Transcript day 22 nutrition food labels

DAILY FOCUS

Objectives:
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
DAY

Explain the difference
between serving size and
portion size.
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
Agenda
Bell: identify the main take away
for you from the computer project.
Attach it to your assignment
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Question :
What most/least surprised
you after completing the my
plate?
Collect my plate
Finish Nutrition Foldables
Review MyPlate/Food Labels
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Portion Distortion
Wrap Up: (last class)
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Food Label Activity
Serving Size vs. Portion Size
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22
Was it easy or hard to choose meals
that had the correct amount of
calories?
Wrap Up:
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Assign :
Restaurant Activity
What trends have made it harder to
manage the amounts we eat?
ANNOUNCEMENTS & REMINDERS
Pizza Lab -Next class
 Unit 4: Nutrition Test- two periods from today
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WHAT IS THE MESSAGE OF MYPLATE
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Balancing Calories
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Foods to Increase
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Enjoy your food, but eat less.
Avoid oversized portions.
Make half your plate fruits and vegetables.
Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
Compare sodium in foods like soup, bread, and frozen meals—and
choose foods with lower numbers.
 Drink water instead of sugary drinks.
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Be More Physically Active
WHAT’S ON THE LABEL?
 Serving sizes common measurements
 Servings per Container/Package:
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how much the entire package contains.
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total and calories from fat
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tells the amount of nutrients per serving.
Fat, carbs, protein, cholesterol, and sodium must be
listed.
 Calories Nutrient
 Vitamins

list-
and Minerals-
calcium and Vitamin A must be listed.
 Percent daily values shows how food fits into
the overall diet. Based on
a daily 2,000 calorie diet.
INGREDIENTS ON FOOD LABELS
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Law requires all ingredients
to be listed
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Listed in descending
order!!!!!
 (largest  smallest)
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Must include Food Allergen
Information
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Allows you to make informed
choices!
IMPORTANCE OF NUTRITION FACTS LABEL
BEST way for you to be an informed
consumer!!!!
 Provides easy to read data about
food your buying.
 All packaged foods must carry a
label with nutrition information
 Each label is in standardized format
 Regulated by the FDA (p148 in text)
 Use to compare similar products
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FOOD LABEL ACTIVITY
In your groups, you will be given a category of
food labels that are comparable.
 You will look at each food label and answer the
provided questions.
 The goal is to find out based on the questions
asked, which food is the best option and which is
the worst option.
 Be prepared to share your answers as we will go
to each group and you will present your findings.
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COMPARING SIMILAR FOODS
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Which cookie is the best option? Explain.
PORTION SIZE VS. SERVING SIZE
Portion
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A "portion" is the
amount of a food you
choose to eat at any
one time — which may
be more or less than a
serving.

Ex. A meal you would
receive at a restaurant.
Serving

A "serving" is the
amount of food
recommended in
consumer education
materials, such as
MyPlate. (ex. 1 cup or
8oz.)
DISCUSSION Q’S
1.
2.
3.
4.
Do you feel that portion sizes have increased or
decreased over the years?
Why do you think this has happened?
What do we as Americans tend to think about
when we dine out?
Would you agree that our American culture has
a bigger is better attitude? To food as well?
Portion Clip
To overcome portion distortion and to downsize your helpings,
try these tips:
• Eat from a plate, not a package, so you know how much you eat.
• Use smaller dishes, such as a lunch plate for your dinner, so less
looks like more on your plate.
• Eat half of your meal or share with someone.
• Don’t bundle.
WHAT COUNTS AS A SERVING?
What are some
tips we can use to
help us manage
portion sizes?
NUTRIENT CLASSIFICATION
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MACRONUTRIENTS
supply energy (calories)
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CARBOHYDRATE
FAT
PROTEIN
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MICRONUTRIENTS
do not supply energy
(calories)
VITAMINS
 MINERALS
 WATER
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CHAPTER 6 CARBOHYDRATES
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What is the main function of carbohydrates in your
body?
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Energy
What are the 3 types of carbohydrates
Simple Carbs (sugar)
 Complex Carbs (Starches)
 Cellulose (dietary fiber)
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Name 3 sources of carbohydrates
Cereal
 Pasta
 Oatmeal
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What is the difference between simple & complex
carbohydrates?

See next slide
SIMPLE CARBOHYDRATES
 Sugars
 Easily
and quickly
metabolized by the body.

Called “empty calories”
 Examples:
honey, syrup,
table sugar, candy
COMPLEX CARBOHYDRATES
 Starches
 2-stage
process to be
metabolized;
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Examples: bread, rice,
cereal, pasta
CHAPTER 6 CARBOHYDRATES
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What percent of the diet should be carbohydrates?
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45-65%
What is dietary fiber?
Carbohydrate that gives no calories?
 source of fiber: plants
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What are the benefits of fiber?
Absorbs water/ adds bulk (digestion)
 Prevents constipation
 May reduce cholesterol
 Creates of feel of fullness
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CHAPTER 7
Proteins & Fats
CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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What is the function of protein in your body?
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What are the 5 most important roles of protein in your body?
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meat, nuts, beans
What percent of a teen diet should be protein?
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Growth & maintenance: to repair and grow itself
Enzymes: chemical reactions in body
Hormones: regulate the body (amino acids)
Antibodies: fight against disease
Fluid Balance: maintain the right amount of fluid
Name 3 food sources of protein.
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Cell growth, repair and maintenance.
10-30%
If you are vegetarian, what protein sources are available.
Give 3 examples.
Eat a variety of plant foods especially grains and complete proteins
(soy)
 Nuts, beans
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C
HAPTER 7 FATS, AND LIPIDS
 Why are fats important to your diet?
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What is cholesterol?
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High density lipoprotein (good)
It carries cholesterol back to the liver to be removed from the
body, helping to prevent blood clots and other adverse health
effects
What is LDL?
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A WAXY SUBSTANCE FOUND IN ANIMAL FOODS
What is HDL?
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Absorbs fat soluble vitamins
Reserves energy
Cushion and protect organs
Low density lipoprotein (bad)
it carries cholesterol from the liver to the rest of your body where
it can build up in your arteries.
What foods tend to be high sources of cholesterol?

Animal sources
CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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Name the food sources and effects of each type of fat.
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Monounsaturated:
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Polyunsaturated:
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animal products, raise LDL
Trans Fat:
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Vegetable oil, corn and soybeans, lower HDL
Saturated:
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olives, olive oil, avocado, peanuts, nuts, canola oil, lower LDL and
raise HDL
Shortening, margarine, salad dressings, snack food: raises LDL
What are essential fatty acids and why are they
important?
Omega 3 & 6 fatty acid. (fish, nuts)
 Important because they help with heart, brain and nervous
system function. They also help with cellular development
and reduces cancer risks.
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CHAPTER 7 PROTEINS, FATS, AND LIPIDS
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A teen diet should limit its fats to what percentage?
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A diet should limit its saturated fat to what
percentage?
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25-35% (67-93 grams)
10%
What are suggested ways to control your fat intake?
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Choose fruits and vegetables/ whole grains
Watch portion distortion
Limit fried foods
Pick low fat/ fat free
Lean meats
Add less fat to food
CHAPTER 8
Vitamins
C
HAPTER 8 VITAMINS AND MINERALS
 What are vitamins?
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What 3 food groups provide all the vitamins and
minerals your body needs?
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nutrients that the body needs to work properly.
Fruits, Vegetables, Protein
What are antioxidants and why are they important?
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substances that protect body cells and the immune system
from damage?
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Benefits
 Protect against free radicals
 Prevention from heart disease,
 Prevention of cancers by protecting & repairing cells
CHAPTER 8 VITAMINS AND MINERALS
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What is a water soluble vitamin? How often should you
consume?
Vitamins that you need daily because they are excreted from
your system. They dissolve in water.
 B complex vitamins and C
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Food source: fruit
What are fat soluble vitamins?
Vitamins that are stored in your fat and released when
needed. They are dissolved in fat.
 A,D,E, and K
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Food Source: leafy greens, milk
CHAPTER 8 VITAMINS AND MINERALS
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What is a mineral?
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Inorganic substances that become part of the bones, tissues and body
fluids
What are major minerals?
Minerals your body needs more of (100mg or more)
 Examples: Magnesium, calcium, phosphorous, sodium, chloride,
potassium
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Food sources: beans, milk
What are trace minerals?
Minerals your body needs in smaller amounts (less than 100mg)
 Examples: Iron, iodine, zinc, copper, selenium, fluoride
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Food sources: fish, beans, leafy greens
What should your daily limit of sodium be?
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Consuming too much sodium can lead to high BP/hypertension
CHAPTER 9
Water and Phytochemicals
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CHAPTER 9 WATER AND PHYTOCHEMICALS
7 Reasons why we need water?
Chemical reactions
 Cushioning & Moisturizing
 Rids waste
 Transportation
 Temperature regulation
 Breathing
 Overall well-being
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How many glasses of water should be in a daily diet?
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8-12 cups
What is dehydration?
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Term for NOT getting enough water to meet dietary needs?
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Signs of dehydration: headache, dry mouth, dark urine, tiredness
CHAPTER 9 WATER AND PHYTOCHEMICALS
Phytochemicals
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What are Phytochemicals?
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Naturally occurring compounds that may have positive impact
on health?
List 5 benefits of consuming phytochemicals?
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Act as antioxidants
Boost resistance to diseases
Keep cancer cells from forming & multiplying
Influence the production of cholesterol
Protection against chronic diseases (caner, diabetes, heart disease,
High BP)
PIZZA LAB PLAN:
Figure 1 serving per person for ingredients.
 ½ c sauce
 8 pepperoni / person
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Dining
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out activity
REMEMBER: due by Friday