Transcript Nutrition_Unit_Day_1

Bell Ringer (Day 1)
• Define the 7 vocabulary words on page
264 in your Health Book.
• Turn In
Nutrition
Definition: The study of what people eat
and of eating habits and how these affect
health status.
Why Teach Nutrition?
• Only 2 percent of children meet the Daily Food Guide
Pyramid recommendations.
• The number of overweight children has nearly doubled in
the last decade. One out of four children is overweight or
at risk for becoming overweight.
• Sixty percent of children ages 5 to 10 have one or more
heart disease risk factors.
• Only 29 percent of children attend daily physical education
classes.
• Type II diabetes, once considered an adult disease, is
becoming more common in overweight children.
The Food Guide Pyramid
• This is a guide that tells you how many
servings from each food group are
recommended each day.
• The number of servings recommended for
you depends on your age, sex, size, and
activity level.
My Pyramid
Web Link
http://www.mypyramid.gov/global_nav/media_animation-presentation_eng_pc.html
Grains
Grains are divided into 2 subgroups, whole grains
and refined grains.
Whole grains contain the entire grain kernel -- the
bran, germ, and endosperm. Examples include:
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
Grains
Refined grains have been milled, a process that
removes the bran and germ. This is done to give
grains a finer texture and improve their shelf life,
but it also removes dietary fiber, iron, and many
B vitamins. Some examples of refined grain
products are:
• white flour
• degermed cornmeal
• white bread
• white rice
Grain Group
• Grain Group foods are excellent sources of
complex carbohydrates and add fiber to our
diets.
• Complex carbohydrates are an important
source of energy.
• B vitamins also help to keep our blood, skin
and nervous systems healthy.
Grain Group
• Iron, which is an important part of red blood
cells, carries oxygen to all parts of the body.
• Whole-grain products provide more fiber
than highly-processed grain products.
• Fiber helps promote regular digestion and
may reduce the risk for certain cancers.
Vegetables
• Any vegetable or 100% vegetable juice
counts as a member of the vegetable group.
• Vegetables may be raw or cooked; fresh,
frozen, canned, or dried/dehydrated; and
may be whole, cut-up, or mashed.
Vegetables
Vegetables are organized into 5 subgroups, based on their
nutrient content. Some commonly eaten vegetables in
each subgroup are:
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2.
3.
4.
5.
Dark Green Vegetables (broccoli)
Orange Vegetables (carrots)
Dry Bean and Peas (black beans)
Starch Vegetables (corn, potatoes)
Other Vegetables (artichokes)
Fruits
• Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried, and
may be whole, cut-up, or pureed. Some commonly eaten
fruits are:
Apples, Apricots, Bananas, strawberries, blue berries,
raspberries, grapes, kiwi, lemons, cantaloupe, honeydew,
watermelon, nectarines, oranges, peaches, pears, plums,
tangerines, and 100% fruit juice.
Fruit Group
• Fruits provide vitamin A, vitamin C and fiber.
• Vitamins A and C help night vision, help heal cuts, and
keep skin healthy.
• Fruits are a source of fiber. Fiber helps promote regular
digestion and may reduce the risk for certain cancers.
• All fruits are naturally low in fat.
• All foods in the Fruit Group have a similar "nutrient
profile". Eat a variety of Fruit Group foods to get the
nutrients you need each day.
Milk
• All fluid milk products and many foods made
from milk are considered part of this food group.
• Foods made from milk that retain their calcium
content are part of the group, while foods made
from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not.
• Most milk group choices should be fat-free or
low-fat.
Meat and Beans
• All foods made from meat, poultry, fish, dry beans or
peas, eggs, nuts, and seeds are considered part of this
group. Dry beans and peas are part of this group as well
as the vegetable group.
• Most meat and poultry choices should be lean or low-fat.
Fish, nuts, and seeds contain healthy oils, so choose these
foods frequently instead of meat or poultry. Why is it
important to include fish, nuts, and seeds?
Why is it important to include fish, nuts, and seeds?
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Varying choices and including fish, nuts, and seeds in meals can boost intake
of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids
(PUFAs). Most fat in the diet should come from MUFAs and PUFAs. Some
of the PUFAs are essential for health—the body cannot create them from
other fats.
Some fish (such as salmon, trout, and herring) are high in a type of PUFA
called “omega-3 fatty acids.” The omega-3 fatty acids in fish are commonly
called “EPA” and “DHA.” There is some limited evidence that suggests
eating fish rich in EPA and DHA may reduce the risk for mortality from
cardiovascular disease.
Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty
acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of
vitamin E.
Oils
Oils are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Oils come from many different plants and from fish.
Some common oils are:
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canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame
oil. A number of foods are naturally high in oils, like:
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nuts
olives
some fish
avocados
Oils
Solid fats are fats that are solid at room temperature, like
butter and shortening. Solid fats come from many animal
foods and can be made from vegetable oils through a
process called hydrogenation. Some common solid fats
are:
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butter
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
Amounts of trans fat will be required on labels as of 2006.
Discretionary Calories
• You need a certain number of calories to keep
your body functioning and provide energy for
physical activities.
• Think of the calories you need for energy like
money you have to spend. Each person has a
total calorie “budget.” This budget can be
divided into “essentials” and “extras.”
Discretionary Calories
• Depending on the foods you choose, you may be
able to spend more calories than the amount
required to meet your nutrient needs.
• These calories are the “extras” that can be used
on luxuries like solid fats, added sugars, and
alcohol, or on more food from any food
group. They are your “discretionary calories.”
Discretionary Calories
• Each person has an allowance for some discretionary
calories. But, many people have used up this allowance
before lunch-time!
• Most discretionary calorie allowances are very small,
between 100 and 300 calories, especially for those who
are not physically active.
• For many people, the discretionary calorie allowance is
totally used by the foods they choose in each food group,
such as higher fat meats, cheeses, whole milk, or
sweetened bakery products.
Discretionary Calories
You can use your discretionary calorie allowance to:
1. Eat more foods from any food group than the food
guide recommends.
2. Eat higher calorie forms of foods—those that contain
solid fats or added sugars. Examples are whole milk,
cheese, sausage, biscuits, sweetened cereal, and
sweetened yogurt.
3. Add fats or sweeteners to foods. Examples are sauces,
salad dressings, sugar, syrup, and butter.
4. Eat or drink items that are mostly fats, caloric
sweeteners, and/or alcohol, such as candy, soda, wine,
and beer.
Discretionary Calories
• For example, assume your calorie budget is 2,000 calories
per day. Of these calories, you need to spend at least
1,735 calories for essential nutrients, if you choose foods
without added fat and sugar. Then you have 265
discretionary calories left.
• You may use these on “luxury” versions of the foods in
each group, such as higher fat meat or sweetened
cereal. Or, you can spend them on sweets, sauces, or
beverages.
• Many people overspend their discretionary calorie
allowance, choosing more added fats, sugars, and alcohol
than their budget allows.
What is physical activity?
• Physical activity simply means movement of the
body that uses energy. Walking, gardening,
briskly pushing a baby stroller, climbing the
stairs, playing soccer, or dancing the night away
are all good examples of being active.
• For health benefits, physical activity should be
moderate or vigorous and add up to at least 30
minutes a day.
• Some physical activities are not intense enough
to help you meet the recommendations.
What is physical activity?
Moderate physical activities include:
• Walking briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)
What is physical activity?
Vigorous physical activities include:
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)
Tips
Tips to help you:
• Make half your grains whole
• Vary your veggies
• Focus on fruit
• Get your calcium rich foods
• Go lean with protein
• Find your balance between food and physical
activity
The End!!