1. Take out a sheet of paper from your notebook.
Q of the Day
Take out a sheet of paper from your notebook.
Write down everything you ate for breakfast, lunch, & dinner yesterday.
Circle the items that you think are healthy.
Draw a square around the items that you think are unhealthy.

2. What are you eating?

3. Nutrients Substances in food that help you stay healthy.

4. Carbohydrates
The body’s main source of energy.

5. SIMPLE
COMPLEX

6. Proteins
Used to build and repair cells.

7. COMPLETE proteins contain all the essential amino acids.
Proteins that lack at least one of the essential amino acids are INCOMPLETE.

8. Fats
Used to build cell membranes, carry vitamins to all parts of the body, supply energy, and keep the skin healthy.

9. TRANS FAT
SATURATED FATS
UNSATURATED FATS

10. Vitamins
Help regulate body processes, fight disease, and produce energy.

11. Water-soluble Vitamins
Fat-soluble Vitamins
Vitamin
Importance
Deficiency A
Vision, healthy skin, and building strong bones.
Blindness D
Maintain strong bones, help absorb calcium.
Rickets E
Helps maintain cell membranes
Weakened immune system K
Promote normal blood clotting
Bruising/Bleeding
Water-soluble Vitamins
Vitamin
Importance
Deficiency C
Helps maintain ligaments, tendons, and other tissues
Scurvy
B12 Folate
Forming red blood cells and for a healthy nervous system
Tiredness, weakness, constipation, nerve problems. B6
Chemical reactions needed for growth
Anemia, rashes, scaly skin on the lips, swollen tongue, babies develop sensitive hearing and seizures.
Xerophthalmia: The inability to see in low light.
Rickets: soft, thin, brittle bones. (Osteomalacia adults)
Collagen: protein requiredt o help wounds heal
Scurvy: causes fatigue, inflammation of the gums, red or purple spots on the skin

12. Rickets Scurvy

13. Minerals
Your body uses to form healthy bones and teeth, and keep blood healthy. Minerals also keep the heart and other organs working properly.

14. Minerals Mineral Importance Deficiency Iron
Oxygen transport, cell growth, and differentiation.
Anemia, tired, slow cognitive and social development, decreased immune function.
Calcium
Supports the structure and function of bones and teeth.
Osteopenia
Folate
Acts as a coenzyme in the synthesis of nucleic acids.
Neural tube defects (NTDs) in infants.
Potassium
Counterbalances sodium’s harmful effects on blood pressure, smooth muscle contractions.
Elevation of blood pressure, muscle cramps, irregular heartbeat.
Sodium
Regulates blood pressure and blood volume, helps the muscles and nerves function properly.
Weakness, apathy, nausea, and muscle cramps.
Osteopenia: decreased calcification & density, reduced mass.

15. Neural Tube Defects

16. Water
Essential to all living things. Carries nutrients to cells, regulates body temperature, and helps the digestive system.

17. You NEED to drink 8 cups of water a day.
Drink enough so you rarely feel thirsty and your urine is light-colored or clear.

18. Food Label Group Activity
Pick a paper from the envelope
Whoever chose will begin and then you will continue in ascending order.
Read your paper aloud to the group.
As a group, answer the questions for each part of the food label.

19. The first place to start when you look at the Nutrition Facts panel is the serving size and the number of servings in the package. Pay attention to the serving size and how much you actually eat.
How much is one serving of Macaroni & Cheese?
How many servings are there in the container?
How many cups of Macaroni & Cheese are in the whole package?
Eating the whole package would double the calories and nutrient numbers, including the % Daily Values.

20. Calories provide a measure of how much energy you get from a serving of this food. The label also tells you how many of the calories in one serving come from fat.
How many calories are in one serving of Macaroni & Cheese?
How many calories come from Fat?
What if you ate two servings of Macaroni & Cheese? How many calories would you eat?
Eating too many calories per day is linked to overweight and obesity.

21. The nutrients listed first are the ones American’s generally eat in adequate amounts, or even too much. They are identified in yellow on the chart as Limit these Nutrients.
What is the total amount of fat in the product?
How much fat of that is saturated?
How much fat of that is Trans fat?
Eating too much fat, saturated fat, Trans fat, and cholesterol or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

22. Americans often don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue on the chart as Get Enough of these Nutrients.
If you don’t get enough vitamin A, what could happen?
Why is calcium important?
Which mineral helps prevent anemia?
Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions.

23. This part of the Nutrition Facts panel tells you whether the nutrients in a serving of food contribute a lot or a little to your total daily diet. By diet we mean all the different foods you eat in a day. Percentages help you interpret the numbers by putting them all on the same scale (0-100%DV).
This general guide tells you that 5%Daily Value or less is low and 20% Daily Value or more is high.
The %Daily Value also makes it easy for you to make comparisons. You can compare one product or brand to a similar product.
If you were to eat the whole box of Macaroni & Cheese your total Daily Value of saturated fats would be 30%.
Does that contribute a lot or a little to your daily allowance for total fat?
If you eat an excess amount of fat, what are you at risk for?

24. The * used after the heading “%Daily Value” on the Nutrition Facts label refers to the Footnote in the lower part of the nutrition label, which tells you that “%Daily Values are based on recommendations for a 2,000 calorie diet.”
When the footnote appears, it will always be the same. It doesn’t change from product to product, because it shows dietary advice for all Americans--it is not a specific food product.
The Daily Values are based on expert advice about how much, or how little, of some key nutrients you should eat each day, depending on whether you eat 2,000 or 2,500 calories a day.
If you eat 2,000 calories how much total fat should you consume?
Do you need more cholesterol/sodium when you eat 2,500 calories?

25. Food Label Comparison
Now, look over the two food labels you’ve been given.
Using what we’ve learned, decide which food is more nutritious.

26. Calculating Caloric Intake

27. Men BMR: 66 + (6. 3 x weight in pounds) + (12
Men BMR: (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) Women BMR: (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Then If you are sedentary: BMR x .2 If you are lightly active: BMR x .3 If you are moderately active: BMR x .4 If you are very active: BMR x .5 If you are extra active (athletic training): BMR x .6 Add this number to your BMR. This is the amount of calories you can eat everyday to maintain your current weight.

28. Step 1
Men: 6.3 x weight in pounds = Women: 4.3 x weight in pounds = Write down your number.

29. Step 2
Men: 12.9 x height in inches = Women: 4.7 x height in inches = Write down your number.

30. Step 3
Men: 6.8 x age in years = Women: 4.7 x age in years = Write down your number.

31. Step 4 BMR (Basal Metabolic Rate)
You should now have 3 numbers. Men: 66 + Step 1 + Step 2 – Step 3 = Women: Step 1 + Step 2 – Step 3 = Write down your number.

32. Step 5
Then, times If you are sedentary: BMR x .2 If you are lightly active: BMR x .3 If you are moderately active: BMR x .4 If you are very active: BMR x .5 If you are extra active (athletic training): BMR x .6 Add this number to your BMR. This is the amount of calories you can eat everyday to maintain your current weight.