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! ◦ http://www.nhlbi.nih.gov/health/public/heart/obes ity/wecan/downloads/calreqtips.pdf http://www.nhlbi.nih.gov/health/public/heart/obes 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: 27 + 40 + 48 = 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
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 21-50 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)