Transcript Nutrition - East Penn School District

Nutrition
Unit 5
Page 282
Good nutrition is essential for maintaining
health and providing the energy
necessary for optimal physical and
mental performance. Poor nutrition is a
significant risk factor in many of the
leading causes of death in the U.S.,
including coronary heart disease,
cancer,stroke and diabetes.
History of USDA Food Guidelines
1916- 1930 “Food for Young
Children” and “How to Select Food”
 Established guidance based on food
groups and household measures
 Focus was on “protective foods”

1940’s: A Guide to Good Eating (basic
7)
 Foundation diet for nutrient adequacy
 Included daily number of servings
needed from each of seven
 food groups
 Lacked specific serving sizes
 Considered complex
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1956-1970
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1956 to 1970s: Food for Fitness, A Daily
Food Guide (Basic Four)
 Foundation diet approach—goals for nutrient
adequacy
 Specified amounts from four food groups
 Did not include guidance on appropriate fats,
sugars, and calorie intake
1984
1984: Food Wheel: A Pattern for Daily Food
Choices
 Total diet approach Included goals for both
nutrient adequacy and moderation
 Five food groups and amounts formed the
basis for the Food Guide Pyramid
 Daily amounts of food provided at three
calorie levels
 First illustrated for a Red Cross nutrition
course as a food wheel
1984 Food Wheel
1992
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1992: Food Guide Pyramid
Total diet approach—goals for both nutrient adequacy
and moderation
Developed using consumer research, to bring
awareness to the new food patterns
Illustration focused on concepts of variety,
moderation, and proportion
Included visualization of added fats and sugars
throughout five food groups and in the tip
Included range for daily amounts of food across three
calorie levels
1992 Food Guide Pyramid
2005 MyPyramid Food Guidelines
System
2011 Myplate.gov
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2011: MyPlate
Introduced along with updating of USDA food patterns for the
2010
Dietary Guidelines for Americans
Different shape to help grab consumers’ attention with a new
visual cue
Icon that serves as a reminder for healthy eating, not intended to
provide
specific messages
Visual is linked to food and is a familiar mealtime symbol in
consumers’
minds, as identified through testing
“My” continues the personalization approach from MyPyramid
MyPlate
MyPlate should consist of the
following 5 areas:
www.choosemyplate.gov
Fruits
Vegetables
Grains
Lean Protein
Dairy ( calcium)
www.chooseMyPlate.gov
Half your plate should be ______ &
_________.
Make at least half your grains_____
grains.
Switch to ___ free or _____ milk.
What does chooseMyPlate say about
the Food Groups? (Use the chart)
GrainsVeg’sFruitDairyProteinWhat are empty calories?
How many can I have? ( according to age)
What are the 7 food areas in the
protein Group?
What are some examples of each?
1.
2.
3.
4.
5.
6.
7.
What are the 5 food areas in the
Dairy Group??? What are some
examples?
1.
2.
3.
4.
5.
What are the 2 categories in the
grain group??
1.
2.
Explain the difference between WHOLE grains and
REFINED grains.
What the 4 areas of the Fruit Group
1.
2.
3.
4.
What are the 5 areas in the Vegetable
Group?
1.
2.
3.
4.
5.
How much physical activity do I
need?? ( children & adolescents)
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CHILDREN AND ADOLESCENTS
(6-17 years)
Children and adolescents should do 60 minutes or more of physical activity
each day. Most of the 60 minutes should be either moderate- or vigorous
intensity aerobic physical activity, and should include vigorous-intensity physical
activity at least 3 days a week. As part of their 60 or more minutes of daily
physical activity, children and adolescents should include muscle-strengthening
activities, like climbing, at least 3 days a week and bone-strengthening activities,
like jumping, at least 3 days a week. Children and adolescents are often active
in short bursts of time rather than for sustained periods of time, and these short
bursts can add up to meet physical activity needs. Physical activities for children
and adolescents should be developmentally-appropriate, fun, and offer variety.
What kind of physical activity do I need??
http://www.freedieting.com/tools/calorie_calculator.
htm
1.Enter:
Age
Gender
Weight
Height
Exercise level
2.Calculate
Maintenance Calories=
Fat loss calories=
Extreme Fat Loss calories=
What influences what we eat and
drink?
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Personal preference
Habit (p.311)
Ethnic heritage or tradition (p.319)
Social interactions
Learned behavior
Convenience and price (p.318)
Body image
Nutrition (health)
PREVENTION

Eating the right foods can help avoid
certain diseases, prevent obesity,
prevent illness, and help us recover
from illness faster.
Individual Needs
-Individual needs are based on :
1.age
2. Genetics
3. Gender
4. Activity level
5. Other specific conditions.
Factors that influence changes in
nutritional requirements on an
individual basis
Cost
Consumer skills
Convenience
Personal Preference
Food Preparation Time
Nutritional Knowledge
Food Prep Safety
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True or False: Using a separate cutting board for raw
foods, like meat, poultry, and seafood and another for
fresh foods, like fruits and vegetables, can cause
cross-contamination.
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True or False: Meat and poultry should be stored at
the top shelf of the refrigerator to keep them separate
from other foods.

How long should you scrub your hands with soap and
water to effectively remove bacteria?
__________________________
Food Prep Safety 2

True or False: If you are peeling an apple, it should
be rinsed before handling any food, what is the first
thing a person should do? _______
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True or False: Wash poultry and meats before
cooking.
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Give an example of how you can prevent crosscontamination when preparing food______
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What could happen if you placed cooked food on a
plate that previously held raw meat, poultry, or
seafood?___________
Organic vs. Non-Organic
What is the difference between organic
and non-organic food?
What does genetically modified mean?
Organic definition
The word “organic” refers to the way
farmers grow and process
agricultural products. Organic
farming practices encourage soil and
water conservation, and reduce
pollution. Farmers growing organic
produce do not use conventional
methods to fertilize or control weeds
and insects.
Organic VS. Conventional
ORGANIC
 Apply natural fertilizers, such as manure or compost,
to feed soil and plants
 Use insects and birds, mating disruption or traps to
reduce pests and disease.
 Rotate crops, till, hand weed or mulch to manage
weeds.
 Give animals organic feed and allow access to the
outdoors. Use preventive methods such as rotational
grazing, to help minimize disease.
Conventional
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Apply chemical fertilizers to promote plant
growth.
 Spray insecticides to reduce pests and
disease.
 Use chemical herbicides to manage weeds.
 Give animals antibiotics, growth hormones
and medications to prevent disease.
How To Identify Organic Items

How to identify food that is organically grown…
The United States Department of Agriculture (USDA)
has established an organic certification program that
requires all organic foods to meet strict government
standards. Any farmer or food manufacturer who
labels and sells a product as organic must be USDA
certified as meeting these standards. Producers who
sell less than $5,000 a year in organic foods are
exempt from obtaining this certification.
The 6 Nutrients: P.283
1. Proteins (10%) – build and repair body tissues,
speed up reaction in body. 50% of your body
weight is made up of protein.
CompleteEx’sIncompleteEx’s
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Amino Acid___ amino acids to function properly
1gram of Protein is = to _____ Calories
Carbohydrates p.284
2. Carbohydrates (60%) – key source of energy
maintains tissue protein, metabolizes fat and
fuels the CNS.
· ComplexEx’s
· SimpleEx’s
GlycogenFiber1 gram of carbs is = to ____ calories
3. Fats P.285
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Provides energy & helps the body store vitamins.
No more than 30% of total calories should come
from fat.
Dietary Fat
Saturated – solid at room temperature
(most unhealthy) No more than 10% of calories
should come from sat. fat (fried foods)
PolyunsaturatedMonounsaturated Trans-fatty Acids –
1 gram of fats is = to _______ calories
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Fat circulating in the blood & body fat
– Triglycerides (about 95% of total body fat)
– Cholesterol (about 5% of body fat)
• High Density Lipoproteins (HDL) - Good
• Low Density Lipoproteins (LDL) - Bad
Math Formula for Project
Total Fat:
Fat Grams x 9= answer
Answer/ total calories x100 = %
Same for saturated Fat
P. 286
4. Vitamins – Enhance the body’s use of carbs,
protein and fats. Critical in the formation of
blood cells, hormones, neurotransmitters, and
genetic material.
Fat-Soluble –
A, D, E, K ( what do they do)
Water-Soluble –
Vitamin C, B’s and Folic Acid
P. 287
5. Minerals – Vital for healthy growth of
teeth and bones, helps in muscle
contraction, nerve reaction and blood clotting.
Macro Minerals (more than 100mg) –
Calcium,
Chlorine, Magnesium,
Phosphorus, Potassium, Sodium
and Sulfur
Trace Minerals – Chromium,
Copper, Fluoride, Iodine, Iron
Selenium and Zinc
P. 289
6. Water- most important nutrientinvolved with all body processes. Water
carries nutrients to all body cells.
DehydrationDiuretic8-10 8oz glasses of water a day
Calorie

Unit of energy produced by food and
used by the body
• Fat = 9 calories per gram
• Carbs = 4 calories per gram
• Protein = 4 calories per gram
1 lb of body fat = 3,500 calories
Portion Distortion- See Handout
Portion Distortion Questions?

Discuss how the following situations may lead to
eating too much food. Develop at least one
strategy to fight portion distortion in that
situation.
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1. An after school club is trying to raise money. They
are thinking of sponsoring a pie eating contest.
2. You are invited to a spaghetti dinner. The person
serving the food starts handing you a plate that is
piled high with spaghetti.
Portion distortion 2
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3. Your relatives always get together on Sundays and
holidays and have large meals. Many family relatives
struggle with their weight and everyone complains
how full they feel after the meal.
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4. You have a choice of going to an all-you-can-eat
buffet or a regular restaurant. When you go to the allyou–can-eat buffet, you feel stuffed when you leave.
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5. A group of students has requested that a
community center near the school install vending
machines that sell 20-ounce bottles of soda.
Fast Food Intake
See powerpont
Fast Food Quiz
Which Meal Has the Least Amount of Fat?
#1 Quarter pound burger with cheese, large
fries and diet soda
#2 Crispy chicken salad with 2 ounces of
creamy Caesar dressing and regular soda
#3 Taco Salad and bottled water
Metabolism p.312
The rate at which food is converted into
energy
 Basal metabolic rate (BMR)– the
number of calories the body uses at rest
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Herbal Supplements P. 288
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officially classified as FOOD not drugs.
Creatine2 Reasons people take creatine?
What organs produce creatine?
What foods is it found in?
Protein Supplements- Considered a DRUG not
food.
* Questions to ask before taking?
Food Labels
P. 290
A food label is required by law to include
the following 5 elements:
1.
2.
3.
4.
5.
Food Label Examples
Low Fat Choc. Milk VS. Fat Free Milk
Food Health Claims
HealthyLessFat FreeHighLow FatLeanLightCholesterol Free___ FreeFresh-
P. 291- 292
Fortified Food-
6 Dietary Guidelines
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designed to promote health, the
guidelines are updated every five years.
List the 6 guidelines
**Refer to Table
-
P. 299
Diet & Cancer
P. 303
4 Guidelines to reduce the risk of cancer-
AntioxidantVitamins that are antioxidantsMineral that is an antioxidant-
3 Major changes to make to your
diet:
3 Major Changes to make in your diet
• Trans Fats to oils
• Meats to lean meats
• White grains to whole grains
Tips to Healthy Eating
Don’t Skip Meals:
you will tend to over eat. Eat 5-6 SMALL meals a
day, this will help give you ENERGY throughout the
day and it will speed up your METABOLISM over
time.
2. Learn healthy ways to eat and prepare foods:
Baking, broiling, grilling, boiling, steaming & stirfrying. DO NOT FRY
3. Experiment with herbs and spices:
replace butter, cheese sauce, sour cream,
margarine.
1.
4. Don’t consume empty calories:
sugary, fatty foods, alcohol, caffeine
5. Stay Healthy:
There are no good or bad foods, and
all foods in MODERATION can be
apart of a healthy diet. Exercise
needs to be apart of your everyday
routine.
Eating Disorders: P. 334 Anorexia Nervosawhen a person starves themselves. 15% below
BMI
List 6 characteristics of a person who is
anorexic.
1
2
3
4
5
6
Signs that someone is anorexic-
P. 335 Bulimia- when a person
binges and purges. ( more common)
List six characteristics of a bulimic
1
2
3
4
5
6
Signs that someone is bulimic include:
Binge Eating & Obesity P.336
Obesity – 20% over desired body
weight
List 6 characteristics of a person with a binge
eating disorder.
1
2
3
4
5
6