Too Few Nutrients

1. Diet & NutritionFCS-FNW-1. Students will discuss basic nutrient requirements and their use in dietary planning.

2. Too Few Nutrients Malnutrition is a serious health problem caused by a continuing lack of nutrients, or the body’s poor absorption or use of nutrients Often is a result of food shortages or poverty BUT…even people who get enough to eat can develop malnutrition if they make poor food choices

3. How Can the Community Help with Malnutrition? Food Stamps Government program that helps people with limited income buy food Women, Infants, and Children (WIC) Government program that gives food assistance and nutrition education to pregnant and nursing women, infants, and preschool children who are in need Home Delivered Meals Meals are delivered to disabled or elderly Food Banks Program that gets donations from community to distribute to people in need Community Kitchens Low cost or no cost meals are provided to people

4. Nutritious Diets • There is no “perfect” diet because everyone is built different and has different nutrient needs. • However, there are a few guidelines to remember when creating a diet. • Remember, the word “diet” does not mean you are “losing weight”. It is simply the foods you eat and the liquids you drink.

5. Nutrients Through the Lifespan Each stage of the lifespan needs certain nutrients to help the body properly develop. Infancy, childhood and the teen years are the most crucial years for proper intake of nutrients. The “grow” nutrient is most important. Pregnant and lactating women usually need an increased intake of nutrients due to the changes in their bodies. Adults and the elderly tend to decrease their intake of nutrients because their bodies are not growing. Instead, adults and the elderly have a slower metabolism and turn more nutrients into fat.

6. Nutritious Diets • Adequate • A diet that is sufficient in all needed nutrients • Balanced • A diet that offers correct servings from each of the food groups • Moderation • Eating each of the food groups in proper amounts

7. Nutritious Diets • Portion Distortion • Serving food portions that are well beyond the recommended serving portion size (ex: Super Size) • Varied • A diet with a variety from each food group (ex: eating grapes, strawberries and bananas…NOT just fruit – also from vegetable group) • Nutrient Dense • Choosing foods that offer the most nutrients for the amount of calories they provide

8. Weekly Diet Worksheet • Your task is to develop a weekly diet for a teenager (either male or female) that follows the components of a nutritious diet. • Later, after we discuss Dietary Reference Intakes, you will revisit your weekly diet and make any necessary changes. • Use a pencil so changes can easily be made. • Keep your diet realistic: consider foods that a teenager would want to eat, while remembering to present them in a healthy way.

9. Dietary Reference Intakes Everyone needs the same nutrients How much you need depends on: Age Size Activity rate Gender Metabolism

10. Dietary Reference Intakes As a teen, your nutrient needs are higher now than they will be at any other time in your life. Dietary Reference Intake (DRI’s) standards, which give information on how much of each nutrient one needs to intake. They are part of the Recommended Daily Allowances (RDA’s). Remember, these requirements are researched and are also based on a daily diet. The USDA has a web link with a complete list of DRI’s listed at: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140

11. Dietary Reference Intakes Worksheet • You will make a DRI refrigerator magnet, specific for you and your family, as a reminder for daily meals • Using the website listed below, customize the chart your teacher will give you. • Be certain to write clearly, in pen • You may cut the chart according to how many family members you have • It is suggested that you shade each family member’s row a different color using a colored pencil so it is easier for them to read. • The chart will be laminated and your teacher will give you magnets to put on the back. • Website: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/EAR%20Table.pdf

12. Nutrient Deficiencies • A Nutrient Deficiency is a shortage of a nutrient • If you do not get enough of a nutrient a deficiency will result and poor health or lack of energy may be the result • The effects of some deficiencies take a long time to show • Example: Not enough calcium in the teen years may not show until the elderly years (less dense bones)

13. VITAMIN C: Scurvy • Scurvy can cause bleeding gums, “cork screw” hairs or bleeding follicles, and bleeding fingernails • Scurvy was first discovered in sailors…Do you know why?

14. PROTEIN: Kwashiorkor • Kwashiorkor is characterized by a protruding abdomen due to lack of proteins • This deficiency is usually seen in third world countries

15. IODINE: Goiter • Lack of iodine can cause your thyroid to enlarge and then produce a goiter • These can be painful and uncomfortable Thyroid

16. IRON: Anemia • Low red blood cell count • Leads to poor transport of oxygen through the blood

17. VITAMIN A: Night Blindness • Unable to see properly at night • Things are viewed darker than they really are • The middle of this picture would be what someone with night blindness would see

18. VITAMIN D: Rickets • Rickets is characterized by bowed legs and bones • This is usually found in third world countries

19. CALCIUM: Osteoporosis • Lack of calcium will cause bones to become brittle and less dense than normal bones

20. Getting Too Many Nutrients Poor nutrition can also result from getting too many nutrients Example: too much fat can lead to heart disease and other problems Excess amounts of vitamins and minerals can cause serious harm to your body Example: too much vitamin A can damage your liver Taking too many vitamin and mineral supplements can cause this