Introduction to Culinary Arts

1. Introduction to Culinary Arts 10.1 Nutrition

2. FOCUS STANDARDS GPS Focus Standards: • CA-ICA-9 Student will examine an introduction to nutrition including the six classes of nutrients, proteins, and carbohydrates: simple , complex, fats, vitamins, minerals and water. a. Discuss and develop knowledge of the importance of My Pyramid and examine how My Pyramid can be misleading and complex due to cultural constraints, eating disorders, and food allergies. b. Examine the six major food groups, nutrient contributions of vitamins, minerals, and nutrient variability within a group and daily recommended intake. National / Local Standards / Industry / ISTE: • NFCS-9.3.2. Appraise and interpret nutritional data.

3. UNDERSTANDINGS & GOALS Enduring Understandings: • Nutrition today has become a critical and integral component within the Culinary Arts and the need for a full comprehensive understanding is vital. The use of My Pyramid allows students to use interactive internet material to evaluate their own needs Essential Questions: • Why did the U.S. government decide that food labels were required on food items sold in the United States? • Why is the information significant when determining a healthy diet plan? • How can you tell if a product with a food label is healthy? Knowledge from this Unit: • The student will understand the importance of a food label. • The student will understand nutritional needs of the human body. • The student will understand the importance of a healthy diet. Skills from this Unit: • The student will know how to develop a balanced, healthy diet. • The student will know how to accurately read and comprehend food labels. • The student will know how to accurately proportion serving sizes.

4. NUTRITION TERMINOLOGY CA-ICA-9 Student will examine an introduction to nutrition including the six classes of nutrients, proteins, and carbohydrates: simple , complex, fats, vitamins, minerals and water. • Nutrition • Nutrients • Essential nutrients • Calorie • Dietary Reference Intakes (DRI) • MyPyramid • Nutrient-dense food • Daily Values • Obesity • Dietary Guidelines • Nutritional balance • Portion control

5. NUTRITION TERMINOLOGY • Nutrition- the way our body takes in and utilizes foods • Nutrients- substances in food that nourish the body (proteins, lipids, carbohydrates, water, vitamins, and minerals) • Essential nutrients- nutrients that the body cannot make and must be supplied by diet • Calorie- the unit used to measure the amount of energy contained in foods • Dietary Reference Intakes (DRI)-set of recommended values for nutrient intakes for healthy individuals and groups. • MyPyramid- a food guidance system that helps you select the right foods in the right amounts to meet your needs • Nutrient-dense food- foods that have high nutritional value compared with the amount of calories they supply • Daily Values- the amount of nutrients your body needs each day • Obesity- dangerously overweight and prone to many health risks • Dietary Guidelines- helps people create a healthy and well-balanced diet • Nutritional balance- to provide enough calories to meet energy needs and enough specific nutrients to promote health • Portion control- controlling the quantity of particular foods by using appropriately sized servings

6. FOOD LABEL ASSIGNMENT • Go to http://frenchhs.lpsb.org/food%20label%20activity.htm • http://www.nutrientfacts.com/ (To create a nutrition facts panel) • Go to http://utah.agclassroom.org/htm/student/webquests/labelable • Complete the questions and interactive game at the end

7. Food Label Scavenger Hunt • Give six reasons that foods need to be labeled? Source of consumer education, mandatory, food statements must meet FDA/USDA definitions, health claims and affects of diet on health, makes comparison of products easy, helps you balance food choices • In which order are ingredients listed on the label? In order of descending weight • According to the Food and Drug Administration (FDA) website, what federal act, along with its amendments, requires labeling for foods? Federal Food Drug and Cosmetic Act and its amendments. • For what foods is food labeling required? required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc.

8. Food Label Scavenger Hunt • For what foods is food labeling voluntary? for raw produce (fruits and vegetables) and fish • The FDA website has divided the example label into five sections. List the 5 sections. Serving size, calories, limited nutrients, needed nutrients, footnote • Serving size influences what two things? Explain using an example. Number of calories and nutrients listed on the top part of the label…makes it easier to compare similar foods • What is the general guide to calories? (See yellow chart) 40 calories is low…100 calories is moderate…400 calories or more is high

9. Food Label Scavenger HuntDeciphering Food Labels • What do calories measure? How much energy food provides the body • Dieticians usually recommend that no more than ___30____% of calories come from fat over the course of a day. • What information does the % Daily Value shown in the right column of a food label provide? The portion of the amount of daily recommended nutrients the product provides, based on a 2000 calorie diet • Why is the % Daily Value useful? What is the % Daily Value goal for each day? Determines whether food is high or low in certain nutrients…20%

10. Food Label Scavenger Hunt • FDA website • The Nutrients section of the label can be divided into what two main groups? Limited and needed • What information does the Footnote on a label provide? it shows recommended dietary advice for all Americans--it is not about a specific food product…"%DVs are based on a 2,000 calorie diet". This statement must be on all food labels.

11. Discuss the components of a Nutrition Facts panel: product specific information (serving size, servings per container, calories and calories from fat, nutrient amounts and percentages of the Daily Values) versus Daily Values.

12. Food Label Worksheet • The common name and form of this food is Fat Free Milk. • What is the third most common ingredient in this product? ____Vitamin A__ • How many servings are in the container? __8____ • The size of one serving of this product is __1 cup__, the metric size is __mL___. • List the “key nutrients” (good) over 10% of the Daily Value this product contains Vitamin A, Vitamin D, Calcium

13. How many fat grams of total fat does a serving of this product provide? __0____ What % of the Daily Value for saturated fat does a serving of this product provides? __0%____ What is the unit used to measure cholesterol in the food product? ___mg___ Does this product contain excessive amounts of fat, cholesterol, sodium, or calories? ___No____ Food Label Worksheet

14. Food Label Worksheet • How many calories in a serving of this product are from carbohydrates? __3.6_ • Is this product a better source of vitamin A or vitamin C? _____Vitamin A______ • How many servings of this product would a person need to receive 100% of the Daily Value for calcium? __26.4___ • Is this product a good source of iron? _____No________

15. FOOD, NUTRIENTS, AND ENERGY The Six Nutrient Groups Carbohydrates Fats Proteins Vitamins Minerals Water Each of these nutrients, in recommended quantities, is vital to good health. (TYPES) Each nutrient has specific jobs to perform in the body. (FUNCTIONS) You must obtain these substances from the foods you eat. (SOURCES) Without adequate amounts, your risk of various health problems will increase. (RISKS)

16. Nutrientsthe basic components of food that nourish the body ESSENTIAL (Energy Nutrients) • Carbohydrates- preferred body fuel • Fats- a concentrated energy source • Proteins- the body’s building blocks NONESSENTIAL (Noncaloric Nutrients) • Vitamins- drives of cell processes • Minerals- regulators of body functions • Water- the forgotten nutrient

17. NUTRIENTS FLAP BOOK

18. Computing ApproximateDaily Energy Needs

19. WHAT IS AVERAGE, REALLY? • Body mass index (BMI)- calculation of body weight and height • Healthy weight-a BMI of 18.5 o 24.9 • Overweight- a BMI of 25 to 29.9 • Obese- a BMI of 30 or more • Underweight- a BMI below 18.5 • Skinfold test- using a special tool called a caliper to measure the thickness of a fold of skin • Subcutaneous fat- fat that lies underneath the skin and accounts for about half the fat in the body • Bioelectrical impedance- measures the body’s resistance to a low-energy electrical current

20. BASAL METABOLIC RATE (BMR) Women Men Weight in pounds X 0.4 calorie per pound = basal energy needs per hour Basal energy needs per hour X 24 hours = basal energy needs per day Weight in pounds X 0.5 calorie per pound = basal energy needs per hour Basal energy needs per hour X 24 hours = basal energy needs per day

21. BODY MASS INDEX (BMI) AT- HOME SKINFOLD TEST WEIGHT IN POUNDS / THE SQUARE OF YOUR HEIGHT IN INCHES ANSWER X 705 EXAMPLE (145 POUNDS / 69 INCHES SQUARED) X 705 (145 / 4,761) X 705 0.0305 X 705 = 21. 5 (ROUNDED) BMI Grasp the skin on the back of your upper arm halfway between your shoulder and elbow. Pinch this fold of skin between your thumb and forefinger clasping only the fat, not the muscle. Measure the distance (distance of more than one inch may indicate a high percentage of body fat

22. Tools for Planning a Healthful Diet • Daily Values- recommended nutrient intakes based on daily calorie needs. • Learn to use the percent Daily Values to see how foods contribute to your daily nutrient needs. • Nutrient Density- comparison of the nutrients provided by a food with the calories provided by the food. • High Nutrient Density- Food that provides a greater percentage of nutrient needs than calorie needs • Low Nutrient Density- Food that provides a lesser percentage of nutrient needs than calorie needs • Calculating nutrient density involves looking at a person’s daily nutrient and calorie needs

23. Tools for Planning a Healthful Diet • Food Guide Pyramid- a visual tool used to help people plan healthful diets • Divides foods into five main groups • Recommends a range of daily servings people should eat from each group • Location of the groups in the Pyramid reflects a healthful eating pattern. • Determine daily serving needs-age, sex, body size, activity level • Serving size- amount of a food item normally eaten at one time.

24. Tools for Planning a Healthful Diet Dietary Guidelines for Americans 10 recommendations developed to help healthy people age two and over know what to eat to stay healthy. • Aim for a healthy weight • Be physically active each day • Let the Pyramid guide your food choices • Choose a variety of grains daily, especially whole grains • Choose a variety of fruits and vegetables daily • Keep food safe to eat • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • If you drink alcoholic beverages, do so in moderation *Use variety, moderation, and balance*

25. Guidelines for reducing calories and changing eating habits Evaluate weight-loss plans carefully Control calorie intake through planned food choices Changing eating habits Increase levels of daily activity Avoid eating a large amount of food at any one time of the day Eat three to six planned meals throughout the day rather than eating haphazardly. Make breakfast a habit Keep a lean refrigerator and cupboard Eat slowly Avoid talking on the phone or watching TV while eating Before a meal begins, drink a glass of water Avoid feeling the need to finish leftover foods Use a smaller plate Avoid taking second helpings of foods When eating out, try to decide what you will have before other people order Avoid weighing yourself Reward yourself for small successes

26. TIPS FOR WEIGHT GAIN Consume extra calories by choosing more calorie-dense foods Avoid small amounts of calorie-dense toppings (salad dressings) Try eating bigger, more frequent meals Consume snacks between meals (sandwiches, puddings, and thick soups) Limit bulky, low-calorie foods (leafy vegetable salads and clear soups) Avoid drinking extra fluids before eating or during your meal

27. REQUIREMENTS FOR YOUR HEALTHFUL DIET • US Guidelines: Calorie Needs For Teenagers Teenage Girls Age Average Calorie Needs Each Day • 11-14 years 2200 calories • 15-18 years 2200 calories Teenage Boys Age Average Calorie NeedsEach Day • 11-14 years 2500 calories • 15-18 years 3000 calories

28. Using Food Recommendations and Guidelines • Keep a Food Diary • Record of the kinds and amounts of foods and beverages consumed for a given time • Analyze Your Diet • Plan Menus Using the Food Guide Pyramid

29. Individual Diet Plan Project • Step One- Create your “MyPyramid Plan • Visit MyPyramid website: www.mypyramid.gov • Click on “MyPyramid Plan” • Enter correct information • Copy and paste information provided • Step Two • Develop a chart with 8 columns and 7 rows • Label according to the menu page provided • Create daily menus for all seven days- do not skip any meals • All menus must include serving sizes to indicate portion sizes • Step Three • Use “My Food-A-pedia” on the MyPyramid website • Enter each type of food from one day of your menu chart and search for food group servings and calorie totals • Portion sizes must be included to get accurate results

30. Individual Diet Plan Project • Use your time wisely!! • Be as specific as possible and use variety. • Grading • Daily Menus (25 points X 7 days)= 175 points • My Pyramid Plan Printout = 75 points • Food-A-Pedia Calorie Calculations= 75 points • Neatness/Accuracy = 25 points • Timeliness = 25 points TOTAL POINTS = 375 points

31. DIET ANALYSIS • Eating these amounts from each food group daily may help you gradually reach a healthier weight. This plan is a 2000 calorie food pattern. Click here for more information about weight loss diets.This plan is based on average needs for a 37 year old female, 5 feet 4 inches tall, physically active 30 to 60 minutes a day, in the healthy weight range. • Grains 6 ouncestips • Vegetables 2.5 cupstips • Fruits 2 cupstips • Milk 3 cupstips • Meat & Beans 5.5 ouncestips • 1 Make Half Your Grains Whole - Aim for at least 3 ounces of whole grains a day. • 2 Vary Your VeggiesAim for this much every week:Dark Green Vegetables = 3 cups weeklyOrange Vegetables = 2 cups weeklyDry Beans & Peas = 3 cups weeklyStarchy Vegetables = 3 cups weeklyOther Vegetables = 6 1/2 cups weekly • Oils & Discretionary Calories - Aim for 6 teaspoons of oils a day.Limit your extras (extra fats & sugars) to 265 Calories.Physical ActivityPhysical activity is also important for health. About 60 minutes of moderate to vigorous activity most days can help you manage your body weight and prevent gradual gain. About 60 to 90 minutes daily can help you maintain weight loss. If you are inactive, work up to these amounts gradually.

32. INDIVIDUALIZED EATING PLAN

33. MY FOOD-A-PEDIA

34. Plan #1: Beginner Monday: Walk for 10 minutes. Tuesday: Walk for 10 minutes and do 15 minutes of strength training exercise. Wednesday: Bike 15 minutes or 5 to 10 minutes on a stationary bike. Thursday: Do 15 minutes of strength training exercises. Friday: Swim or do water aerobics for 15 minutes. Weekend: Do something fun: garden/mow the lawn/go for a walk in the park or on the beach/play nine holes of golf without a cart. Plan #2: Intermediate Monday: Walk for 20 minutes. You might try adding some sit-ups. Tuesday: Walk for 10 minutes and do 20 minutes of strength training exercise. Wednesday: Bike 30 minutes or 15 minutes on a stationary bike. Thursday: Do 20 minutes of strength training. Friday: Swim 20 minutes or use a rowing machine for 12 minutes. Weekend: Do something fun: garden/mow the lawn/play doubles tennis/play nine holes of golf without a cart My Individualized Exercise Plan

35. HEALTHY FAST FOOD?Can fast food chains really offer healthy choices on their menus? • Choose a fast food restaurant (McDonalds, Taco Bell, KFC, Wendy’s etc.) • Understand basic information regarding healthy eating http://www.can-do.com/uci/lessons98/Nutrition.html (http://web-and-flow.com/members/acorallo/fastfood/webquest.htm) • Research the calories, fat grams, cholesterol, and sodium in the food served at your restaurant • Analyze what makes these foods so unhealthy • Determine how this restaurant can make some of its food healthier by changing current menu items or adding new menu items. • Creatively prepare and present your results on a poster board (display items from the actual restaurant, come up with a catchy jingle when presenting)

36. RESOURCES • http://www.healthyactive.gov.au/internet/healthyactive/publishing.nsf/Content/recommended-daily-servings RECOMMENDED SERVINGS • www.mypyramid.gov MYPYRAMID PLAN • http://calorieneedscalculator.com/ • http://www.personal-nutrition-guide.com/calories-calculator.html • http://www.caloriesperhour.com/help_burn_accurate.php

37. Wellness and Fitness

38. Goals for Physical Activity The kinds of activities you do and the way you do them will be affected by which goal you choose. • Good Health • Total Fitness • Peak Athletic Performance

39. Benefits of Physical Activity • Improved Appearance • Exercise can positively affect your appearance by altering your posture, movements, and weight • Disease Prevention • Exercise can help reduce the risk of osteoporosis, coronary heart disease (CHD), some cancers, diabetes mellitus, and stroke • Improved Mental Outlook • Improved self-esteem, self-control, body image, greater alertness, and better school performance

40. Health Components of Physical Fitness Cardiorespiratory Fitness Muscular Endurance Strength Flexibility Body Composition Skill Components of Physical Fitness Power Agility Balance Coordination Speed Reaction Time What is Total Fitness?

41. Maximum Heart Rate Formula 220-your age= maximum heart rate Target Heart Rate Zone 60- 90% of your maximum heart rate Maximum X 0.6 = beats per minute Maximum X 0.9 = beats per minute Exercise and Heart Health

42. Keys To: Put fitness goals in writing Choose activities you enjoy Choose a convenient time Know your fitness level Planning: Warm-Up Period 5 to 10 minutes Slow jog to bring heart rate near target zone Workout Period 20 minutes Should develop health components of fitness Cool-Down Period 10 minutes Slow jog to reduce your heart rate A Successful Exercise Program