Transcript Lesson 3.1 What Nutrients Does Your Body Need?

Friday, February 24 “B” Day
• Lesson 3.1 What Nutrients Does Your Body Need?
• Computer Lab: Track Your Snack
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Chapter 3
Nutrition
Lesson 3.1 What Nutrients Does Your Body Need?
Lesson 3.2 Creating a Healthy Eating Plan
Lesson 3.3 Food Labels and Food Safety
Kahoot.it
“NUTRITION”
• 1st : 65%
• 4th: 74%
Lesson 3.1
•What Nutrients Does Your Body
Need?
Warm-Up
Healthy Choices
The foods and beverages you eat and drink
impact virtually all aspects of your body.
What are three of your favorite foods that
you think have a positive impact on your
body? Explain why they might have this
impact.
What are three of your favorite foods that
you think have a negative impact on your
body? Explain why they might have this
impact.
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Nutrients
• Chemical substances
that give your body
what it needs to grow
and function properly
– Some provide energy
for daily activities
– Others enable certain
critical bodily
functions to occur
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Carbohydrates
• Type of nutrient that is a
major source of energy
• Sugars are called simple
carbohydrates
• Starches are called
complex carbohydrates
• Your body breaks down
carbohydrates into
glucose to obtain energy
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Carbohydrates ‘Sugars & Starches’
• Sugars such as fructose,
glucose, sucrose and lactose
are classified as simple
carbohydrates
• They can occur naturally in
some foods, including fruits,
maple syrup and dairy.
• Glucose: a type of
carbohydrate and the
preferred source of energy
for the brain and central
nervous system.
• Starches are chains of
glucose linked together and
are called complex
carbohydrates
• Products made from grains,
i.e bread, cereal, rice and
pasta are rich sources of
starch.
• Beans, potatoes, peas and
corn also contain starch.
• Glycogen: a stored version
of glucose located in the
muscles and liver.
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Think Further
Fiber is a tough complex carbohydrate. Since the
body is unable to digest fiber, what might be
some health benefits of eating fiber?
–
–
–
–
Lowers cholesterol
Balances glucose
Adds bulk to stools
Helps prevent overeating
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Protein
• Nutrient used by the body
to build and maintain cells
and tissues
• Provides energy when
carbohydrates and fats
are lacking in the diet
• Made up of smaller
chemical units called
amino acids
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Types of Proteins
• Nonessential amino
acids: produced in the
body.
• There are 11
nonessential amino
acids
• Essential amino acids: your
diet must include these.
• There are 9 essential amino
acids.
• Complete Protein: source
contains all nine essential
amino acids.
• Incomplete Protein: source
lacks one or more essential
amino acids.
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Types of Proteins
Nonessential amino acids
Essential amino acids
• produced in the body.
• There are 11 nonessential
amino acids
• your diet must include
these.
• There are 9 essential amino
acids.
• Complete Protein: source
contains all nine essential
amino acids.
• Incomplete Protein: source
lacks one or more essential
amino acids.
• Found in animal based
foods. i.e. meat , poultry,
eggs, fish and dairy.
• Found in dry beans and
peas, tofu, nuts and seeds,
grains, some fruits and
veggies.
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Fats
• Nutrient largely made up of
fatty acids
• Provide a valuable source of
energy
– Saturated fats are found
primarily in animal-based
foods
– Unsaturated fats are found
in plant-based foods
– Trans fats are created by a
process known as
hydrogenation
– Cholesterol is found in foods
from animal sources
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Think Further
Myth or Fact?
Body fat is unhealthy and has no beneficial
purpose.
MYTH
– Fact: Body fat supplies energy to the body when
food is unavailable.
– Fact: Body fat acts as a cushion to protect
internal organs.
– Fact: Body fat helps regulate body temperature.
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Vitamins
• Organic substances
• Necessary for normal
growth and development
• Help regulate various
body processes
• Help the body release
the energy from other
nutrients
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Vitamins Water vs Fat Soluble
Water-Soluble Vitamins
• They dissolve in water, pass
into the bloodstream during
digestion, and are either
used immediately by the
body or are removed by the
kidney’s during urination.
• Vitamins B & C
Fat-Soluble Vitamins
• They dissolve in the body’s
fats and are stored in the
body for later use.
• Excessive intake can be
toxic.
• Vitamins A,K,D,E
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Minerals
• Inorganic elements
that come from the
earth and are
absorbed by plants
• Your body needs a
total of 20 different
minerals
– Macrominerals
>100mg/day
– Trace minerals
<100mg/day
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Water
• Water is necessary for
most bodily functions
• Individuals should
drink 8½ to 11½ cups
of fluids per day
• Feeling thirsty is a
signal that your body
needs more water
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Track Your Snack Computer Activity
Lesson Objectives
• Following this lesson, students will be able to:
1. Summarize why healthy snacking is important.
2. Choose healthier snack options based on their
nutritional content (calories, added sugars, saturated
fat, and sodium).
3. Explain the importance of monitoring total calorie,
added sugars, saturated fat, and sodium intake in
their diet.
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Importance of Health Snacking
• Snacks can help you get the nutrients you need to
grow and maintain a healthy weight.
• Everything you eat and drink over time matters.
The right mix can help you be healthier now and in
the future.
• Start with small changes to make healthier choices
you can enjoy. Choosing healthier snacks is a
great place to start.
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SuperTracker Activity
• There are five things you will be looking at to
determine if a snack is a healthy choice.
• A healthy snack
– 1) contains one or more food groups,
– 2) is not too high in calories,
– 3) contains little to no excess calories from added
sugars,
– 4) contains little to no excess calories from
saturated fat, and
– 5) is lower in sodium.
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SuperTracker Activity Cont’d
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Food-A-Pedia
• https://www.youtube.com/watch?v=-EZIZfhd78&feature=youtu.be
• https://www.supertracker.usda.gov/default.aspx
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EXERCISE TIME!!!!
• Overhead Squats x 10
• Sit-Ups x 10
Lesson 3.2
•Creating a Healthy Eating Plan
VIDEO
GOALS FOR HEALTHY EATING
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Food Label
• Bring a FOOD LABEL from
home for class on
Monday!!!!
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Wednesday, March 1 "B" Day
• 24 hour Food and Physical Activity Analysis
Computer Lab
• Creating Healthy Eating Plans
• Reading a Food Label
Wednesday, March 1 "B" Day
After today’s lesson you will be able to:
• Interpret the key concepts from the Dietary
Guidelines for Americans
• Summarize recommendations from the MyPlate
food guidance system
• Analyze the hazards of poor nutrition
• Analyze a Nutrition Facts label to identify the
nutritional value of a food product
• Describe how the order of ingredients is
determined on a food label
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Dietary Guidelines
• Published by the US
Departments of
Agriculture (USDA) and
Health and Human
Services (HHS)
• Discuss establishing
eating patterns to
promote health
• Revised every five years
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Guidelines promote two key concepts:
1. Maintain calorie balance over time
to achieve and sustain a healthy
weight.
2. Focus on consuming nutrient-dense
foods and beverages.
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Maintain Calorie Balance
• A calorie is a unit of
measurement for energy
provided by food
• Calories are burned by
performing…
– body functions (eating,
sleeping, breathing)
– daily activities (walking to
class, cleaning your room)
• You can maintain your
weight by balancing calories
consumed with calories
burned throughout the day
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Weight Management
• Maintaining Weight: balance calories consumed
with calories burned throughout the day.
– Calories In = Calories burned
• Gaining Weight: consume more calories than
your body burns.
– Calories in
Calories burned
• Losing Weight: burn more calories than you take
in.
– Calories in
Calories burned
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Factors That Influence Your Calorie
Needs
•
•
•
•
•
Your age
Gender
Height
Weight
Level of Physical Activity
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Nutrient-Dense Foods
• A relatively lowcalorie food that
provide vitamins,
minerals, and other
healthful substances
• Important for a
healthy diet
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Top 20 Nutrient-Dense Foods
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Critical Thinking
Empty Calories: The added sugars and solid fats
found in some founds.
You have the choice of consuming a medium-sized
apple or an 8-ounce glass of sugary soda.
Since each option contains about 100
calories, can one food be more healthful
than the other? Why or why not?
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Consider How Food Is Prepared
• Fried foods have more calories than baked or raw
foods because the fried food absorbs oil or butter
while frying.
• Apples with their skins on have more fiber than
peeled apples.
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MyPlate Food Guidance System
• The MyPlate diagram
includes the five food
groups:
–
–
–
–
–
Fruits
Vegetables
Grains
Protein
Dairy
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Undernutrition
• Occurs when people do not receive the
needed nutrients from the food they eat
• Can lead to growth problems in children
• Can also lead to serious or life-threatening
problems
–
–
–
–
Brain damage
Impaired vision
Blindness
Bone deformities
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Think Further
Overnutrition is often caused by
people eating too many foods that
contain high amounts of added
sugar, solid fat, sodium, refined
carbohydrates, or simply too
many calories.
What are some examples of
health problems that might be
caused by overnutrition?
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EXERCISE TIME!!!
• Back Extensions x10
• Pushups x10
Back Extension
Pushups
Lesson 3.3
•Food Labels and Safety
Wednesday, September 21 “B” Day
• Food Label Activity
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Nutrition Facts Labels
• The FDA requires any
food sold in a
package to include a
Nutrition Facts label
• This partial label
shows the serving
size, servings per
container, and
calories per serving
Courtesy of the FDA
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What Information is Found
on the Nutrition Label?
 The Nutrition Facts Panel
 Serving Size
 Calories
 Comparison to a Daily Value
 Amounts of Some Nutrients (A, C, Calcium, Iron)
 Ingredient List
 Nutrient Content Claims
 Health Claims
The Nutrition Facts Label
Serving Size and Calories
Information That Must
Appear on Nutrition Facts Label
 Total calories
 Dietary fiber
 Calories from fat
 Sugars
 Total fat
 Protein
 Saturated fat
 Vitamin A
 Cholesterol
 Vitamin C
 Sodium
 Calcium
 Total carbohydrate
 Iron
Daily Values: the recommended amounts of nutrients
that a person should consume each day.
Percentages are based on:
 2,000 calorie diet
 30% calories from fat
 10% saturated fat
 <300 mg cholesterol
 <2400 mg sodium
 at least 60% calories from
carbohydrate
 25-30 grams of fiber
No % Daily Value
 Trans Fat
 Sugars
 Protein
Limit These Nutrients
Go slow - the goal is
to stay BELOW 100%
of the Daily Value for
each of these
nutrients per day.
Get Enough of These Nutrients
Go for These Nutrients
– Try to get 100% of
the DV for each of
these nutrients each
day.
Read the Nutrition Facts Label For Total
Sugars
Plain Yogurt
Fruit Yogurt
Look at the Ingredient List
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY
PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH
FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND
PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
Ingredient List
 All ingredients must
be listed
 Ingredients listed in
descending order by
weight
Claims on Labels
• Food labels may
describe a food using
a specific claim about
its health benefits
– Examples: “low fat,”
“reduced calories”
• Foods should meet
certain criteria set by
the FDA to use these
labels
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Claims on Labels
Organic
• A type of food that is
produced without
pesticides, bioengineering,
or high-energy radiation.
• Organic food must consist
of at least 95% organically
produced ingredients.
Food Additives
• Substances added to food
products to cause desired
changes.
• Generally Recognized as Safe
(GRAS): food additives that have
been studied and are considered
harmless by the government.
• Food and Drug Administration
(FDA): a government agency that
regulates medications, biological
products, medical devices, food
supply, cosmetics, and radiationemitting products.
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Nutrient Content Claims
 Defined by FDA regulations
 Light = 1/3 fewer calories or
50% less fat than traditional
product
 Low-fat = one serving must
contain no more than 3 grams
of fat
 Low calorie = one serving
contains no more than 40
calories
Health Claims
 Calcium-rich foods and reduced risk of osteoporosis.
 Low-sodium foods and decreased risk of hypertension
(high blood pressure).
 Low-fat diet and reduced risk of cancer.
 A diet high in fiber and low in fat, saturated fat, and
cholesterol and the reduced risk of coronary heart
disease.
 Folate rich foods and the reduced risk of neural tube
birth defects.
New Nutrition Facts Label
Assignment
• Read through the
“Changes to Nutrition
Facts Label” page.
• Answer questions 1-12
on the worksheet using
the information from
the PowerPoint
presentation and the
handout.
Monday March 6 “C” Day
• Collect Food Label Assignment
• Video: “Fed Up”
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1
Period 3/6/17
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4
Period 3/6/17
VIDEO
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When Food Causes Illness
• Foodborne illness, or
food poisoning, refers
to illnesses that are
transmitted by foods
• Most foodborne
illness can be
prevented by
practicing safe food
handling procedures
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Think Further
Foodborne infections are caused
by agents, such as bacteria,
viruses, or parasites.
How does foodborne intoxication
differ from a foodborne infection?
– Foodborne intoxication is an
illness caused by toxins that an
organism has produced in a
food
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Preventing Foodborne Illness
• These strategies can help reduce your risk of getting
foodborne illnesses
–
–
–
–
–
–
–
Wash your hands with hot, soapy water
Cook foods to the appropriate temperature
Keep hot foods hot and cold foods cold
Refrigerate and freeze perishable food
Wash counters, tables, and dishes with hot, soapy water
Wash fruits and vegetables before preparing them
Throw away cans that are leaking or bulging
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Food Allergies
• A food allergy is an
immune response to a
certain food that the
body reacts to as if it
were harmful
• Common reactions
include hives or a rash,
swelling in the tongue
and throat, difficulty
breathing, and cramps
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Food Intolerance
• Food Intolerances: a condition in which a person
cannot properly digest a certain type of food.
– Lactose Intolerance: people have difficulty
digesting the lactose found in milk and many dairy
products.
– Celiac Disease: an adverse reaction to gluten.
People must strictly avoid gluten which is found in
wheat, rye, barley and oats.
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