Empty calories When food has lots of energy and few, if any, nutrients Cakes, cookies, pastries, and donuts Sodas, energy drinks, sports drinks, and fruit drinks
Challenge: Joe ate 2 Jr. Cheese Burgers How many total calories did he consume? Show your work! Where do we get Calories?
Challenge: Joe ate 2 Jr. Cheese Burgers How many total calories did he consume? Show your work! Fat, Carbs, Protein!
Challenge: Joe ate 2 Jr. Cheese Burgers How many total calories did he consume? The chart says 1 Jr. Cheese Burger is: 16 g Fat 37 g Carbs 19 g protein We know that: 1 g Fat = 1 g Carbohydrate = 1 g Protein =
Challenge: Joe ate 2 Jr. Cheese Burgers How many total calories did he consume? The chart says 1 Jr. Cheese Burger is: 16 g Fat x 9 = _______ Calories 37 g Carbsx 4 = _______ Calories 19 g proteinx 4 = _______ Calories We know that: 1 g Fat = 9 Calories 1 g Carbohydrate = 4 Calories 1 g Protein = 4 Calories
Challenge: Joe ate 2 Jr. Cheese Burgers How many total calories did he consume? The chart says 1 Jr. Cheese Burger is: 16 g Fat x 9 = _______ Calories 37 g Carbsx 4 = _______ Calories 19 g proteinx 4 = _______ Calories We know that: 1 g Fat = 9 Calories 1 g Carbohydrate = 4 Calories 1 g Protein = 4 Calories 144 148 76 Total calories in 1 Jr. Cheeseburger = 368 Total calories in 2 Jr. Cheeseburgers = 736
“No one food provides all the nutrients needed”
1Med Apple With Skin Carbohydrates Fiber18% Daily Value Sugar13 g Fat0 Protein0 Vit A2% Daily Value Calcium2% Daily Value Vit. C15% Daily Value Potassium4% Daily Value Copper, Magnesium2% Daily Value Water107 g Daily Value No Caffeine, Alcohol, or Sodium
Five groups: cereals vegetables and fruits milk and meat fats and fatty foods sugars and sugary foods. 1916: "Food For Young Children"
1943: "The Basic Seven" Gave number of servings but not serving size: milk and milk products meat, poultry, fish, eggs, beans, peas and nuts bread, flour and cereals leafy green and yellow vegetables potatoes and sweet potatoes citrus, tomato, cabbage and salad greens butter and margarine. What’s wrong with it? Complicated!
1956: "The Basic Four" Provided serving sizes for milk meat fruits and vegetables grain products. What’s wrong with it? Left out some important food! What? FATS & Sugar
1979: "Hassle-Free Guide to a Better Diet" moderate consumption of an additional food group: fats, sweets, and alcohol. What’s Missing? Different food needs for different ages/sexes
Fruits Group 1.Use fruits as snacks, salads or desserts. 2.Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-131 ½ c. daily Boys 14-182 c. daily Girls 9-181 ½ c. daily
Vegetables Group 1.Choose fresh, frozen, canned or dried. 2.Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-132 ½ c. daily Boys 14-183 c. daily Girls 9-132 c. daily Girls 14-182 ½ c. daily
Protein Group 1.Choose a variety of different protein sources. 2.In place of some meat and poultry, choose 8 oz. seafood per week. 3.Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. Jack Sprat http://www.dining.unc.edu/PortionSize sandConversions Boys 9-135 oz. daily Boys 14-186 ½ oz. daily Girls 9-185 oz. daily
Grains Group 1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2.Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. GrainsWhole Grains Boys 9-136 oz. daily3 oz. daily Boys 14-188 oz. daily4 oz. daily Girls 9-135 oz. daily2.5 oz. daily Girls 14-186 oz. daily3 oz. daily
Dairy Group 1.Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat- free milk. Get your calcium rich foods. Boys 9-183 c. daily Girls 9-183 c. daily
Serving Recommendations Based on: Age Gender Height Weight Physical Activity Level
Basic 4 Dietary Guidelines for Americans 1.Build a ________ _________. 2.Cut back on foods high in ________ ______, added _________ and _________. 3. Eat the right amount of __________ for you. 4. Be _________ ________ your way. solid fats healthy plate sugar salt calories physically active
Nutrition across the life span Infancy (birth – 1 year) – nutritional needs meet through human _________ or infant ___________. Early Childhood (2-5 years old) –____________is especially important, and nutritious _________ help meet the child’s daily nutrients needs. Middle Childhood (6-11 years old) – Snack food may need to be monitored because consumption of ________________and ________________ increase during this stage. milk formula breakfast snacks sugary foods empty calories
Nutrition across the life span Adolescence (12-19 years old) – an increased need for _________occurs due to rapid bone growth. Teens needs to increase intake of food containing calcium (dark _______ greens, oranges, beans, broccoli, dried fruits, nuts and herbs, tofu, salmon, sardines, etc. ) Young Adulthood (19-39) – eating a ______________ diet and _____________ __________ are good beginnings for young adults. ______ and _________ intake are very important. calcium leafy well-balanced exercising regularly iron calcium
Nutrition across the life span Middle Adulthood (40-65) – Eat a _________of food, maintain a desirable ______, avoid too much _____ and cholesterol, increase fiber intake, avoid too much sugar and sodium, exercise regularly, refrain from _________ and use and limit ________. Older Adulthood (over 65) – A _________ _______can help reduce some of the effects of ageing.. _________B6, B12, C, D, E, and thiamin, calcium, iron and zinc are important. Regular __________is needed. varietyweight fat smoking stress healthy diet Vitamins exercise
Read: Building Life Skills Chapter 16 Complete “Review It” questions at the End.
Standard Deviants Program 1- Intro to Nutrition (about 12 min- cut off right before/after food pyramids--- definitely before safety. Standard Deviants Program 1- Intro to Nutrition (about 12 min- cut off right before/after food pyramids--- definitely before safety. Calorie Math Calorie Math
To hard– need simpler worksheet. Use this for review and extra credit.
1. Start Here! -How many Servings? -What Size? 2. How many Calories & Energy 3. Limit these Nutrients 4. Good Stuff! Are your getting enough? Footnotes Extra Info Daily Value Quick Guide: 5% or less is low 20% or more is high