1. Nutrition

2. Nutrition: Words to Know
NUTRITION - is the science that studies how the body makes use of food
DIET - is everything you eat and drink
NUTRIENTS - are the substances in food
CALORIES – See the next slide

3. What’s the deal with CALORIES?
A calorie is a unit of energy produced by food and used by the body
There are 3500 calories in a pound
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories

4. 6 Essential Nutrients
Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

5. CARBOHYDRATES Your body's main source of energy.
Most calories (55%) should come from carbohydrates.
Carbohydrates can be grouped into two categories: Simple and Complex.  
Simple Carbohydrates = Sugars
Complex Carbohydrates = Starch & Dietary fiber.     

6. Main Sources of Carbohydrates
Grain products
Breads
Cereals
Pasta
Rice
Fruits
Vegetables
Dairy
IaY

7. PROTEIN Needed for growth; building and repair or body tissues
The “building blocks” of the body
Secondary energy source

8. Main Sources of Protein
2 Kinds of Proteins:
Complete Proteins:
Incomplete Proteins:
Come from Animals
Meat - fish, poultry
Milk
Yogurt
Eggs
Come from Plants
Grains
Legumes-Dry Beans
Nuts
Seeds

9. FAT 2 Types: Saturated and Unsaturated Maintains skin and hair
Cushions vital organs
Provides insulation
Production and absorption of certain vitamins and hormones.  

10. Main Sources of Fat Animal-based foods Nuts Seeds Meats Milk products
Oils
Nuts
Seeds

11. VITAMINS Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must obtain them through the diet.    
Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.
EXAMPLES: Vitamins come from a variety of sources
Eat a assorted & colorful diet!

12. MINERALS
Minerals are components of foods that are involved in many body functions.   
Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.
Minerals come from a variety of foods

13. WATER
Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  
Most of our body weight (60-70%) is made up of water.  
Drink at least 64 oz. per day
How do you know if you are drinking enough water?

14. Nutrition Labels
Serving Size – The amount of food, such as 1 cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.
1. What is the serving size for this food?
2/3 Cup
2. How many serving are in this package?
8 Servings
3. How many calories are in ONE serving of this food?  
230 Calories
4. How many calories are in THREE serving of this food?  
230 x 3 = 690 Calories

15. Nutrition Labels Continued…
 5. How many calories from fat in each serving?  
40 Calories from Fat
6. How many grams of protein are in TWO serving of this food?  
6 grams
7. What 3 Nutrients do we want to LIMIT in our diet to be healthy?
Fat, Cholesterol & Sodium
8. What 3 Nutrients do we want to make sure we get enough of in our diet to be healthy?
Dietary Fiber, Vitamins & Minerals

16. Using Percent Daily Value
Percent Daily Value is based on a 2000 Calorie/Day Diet
Low = 5% or less of the Daily Value
Moderate = 6%-19% of the Daily Value
High = 20% or more of the Daily Value

17. Using % Daily Value to Evaluate Food
Low – 5% or Less
Daily Value
Moderate – 6-19% Daily Value
High – 20% or Higher Daily Value
Saturated Fat 5%
Cholesterol 0%
Total Fat 12%
Sodium 7%
Carbohydrates 12%
Dietary Fiber 16%
Vitamin A 10%
Vitamin C 8%
Calcium 20%
Iron 45%

18. Nutrition Facts Assessment
Directions: Analyze the nutritional value of this food
ALL nutrients with a percent daily value should be listed in the chart
List both the nutrient AND the percentage
Answer the questions below the chart

19. McDonald's Big Mac

20. Food Label Assessment 10 point Assessment
Please read the directions CAREFULLY!!!
Turn your paper over when you are done 

21. Featuring MyPlate and the 2010 Dietary Guidelines
Build a Healthy Plate
Featuring MyPlate and the 2010 Dietary Guidelines

22. What is MyPlate?
MyPlate is a tool designed to remind Americans to eat healthfully
MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

23. MyPlate Key Messages Balancing Calories Enjoy your food, but eat less.
Avoid oversized portions.
Foods to Increase
Make half your plate fruits & vegetables.
Make at least half your grains whole.
Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce
Choose foods that have less sodium.
Drink water instead of sugary drinks.

24. Build a Healthy Plate by Choosing…
Nutrient-dense foods
A variety of fruits and vegetables in a rainbow of colors.
Fiber-rich whole grains
Low-fat or fat free milk and dairy products.
Protein foods that are low in fat.

25. CUT BACK SOLID FATS Saturated fat & trans fat  heart disease
Replace with healthy unsaturated fat
ADDED SUGAR
Sugar adds calories  weight gain
Choose water, 100% juice over soda
SALT (SODIUM)
Raises blood pressure  hypertension
Processed foods, fast food, frozen meals
Season with spices and herbs instead of salt

26. Nutrition Related Diseases A TYPICAL AMERICAN DIET
TOO HIGH in:
Saturated fat
Sodium
Sugar
TOO LOW in:
Whole grains
Calcium
Fiber
Such a diet increases the risk of diseases, including:
Heart Disease
Diabetes
Cancers (colon, prostate, mouth, throat, esophagus, lung, stomach)
Osteoporosis

27. *There will be a 5 question quiz upon completion of the video*
Portion Distortion
A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.
A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.
Get Wise To Portion Size Video (19 minutes) SAFARI montage
*There will be a 5 question quiz upon completion of the video*