. 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

15. 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

16. 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
9 minutes

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

18. 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) servings
Turkey (4 oz) serving
Lettuce, tomato (1/2 c) - 1 serving
Mayonnaise (1Tbsp) serving

19. The Dangers of Sugar
Watch and take notes on the important information presented in the Video
Is Sugar Toxic: 60 minutes minutes

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

22. Choose My Plate Website:

23. 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 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.
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24. 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