Nutrition

1. Nutrition Mr. Ramos

2. Lesson 1:Following the Dietary Guidelines • Objectives • Identify types and sources of nutrients. • Describe how to use the Dietary Guidelines. • Discuss how to use the Food Guide Pyramid. • Discuss how to distinguish between foods that are healthful and those that do not contain many nutrients.

3. Types of Nutrients • Food is the body’s source of energy • Energy in food is measured in units called calories or Calories. • The body uses nutrients to build and maintain tissues, help with body processes, or provide energy.

4. 6 Types of Nutrients • Proteins • Growth & Repair Body • Animal products, such as meat & eggs offer complete proteins • Amino acids make proteins

5. 6 Types of Nutrients • Carbohydrates • Provide the main source of energy for the body • Simple carbohydrates are sugars: fruit & milk • Complex carbohydrates are starches: bread, rice, cereal, & potatoes.

6. 6 Types of Nutrients • Fats • Provide long term energy storage • Absorbs certain vitamins • Help maintain healthy hair & skin • Saturated fats are solid at room temperature • Unsaturated fats are liquid at room temperature

7. 6 Types of Nutrients • Vitamins • Control processes in the body • Vitamin C helps your heart & muscles • Vitamin C can be found in fruits, meat, & eggs

8. 6 Types of Nutrients • Minerals • Involved in many body activities • Iron is essential for building blood & muscle • Calcium helps build strong bones

9. 6 Types of Nutrients • Water • Regulates body temperature • Helps eliminate waste • Chemical processes in the body occur in water • 6 – 8 Ounces of water daily

10. Dietary Guidelines: “You are what you eat” • Nutrition is the process by which the body takes in and uses food. • The Dietary Guidelines for Americans are a set of diet & lifestyle recommendations for healthy Americans ages two & older. • The United States Department of Agriculture (USDA) wrote the Dietary Guidelines. • Aim for fitness • Build a healthy base • Choose sensibly

11. Aim for Fitness • Aim for a healthful weight • Eat smaller meals • Reduce the risk of diabetes & heart disease • Consume meals rich in vitamins & minerals, & low in saturated fats • Be physically active each day • 60 minutes of moderate activity each day • Walk, swim, skate, etc.

12. Build a Healthy Base • Use the food guide pyramid • Choose a variety of grains • Good source of fiber • Choose a variety of fruits & vegetables • Good source of fiber • Keep food safe to eat • Refrigerate meat, dairy, & egg products

13. Choose Sensibly • Avoid foods that are high in fats, sugars, & salts. • Choose a diet low in saturated fats & cholesterol & moderate in total fat • Choose beverages and foods to moderate your intake of sugar. • Choose and prepare foods with less salt. • Do not drink alcohol.

14. The Food Guide Pyramid • Food Guide Pyramid helps you choose healthier food. • Foods at the bottom of the pyramid are more important. • Limit foods at the top of the pyramid

16. Food Choices • Limit foods that do not contain many nutrients: chips, cookies, candies, & ice-cream. • Go easy on oils, salad dressings, & buttery spreads. • Cut back on canned foods, instant soups, & lunch meals, such as bologna & ham. These foods contain a lot of sodium. • Increase your fiber intake by eating whole grain breads.

19. Lesson 2:Improving Your Eating Habits • Objectives • Demonstrate how to analyze a food label to evaluate and compare food choices. • List and analyze the influences on food choices. • Describe how to plan healthful meals in a variety of settings. • Explain how to plan, shop for, and prepare healthful meals and snacks.

20. Analyzing Food Labels • All processed food packages must have a Nutrition Facts Panel. • A processed food is a food that has been specially treated or changed. • Examples: crackers, cookies, frozen dinners, and macaroni & cheese. • A Nutrition Facts Panel is a label that provides information about the calories and nutrients that the food contains.

21. Reading a Nutrition Facts Panel

22. Analyzing Food Labels • Trans fats are harmful fats found in hydrogenated, or partially solidified, oils such as margarine and shortening. • Chips, cookies, crackers, & cakes usually have trans fats, which may provide even more cholesterol than saturated fats.

23. Influences on Your Food Choices • Availability – teens choose foods that are available to them • Family Influence – culture, background, & religion play a role in what people eat • Health Benefits – people avoid certain foods if they’re allergic, or they may eat broccoli & other high calcium foods to reduce the risk of developing osteoporosis

24. Influences on Your Food Choices • Situation – people choose different foods depending on who they are with • Mood – people choose certain foods when they are bored, happy, depressed, or angry • Body Image – worrying about being too fat or too skinny may cause people to choose certain foods over others

25. Influences on Your Food Choices • Cost – the amount of money people have & the price of the food determines what they will buy • Media – people are influenced to eat what they see in the media • Vegetarian lifestyle – vegetarians avoid red meat, chicken, and fish. • Vegan lifestyle – vegans reject all animal products, such as dairy, eggs, and honey.

26. Making Responsible Shopping Choices • Pay attention to Nutrition Facts Panel & avoid large quantities of fat, sugar, & sodium. • Foods labeled “fat free” have less than ½ of a gram of fat per serving. • Foods labeled “low fat” have 3 grams of fat or less.

27. Making Responsible Shopping Choices • Try shopping at stores that sell bulk foods. Bulk foods are often cheaper than foods that come in small packages. • Avoid foods that come in smaller packages. • At grocery stores, the more expensive products are usually placed at eye level.

28. Planning Healthful Meals • Provide steamed vegetables as a side dish. • Use skim or 1% milk for cereal & hot chocolate. • Avoid overuse of salt by adding herbs, such as rosemary, oregano, or basil to pasta or rice. • Order baked or broiled food instead of fried food. • Choose fruit or sorbet for dessert instead of ice cream.

29. The Role of Supplements • You can get some of the important vitamins and minerals you need by eating foods that are fortified. • To fortify is to add vitamins or minerals to a food. • Example: Most milk is fortified with vitamin D. Vitamin D helps the body absorb Calcium.

31. The Role of Supplements • A nutritional supplement is a nonfood pill, powder, or liquid that contains vitamins, minerals, or other healthful substances that some people want to add to their diet.

32. Nutrition Math Activity • 1. How many calories are in 4 cookies? • 2. How many calories are in the whole bag of cookies? • 3. How many calories are in 12 cookies? • 4. How much total fat is in 4 cookies? • 5. How much total fat is in the whole bag of cookies? • 6. How much total fat is in 12 cookies?

33. Nutrition Math Activity • 7. How many grams of protein are in 4 cookies? • 8. How many grams of proteinare in the whole bag of cookies? • 9. How many grams of proteinare in 12 cookies? • 10. How much sodium is in 4 cookies? • 11. How much sodium is in the whole bag of cookies? • 12. How much sodium is in 12 cookies?

34. Lesson 3:Foodborne Illnesses • Objectives: • Describe foodborne illnesses and their sources. • Identify the symptoms and treatments of foodborne illnesses. • Discuss how to reduce the risk of foodborne illnesses.

35. Foodborne Illnesses • A foodborne illness is an illness caused by consuming foods or beverages that have been contaminated with pathogens or toxins produced by pathogens. • Bacteria are tiny one celled organisms. • Some bacteria are beneficial and others cause disease.

36. Foodborne Illnesses • Bacteria can contaminate food. • To contaminate is to make dirty or impure. • Bacteria can spread easily from food to your hands or to other foods. • Bacteria can be destroyed through pasteurization. • Pasteurization is a process by which a food or liquid is heated to kill harmful organisms.

37. Sources of Foodborne Illnesses

38. Symptoms & Treatment for Foodborne Illnesses • Fever, nausea, vomiting, cramps, & diarrhea are typical symptoms of foodborne illness. • You should rest and drink plenty of fluids.

39. How Foodborne Illnesses Spread • It’s easy to transfer bacteria from one food to another, especially if you use the same knife or cutting board to prepare different foods without washing them in between. • Hygiene is healthful behaviors, such as cleanliness, that promote health & prevent disease. • Example: washing hands after using bathroom

40. How Foodborne Illnesses Spread • More foodborne illnesses occur in the summer, when the air is warm and bacteria grow more quickly, than in any other season. • Select your cold & frozen foods last when grocery shopping. • Rinse the top of cans and the can opener as well.

41. Keeping Food Safe • Wash your hands before preparing food with soap for at least 20 seconds. • Don’t chop salads on the same cutting board you used for raw meat without washing the board first. • Always wash fruits & vegetables before eating them.

42. Keeping Food Safe • Store meats and fish in heavy plastic containers in the refrigerator so that the juices don’t drip onto other foods. • Keep raw poultry, fish, eggs, and meat away from other foods, utensils, or plates.

43. Keeping Food Safe • Always cook foods well. • Microwaves do not heat food evenly, so stop the microwave & stir the food. • Use a microwave-safe container & loosely covered. This produces steam inside the container to kill bacteria.

44. Keeping Food Safe • Freeze all fish or meats that you cannot use in a few days. • Cut large chunks of meat into slices. Bacteria can grow in big portions of food because they take long to cool • Defrost food in the microwave or fridge; do not leave food to defrost on counter. • Use leftovers in fridge within 3 to 4 days. • Never leave meat, poultry, fish, or eggs at room temperature for more than two hours, or one hour if temperature is 90°F or above. Bacteria grow quickly when temperature is between 40°F and 140°F.

45. Lesson 4:Maintaining a Healthful Weight • Objectives: • Determine healthful weight and body composition. • Assess the health risk associated with being overweight or underweight. • Identify strategies for healthful weight management.

46. Some tests are not 100% accurate Healthful Weight • The healthful weight range for a person depends on many factors: height, build, muscle mass, & fat. • Body composition is the percentage of fat tissue and lean tissue in the body. • Skin-fold measurement Test • Electrical Devices

47. Finding Your Healthful Weight • A Height-Weight Chart can determine if your weight falls within a healthful range. • However, these charts do not take into account whether most of your weight is from fat or muscle.

48. Healthfyl Weight: Body Mass Index • The Body Mass Index (BMI) is a formula used to determine whether a person’s body weight is healthful. • There is a BMI scale for adults, children & teens ages 2 to 20. • Some people whom the BMI classifies as overweight may simply have more muscle tissue than others and may not be unhealthy. • Underweight BMI = under 5% BMI • Appropriate BMI = 5% - 85% BMI • Overweight BMI = 85% - 95% BMI Some tests are not 100% accurate

49. Body Mass Index (BMI)

50. BMI for Boys & Girls