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Nutrition

Nutrition. Life Education 1. Nutrition. What nutrition IS: Eating a variety of foods Following RDAs What nutrition ISN’T: Dieting. In groups…. On scrap paper, create a meal plan that your group thinks is nutritious! Include the foods that will be in the meal.

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Nutrition

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  1. Nutrition Life Education 1

  2. Nutrition • What nutrition IS: • Eating a variety of foods • Following RDAs • What nutrition ISN’T: • Dieting

  3. In groups… • On scrap paper, create a meal plan that your group thinks is nutritious! Include the foods that will be in the meal. • Include: Breakfast, lunch, dinner, and a snack • Be ready to share!!!

  4. Create a meal plan… • What common themes did we notice in the different meal plans we created? What similarities were there? • What does this tell us about our knowledge of nutrition?

  5. Nutrition • What terms do you think of when you think “nutrition?” • Where can you find RELIABLE information on nutrition?

  6. Evolution of the Food Pyramid • Food guidance system • Who can draw the old food pyramid? • Who can draw MyPyramid? • What are the differences?

  7. NEW: MyPlate • http://www.choosemyplate.gov/ • http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_green.jpg • http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

  8. Grains • 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

  9. Vegetables and Fruits • 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

  10. Milk/Dairy • 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

  11. Protein • 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

  12. Oils • 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)

  13. What makes up nutrition? • What are the nutrients that your body needs to survive?

  14. Carbohydrates • 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

  15. Fats • 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

  16. Proteins • 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

  17. Carbs, Fats, Proteins • Provide your body with energy! • Fat: 9 cal/gram • Carbs: 4 cal/gram • Proteins: 4 cal/gram

  18. Vitamins • 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

  19. Minerals • 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

  20. Water • You can live many weeks without food but only a few days without water • Essential for almost every function that keeps you alive

  21. What Water Does • 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

  22. Caloric Needs • Calories provide you with energy • How many calories per day do you need to give your body energy?

  23. Caloric Needs • Depends on: • Age • Gender • ACTIVITY level! • http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/calreqtips.pdf

  24. Nutrition 2 • Daily Recommended Amounts • Food Label Practice • Special Diets/Nutrition in the news

  25. True/False Check • 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

  26. Reading Food Labels • 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?

  27. Food Label

  28. Food Labels • Complete Food Label Group Activity Part 1(on board) • Compare • Better/Worse?

  29. Recommended Daily Amounts • What are the recommended daily amounts of: • Calories (about) • Fat (in grams) • Saturated Fat (in grams) • Cholesterol (in mg) • Sodium (in mg)

  30. Recommended Daily Amounts • 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

  31. Calories Review • How many calories per gram of: • Carbohydrates • Protein • Fat

  32. Calories Review • How many calories per gram of: • Carbohydrates: 4 cal/g • Protein 4 cal/g • Fat 9 cal/g

  33. Calories Practice • How many calories in a food if it has: • 3 g of fat • 10 g of protein • 12 g of carbs

  34. Calories Practice • 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

  35. Nutrition in the news • 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)

  36. Nutrition in the news • 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

  37. Nutrition in the news • 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.

  38. Nutrition in the news • Gluten Free Diet • Allowed foodsMany 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

  39. Nutrition in the news • Celiac Disease • Always avoidall 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

  40. Homework • Food Label Worksheet • Staple Food label to the sheet and complete the worksheet

  41. Nutrition 3 • Nutrient Dense/Empty • Evaluating Food Labels

  42. Food Label HW • Share your food label info: • Any interesting connections to what we discussed in class? Anything surprising • What is your overall assessment of the food?

  43. Fast Facts • 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

  44. Nutrient Dense vs. Nutrient Empty • 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?

  45. Food Label Evaluating Activity • 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)

  46. Fast Food Activity Lesson

  47. Fast Food Activity! • Vote on your favorite restaurant from this list: • Subway • McDonald’s • Burger King • Taco Bell • KFC • Pizza Hut • Or...?

  48. Now complete the fast food activity • http://www.fastfoodnutrition.org/r-nutrition-facts/Taco%20Bell-item.html

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