Nutrition Unit

1. NutritionUnit 9.NPA.1 & 2 & 2.2

2. RAM Block • Marcus usually eats dinner with his parents, but sometimes they have to work late. When Marcus is on his own, he often just microwaves a frozen meal. He wishes he knew more about how to fix healthful and satisfying meals for himself. • DIRECTIONS: •  Write a dialogue between Marcus and his parents in which he explains his wish for healthful dinners. • In the dialogue, Marcus and his parents should come up with ideas for how he can make tasty, healthful meals on his own.

3. DO NOW 1. Of the following breakfast items, which is most healthy? • A doughnut • Bacon and eggs • A bagel with cream cheese • A bowl of whole grain cereal with skim milk 2. Of the following snack items, which the least healthy? • French fries • Air popped popcorn • An apple • Raisins 3. The serving label tells you which of the following? • The cost of the item • The nutritional amounts • The temperature to cook it • How it tastes

4. ANSWERS 1. D- A bowl of whole grain cereal with skim milk 2. A- French Fries 3. B- The nutritional amounts

5. Essential Questions • Recall the number of servings recommended from each food group and the need for balanced nutrition • State the number of servings for fruits, vegetables, meat & beans, grains, and dairy based on a 2,000 calorie diet • Evaluate your daily eating patterns. Do they match up with the recommendations? What is one thing you can do to make sure you are getting a well balanced diet?

6. What are Calories? • A calorie is a way to measure how much energy a food provides to your body • The body needs energy (calories) to do anything • How much depends on many factors including what you do during a day • sleep all day, exercise • The average adult male needs between 2,000 and 3,000 calories a day. • If he eats this amount of energy a day he would neither gain nor lose weight.

7. 6 Essential Nutrients • Water • Carbohydrates • Proteins • Fats • Minerals • Vitamins

8. Water • Makes up about 60% of your body weight • Carries nutrients to tissues • Carries away waste • Cools the body

9. Supply most of the energy that enables the body to do work • 1 gram = 4 calories • Foods high in carbohydrates • anything made with flour or sugar • grains • foods with added sugar • starchy vegetables (potatoes and corn)

10. Protein • Supply energy and building material for muscle, hair, and skin • 1 gram = 4 calories • Foods high in protein • Milk • Eggs • Cheese • Peanut butter • Lean meats • Fish • Beans • Nuts & seeds

11. Fats • Essential for the proper functioning of the body • Very concentrated energy made of glycerol and fatty acids • Healthy skin and hair are maintained by fat • Helps the body absorb and move the vitamins A, D, E, and K through the bloodstream • Fat provides 9 calories per gram

12. Minerals • Maintain body structures and fluids necessary for growth • Helps form bones and teeth • Helps your body make hormones and regulate your heartbeat • Examples: • Calcium (milk) • Potassium (bananas) • Iron (red meat & seafood)

13. Vitamins • Control chemical processes that turn food into energy and body tissue • Vitamin A (sweet potatoes) • Promotes healthy skin & bone development • Vitamin D (salmon & tuna fish) • Helps the body use calcium • Vitamin C (citrus fruits) • Protects against infection

14. Grains: 6oz.Veggies: 2 ½ cupsFruit: 1 ½ cupsDairy: 3 cupsMeat & Beans: 5oz. DAILY RECOMMENDATIONS

15. My Plate Video

16. My Plate • Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions. • Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk. • Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals -    and choose the foods with lower numbers. • Drink water instead of sugary drinks.

17. Serving Sizes: GRAINS • 1 slice of bread • 1 ounce of cereal (½ to 1 cup, depending on the cereal) • ½ cup of rice • ½ cup of spaghetti • ½ hamburger bun • ½ bagel • 1 tortilla • 1 ounce of pretzels

18. Serving Sizes: FRUIT • 1 medium apple, banana or orange • ½ cup of grapes • ½ cup of cooked, chopped or canned fruit such as watermelon or fruit cocktail • ¾ cup of fruit juice, such as orange juice or apple juice

19. Serving Sizes: VEGGIES • 1 cup of raw leafy vegetables such as lettuce or spinach • ½ cup of other vegetables such as broccoli, green beans, corn, tomatoes, and mashed potatoes • ¾ cup of vegetable juice

20. Serving Sizes: DAIRY • 1 cup of milk or yogurt • ½ cup of ice cream • ½ cup of pudding • 2 ounces of American cheese (1 to 2 slices)

21. Serving Sizes: Meat, Poultry, Fish, & Beans • 2 to 3 ounces of cooked meat, chicken or fish • 1 egg • 1 hot dog • 2 tablespoons of peanut butter • ½ cup of cooked beans

22. Food Group Foldable • We will now be making a Food Group Foldable • Fold a piece of paper in half • Divide your paper into 5 sections, making a cut for each tab • Label each tab • FRUITS • GRAINS • DAIRY • PROTEIN • VEGETABLES

23. Activity • We will be completing each tab together • Be sure to write important information on the RIGHT side of your tab • After we go through all of the food groups you will look back through your guided notes to find some more information • On the left side you will write the recommended serving size, list a few examples, and draw a picture of an example

24. Vegetables • The vegetable portion of MyPlate is shown in green. • It's one of the largest sections on the plate. • That's because vegetables provide many of the vitamins and minerals we need for good health. • Veggies are naturally low in calories, and the fiber in them helps us feel full. • Choosing variety is important when it comes to vegetables: • Dark green vegetables • Like broccoli, spinach, and kale • Provide different nutrients from orange and red vegetables • Like squash, carrots, and sweet potatoes

25. Fruits • Like veggies, fruits contain vitamins, minerals, and fiber. • The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. • Whole fruit is the best choice • Fruit juices have more calories per serving than whole fruit, and you're not getting the fiber. • As with veggies, it's good to mix up your fruit choices

26. Grains • The orange section on the MyPlate graphic shows the proportion of grains you should eat. • Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. • Refined grains (white flour) have been processed, removing vitamins, mineral, and fiber. • Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing. • Try to choose at least half of your day's grains from whole-grain sources like whole-wheat bread, brown rice, or oatmeal.

27. Proteins • Foods that are high in protein help the body build, maintain, and repair tissue. • They also have nutrients like B vitamins and iron. • The purple section on the MyPlate graphic shows the proportion of protein you need. • Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. • Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. • When eating meats, choose lean or low-fat options and try to minimize deli meats and other processed meats that are high in sodium.

28. Dairy • The blue circle on the MyPlate graphic represents dairy products that are rich in calcium, like milk, yogurt, and cheese. • Calcium-fortified soy milk is also included in the dairy group. • Calcium is essential for growth and building strong bones and teeth. • Choose fat-free or low-fat dairy products most of the time. • The blue circle shows dairy as a "side" to your meal, like a glass of milk. • But dairy can be incorporated in your meal, like a cheese quesadilla, or served as a snack, like a yogurt.

29. Reading Food Labels 9.NPA.1 & 1.3 2.1- 2.3

30. DO NOW—see what you know 1. Which of the following is an example of a food not requiring a nutrition label? a. Cheese b. Potato chips c. Spices d. Candy 2. Which nutrient is not required on all nutrition facts labels? a. Protein b. Potassium c. Calcium d. Carbohydrates 3. True or false? You can eat as much “low-fat” food as you want, because it’s a good diet food and will keep you full without too many calories. 4. On the nutrition label the ingredients list is put in this order: a. Alphabetically b. Randomly c. With the better foods for you put first d. With whichever ingredient that there’s the most of listed first

31. ANSWERS 1. c. Spices 2. b. Potassium 3. False 4. d. With whichever ingredient that there’s the most of listed first

32. Food Label Video

33. Which food would you prefer to have if you were stranded on a deserted island? WHY? Ingredients 
Sugar, partially hydrogenated vegetable oil (may contain one of more of the following oils: coconut, cottonseed, palm kernel, canola or soybean), corn syrup, sodium caseinate (a milk derivative), natural and artificial flavors, dipotassium phosphate, mono and diglycerides, salt. Ingredients 
Fish, sufficient water for processing, shrimp, guar gum, steamed bone meal, titanium dioxide, potassium chloride, salt, iron oxide (vitamins E, A, D3, B-12), thiamin monooxitrate (vitamin B1), ferrous sulfate, zinc sulfate, magnesium sulfate, copper sulfate, pyridoxine hydrochloride (vitamin B-6), natural flavor, niacin, calcium, pantothenate, riboflavin, supplement (vitamin B-2), cobalt carbonate, menadione sodium bisulfate complex (source of vitamin K activity), folic acid, potassium iodide and biotin. Ingredients
Sugar, corn syrup, food starch-modified, apple juice from concentrate, less than 1.5% citric acid, confectioner's glaze, artificial and natural flavors, gum acacia, coloring (includes yellow 5, red 40, yellow 6, blue 1).

34. Reading Food Labels • Ignore the front of the package hype!  • Manufacturers can't actually lie on labeling, but they can stretch the truth when trying to get your attention to buy their product. • Every packaged food must include a list of ingredients. • The ingredient in largest quantity is listed first, while the one in smallest quantity is listed last. • Food labels can't tell you what foods to eat — that's your decision! But they can help you find foods that taste good and treat your body right.

35. Serving Size • Start with the serving size amount. • All the information on the rest of the label is based on that amount. • Sometimes a serving size will be way less than you're used to eating — like only half a cup of cereal. • The label will also list how many servings are in the package. • Even things that seem like they'd be a single serving, such as a bottle of juice or packet of chips, may contain more than one serving.

36. Serving Sizes

37. Calories A calorie is a way to measure how much energy a food provides to your body. The number on the food label shows how many calories are in one serving of that food. Calories from fat - Food labels show Calories from Fat so you can limit the amount of fat you eat for a healthier diet. No more than 30% of your daily calories should come from fat. Higher fat foods should be eaten in smaller portions.

38. Percent Daily Value • These percentages show the amounts of nutrients an average person will get from eating one serving of that food based on a 2,000 calorie diet. • If a food has a daily value of: • 5% or less = low in that nutrient • 10-19% = good source of that nutrient • 20% or more = excellent source of that nutrient

39. Fat • Total fat shows how much fat is in a single serving of food. • Too much  Obesity • Our bodies do need some fat every day. • Choose foods that have 3 grams of fat or less for every 100 calories in a serving. • Some fats are better than others. • Unsaturated fats, which are found in vegetable oils, nuts, and fish, are often called "good fats.” • Saturated and trans fats are considered "bad" because they can increase a person's risk for developing heart disease.

40. Cholesterol Cholesterol isn't entirely bad for you — it's important to production of vitamin D and some hormones. Blood cholesterol comes in two major types: HDL (the good kind) and LDL (the bad kind). Too much LDL cholesterol in a person's blood increases the risk of heart disease. So it's a good idea for even teens to watch how much cholesterol they eat, along with saturated and trans fats, which tend to raise levels of LDL cholesterol in the blood

41. SODIUM • Sodium is a component of salt. • Almost all foods contain sodium. • it adds flavor and helps preserve food • Processed, packaged, and canned foods usually have more sodium than freshly made foods. • Small amounts of sodium keep proper body fluid balance. • Too much sodium can increase water retention and blood pressure in people who are sensitive to it.

42. TOTAL CARBOHYDRATE • This amount covers all carbohydrates, including fiber and sugar. • The best sources of carbohydrates are fruits and vegetables, along with whole-grain foods. • Most of your daily calorie intake should come from carbohydrates. • Sugars are found in most foods. • When a food contains lots of sugar, the calories can add up quickly. • Soda, candy, and other foods that are high in added sugar are considered "empty calories" because they usually don't offer a lot of other nutrients.

43. Fiber Fiber helps keep your digestive system healthy. Fiber can also help reduce cholesterol levels. Best of all, fiber has no calories and it can help you feel full. Check the label and pick foods that have at least 3 grams of fiber per serving. Can you name some foods that are high in fiber?

44. Protein Most of the body — including muscles, skin, and the immune system — is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. Be sure the foods you eat give you some protein. Name some foods that are high in protein.

45. Vitamins & Minerals Choose foods that are high in a variety of vitamins and minerals. The FDA requires food manufacturers to include information about vitamin A, vitamin C, calcium and iron. Sometimes you'll see other important vitamins and minerals listed on the label, especially if the product contains significant amounts. Some vitamins — like vitamin C — are water soluble, which means that the body can't store them so they need to be consumed daily.

46. Nutritional Claims: Fat-Free - Less than 1/2 gram of fat per serving Low-Fat - 3 grams of fat or less per serving Reduced Fat - 25% less fat than the original product Light - 50% less fat than the original product Low Cholesterol - 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving Sodium Free - Less than 5mg of sodium Sugar Free - Less than 1/2 gram of sugar High Fiber - 5 grams or more of fiber

47. ARE YOU SMARTER THAN A FOOD LABEL?FOOD LABELS MAY NOT BE TELLING THE TRUTH

48. Practice • We will now practice reading and analyzing food labels • You may work in groups of 3-4 • Your group will hand in 1 paper • Make sure you all put your names on it!!