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Introduction to Nutrition

Developed by Raji Kaval MS RD Nutrition Specialist Jamie Sanchez RD Nutrition Specialist Kristin Williams MA Teacher Advisor. Introduction to Nutrition.

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Introduction to Nutrition

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  1. Developed by Raji Kaval MS RD Nutrition Specialist Jamie Sanchez RD Nutrition Specialist Kristin Williams MA Teacher Advisor Introduction to Nutrition

  2. This program is funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food stamp Program, call 1-888-328-3483. Network for a Healthy California--LAUSD

  3. To promote the consumption of fruits and vegetables as well as the encouragement of physical activity among children and their parents, who are eligible for the Food Stamp program. Goal of the Network

  4. Leading Contributorsto Premature Death* * McGinnis JM, Foege WH. “Actual Causes of Death in the United States.” Journal of the American Medical Association 1993, vol. 270, pp. 2207-2212.

  5. Seriously Overweight/Obese1 129,250,000 High Blood Pressure1 50,000,000 Diabetes2 17,000,000 Coronary Heart Disease1 12,900,000 Osteoporosis3 10,000,000 Cancer4 8,900,000 Stroke1 4,700,000 ---------------------------------------------------------------------------------- Total 232,750,000 Number of Americans Affected by Diet- and Inactivity-Related Diseases US Population as of March 12, 2008 was 303,617,664 1. American Heart Association (AHA). Heart Disease and Stroke Statistics -- 2003 Update. Dallas, TX: AHA, 2002. 2. Centers for Disease Control and Prevention, U.S. Department of Health and Human Services. Diabetes: Disabling, Deadly, and on the Rise, At-a-Glance 2002. Atlanta: CDC, 2002. 3. National Osteoporosis Foundation. Osteoporosis Disease Statistics: Fast Facts. Accessed at <http://www.nof.org/osteoporosis/stats.htm> on January 10, 2002. 4. American Cancer Society (ACS). Cancer Facts & Figures 2003. Atlanta, GA: ACS, 2003

  6. Studies have shown that adequate nutritional intake has positive benefits on learning as well (as reported in the ASCD Health in Education Network Update) : improved attention span and short-term memory improved emotional affect and social functioning improved attendance at school Why is it important for classroom teachers to teach Nutrition ?

  7. Let’s play Jeopardy with our Nutrition Specialist Let’s have some fun!!

  8. -1992-Food Guide Pyramid

  9. -2005-MyPyramid

  10. USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. Calorie levels are based on: * Age * Gender * Activity * Height * Weight One Size Does Not Fit All!

  11. Three Key Messages • Make smart choices within and among the food groups. • Keep a balance between food intake and physical activity. • Get the most nutrients from your calories.

  12. It’s Time for Physical Activity!Let’s Play Food Groups Energizer

  13. Whole-wheat flour Bulgar (cracked wheat) Oatmeal Whole cornmeal Brown rice Kasha (buckwheat groats) Whole Grains

  14. Check ingredient lists on labels. Look at dietary fiber on Nutrition Facts panel. Make gradual changes… build up to 100% whole grain breads and cereals. Substitute whole grains for refined in recipes (start with half). Be adventurous and try quinoa, bulgar, kasha, and other grains. Add whole grains to mixed dishes. Make Half Your Grains Whole

  15. Carbohydrates are the chief and preferred energy source of the body. It is the only source of energy for your brain. 45-65% of the calories should come from carbohydrates* Food Sources : Grains, fruits and vegetables 1gm of carbohydrate yields 4 calories * Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. CARBOHYDRATES

  16. Simple Quickly enter blood stream Examples: Soft Drinks Candy Table Sugar Honey White Bread Pastries Complex Release sugar into blood stream slowly Choose complex over simple for better nutrition Examples: Fruits Vegetables Whole Grains Beans CARBOHYDRATES

  17. Carbohydrates are stored in the body as glycogen to be used for energy at a later time Converted to body fat only if you consume more calories than your body needs When the body does not get enough carbohydrates, muscle, fat, and protein are broken down to make fuel for the brain Too much / Too little

  18. Dietary fibers are part of plant foods that are not digested when eaten. They are not absorbed in the body and hence are not nutrients. Insoluble Fibers – are not soluble in water Examples: Cellulose, hemicellulose and lignin Sources: Bran, whole grain products, fruits and vegetables. Soluble Fibers – absorbs water and becomes gummy Examples: Gums, Pectins, and mucilages Sources: Dried beans, oats, barley and many fruits and vegetables. Fiber

  19. Help your children enjoy: * Dark green vegetables * Orange vegetables * Legumes * Starchy vegetables * Other vegetables Vary Your Veggies

  20. Set a good example! Buy fresh veggies in season. Use more fresh or frozen, less canned (except low sodium). Have cut veggies available for snacks. Have salad with dinner every night. Add veggies to casseroles, pasta sauce, quick breads, etc. Select fast food salad rather than fries, at least sometimes. Choose dark salad greens over iceberg. Vary Your Veggies

  21. Use fruits in salads, side dishes,main dishes, desserts, and for snacks. Keep fresh and dried fruit handy for snacks. Cut up fruit on cereal, pancakes, and waffles. Include canned and frozen fruits. Buy in season. Be adventurous and try unusual fruits. Choose fruit more often than juice. Limit juice to about 6 ounces a day. Focus on Fruits

  22. Vitamins are nutrients that are needed in small quantities and each of them have important and specific functions in the body. Water soluble Dissolve in water and carried in blood stream Significant amounts are not stored in body. Excess are excreted Ex. All B Vitamins and Vitamin C Fat soluble Dissolve in fat and carried in blood stream Body can store fat soluble vitamins Too much can be harmful Ex. Vitamin A, D, E and K VITAMINS

  23. Minerals are naturally occurring chemical elements found throughout the body in bones, teeth, muscle, blood, and nerves. Macro or Major Minerals : Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium Micro or Trace Minerals : Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, Zinc. MINERALS

  24. Antioxidants protect the cells in our bodies. Antioxidants appear to prevent or repair damage caused to the body’s cells by harmful substances called “free radicals” Ex: Carotenoids, Vitamin E, Vitamin C, Selenium. Phytochemicals are neither vitamins nor minerals and occur naturally in plant foods, such as fruits, vegetables and grains. They are responsible for the vibrant colors in fruits and vegetables. They are powerful antioxidants. Ex: Anthocyanins – blue and purple colored fruits and vegetables; Flavonoids – berries and cherries; Tannins – lentils, beans, tea, grapes. Antioxidants and Phytochemicals

  25. Let’s Look at some fruit drinks and their nutritional quality!

  26. Focus on fat-free or low-fat milk. Drink fat-free or low-fat milk with meals and snacks. Choose low-fat cheeses. Use milk to make hot cereals. Have low-fat yogurt as a snack. Use lactose-free products if needed. Select non-dairy high-calcium foods and beverages if desired Get Your Calcium Rich Foods

  27. Math Activity – Remembering Units

  28. Select leanest cuts of meat. Trim all fat and remove skin from poultry. Prepare with no added fat. Choose lean luncheon meats. Eat beans as main dishes. Eat fatty fish in moderation. Include nuts in snacks, salads, and main dishes. Go Lean With Protein

  29. 10-35% of the calories should come from Proteins* needed for repair and growth Food Sources Animal sources: Meat, Poultry, Fish, Eggs, and Milk Plant sources: Beans, Peas, nuts, tofu, and grain products 1 gm of protein yields 4 calories * Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. PROTEIN

  30. A high protein diet may be high in fat, contributing to: Heart Disease Diabetes Some cancers Side effects of too much protein: Metabolic imbalance Toxicity Nervous system disorders Kidney problems Dehydration May cause Calcium loss* * SOURCE: American Journal of Kidney Diseases 2002 Too Much Protein

  31. 20-35% of your calories should come from fat*. Fats supply energy and support other functions Nutrient transport- Vitamins A, D, E, K Growth healthy skin Protects vital organs part of many body cells They add flavor, texture to your food. High satiety value. * Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. FATS

  32. Food Sources: Unsaturated (liquid at room temperature) Oils: canola, corn, olive, soybean, and sunflower. Foods naturally high in oil: nuts, olives, avocados, and some fish Foods with oil as the main ingredient: mayonnaise, certain salad dressings, and margarine Saturated (solid at room temperature) Butter, margarine, meat fat, poultry fat, and milk products FATS

  33. Let’s Read the Label for Fat content.

  34. At least 30 minutes of Physical Activity* for adults and 60 minutes for children most (preferably all) days of the week * Physical activity level should be between moderate to vigorous level Physical Activity Recommendation forAdults and Children

  35. Walking briskly (about 3½ miles per hour) Gardening/yard work Hiking Golf (walking and carrying clubs) Weight training (general light workout) Bicycling (less than 10 miles per hour) Dancing “Moderate” Physical Activities

  36. Aerobics Heavy yard work, such as chopping wood Swimming (freestyle laps) Basketball (competitive) Running,jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Weight lifting (vigorous effort) Walking very fast (4½ miles per hour) “Vigorous” Physical Activities

  37. Means a lifestyle that includes only the physical activity of independent living “Sedentary” Lifestyle

  38. It’s Time for Physical Activitywith Music!

  39. Let’s play Jeopardy with our Nutrition Specialist Let’s have some fun!!

  40. mypyramid.gov – official website of the new food guidance system www.nutrition.gov - federal portal to many nutrition and health websites www.nal.usda.gov/fnic - reliable nutrition resources for consumers and professionals edis.ifas.ufl.edu – University of Florida/IFAS downloadable Extension publications www.lapublichealth.org- LONG BEACH USD TEACHER TRAININGS Resources

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