Transcript Guesstimating Portions with Real-World Objects Food Item Serving

NUTRITION
DAY 1
TRUE or FALSE?
1. Eating any amount of bread will make you fat.
2. It is always better to choose chicken over beef
or pork.
3. Eating whole fruits and vegetables is
preferable to drinking fruit and vegetable
juice.
1.
Eating any amount of bread will make you fat.
FALSE: Eating too many calories causes weight gain, no
matter what types of food the calories come from.
2. It is always better to choose chicken over beef or pork.
FALSE: Chicken is sometimes a more healthful choice
than beef or pork, but lean cuts of beef or pork may
have less fat than chicken with the skin on it or
chicken that has been breaded or deep-fried in oil.
3. Eating whole fruits and vegetables is preferable to drinking fruit and
vegetable juice.
TRUE: Whole fruits and vegetables not only have fewer
calories than a glass of juice, but are also a good
source of fiber. Many juice drinks contain added
sugar.
What you need to know about
diet and cancers
• Diets high in antioxidants have been
associated with decreased rates of certain
cancers
– Antioxidants: a substance that protects cells
from being damaged by oxidation
Diet and Cardiovascular Disease
• Cardiovascular disease is also called heart disease
• Limit fat and cholesterol intake.
– LDL: BAD cholesterol
– HDL: GOOD cholesterol
• Increase your intake of foods and beverages
containing antioxidants
• Limit your intake of sodium
• Include flax, soy, canola, and fish oils in your diet
Diet and Osteoporosis
• Osteoporosis: a disease in which the
density of bone decreases
– Osteo causes bones to fracture easily
– Females are 10x more likely to have severe
osteo than are males
• Calcium and phosphorous form the hard
substance of the bone
– Bones approach maximum density during
childhood and adolescences.
Guesstimating
Portions with
Real-World
Objects
Food Item
1 Bagel
Serving Size
2 ounces
About…
Yo-yo
Food Item
Cheese
Serving Size
1 ounce
About…
4 stacked dice
Food Item
Fresh fruit
Serving Size
About…
1 medium piece Tennis ball
Food Item
Mayonnaise
Serving Size
1 teaspoon
About…
Tip of thumb
Food Item
Meat, seafood
Serving Size
3 ounces
About…
Deck of cards
Food Item
Pasta, rice, potatoes
Serving Size
1/2 cup
About…
Tennis ball
WHAT DID YOU EAT TODAY?
• Take out 5 pieces of paper. Label each: Today, tomorrow
until you have all the pages filled.
• Split each piece of paper into quarters. Label each one:
BREAKFAST, LUNCH, DINNER, SNACKS
• On the back of each sheet write DAILY EXERCISE
• Write down EVERYTHING you have eaten/drank
EACH DAY. Start with today.
• Include everything of what you ate (and drank) with
EXACT serving sizes.
• This WILL BE HAND WRITTEN
• 5 days are due next TUESDAY! DO IT AND GET THE
HOMEWORK GRADE! THIS STARTS YOUR
PROJECT!!!
NUTRITION LABEL FUN!
Label Reading Tips
source: FDA.gov and medicine.net
The first thing you'll see is the label on the front of the food package. Manufacturers can say most anything they want on
the front label (to get the real story, see the Nutrition Facts panel on the back). Here are some terms you may see
there, and what they really mean:
•
Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been
removed and vitamins added in processing. Look for 100% whole-wheat bread and high-fiber, low-sugar
cereals.
•
Fruit drink. This means there's probably little or no real fruit, and lots of sugar. Look for products that say
"100% Fruit Juice."
•
Made with wheat, rye, or multigrain. These products may have very little whole grain. Look for the word
"whole" before the grain to ensure you're getting a 100% whole-grain product.
•
Natural. The manufacturer started with a natural source, but once it's processed the food may not resemble
anything natural. Look for "100% All Natural" and "No Preservatives."
•
Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say "Certified
Organically Grown."
•
Sugar-free or fat-free. Don't assume the product is low-calorie. The manufacturer may have compensated
with unhealthy ingredients that don't taste very good -- and have no fewer calories than the real thing.
Here are some key phrases you'll see on the Nutrition Facts panel on the back of the package:
•
Serving Size. Portion control is important for weight management, but don't expect manufacturers to make
it easy for you. Pop-Tarts, for instance, come two to a package. The label says one serving is 200 calories -for "one pastry."
•
Calories and Calories From Fat. This tells you how many calories are in a serving, and how many of those
calories come from fat. Remember that this information is for one serving as defined on the label.
•
Nutrients by Weight and Percentage of Daily Value (%DV). This shows how much of each nutrient is in one
serving, by weight in grams and by %DV. This symbol refers to the recommended daily allowance for a
nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don't have a %DV). Fats
are listed as "Total Fat" and also broken down so you can see how much is unhealthy saturated fat and
trans fat.
•
Vitamins and Minerals. Vitamins and minerals are listed by %DV only. Pay particular attention to vitamin A,
vitamin C, calcium, and iron; most Americans don't get enough in their diets.
•
Ingredients. They're listed in order from the greatest amount to the least. Experts offer a rule of thumb: the
fewer the ingredients, the better.
Dietary Guidelines
The Dietary Guidelines, developed by the Department of Health and Human
Services and the U.S. Department of Agriculture, represent the best, most
current advice for healthy Americans 2 years and older. They reflect
recommendations of health and nutrition experts, who agree that enough is
known about the effect of diet on health to encourage certain eating
practices. The Dietary Guidelines are:
1.
2.
3.
4.
5.
6.
Eat a variety of foods to get the energy (calories), protein, vitamins, minerals,
and fiber you need for good health.
Maintain a healthy weight to reduce your chances of having high blood pressure,
heart disease, a stroke, certain cancers, and the most common kind of diabetes.
Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart
disease and certain types of cancer. Because fat contains more than twice the
calories of an equal amount of carbohydrates or protein, a diet low in fat can help
you maintain a healthy weight.
Choose a diet with plenty of vegetables, fruits, and grain products that provide
needed vitamins, minerals, fiber, and complex carbohydrates. They are generally
lower in fat.
Use sugars only in moderation. A diet with lots of sugars has too many calories
and too few nutrients for most people and can contribute to tooth decay.
Use salt and other forms of sodium only in moderation to help reduce your risk of
high blood pressure.
NUTRITION UNIT
Read pages 282-292
• You need to READ QUIETLY pp. 282-292
• Now, answer questions #1-22 on page 293 in
COMPLETE SENTENCES