Nutrients Food Pyramid Reading Food Labels

1. CHAPTER 5: NUTRITION Nutrients Food Pyramid Reading Food Labels

2. OLD NUTRITION GUIDELINES FOOD GUIDE PYRAMID

3. NEW NUTRITION GUIDELINES

9. SAMPLE MEALS BREAKFAST Creamy oatmeal (cooked in milk): ½ cup uncooked oatmeal 1 cup fat-free milk 2 Tbsp raisins 2 tsp brown sugar Beverage: 1 cup orange juice DINNER Spinach lasagna roll-ups: 1 cup lasagna noodles(2 oz dry) ½ cup cooked spinach ½ cup ricotta cheese 1 ounce part-skim mozzarella cheese ½ cup tomato sauce* 1 ounce whole wheat roll 1 tsp tub margarine Beverage: 1 cup fat-free milk LUNCH Taco salad: 2 ounces tortilla chips 2 ounces cooked ground turkey 2 tsp corn/canola oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat cheddar cheese ½ cup chopped lettuce ½ cup avocado 1 tsp lime juice (on avocado) 2 Tbsp salsa Beverage: 1 cup water, coffee, or tea** SNACKS 2 Tbsp raisins 1 ounce unsalted almonds

10. NUTRIENTS CARBOHYDRATES FIBER PROTEIN FATS

11. NUTRIENTS

12. CARBOHYDRATES DEFINITION: ARE THE STARCHES AND SUGARS PRESENT IN FOODS SIMPLE: -SUGARS -FRUCTOSE & LACTOSE -FOUND IN FRUIT & MILK COMPLEX: -STARCHES -FOUND IN WHOLE GRAINS, SEEDS, NUTS, POTATOES

13. Your body converts carbs into glucose, a simple sugar that is the body’s main source of energy. Simple: lactose (milk) Starches and sugars present in foods Simple – sugars Complex: whole grains, potatoes, nuts Carbohydrates Not used right away gets stored in liver and muscles. Complex - starches Excess carbs get stored as body fat because body can’t use it fast enough

14. FIBER DEFINITION: IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE WHOLE GRAINS

15. Indegestible complex carbohydrate Helps move waste through the digestive system Fruits and vegetables with edible skins, whole-grain products (oatmeal, brown rice) Fiber Reduce risk of Heart Disease

16. PROTEINS DEFINITION: NUTRIENTS THAT HELP BUILD AND MAINTAIN BODY CELLS AND TISSUE COMPLETE PROTEIN -ALL 9 ESSENTIAL AMINO ACIDS -FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT INCOMPLETE PROTEIN -LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS -FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS

17. Body builds new cells from amino acids Complete: Fish, meat, poultry, eggs, milk, cheese Help build and maintain body cells Complete - contain adequate amounts of all nine amino acids Make enzymes, hormones, and antibodies Proteins Incomplete: Beans, nuts, peas Incomplete - lack one or more of the amino acids Provide energy

18. FATS DEFINITION: FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER SATURATED FATS -ANIMAL FATS (EGGS YOLK, BEEF, PORK) -TROPICAL OILS (COCONUT OIL) UNSATURATED FATS -OLIVE OIL, CANOLA OIL

19. Lipids: fatty substance that does not dissolve in water Transport vitamins A, D, E, and K Saturated: palm oil, coconut oil, beef, pork, egg yolk Linoleic acid: growth and healthy skin Saturated: fatty acid holds all the hydrogen atoms it can. Fats Unsaturated: olive oil, canola oil, soybean oil, corn oil Help satisfy hunger longer because they take longer to digest Unsaturated: has at least one place where hydrogen can be added

20. Waxy lipidlike substance that circulates in blood Produce many hormones, vitamin D, and bile (digestion of fats) Cholesterol High intake of saturated fats = high cholesterol Excess is gathered in arteries - risk of heart disease Heredity, Age, and Weight Gain

21. Compounds that help regulate many vital body processes (digestion, absorption, metabolism) Water-soluble: C, B1, B2, Niacin, B6, Folic Acid, B12 Water-Soluble: body does not store so you will need to replenish often Water-Soluble: dissolve in water and pass easily into blood during digestion Vitamins Fat-Soluble: stored in fatty tissue, liver and kidneys. Excess buildup can be toxic. Fat-Soluble: A, D, E, K Fat-Soluble: absorbed, stored, and transported in fat

22. Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and regulating many vital body processes. Calcium, Phosphorous, Magnesium, Iron Bones and Teeth, Heart Muscle Contractions, Blood Clotting, Cell metabolism, Energy in cells, resistance to infections Minerals

23. WHAT NUTRIENTS ARE IN THE HAMBURGER BUN? CARBOHYDRATES WHAT FOOD GROUP IS THE HAMBURGER BUN? GRAINS

24. WHAT NUTRIENTS ARE IN THE LETTUCE? FIBER WHAT FOOD GROUP IS THE LETTUCE? VEGETABLES

25. WHAT NUTRIENTS ARE IN THE TOMATOES? FIBER WHAT FOOD GROUP IS THE TOMATOES? VEGETABLE

26. WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT? PROTEIN WHAT FOOD GROUP IS THE HAMBURGER MEAT? PROTEIN

27. A serving is a specific amount of food defined by common measurements, such as cups or tablespoons. A portion is the amount of food you put on your plate.

30. A = non-fat milk B = low-fat milk

36. If eggs had a nutrition label

41. FRUIT SERVINGS One medium orange or apple is the size of a tennis ball, which equals 60 calories.

42. VEGETABLE SERVINGS Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables. Half a cup of cooked carrots is equal to the size of a baseball

43. CARBOHYDRATE SERVINGS Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories

44. DAIRY SERVINGS One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protein/dairy serving, or about 110 calories. Two-thirds of a cup of low-fat cottage cheese is about the same as four dice and equals one protein/dairy serving, or about 110 calories.

45. PROTEIN SERVINGS A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories. A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

46. FAT SERVINGS It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories. Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories.

47. Relating Factor: __________________ as How would you be able to use what you learned about serving sizes in this type of Thinking Map (Bridge Map)? Do one for each Food Group: Vegetable, Fruit, Protein, Grains, Dairy.