Lesson 1 Nutrition

1. Lesson 1 Nutrition Materials: food labels (students can bring in their own) measuring devices (scale, teaspoon, tablespoon, measuring cup) sugar (or other food to practice measuring) Objective: the students will interpret information provided on food labels Vocabulary (review as lesson proceeds): nutrients vitamins minerals calories protein carbohydrates (simple/complex) fiber fats (saturated/ unsaturated/ transfats sodium

2. Procedure/Activities: Show powerpoint picture of label. Let students refer to their labels. Continue powerpoint program about labels discussing each part of label. Question students about their labels. Let them compare labels. Talk about measurements and percentages. Let students measure sugar (a gram, milligram, cupful, ounce (liquid/solid), teaspoon, tablespoon). Let students “guestimate” a quantity. Then measure to test accuracy. Let students calculate percentages and serving sizes.

3. Understanding Food Labels from www.kidshealth.org

5. The Nutrition Facts food label gives you information about which nutrients (say: nu-tree-ents) are in the food. Your body needs the right combination of nutrients, such as vitamins, to work properly and grow. The Nutrition Facts food label is printed somewhere on the outside of packaged food, and you usually don't have to look hard to find it.

6. Fresh food that doesn't come prepackaged sometimes has nutrition facts, too.Most nutrients are measured in grams, also written as g. Some nutrients are measured in milligrams, or mg. Milligrams are very tiny - there are one thousand milligrams in a gram. Other information on the label is given in percentages. These numbers are based on eating 2,000 calories in a day, the amount that many school-aged kids eat .

7. Serving Size The nutrition label always lists a serving size, which is an amount of food, such as 1 cup of cereal, two cookies, or five pretzels. The nutrition label tells you how many nutrients are in that amount of food. Serving sizes also help people understand how much they're eating. If you ate 10 pretzels, that would be two servings.

8. Servings per Container or Package The label also tells you how many servings are contained in that package of food. If there are 15 servings in a box of cookies and each serving is 2 cookies, then you have enough for all 30 kids in your class to have one cookie each. Math comes in handy with food labels!

9. Calories and Calories From Fat • The number of calories in a single serving of the food is listed on the left of the label. This number tells you the amount of energy in the food. People pay attention to calories because if you eat more calories than your body uses, you might gain weight. Another important part of the label is the number of calories that come from fat. People check this because it's good to limit fat intake. The calories in a food can come from fat, protein, or carbohydrate.

10. Percent Daily Value You'll see percentages on food labels that are based on recommended daily allowances - meaning the amount of something a person should get each day. For instance, there's a recommended daily allowance for fat, so the food label might say that one serving of this food meets 10% of the daily value. The daily values are based on an adult's needs. Kids may need more or less of certain nutrients, depending on their age and size.

11. Some percent daily values are based on the amount of calories and energy a person needs. These include carbohydrates, proteins, and fat. Other percent daily values - like those for sodium, potassium, vitamins, and minerals - stay the same no matter how many calories a person eats.

12. Total Fat The total fat is the number of fat grams contained in one serving of the food. Fat is an important nutrient that your body uses for growth and development, but you don't want to eat too much. The different kinds of fat, such as saturated, unsaturated, and trans fat, will be listed separately on the label.

13. Cholesterol and Sodium These numbers tell you how much cholesterol and sodium (salt) are in a single serving of the food. They are included on the label because some people need to limit cholesterol or salt in their diets. Cholesterol and sodium are usually measured in milligrams.

14. Total Carbohydrate This number tells you how many carbohydrate grams are in one serving of food. Carbohydrates are your body's primary source of energy. This total is broken down into grams of sugar and grams of dietary fiber.

15. Protein This number tells you how much protein you get from a single serving of the food. Your body needs protein to build and repair essential parts of the body, such as muscles, blood, and organs. Protein is often measured in grams.

16. Vitamin A and Vitamin C These list the amounts of vitamin A and vitamin C, two especially important vitamins, in a serving of the food. Each amount is given as a percent daily value. If a food provides 20% of the RDA for vitamin A, that one serving of food gives an adult one fifth of the vitamin A needed for the day.

17. Calcium and Iron These list the percentages of calcium and iron, two especially important minerals, that are in a serving of the food. Again, each amount is given as a percent daily value. If a food has 4% of iron, you're getting 4% of the iron you need for the whole day from that serving.

18. Calories per Gram These numbers show how many calories are in one gram of fat, carbohydrate, and protein. This information is the same for every food and is printed on the food label for reference.

19. Additional information: To see the USDA food guide see: http://www.webmd.com/content/article/100/105752.html To see estimated calorie requirements for individual age and weight categories see: http://www.webmd.com/content/article/100/105736.html To calculate calories burned for a given activity see this website:http://dftools.ivillage.com/healthtools/calc_cb.cfm?ivNPA=1&sky=ggl|calories|df|PPC1F38|s

20. To see nutritional values for various foods see: http://www-fp.mcs.anl.gov/otc/Guide/CaseStudies/diet/complete_table.html To see a list of vitamins and minerals including minimal requirements and uses and/or contributions see: http://www.nassdb.org.uk/f2/Vitamins_Minerals.htm To see information about nutritionally-related diseases see: http://en.wikipedia.org/wiki/Illnesses_related_to_poor_nutrition The following sites are just a few from kidshealth.org: To read a good explanation of vitamins see: http://www.kidshealth.org/kid/stay_healthy/food/vitamin.html To read a good explanation of fats see: http://www.kidshealth.org/kid/nutrition/food/fat.html

21. To read a good explanation of calories see: http://www.kidshealth.org/kid/nutrition/food/calorie.html To read a good explanation of minerals see: http://www.kidshealth.org/kid/nutrition/food/minerals.html To read a good explanation of carbohydrates see: http://www.kidshealth.org/kid/nutrition/food/carb.html To read about fiber see: http://www.kidshealth.org/kid/word/f/word_fiber.html To read about cholesterol see:http://www.kidshealth.org/kid/talk/qa/cholesterol.html To see the new Food Guide Pyramid see: http://www.kidshealth.org/kid/nutrition/food/pyramid.html

22. Lesson 2 nutrition Go over daily requirements for calories and other nutritional contents for various height/weight/age/activity levels. (Show tables.) Have students determine theirs or others’ needs. Lesson 3 nutrition Go over the new Food Pyramid, vitamin and mineral content of specific foods, discuss fiber, cholesterol. Lesson 4 nutrition Each student will design (one day’s) 3 meals to meet a specific individual’s nutritional needs following the USDA food pyramid and MDR guidelines. Lesson 5 nutrition Nutritionally-related diseases (see website)