Transcript My Plate vs. My Pyramid - Northland Preparatory Academy

Journal – Monday October 17th
Create your perfect menu for an entire day!
(Breakfast, lunch and dinner.)
Remember the expectations for Journals:
* Quiet 
* Complete answers 
Minerals
Inorganic substances that the body cannot
produce. They regulate vital body processes
just as proteins and vitamins do.
• 20 essential minerals are needed on a daily
basis.
Mineral Facts
• LARGE doses can cause serious deficiencies
or diseases.
• Each mineral has a required amount of mg
needed per day
– Sodium=500mg: maintains proper fluid balance
– Iron=15 mg: blood clotting
– Calcium=1,200 mg: strong bones
Water
Carries nutrients to and from cells in
the body, and regulates vital body
processes.
• 2-3 liters or 7-11 cups are needed on a daily
basis.
• Cushion for joints and spinal cord.
• Keeps your body hydrated.
• Aids in excretion.
• Carries and dissolves vitamins.
Wacky Water Facts
• Fruits and vegetables are 75 % water.
• Meat & cheese have water in them…
less than 50% water.
• Water makes up approx 65% of the
human body.
• Water carries dissolved waste
products from the body.
• Water is the #1 vital nutrient, as it
transports all your bodies nutrients!
Calories
•
•
•
•
•
Units of energy that food based on. Energy
your body needs according to your gender,
height, weight, and activity level.
Average American: 1,800-2,000
Active Teen Boys: 2,200-3,000
Active Teen Girls: 2,200-2,800
Active Adult Men: 2,800
Active Adult Women: 2,200
Nutrition and Portion Control!
My Plate vs. My Pyramid
My Pyramid
My Plate
Fruit
Vegetables
Dairy
Grains
Meats/Beans
My Plate
• Focus on potions:
– Focus on portion and balance!
– Create meals with all food groups!
– Oils/Fats not included on plate: considered a
component of foods instead of its own category.
– Give you an image to visualize:
• Fruits and veggies make up ½ of the plate.
FRUITS!
• Serving: 2 Cups
• Nutrients: Fiber, Vitamins, Water
• Focus on Fruits!
VEGETABLES
• Serving: 2 1/2 cups
• Nutrients: Vitamins,
Minerals, Fiber, Water
• Eat your Greens, Vary
Your veggies!
GRAINS
• Serving: 6 oz.
• Nutrients: FIBER, Vitamins
• Make half your grains whole grains!
Proteins Group!
• Serving: 5 ½ oz.
• Nutrients: Amino acids- Muscle growth and
repair
• Keep it Lean!
DAIRY!
• Serving: 3 Cups
• Nutritnt: Vitamins:
– Calcium!
• Try low fat or fat free
Options!
Oils and Fats
• Limit Intake
• Oil, mayonnaise,
salad dressing, butter
• Nutrient: Empty
calories (little
nutrients)
Go Get ‘Em!
• Need to get all blanks filled in BY YOUR
CLASSMATES.
• You cannot fill in any of your own spaces but you
can help your classmates by communicating.
• You must have each box filled in by someone
different (5 different people should sign your
sheet).
• You only have 2 minutes to get your sheet filled
out! The first to get all boxes filled in correctly
wins!
• Get Moving!
Name that Nutrient!
• By yourself complete the Name that Nutrient
Worksheet!
• All the food items in the list share a common
essential nutrient.
Carbohydrates
Carbohydrates are the body’s main source of energy
and provide the body’s need for dietary fiber.
 Food

Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
 Two


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Sources:
types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
©2002 Learning Zone Express
Simple Carbohydrates
 Food

Fruits, juices, milk, and yogurt.

Candy, soda, and jelly.
•
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Sources:
These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value.
©2002 Learning Zone Express
Starches or
Complex Carbohydrates
 Food

Sources:
Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.
 Function
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in the Body:

An excellent source of fuel (energy)
for the body.

Rich in vitamins, minerals and fiber.
©2002 Learning Zone Express
Fiber

Fiber is the plant material that doesn’t
break down when you digest food. Many,
but not all, complex carbohydrates contain fiber.

Food Sources:


Function in the Body:



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Oatmeal, fruits, vegetables, whole grains and legumes.
Aids in digestion.
May reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain types
of cancer.
Helps promote regularity.
©2002 Learning Zone Express
Proteins

Food Sources:


Function in the Body:



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Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)
Provides energy.
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds
called amino acids. There are 20 amino acids.
©2002 Learning Zone Express
Amino Acids
Of the 20 amino acids, the human body
is capable of producing 11 of them.
The other 9 called, “Essential Amino Acids”
must be supplied by food sources.

Two types of Protein:

Complete Proteins:
•
•

Contain all 9 essential amino acids.
They are found in animal sources.
Incomplete Proteins:
Lack one or more of the essential amino acids.
• They are found in plant sources.
The best way to give the body complete proteins is to eat a wide
•
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variety of foods throughout the day.
©2002 Learning Zone Express
Fat
- The most concentrated form of food energy (calories).

Food Sources:


Function in the Body:




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Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.
Provide substances needed for growth and healthy skin.
Enhance the taste and texture of food.
Required to carry “fat-soluble”
vitamins throughout the body.
Provide energy.
©2002 Learning Zone Express
Types of Fat

Saturated Fat:




Fats that are usually solid at room temperature.
Food Sources: Animal foods and tropical oils.
The type of fat most strongly linked to high cholesterol and
increased risk of heart disease.
Unsaturated Fat:


Fats that are liquid at room temperature.
Polyunsaturated Fat:
•
•

Monounsaturated Fat:
•
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Food Sources: Vegetables and fish oils.
Provide two essential fatty acids necessary for bodily functions.
•
Food Sources: Olive oil, canola oil, nuts, seeds.
May play a role in reducing the risk of heart disease.
©2002 Learning Zone Express
Cholesterol
- A fat-like substance that is part of every cell of the body.

Function in the Body:
Helps the body make necessary cells including skin,
and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterol it
needs. You also get cholesterol from animal food
products you eat.
When cholesterol levels are high
there is a greater risk for heart disease.
 Do you know what the healthy cholesterol
range is for teens your age?


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©2002 Learning Zone Express
Vitamins

Food Sources:



Unlike carbohydrates, fats, and proteins,
vitamins DO NOT provide energy (calories).
Function in the Body:



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Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.
Help regulate the many chemical processes in the body.
There are 13 different vitamins known to be required
each day for good health.
Vitamins are separated into two types: Fat Soluble &
Water Soluble Vitamins.
©2002 Learning Zone Express
Fat/Water Soluble Vitamins

Fat Soluble Vitamins




Water Soluble Vitamins

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Vitamins A, D, E, K
Require fat for the stomach to allow them to be carried
into the blood stream for use (absorption).
Can be stored in the body for later use.
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as
waste.
©2002 Learning Zone Express
Nutrient Deficiency


A nutritional deficiency occurs when your
body doesn’t get enough nutrients.
Symptoms:


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At first the symptoms may not seem serious. They may
include: tiredness, difficulty sleeping or concentrating,
frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the
symptoms may get more serious and effect the skin,
eyes, and bones.
The best way to avoid a nutrient deficiency is
to eat a well balanced diet.
©2002 Learning Zone Express
Worksheet
 Research
what each vitamin and
mineral does for the body and fill out
the worksheet.
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©2002 Learning Zone Express
Nutrient Basics Quiz
Fill in the blank with the appropriate nutrient.
1. I serve many functions in the body. I help carry nutrients to the body’s cells and
I also help regulate body temperature. I am____________.
2. I can be converted into energy. I am also used to build, maintain and repair
body tissues. I am_________.
3. I have a bad reputation in many people’s minds but I do serve many functions in
the body. For example, I am the most concentrated source of energy and I also
am needed for growth and healthy skin. I am______________.
4. I am the body’s main source of energy and I come in two forms, simple and
complex. I am_______________.
5. I do not provide energy (calories) but I do help regulate many of the chemical
processes in the body. You need 13 different forms of me everyday.
I am_____________.
6. I am depended on for nearly every process necessary for life. The body
requires 16 types of me everyday from calcium to iron. I am _________.
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©2002 Learning Zone Express
You’re the Expert…
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
Jenny is an active teenage. She plays on the
basketball and soccer teams at her school. Lately,
however, she has been feeling tired and having trouble
concentrating in school. She eats three meals a day,
but tends to eat mostly cheese pizza, French fries, and
Twinkies. Jenny comes to you for advice.

Working in small groups, create a sample diet for her
which may help her overcome her nutritional
deficiency. Be sure to include all of the 6 essential
nutrients in her diet plan and explain briefly why you
chose the foods you did.
©2002 Learning Zone Express
Applying What You Know
Pick one of the following assignments to be completed outside of class.
1. Record your diet for 3 days. Write down everything you eat and drink
throughout the day. Then, go over your diet and evaluate it based on your
nutritional needs. What nutrients are you consuming enough of? Are there
any nutrients you need more of on a daily basis? In what ways will you make
improvements. Write a one-page summary of your results.
2. Research one of the well-known nutritional deficiency diseases. What
are the major causes of the disease? How is it diagnosed? Is a certain age
group more prone to the disease? Can it be cured? Write a one- two page
report on your findings.
3. Create a poster for teens your age describing the functions of the 6
essential nutrients. Be sure to include visual examples of food sources,
USDA serving guidelines, as well as any new facts you may discover
regarding disease prevention. You will be graded on neatness and creativity,
as well as content.
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©2002 Learning Zone Express
Exploring the Web

Here are some suggested sites you and your class may want to
investigate for more information on nutrients.

http://www.nutrition.gov/home/index.php3
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
http://www.nal.usda.gov:8001/py/pmap.htm
•
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The US FDA Center for Food Safety and Applied Nutrition
http://www.nal.usda.gov/fnic/
•

USDA Food Guide Pyramid information
http://vm.cfsan.fda.gov/list.html
•

Nutrition facts and information
Food and Nutrition Information Center
Teachers: Please note that these addresses are constantly changing and being updated. You
may need to revise this list.
©2002 Learning Zone Express
GROCERY SHOPPING
You will create a menu and shopping list based on the financial and family profile. Using only
the grocery ads provided, you will create a menu and shopping list to correlate 3 meals a day
including snacks and drinks for 7 days.
•
•
•
•
You cannot spend more than
your budget.
Assume you have all
condiments (mustard, dressing,
mayo, BBQ sauce, butter,
spices, etc.)
You must have at least TWO
vegetables and TWO fruits daily.
You must have a balanced
variety of food:
– No left over's
– You may not have cereal for
breakfast all 7 days,
sandwiches for lunch, etc.
• You must write the initials
of the store from where you
purchased a food item
(F=Fry’s, SW=Safeway,
AB=Albertsons).
• You DO NOT need to buy
household, or toiletry
items…food only.
• No alcohol
• You must provide drinks
(not just water), and you
must provide snacks.
7 Day Menu
Group Names___________________________________________________
Family Situation_______________________________________
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Eggs, Bacon
Toast,
OJ
Breakfast
Rice Crispies
w/ milk, apple
sauce
Breakfast
Bagel w/ cream
cheese, OJ
Breakfast
Banana,
(2)Toast w/
Peanut Butter
Breakfast
Breakfast
Breakfast
Lunch
Ham Sandwich,
Potato Chip
Apple, Soda
Lunch
Hot dogs,
Carrots,
Apple sauce,
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Spaghetti, w/
meat sauce,
salad, bread
milk
Dinner
Pizza,
Salad,
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Cookies
Grapes
Carrots
Snacks
Apple,
Ice Cream
Snacks
Snacks
Snacks
Snacks
Snacks
Drinks
Milk, Water
Drinks
Apple Juice
Milk, Water
Drinks
Drinks
Drinks
Drinks
Drinks
Grocery Shopping List
Item
Price
Quantity
Total
1.
1 % Milk
SW
2 for $5
2
$5.00
2.
Wheat Bread
SW
$1.09
3
$3.27
3.
Oscar Meyer Bacon
AB
$3.69
1
$3.69
4.
Oscar Meyer Hot Dogs
FR
2 for $3
2
$3.00
5.
Lays Potato Chips
SW
2 for 5
2
$5.00
6.
Cream Cheese
AB
$3.29
1
$3.29
7.
8.
9.
10.
11.
25.
GRAND TOTAL
____$98.42____
Grocery Shopping
•
•
•
•
•
Ketchup Family: Mother, Father, 3 Teen Boys & 1 teen girl
Mustard Family: Mother, Father, 2 teen girls & 1 adolescent
Salsa Family: Mother, Father, 1 teen boy, 1 teen girl
Pepper Family: Mother, Father, 1 teen boy or girl, 1 toddler
Relish Family: Single Mother or Father, 1 set of twin teen boys,
1 adolescent
• Grill Family: Single Mother/Father, 2 teen girls, 1 toddler
• Hamburger Family: Single Mother, 1 teen boy, 2 adolescents
• Pickle Family: Single Father, 2 teens boys, 1 adolescent
(toddler 2-4 years, adolescent 5-12 years, teen 12-18 years)
Everyone eats solid foods, is NOT sick, does NOT have an eating disorder, out of town,
etc!!!
Grocery Shopping!
•
Ketchup Family: Mother, Father, 3 Teen Boys & 1 teen girl =$105
•
Mustard Family: Mother, Father, 2 teen girls & 1 adolescent =$110
•
Salsa Family: Mother, Father, 1 teen boy, 1 teen girl =$85
•
Pepper Family: Mother, Father, 1 teen boy or girl, 1 toddler=$95
•
Relish Family: Single Mother or Father, 1 set of twin teen boys,
adolescent=$90
•
Grill Family: Single Mother/Father, 2 teen girls, 1 toddler =$95
•
Hamburger Family: Single Mother, 1 teen boy, 2 adolescents =$105
•
Pickle Family: Single Father, 2 teens boys, 1 adolescent =$90
1
“Guestamations”
of Pounds, Boxes, etc.
• Bananas:
• Apples:
• Oranges:
2lb=approx 4 small bananas
2lb=approx 3-4 small-med apples
2lb=approx 3 small-med oranges
• Lettuce:
1 head= 2 bowls per person
for four people.
3-5 lbs=1-2 meals
1 ½ -2 lbs=4 small-med burgers
1 ½ -2 lb=3 chicken breasts
•
•
•
•
•
•
Potatoes:
Beef:
Chicken:
1 loaf of bread:
1 box of cereal:
1 gallon of milk:
3-4 days per family depending on meals
2-3 days per family depending on meals
2-3 days per family depending on meals
Nutrition Quiz Expectations!
1. NO TALKING
•
•
First time = -5 points
Second time = ZERO on quiz
2. When finished with the quiz, raise your hand and I
will come pick it up.
3. When finished you may quietly draw, read or listen
to your ipod.
4. You may only listen to your ipod AFTER completing
the quiz.
•
•
First time = -5 points
Second time = ZERO on quiz!
CRAZY
FACTS!
 Highway patrol carries two gallons of Coke in the trunk
of their vehicle to remove blood from the highway after
car accidents.
 You can put a T-bone steak in a bowl of coke and it will
be gone in two days.
 To clean corrosion from a car battery terminals…pour a
can of Coca-Cola over the terminals to bubble away the
corrosion.
 To carry Coca-Cola syrup (the concentrate) the
commercial truck must use the Hazardous Material
place card reserved for highly corrosive materials.
 The active ingredient in Coke is phosphoric acid. It’s Ph
is 2.8. It will dissolve a nail in approximately 4 days.
 The distributors of coke have been using Coke to clean
the engines of their trucks for about 20+ years
Energy Drinks: Energize or Full of Lies?
 More than 500 new energy drinks have been launched worldwide this year.
 Americans spend 3.4 Billion dollars a year on Energy Drinks.
 Researchers track the first energy drink back to 1905 in Scottland: “Jenki
Drinks” were created to help them stay awake on their drive home from
work.
 Many RedBull brands contain 3 times as much caffeine as a cup of coffee.
 The FDA doesn't regulate energy drinks (like they do food and drugs) so this
means you really don’t know if these products are safe and contain the
ingredients the label says they do.
 Because they are not regulated, energy drinks are not required to list the
amount of caffeine and other ingredients on the label. They could contain
more or less ingredients than the label actually indicates.
 Researchers in Chicago reported this month that they saw a surprisingly high
number of cases of caffeine abuse over the past three years, including 12
percent that required hospital treatment.
 Denmark and France have both banned RedBull for its role in multiple sports
related deaths.
Obesity in a Bottle!
• Fill out skeleton notes throughout the video!
Fast Food!
• Danger!
– http://www.youtube.com/watch?v=0GXbm-iV9EA
• The Truth About Fast Food
– http://www.youtube.com/watch?v=gyH0pX2rJko
&feature=related
Fast Food!
 Each day, 1 in 4 Americans eat at fast food
restaurants.
 In 1972 $3 billion dollars a year was spent on fast
food…today more than $110 billion dollars are
spent.
 There are 11,100 Burger King Restaurants in 65
countries and U.S. territories.
 There are over 30,000 McDonald’s restaurants
serving 50 million people in 119 countries daily.
 McDonalds has served nearly 432 million pounds of
vegetables, and 181 million pounds of fruit.
 The amount of lettuce served in McDonalds’s
restaurants in Japan would equal the weight of 30
Boeing 747’s.
 You would have to walk for 7 hours straight to burn
off a Super Sized Coke, Fry & Big Mac.
 Hash Browns “weight for weight” contain more fat
and calories than a cheeseburger or Big Mac.
 Sonic buys enough hamburgers a year to make more
than 252 million patties…that is enough to pave a 304
mile section of Old Route 66.
 If you stacked a year’s worth of sonic hamburger
patties one on top of the other, they would reach 697
miles…that’s 250 Empire State buildings!! (Empire
State Building stands 1,472 feet tall).
 Sonic buys nearly 23 million pounds of French fries
per year…that’s enough to serve one large order of
fries a day to every person in New York City for 11
days.
 Sonic uses 78 million cherries yearly, enough to stretch
from Fresno, California to Oklahoma City…1,247
miles!
 Placed end-to-end, the number of sonic hotdogs
purchased yearly would stretch from Oklahoma City
to Penang Malaysia…9, 399 miles.
 Sonic serves about 387 million mints!!
Obesity Rates in the U.S.
1995-2008
Fast Food Activity!
• In groups, you will choose ONE fast food
chain.
• You then will choose TWO meal options from
that restaurant.
• You will find the nutrition information for
one “unhealthy” meal option and one
“healthier” option for your specific
restaurant.
• You will then “pitch” your food items to the
class describing the reasons you determined
that your unhealthy option was unhealthy and
why the healthier option is a“healthier”
choice.
You must find the following nutritional
information for BOTH meals:
Item
Calories
Fat
Carbs
Protein
Sugar
Chicken
Chalupa
Baja
390
23g
29g
17g
4g
Bean
Buritto
350
9g
54g
13g
4g
Med
Sprite
170
0g
45g
0g
45g
910
32g
128g
30g
53g
2,000
66-84g
150-160g
48-57g
27g
TOTAL
Example #2
Item
Calories
Fat
Carbs
Protein
Sugar
Thousand
Island
Cheese
Burger
680
38g
58g
29g
14g
Med. Tots
240
15g
24g
2g
0g
Lg. Vanilla
Coke
330
0g
120g
0g
106g
TOTAL
1250
53g
202g
31g
120g
2,000
66-84g
150-160g
48-57g
27g
Groups for Fast Food Frenzie! (P.3)
1
2
3
4
5
6
7
Deidre
Marvin
Nayely
Josh
Shawn
Bruce
Justine Sandra
Seth
Emily
Erick
Tamelita
Edgar
Kevin
Beth
Ellie
Carmen
Alizabeth
Antonia
Eras
Ashley
Megan
Jonah
Devin
Alexandra Bianca
Jessica
9
10
Gabriela
Elisa
Danielle
Kelsey
Andrew
Marvin
Sam
8
Shane
Groups for Fast Food Frenzie! (P.7)
1
2
3
4
5
6
Ashlyn
Elizabeth
McKenna
Pherrel
Kyra
Tori
Nidia
Joe
Orville
Jessica
Valaria
Nick
Trey
Beth
Derek
Vergil
Lorena
Rueben
Ryan
Taylor
Ronald
Christine
Leona
7
8
Drake
Elaina
Jordan
Matthew
Issac
John
Vergil
Fast Food “Look Outs”
• Watch out for those fried foods…go for the grilled, broiled, or
roasted item, even fresh market sandwiches…Veggie burger
anyone?
• Try a salad…however you have to watch those high calorie, high
fat salad dressing…go for the low-fat, low calorie ones, even ask
for it on the side.
• Portion size, portion size….instead of that Double Whopper with
cheese, try a Whopper no cheese. Instead of large fries….go for a
small fry… even better, fruit, side salad, or even a baked potato.
Large soda??? Go for a small or medium, even better, water, ice
tea, 100% fruit juice.
• Avoid the processed cheese, cheese sauces and “special sauces”!!
• Avoid “Supersizing” or “Value Sizing” or “Combo Meals” all
together!!
• Try whole grains breads.
• Don’t assume a menu item is healthy because it “sounds healthy”.