1. Overview
Day 1 Oregon Trail & Lifestyle (Life Expect), Factors Influencing Food (Hunger v. Appetite)
Day 2 Dietary Habits Quiz/Reading & Article
Day 3-5 Movie (Super Size Me)
Day 6 FF Frenzy
Day 7 Graded Discussion/Go over FF Frenzy , read piece on corporate responsibility
Day 8-9 Guidelines/Pyramid(s)/Portions
Day 10 Nutrients (Emphasis Carbs)
Day 11 Food Labels/Mini-Questions
Day 12 Snack Attack
Day 13 Quiz

2. Announcements Last Chance-3rd Quarter Grade Check Midterm Make-Up?
Nutrition Unit
Number new Packet

3. Nutrition and Your Body
Health Education

6. Life Expectancy
“It would be the first time in the modern era we would actually see one generation experiencing a shorter life span than the previous generation."
The drop will occur when the current generation of obese and overweight adults reaches old age, and will worsen when obese and overweight children hit middle age.

7. An American Issue

9. describe factors that influence eating behaviors and food choices.
Content Goal: TSWBAT: educate and advocate better nutrition and increased physical activity through demonstrating an understanding of key concepts related to proper nutrition and maintenance of healthy body weight. Content Objectives: TSWBAT:
describe factors that influence eating behaviors and food choices.
define each of the six main classes of nutrients, their functions in the body, and the sources for obtaining them.
explain the health risks related to overweight, obesity, underweight, and certain disordered eating habits.
summarize basic nutritional principles including the "food guide pyramid" and the “7 dietary guidelines.”
break down food labels and compare and contrast between multiple labels.
evaluate the effectiveness and safety of fad diets
point out misleading health claims and beneficial possibilities of health foods and supplements.
discuss special problems related to the American lifestyle and nutrition.
identify the impact of food on overall health.

10. Factors Influencing Food Choices
Hunger
Appetite
Emotions
Family
Culture
Time/$
Media
Breakfast
Lunch
Dinner
Snacks

11. Factors Influencing Food Choices

12. Why do we really eat today?
Hunger vs. Appetite
Hunger: a natural drive to prevent starvation.
Appetite: a desire for food
Want vs. Need
Emotional Eating

13. Hunger/App. Cont…. Read Hunger, App. & Satiety p.5-6
Read Comfort Foods Articles p.7-8
1. Review: Difference between Hunger vs Appetite? Provide a quick example. (5)
2. What is Satiety?What foods promote satiety?(5)
3. What are macronutrients? Examples?(6)
4. Why do we crave food high in fat and sugar? Relationship to chronic stress? (7)
5. Is emotional eating bad? (7-8)
6. Regarding the 3 ways to cope (8) Do you think these are good?
HUNGRY…Once You’re Done Read Page 27….

14. Snack Attack Page 27 Introduction DUE DATE: QUIZ question: Teens
receive how much of their
daily calories from snacks?

15. Combating Emotional Eating
Learn to recognize true hunger.
Know your triggers.
Look elsewhere for comfort.
Don't keep unhealthy foods around.
Snack healthy.
Eat a balanced diet.
Exercise regularly and get adequate rest.

16. Dietary Habits Quiz
Total your score and on bottom of page 4 write down 3 improvements you can make related to your nutrition.

17. Bacon is good for me

18. SuperSize Me….Preview Read Kraft….sugary snacks page 12-13
On Back of page 13 or on separate sheet of paper provide ½ page reaction
Should Kraft, McDonalds, etc. feel any corporate responsibility toward the health of American citizens.
When done turn in page 13 with reaction. (in class credit)
Look over

19. SUPER-SIZE ME Wrap-Up Super-Size Me assignment Graded Discussion
Fast Food Analysis Webquest
Tomorrow in the Lab
Go over
Pay Attention

20. SuperSize Me Graded Discussion (Out of 5)
1 person at a time (Facilitator/Popcorn)
+1 Point
Everyone speaks once (1 Freebie) Don’t Talk=No Points
+ 1 Point
(At least) 5 subtopics related to nutrition
Time (At least 20 minutes) & No lapse in speaking (>15 seconds)
No Side chatter (nada)

21. Sub Topics
Comments
Graded Discussion

22. Sub Topics
Comments
Graded Discussion

23. McDonald's to Offer Nutrition Labels
? Corporate Responsibility ?

24. Happy Friday… FFF Overview Snack Attack Today Tuesday
Recommendations For a Healthy Diet

25. Does the ‘typical’ American utilize/understand the Dietary Guidelines?

26. Starting Simple: Recommendations
Where should your calories come from?

27. Calories… Generally Speaking…
1,600 calories is about right for many sedentary women and some older adults.
2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.
2,800 calories is about right for teenage boys, many active men, and some very active women.

28. Extra Credit Opportunity
Find 3 different methods or formulas to calculate your caloric needs
Show what your personal daily caloric intake should be according to each method
Short reaction

29. Practical vs. Technical
Should you know:
Fat grams
Sodium
Protein
Calories
Etc.
Per day?

30. The Basics….

31. Pyramid Mania 3 Good and 3 Bad Things
Regarding Each Pyramid
Keep it Simple
“Old”
Harvard
New

32. 10 Tips for Healthy Eating
Eat a variety of nutrient-rich foods
Enjoy plenty of whole grains, fruits and vegetables
Maintain a healthy weight
Eat moderate portions
Eat smaller regular meals vs. one or two large meals (including breakfast!).
Reduce, don't eliminate certain foods
Know your diet pitfalls.
Make changes gradually.
Remember, foods are not good or bad.

34. Understanding proper portion sizes is an important part of maintaining healthy nutrition. But many of us really don’t know how big our portions should be.

36. Out with the Old, In with the New.

38. Snack Attack Page 27 Introduction DUE DATE: QUIZ question: Teens
receive how much of their
daily calories from snacks?

39. The Key to Nutrition Nutrient Density: The Key to proper nutrition is:
High Nutrients per Caloric Content
VERSUS: Empty Calories
The Key to proper nutrition is:
Variety
Balance
Moderation

40. There are no “good” foods or “bad” foods
Foods are not good nor bad
Moderation and variety are Before key to enjoying all foods
Anytime foods
Sometimes foods
Seldom foods
Too many seldom foods and few Now anytime foods = a bad diet

41. Ignorance is Bliss Health Knowledge vs. Health Behavior Cont.
Why is learning about what you are putting in your body beneficial………………..
Equally as important-
what you are doing to your body (i.e. Fad Diets)

42. Essential Nutrients Needed by the body; must be present in the diet
Nonessential- your body can manufacture from other nutrients in the diet
Requirements depend on age, sex, growth status, body size, genetics
Requirements influenced by conditions like pregnancy, breastfeeding, illnesses, drug use, and others

43. Sources of Energy in the Diet

44. Tons of These Two Lessons
Carbohydrates-
simple vs. complex
slow vs. fast burning, Glycemic Index
Basic Glycemic Index Understanding
Type 1 vs. Type II Diabetes
Proteins-amino acids, complete vs. incomplete
Fats-Saturated vs. Unsaturated, % from Saturated?
Vitamins-Fat vs. water soluble, basic function
Minerals-basic function, Name 2
Fiber-function
Water-function, how do you know if enough?

45. THE BASICS: . . Nutrients Define: Substances in food that…
Build and repair cells.
Regulate body processes.
Provide energy.
Nutrients that have Calories:
Proteins 1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fats 1 Gram = 9 calories

46. The six Classifications of Nutrients
Vitamins
Minerals
Water
Protein
Carbohydrates
Fats
Starches
Cellulose

47. Carbohydrates-4 cal/g Are the body’s main source of energy (FUNCTION).
Supply fiber, and aid in digestion of fat.
Are broken down into sugars, starches and fiber.

48. Complex Carbohydrates “Slow-Burning”
Are starches.
Provide vitamins, minerals and fiber as well as carbohydrates.
Include dry beans, starchy vegetables like potatoes, corn, and peas; rice, pasta, oatmeal; bread and cereal.

49. Quick Points Homework: Dietary Habits Computer Lab: Monday?
Food Label: Tomorrow
Snack Attack Questions

50. Refined Carbs (Fast Burning):
The calorie content of refined white flour actually increases about 10% because of everything else that has been taken out.
An average of 66% of the B vitamins have been removed.
An average of 70% of all minerals have been removed.
79% of the fiber has been removed.
An average of 19% of the protein has been removed.

51. Computer Lab Reminder
Monday

53. HOMEWORK FOR WED
BRING FOOD LABEL
ANY FOOD
We’re not eating….

54. Discover your own Snack Food Personality Profile
Pick Your Favorite Snack
1 4
2 5
3 6

55. (1) Potato chips: "Potato chip lovers are successful, high achievers who enjoy the rewards and trimmings of their success—both in business and in family life."
(2) Tortilla chips: "Perfectionists in regards to their own actions and to the community at large, people who crave tortilla chips are humanitarians who are often distressed by the inequities and injustices of society."
(3) Snack crackers: "Contemplative and thoughtful, people who prefer snack crackers base their decisions on logic rather than emotions."
(4) Pretzels: "Lively and energetic, pretzel fans seek novelty and thrive in the world of abstract concepts. They often lose interest in mundane, day-to-day routines."
(5) Cheese curls: "Formal, conscientious and always proper, the cheese curl lover can be described with one word—integrity. They will always maintain moral high ground with their family, work and romantic partners."
(6) Meat snacks: "Gregarious and social, those who reach for a savory bag of pork rinds or crave beef jerky and other meat snacks are often the life of the party. They are loyal and true friends who can always be trusted.“
Did you notice that with this test everyone is a winner? That’s because the research for this personality test was "conducted on behalf of the Snack Food Association and the National Potato Promotion Board."

56. What is the glycemic index?
Glycemic Index (GI)
A scale that ranks carbohydrates by how much they raise blood glucose levels compared to a
reference food.
Low 0 – 55
Moderate 56 – 69
High or more

57. Glycemic Index (GI): Sample Graphs
Adapted from Good Carbs Bad Carbs Reprinted courtesy of Marlowe & Company.

59. Read the Nutrition Facts Label For Total Sugars
Plain Yogurt
Fruit Yogurt
Although sugars have no % DV, you can know how to limit your intake by comparing two products and choosing the one with the lowest amount.
To compare, look at the Nutrition Facts label to determine the TOTAL amount of sugars in a food. THE TOTAL AMOUNT INCLUDES BOTH NATURALLY-OCCURRING SUGARS AND THOSE SUGARS ADDED TO THE FOOD.
In this case, the plain yogurt on the left has 10g of sugar in one serving; the fruit yogurt on the right has 44g of sugars, 2-3 times the amount of sugar found in most candy bars.
……………………………………………………………………………………..
So how can you tell if either of these yogurts has added sugars?

60. Look at the Ingredient List for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
To find if sugars and caloric sweeteners have been added, you need to look at the ingredient list. Notice that ingredients are listed in descending order, so that those ingredients listed first weigh the most, while those weighing the least come last.
What is the difference between these two lists of ingredients regarding sugars? For the plain yogurt listed on top, No added sugars or sweeteners are listed in the ingredients, yet 10g of sugars were listed on the Nutrition label. This is because, there are no added sugars, only naturally-occurring ones in plain yogurt.
If you are concerned about your intake of sugars, especially added sugars, make sure that they are not one of the first two or three ingredients listed. Some other NAMES FOR ADDED SUGARS INCLUDE: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.
_______________________________________________
The last nutrient I would like to bring to your attention is calcium.

61. Simple Sugars and an Epidemic
Obesity
Malnutrition
TYPE 2 Diabetes

63. Major Types of Diabetes (DEMO)
Type 1 diabetes Results from the body's failure to produce insulin, the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them. It is estimated that 5-10% of Americans who are diagnosed with diabetes have type 1 diabetes.
Type 2 diabetes Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.
Gestational diabetes Gestational diabetes affects about 4% of all pregnant women - about 135,000 cases in the United States each year.
Pre-diabetes Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 54 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes.

64. Sugar….Sugar…and More Sugar
Article
Page 22-24
Questions on End
(Couple on Quiz)
Put on either separate sheet or underneath the questions…..
Ave 20 males 34

65. Carbs Review: Simple or Complex?
Fast-Burning
Tend to be Nutrient Dense
Promotes Type II diabetes
Tend to be Empty Calories
Slow-Burning
Candy Bar or Soda
Natural
Refined

66. Protein-4 cal/g 2 major functions (working proteins & structural)
Working-enzymes, antibodies, hormones, O carriers
Structural-tendons, ligaments, core of bone/teeth
Supplies energy when there is not enough fat or carbohydrate for the body to use.

67. Protein Composed of amino acids (building blocks).
There are 22 amino acids;
9 of which the body cannot manufacture (ESSENTIAL),
and 13 which the body can produce (NON-ESSENTIAL).

68. Protein
Complete proteins contain all 9 essential amino acids. They are foods which come from animals.
This includes steak,pork,chicken, turkey, fish, eggs and dairy products.

69. Protein
Incomplete proteins lack one or more of the essential amino acids.
This includes pinto beans, kidney beans,split peas, lentils, rice, corn tortillas, peanut butter, and nuts.

70. Protein Recommendations
The RDA for protein is 0.8 grams per kilogram of body weight per day (.364 gr/lb/bw/d).1
That's about 9 grams of protein for every 20 pounds
RDA levels may be inadequate and may impede recovery or limit muscle growth for athletes?
Endurance athletes 1.2 to 1.4 grams per kg b/w.
Strength and power athletes 1.4 to 1.8 grams per kilogram of body weight per day.

71. Fats, Cooking Oils and Fatty Acids
Fat should account for 30% or less of the calories consumed daily
Saturated fats accounting for no more than 10% of the total fat intake.
Function:
Maintain body temperature
Protect body tissues and organs
Plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat.

72. Fats-9 cal/g

74. Animal vs. Plant Foods and Heart Disease in Pictures--
…….Saturated
Unsaturated……

75. Trans Fat
Trans fat is a type of processed fat that does not occur in nature
Also called hydrogenated or partially hydrogenated fat/oil
Used in baked goods like doughnuts, breads, crackers, potato chips, cookies and many other processed food products like margarine and salad dressings.
Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease

76. Fat & the Body
The fats can be stored in any cell in the body but are mostly stored beneath our skin.
These fat tissues are called adipose tissue where the fat cells join together, depositing under our skin to make us fat.
In women, the adipose tissue is mostly found in the hips, buttocks, and thighs;
while in men, it is found in the abdomen causing big bellies.

77. Vitamins Major Functions Convert fat and carbohydrate into energy.
Work as catalysts for chemical processes in the body- jump start reactions.
Assist in the formation of tissue and bone.

78. Vitamins
Water soluble vitamins are carried in water and cannot be stored in your body.
Excess water soluble vitamins are disposed of in the urine.
Fat Soluble vitamins are carried in fat and can be stored in your body.
It is possible to overdose on fat soluble vitamins.

79. Vitamins (DEMO) Do you need to take a multivitamin?

80. Quiz: Should you take a multivitamin?
Eat 2 or more svgs of dairy foods? YES = 3 NO = 0
Eat 3 or more svgs of veg each day? YES = 3 NO = 0
Eat 6 to 11 servings of grains? YES = 3 NO = 0
Eat at least 2 servings of fruit? YES = 3 NO = 0
Eat 2 to 3 svgs of protein-rich food? YES = 3 NO = 0
Frequently skip meals or miss out on one or more food groups? YES = 0 NO = 3
Generally eat the same foods every day? YES = 0 NO = 3
SCORE:
0-6 points: You could use a multivitamin. 7 or more points: Congratulations! You're a healthy eater.

82. Vitamin A Helps eyes adjust to differences in light intensity.
Maintains healthy skin.
Assists in bone and teeth growth.
Food Sources: dark green, orange, & yellow vegetables & fruits, egg yolks, fortified whole milk

83. Vitamin D Helps build strong bones and teeth.
Assists the body in absorbing calcium and phosphorous.
Food Sources: Sunlight ( your body converts it), fortified milk, egg yolks, salmon, & sardines

84. Vitamin E & Vitamin K Helps build red blood cells.
Protects cells from damage by oxygen.
Food sources: whole grain breads and cereals, green leafy vegetables
Needed for normal blood clotting.
Food sources: dark green leafy vegetables, cauliflower, cabbage and egg yolks.

85. Fat Soluble Vitamins

86. Thiamin- B1 Helps the body break down carbohydrates.
Aids in the release of energy.
Promotes a healthy appetite.
Food Sources: Enriched whole grains, liver, peas & pork.

87. Riboflavin B2 Needed to break down carbohydrates.
Keeps the skin, tongue and lips in good condition.
Food Sources: Cheese, eggs, enriched breads, and leafy green vegetables.

88. Niacin - B3 Vital to the nervous system.
Helps cells convert food to energy
Assists the digestive tract in working properly.
Food Sources: Liver, lean meats, whole grains

89. Folic Acid - Folacin Needed to produce red blood cells.
Prevents birth defects of the spine- spina bifida.
Food sources: wheat germ, wheat bran, leafy green vegetables, fortified whole grains.

90. The Chicago Super Fan Diet

91. Minerals Minerals act as:
catalysts for many biological reactions within the body (function)
1-muscle response
2-the transmission of messages through the nervous system
3-the production of hormones
4-digestion, and the utilization of nutrients in foods.

93. Fiber (Recommended 25 grams/day)
Plant materials that are not digested completely by the body.
Keeps the digestive system healthy.
Reduces the risk of cancer and heart disease.

94. Water Essential to life.
Regulate body temperature
Transports Nutrients
Shock Absorption
Your body is 85% water. (40-60% of body weight)
How Much…
Source- Water, Fruits & veggies, and fruit juices
How do you know if enough?
Homework for tomorrow…

95. Water….. 75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
Even MILD dehydration will slow down one's metabolism as 3%.
One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water, the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?
By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount.

96. Review Carbohydrates- Basic Glycemic Index Understanding
simple vs. complex
slow vs. fast burning, Glycemic Index
Basic Glycemic Index Understanding
Type 1 vs. Type II Diabetes
Proteins-amino acids, complete vs. incomplete
Fats-Saturated vs. Unsaturated, % from Saturated? Which promotes HD?
Vitamins-Fat vs. water soluble, basic function
Minerals-basic function, Name 2
Fiber-function
Water-function, how do you know if enough?

97. This Week in Health
Announcements: Feedback??? Quiz Wed/Snack Attack Thur!!!!
Monday: Post-Evals, Nutrients,
Tuesday: Finish Nutrients/ Food Labels (Mini Q-s)
Wednesday: Quiz
Thursday: Snack attack
Friday: Teen Parent Connection- Teen Moms

98. If you were stranded on a deserted island…. Which one would you want?
Sugar, corn syrup, wheat flour, molasses, caramel color, licorice extract, cornstarch, salt, artificial colors (Yellow 6), resinous glaze, anise oil, canaba wax, artificial flavors __________________________________________________________________
Corn Syrup solids, partially hydrogenated vegetable oil (may contain one or more of the following oils: coconut, cottonseed, palm, palm kernel, safflower, or soybean), sodium caseinate, mono- and diglyerides (to prevent oil seperation), dipotassium phosphate, artificial flavor, annato color
__________________________________________________________________
Tuna, water sufficient for processing, vegetable oil, dicalcium phosphate, sodium tripolyphosphate, tricalcium phosphate, sodium chloride, vitamin A, B1, B6, E, and D3 supplements, zinc sulfate, menadione, sodium bisulfide, manganous sulfate, sodium nitrate, folic acid __________________________________________________________________

99. Key Label Questions
How many calories am I actually eating? Is that number low, medium, or high?
What nutrients should I limit or get enough of and why?
What’s relevant about the footnote?
How can I tell if a %DV is high or low?
Which nutrients have no %DV?
As I said, I’m only going to give you a snapshot—so here are some key questions that I will address. They represent the framework for our skill-building approach to label education.
If time allows, I will briefly show you what other food labeling education resources we have on our Web site or which are in development.

100. Now, take a look at this educational version of the Nutrition Facts label. It identifies the 6 basic messages/skills we seek to communicate to health professionals, educators and consumers.
But Before going into details, let’s just look at this label as if it only had two sections, not 6. Can you identify the two parts and how they differ? The colored section on top (all but #5) contains product-specific information (serving size, calories, and nutrient information) that can vary with each food product.
Now look at the footnote at the bottom of the label. It contains the Daily Values for the nutrients listed and dietary advice generally consistent with the DGA. The footnote, which is not found on smaller product labels, never changes from product to product. I’ll discuss it more later.
…………………………………………………………………………………………………..
OK; Now for the first question: How Many Calories Am I actually Eating?
Many people answer this question by simply looking at the calories listed on the label ? (Not you of course)
So the first thing you want to tell consumers is to look at the serving size AND the number of servings per container: then determine the calories actually consumed.

101. One or Two Servings? Single % Double % Serving DV Serving DV
Serving Size 1 cup (228g) 2 cups (456g)
Calories
Calories from Fat
Total Fat 12g 18% 24g 36%
Trans Fat 1.5g 3g
Saturated Fat 3g 15% 6g 30%
Cholesterol 30mg 10% 60mg 20%
Sodium 470mg 20% 940mg 40%
Total Carbohydrate 31g 10% 62g 20%
Dietary Fiber 0g 0% 0g 0%
Sugars 5g 10g
Protein 5g 10g
Vitamin A 4% 8%
Vitamin C 2% 4%
Calcium 20% 40%
Iron 4% 8%
In this example, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups, which doubles the calories and other nutrient numbers, including the % DVs.
As you can see-The number of servings you consume will determine the number of calories and nutrients you actually eat.
BOTTOM LINE: YOU NEED TO COMPARE HOW MUCH YOU ACTUALLY EAT—NOT ONLY TO THE SERVING SIZE ON THE LABEL BUT ALSO TO THE # OF SERVINGS YOU EAT, TO FIGURE OUT HOW MANY CALORIES (AND NUTRIENTS) YOU ARE CONSUMING.
……………………………………………………………………………….
Next Question: IN TERMS OF CALORIES, WHAT AMOUNT IS LOW, MODERATE OR HIGH?

102. The Footnote
This is the footnote that you see on the bottom of larger food packages.
Can you tell which column lists the Daily Values? Maybe you can tell, but most people can’t.
What are these DVs? They represent expert advice for upper daily limits (for total fat, sat fat, cholesterol, and sodium), based on a a 2,000 calorie diet.— But for Total Carbohydrates and dietary fiber, they represent lower daily limits— Public health experts advise us to stay within these limits, ie dietary recommendations, per day for a 2,000 calorie.
Still confused?

103. Examples of DVs versus %DVs*
Here’s another way of looking at the footnote.
Hopefully, it’s now easier to see which column represents the Daily Value for each nutrient listed; how the DVs relate to the %DVs; and what is the dietary advice, i.e., the daily goal for each of these nutrients
The first 4 nutrients, which are in yellow, represent upper daily limits—that means your goal is to stay BELOW the amount for the day. Example: look at saturated fat: the DV is 20g= 100%DV. The goal for Sat fat, is to stay below 20g per day (100%DV) whereas for Total fat the DV is 65g.
Now look at dietary fiber, in blue—the DV is 25g, which represents the minimum for the day. Therefore the goal is to get at least 100%DV every day. The DV for Carbohydrates ( in white) is 300g or !00%DV. This amount is recommended for a balanced 2,000 calorie daily diet but can vary, depending on your daily intake of fat and protein.
______________________________________________
Now let’s talk more about the %DV– What is the %DV and how do you know if it’s high or low??

104. The Percent Daily Value
The % DV is based on 100% of the daily value for each nutrient.
The %DV tells you IF A SERVING OF FOOD IS HIGH OR LOW IN A NUTRIENT. THE % DV COLUMN DOES NOT ADD UP VERTICALLY TO TOTAL 100%.
INSTEAD, EACH NUTRIENT WITH A % DV (e.g.,, fat, cholesterol sodium, vitamin c, calcium etc.) IS BASED ON A 100% OF THE DAILY REQUIREMENTS (OR THE DV) FOR THAT NUTRIENT for a 2,000 calorie diet
HOW CAN YOU TELL IF the %DV IS HIGH OR LOW?

105. What’s High? What’s Low? Do You Have to Calculate to Know?
Footnote
Look at the example on the left, we’ve listed the metric amount but not the %DV.. Can you tell if 12g of Total Fat is high or low? What about the 3g of saturated fat? What about the 470mg of sodium?
Without the %DV can YOU QUICKLY ANSWER THESE QUESTIONS WITHOUT GUESSING?
Do you have to calculate to know?

106. The % DV Does the Math for You
Look here for highs and lows!
No, THE % DV DOES THE MATH FOR YOU BY PUTTING ALL THE NUMBERS (GRAMS AND MILLIGRAMS) ON THE SAME SCALE ( %).
On this sample label: 12g fat equals 18% DV
Is 18% DV for Total fat or 20% DV for Sodium high or low? Do these nutrient amounts contribute a lot or a little to the daily limit of 100% DV?
……………………………………………………………………………….
Here’s an easy way to know: Check the Quick Guide to % DV for context.

107. Quick Guide to % DV 5% DV or less is Low Limit these Nutrients
Get Enough
of these
Nutrients
Now take a look at the The Quick Guide--it gives you a FRAME OF REFERENCE for deciding if a food is high or low in a nutrient.
5% DV or less is low and 20% DV or more is high for all nutrients, including those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium) or those you want to get enough of, like fiber and calcium.
Notice how easy it is to apply the 5/20 Quick Guide to % DV for determining highs and lows.
________________________________________________
YOU CAN USE THE %DV NOT ONLY FOR HIGHS AND LOWS, but also TO COMPARE CLAIMS and to MAKE DIETARY TRADE-OFFS so that if you like a food that’s high in a nutrient like saturated fat, you can balance your remaining choices for the day with foods low saturated fat.
We come to the last question: Which nutrients have no %DV?
20% DV or more is High

108. No % Daily Value Trans Fat Sugars Protein
As you can see, there are three nutrients that have no % DV (for TRANS & SUGARS, THERE ARE NO DAILY VALUES RECOMMENDATIONS FOR THEM.)
For Protein: Unless a claim is made, or the food is meant for use by infants and children under 4 years old, there is no requirement for a % DV for protein. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over four years old.
Trans fat: Scientific reports link trans fat (saturated fat and cholesterol) with raising LDL (“bad”) blood cholesterol, which increases your risk of coronary heart disease, a leading cause of death in the US. However, experts could not provide a reference value for trans fat nor any other information that FDA believes is sufficient to establish a DV or % DV.
***************************************
Now let’s discuss sugars, including added sugars.

109. Read the Nutrition Facts Label For Total Sugars
Plain Yogurt
Fruit Yogurt
Although sugars have no % DV, you can know how to limit your intake by comparing two products and choosing the one with the lowest amount.
To compare, look at the Nutrition Facts label to determine the TOTAL amount of sugars in a food. THE TOTAL AMOUNT INCLUDES BOTH NATURALLY-OCCURRING SUGARS AND THOSE SUGARS ADDED TO THE FOOD.
In this case, the plain yogurt on the left has 10g of sugar in one serving; the fruit yogurt on the right has 44g of sugars, 2-3 times the amount of sugar found in most candy bars.
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So how can you tell if either of these yogurts has added sugars?

110. Reminder: Look at the Ingredients (Highest to Lowest) Listing
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
What are other ways to say sugar on a food label?
To find if sugars and caloric sweeteners have been added, you need to look at the ingredient list. Notice that ingredients are listed in descending order, so that those ingredients listed first weigh the most, while those weighing the least come last.
What is the difference between these two lists of ingredients regarding sugars? For the plain yogurt listed on top, No added sugars or sweeteners are listed in the ingredients, yet 10g of sugars were listed on the Nutrition label. This is because, there are no added sugars, only naturally-occurring ones in plain yogurt.
If you are concerned about your intake of sugars, especially added sugars, make sure that they are not one of the first two or three ingredients listed. Some other NAMES FOR ADDED SUGARS INCLUDE: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.
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The last nutrient I would like to bring to your attention is calcium.

111. How many total servings are in your product package? __________________
What is a serving? ______How many calories are in one serving? ___________
How many total calories are from fat? ____ What % of DV of fat? __________
What % of the calories from one serving are from fat? (HINT: Divide total calories from fat by total calories from product): _________________________
How many grams of total carbohydrates: ____fiber:______ %DV Carbs:_____
Is the product refined carbohydrates, complex or both? ___________ How do you know?__________________________________________________________
Are there any sugars in the ingredients listing?
How many calories from protein?_______ Total grams: ______
What % DV of Vitamin A____ C _____ Calcium _____ Iron _____ in product?
So would your product be classified as nutrient dense, empty calories or neither? ______________Explain why.__________________________________________

112. Product Analysis xtra credit What it is -define it….
How it works-how does supporters of the diet claim it causes weight loss…get mini-scientific.
3 reasons for 3 reasons against.-to be fair.
Most important- How you personally feel..RX (right corner)
Product Analysis

113. Food Label….Labels
Light - Means that the food has half the fat, one-third the calories or half the salt of its regular counterpart.
Fat-Free or Sugar-Free - Indicates that none of the substance cited (or only a negligible amount) is in the product.
Fresh - Means unprocessed, uncooked, unfrozen (for example, fresh or freshly-squeezed orange juice).
Healthy - Means the food may contain no more than 3 grams of fat (including one gram of saturated fat) and 60 milligrams of cholesterol per serving.
High - As in high-fiber, means the product has 20 percent or more of the daily value for the nutrient cited.
Lean - To be called "lean," a serving of the product must have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.
Less and fewer - Used to describe foods that have a nutrient or calorie content which is reduced by ¼ or more

114. Dietary Supplements “Caveat Emptor”
Diet pills
Appetite suppressants
Laxatives
Vitamins and Minerals
Diet Combinations
Dietary Supplements

115. NUTRIENT PEER TEACHING ASSIGNMENT Due Wednesday-10 points
Topics
Carbohydrates (simple vs. complex)
Proteins (amino acids, complete vs. incomplete)
Fats (Saturated vs. Unsaturated)
Vitamins (Fat vs. Water Soluble)
Minerals
Water (How much to drink?)
Assignment Objectives
Definition
Function
Calories per gram
Examples of Bad/Good sources
Interesting Facts
Audiovisual
On _________, as a GROUP, you will present your nutrient to the class