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Nutrition K/W/L • Work within groups to brainstorm • K – what you already know about nutrition • W – what you want to learn about nutrition • Generate at least 15 terms Get notebook ready for nutrition • Vocab page • Notes page for day 1 • Objectives – • SWBAT explain nutrition and define the 6 nutrients Questions for reflection • What is nutrition? • What are the 6 important nutrients? Answers • Nutrition is the study of diet – what you eat – and health. • The 6 essential nutrients are: • • • • • • Vitamins Mineral Proteins Fats Carbohydrates Water Fed Up Questions • Vocab words that came up? • Difference between 160 calories in almonds versus 160 calories in sugar? • Why does the film compare sugary beverages to the tobacco industry? • What happens to your body when you eat sugar? What are the after effects? • Are foods labeled low fat healthy? Do Now • What do you remember about Fed Up? • Construct statements with groupmates starting with your assigned letters Carbohydrates Case Study • Please read Part I and answer questions in your groups • Each of you should take notes in your notebooks Part I • Underline all foods containing CHO • Cheerios, oat bran, skim milk, PowerBar, lettuce, cabbage, tomato, shredded carrot, green peas, kidney beans, and Coke. Essentially everything but tuna. • Come up with a rule to help you identify foods containing CHO. • CHO are found in plant products • Purified CHO are often sweet • Animals and plants use CHO as energy source • Which ingredients would cause gas? • Kidney beans, oat bran, PowerBar, cabbage, Coke • CHO bigger than monosaccharide • Bacterial cellular respiration Part II • Complete Part II of the CHO Case Study with group! Part II • What percentage of CHO in the bar is simple sugar? • 14g sugar/45g total CHO = 31% simple sugar • Can the girls omit all CHO that are not well digested from their diets? What are these CHO used for? • There is a debate about whether or not humans NEED carbs • Regardless, these CHO provide energy as well as fiber and nutrients • What are the difference between simple sugars, starches, and fibers? Part II • What are the difference between simple sugars, starches, and fibers? • Simple sugars – mono (glucose, fructose, galactose) and disaccharides (lactose, sucrose, maltose) • Starches and fibers – compose of large chains of glucose (amylose is starch and cellulose is fiber) Part II • PowerBar CHO • Simple sugars – HFCS, grape and pear juice concentrate, maltodextrin, peanut butter glycerin • Complex CHO-like starches – milled rice, roasted peanutes, maltodextrin, and brown rice • Complex CHO that contain fiber – oat bran, rice bran, peanuts, brown rice • CHO that would produce gas – essentially everything – HFCS, milled rice, roasted peanuts, maltodextrin, oat bran, rice bran, brown rice Do Now • What are the 6 essential nutrients? • What does nutrient dense mean? • Nutrient poor? Nutrient dense vs. nutrient poor • CHO, PRO, FAT, VITAMINS, MINERALS, WATER • Nutrient dense = contain a lot of nutrients for the calories • Veggies, fruits, whole grains, lean meats, beans, nuts • Nutrient poor = few nutrients for the calories • Also called ”empty calories” or ”nutrient poor, energy dense” • Chips, cookies, candy, ice cream, many granola bars, soda, crackers (packaged and processed food products) End of Class Check-In (10 points) • What are the two types of carbohydrates? • Give an example of a food for each type of CHO. • Why choose complex carbs? End of Class Check-In (10 points) • What are the two types of carbohydrates? • Simple – monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, lactose, maltose) • Complex – polysaccharides (starch and fiber) • Give an example of a food for each type of CHO. • Simple – soda, candy, PowerBar… • Complex - lettuce, cabbage, kidney beans… • Why choose complex carbs? • Nutrient-dense foods contain complex CHO • Do not spike blood sugar as rapidly Fats Carbohydrates Macronutrients Proteins Carbohydrates Comes from plants Provides vitamins and minerals Two types 1. Simple – Sugars that dissolve into water and taste sweet (sucrose, fructose, lactose, maltose) – candy, soft drinks, pastries, cookies 2. Complex – starches (grains and root veggies) and fiber (veggies, fruits, beans, peas, grains) FOODS WITH COMPLEX CARBS ARE TYPICALLY MORE NUTRIENT-DENSE AND DO NOT SPIKE BLOOD SUGAR AS RAPIDLY Proteins Fats Macronutrients Carbohydrates • Energy source for body • Come from plants • Provides vitamins and minerals • Two types • Simple – Sugars that dissolve into water and taste sweet (sucrose, fructose, lactose, maltose) – candy, soft drinks, pastries, cookies • Complex – starches (grains and root veggies) and fiber (veggies, fruits, beans, peas, grains) • FOODS WITH COMPLEX CARBS ARE TYPICALLY MORE NUTRIENTDENSE AND DO NOT SPIKE BLOOD SUGAR AS RAPIDLY Fats Carbohydrates Macronutrients Proteins • Needed to build and repair cells, repair damaged cells, make hormones and antibodies to fight disease, keep fluids in balance • Important to eat every day and to eat a variety of protein sources because there are essential amino acids • Nuts, beans, legumes, seeds, animal products, peas, tofu, and some veggies have protein Proteins • Needed to build and repair cells, repair damaged cells, make hormones and antibodies to fight disease, keep fluids in balance • Important to eat every day and to eat a variety of protein sources because there are essential amino acids • Nuts, beans, legumes, seeds, animal products, peas, tofu, and some veggies have protein Carbohydrates Macronutrients Proteins Fats Important for protecting against cold, protecting organs, providing energy for muscles You need fat for hair/skin/nails/nerves/making hormones/absorbing vitamins 4 types of fat 1. Saturated – animal fats (cheese, butter, milk) and coconut oil. Solid at room temp. Eating too much associated with heart disease. 2. Monounsaturated – olive, peanut, canola oils, nuts and avocados. Good effect on blood lipids. Liquid room temp. 3. Polyunsaturated – sunflower, safflower, salmon, tuna, walnuts, sunflower seeds. Liquid at room temp. Good effect on blood lipids. 4. Trans – man made. Baked goods, veggie oils, fast foods. May play a role in stroke, heart disease, and diabetes. Negatively influence blood lipids. Fats • Important for protecting against cold, protecting organs, providing energy for muscles • You need fat for hair/skin/nails/nerves/making hormones/absorbing vitamins • 4 types of fat • Saturated – animal fats (cheese, butter, milk) and coconut oil. Solid at room temp. Eating too much associated with heart disease. • Monounsaturated – olive, peanut, canola oils, nuts and avocados. Good effect on blood lipids. Liquid room temp. • Polyunsaturated – sunflower, safflower, salmon, tuna, walnuts, sunflower seeds. Liquid at room temp. Good effect on blood lipids. • Trans – man made. Baked goods, veggie oils, fast foods. May play a role in stroke, heart disease, and diabetes. Negatively influence blood lipids. • FDA HAS BANNED TRANS FATS – 2018 THEY NEED TO BE OUT OF FOOD SUPPLY Carbohydrates Comes from plants Two types 1. Simple – Sugars that dissolve into water and taste sweet (sucrose, fructose, lactose, maltose) – candy, soft drinks, pastries, cookies 2. Complex – starches (grains and root veggies) and fiber (veggies, fruits, beans, peas, grains) Provides vitamins and minerals Proteins • Needed to build and repair cells, repair damaged cells, make hormones and antibodies to fight disease, keep fluids in balance • Important to eat every day and to eat a variety of protein sources because there are essential amino acids • Nuts, beans, legumes, seeds, animal products, peas, tofu, and some veggies have protein Macronutrients Fats Important for protecting against cold, protecting organs, providing energy for muscles You need fat for hair/skin/nails/nerves/making hormones/absorbing vitamins 4 types of fat 1. Saturated – animal fats (cheese, butter, milk) and coconut oil. Solid at room temp. Eating too much associated with heart disease. 2. Monounsaturated – olive, peanut, canola, nuts and avocados. Good effect on blood lipids. Liquid room temp. 3. Polyunsaturated – sunflower, safflower, salmon, tuna. Liquid at room temp. Good effect on blood lipids. 4. Trans – man made. Baked goods, veggie oils, fast foods. May play a role in stroke, heart disease, and diabetes. Negatively influence blood lipids. REVIEW • 1 minute review with group • Carbs • Proteins • Fats • Vitamins • Help with energy metabolism • Control digestion, help with growth, make hormones – they play a role in almost every metabolic process • Fat soluble vitamins (ADEK - can be stored) • Water soluble vitamins (C, B vitamins - thiamin, riboflavin, niacin, B5, B6, B7, folic acid, B12) • Vitamin D – sunlight • Leafy green vegetables and yellow vegetables are very good sources of vitamins A and B (thiamin, riboflavin, niacin, B5, B6, B7) • Oranges, grapefruit, lemons, limes and green chilies are excellent sources of vitamin C • Lack of vitamins can cause a wide range of health effects Minerals Water Micronutrients Vitamins • Help with energy metabolism • Control digestion, help with growth, make hormones – they play a role in almost every metabolic process • Fat soluble vitamins (ADEK - can be stored) • Water soluble vitamins (C, B vitamins - thiamin, riboflavin, niacin, B5, B6, B7, folic acid, B12) • Vitamin D – sunlight • Leafy green vegetables and yellow vegetables are very good sources of vitamins A and B (thiamin, riboflavin, niacin, B5, B6, B7) • Oranges, grapefruit, lemons, limes and green chilies are excellent sources of vitamin C • Lack of vitamins can cause a wide range of health effects • Vitamins Water • Helps blood flow • Helps with digestion • Maintains body temperature. • Beverages, fruits, and veggies are good sources of water. • Skin turgor, headache, thirst, dry mouth, etc are signs. Minerals Micronutrients Water • • • • • Helps blood flow Helps with digestion Maintains body temperature. Beverages, fruits, and veggies are good sources of water. Skin turgor, headache, thirst, dry mouth, etc are signs. • Vitamins Minerals Inorganic compounds Found in almost all foods but fruits and veggies are good sources Deficiency can cause health problems – ex lack of calcium and magnesium and bone health, iron and red blood cells • TOO MUCH can also cause problems • carbonated sodas contain phosphates that can keep your body from using calcium and weaken your bones • high levels of sodium are linked to high blood pressure. Water Micronutrients Minerals • Inorganic compounds • Found in almost all foods but fruits and veggies are good sources • Deficiency can cause health problems – ex lack of calcium and magnesium and bone health, iron and red blood cells • TOO MUCH can also cause problems • carbonated sodas contain phosphates that can keep your body from using calcium and weaken your bones • high levels of sodium are linked to high blood pressure. REVIEW • 1 minute review with group • Vitamins • Minerals • Water The Dietary Guidelines and MyPlate • What do I want you to know? • What the guidelines are (they are actually useful) • MyPlate • Food groups • Serving sizes • Harvard’s Healthy Eating Plate • I think it’s better Why do we care about this? • Brainstorm • Formative assessments for this unit • Check-ins (exit tickets) • Guided meal plan • Ad • Summative assessment for this unit • Meal plan Dietary Guidelines • Developed by Federal Advisory Committee What is the issue with the USDA? • Finalized by HHS and USDA • They focus on preventing chronic disease • • • • Type II diabetes Heart disease Cancer stroke • What might high school students care about in terms of nutrition and health? To Answer Your Qs… • Seltzer water does not appear to negatively impact health (as long as it doesn’t contain sweeteners, phosphates, or acids) Vitamin C and colds “The failure of vitamin C supplementation to reduce the incidence of colds in the general population indicates that routine vitamin C supplementation is not justified, yet vitamin C may be useful for people exposed to brief periods of severe physical exercise. Regular supplementation trials have shown that vitamin C reduces the duration of colds, but this was not replicated in the few therapeutic trials that have been carried out. Nevertheless, given the consistent effect of vitamin C on the duration and severity of colds in the regular supplementation studies, and the low cost and safety, it may be worthwhile for common cold patients to test on an individual basis whether therapeutic vitamin C is beneficial for them.” The Dietary Guidelines • Follow a healthy eating pattern across the lifespan. • Focus on variety, nutrient density, and amount. • Limit calories from added sugars and saturated fats and reduce sodium intake. • Shift to healthier food and beverage choices. • Support healthy eating patterns for all. What is a healthy eating pattern? • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other • Fruits, especially whole fruits • Grains, at least half of which are whole grains • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products • Oils What does a healthy eating pattern limit? • Saturated fats • Trans fats – removed by 2018 • Added sugars • Sodium • Alcohol (7 kcal/g, no nutrients) Summarize • How would you summarize the dietary guidelines? • Chat with #5 dice partners • I will call on 5 groups for summary MyPlate • Pretest • Draw a picture of MyPlate on index card • Label each part of the plate with food groups • Make sure name is on it! MyPlate Draw in your notebooks! Group Game • Try to place each food in the correct group CLEARING CONFUSION The food groups and the nutrients don’t totally match • NUTRIENTS • Carbohydrates • Fat • Protein • Water • Vitamins • Minerals • FOOD GROUPS • Grains • Oils • Protein • Dairy • Fruits • Veggies Notes • Draw a blank MyPlate in notebook 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. • Nutrient dense example???? • Source of… • • • • • Carbohydrates (simple and complex) Water Vitamins Minerals Fiber • One serving • 1 cup of whole fruit • 1/2 cup dried fruit • 8 ounces of juice Veggies • 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. • Nutrient dense example??? • Based on their nutrient content, vegetables are organized into 5 subgroups: • dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. • Source of: • • • • • • Carbohydrates Proteins Vitamins Minerals Water Fiber • One serving • 1 cup cooked or raw • 2 cups leafy Grains • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Nutrient dense example???? • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. • 2 groups - Whole Grains and Refined Grains. • Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. • 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. • Source of: • • • • • Vitamins Minerals Fiber Carbohydrates Protein • One serving: • In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group Protein • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts • Nutrient dense example??? • Beans and peas are also part of the Vegetable Group • Source of: • • • • Vitamins Minerals Protein Fats • One serving • 1 ounce of meat = 1 ounce equivalent • ½ ounce of nuts, ¼ cup cooked beans = 1 ounce equivalent Dairy • Fluid milk products and foods made with milk • If calcium is removed, not part of this group • Soymilk, tofu, and other calcium-fortified products are part of this group • Nutrient dense example??? • Source of: • • • • • • Vitamins Minerals Protein Water Carbohydrates (some products) Fat (some products) • One serving: • 1 cup of milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese Oils • NOT a food group • Nutrient dense example?? • Liquid at room temp tend to be nutrient dense • Monounsaturated • Polyunsaturated • You consume oils in: • • • • nuts fish cooking oil salad dressings • OMEGA-3s Group Game • Let’s check the answers MyPlate Check In • Label MyPlate • Provide nutrient dense examples for each food group • CHALLENGE – can you think of nutrient poor examples? Do Now - Stop and Review • Let’s take a look at the vocab chart • Working with #3 dice partner, write words down on your vocab sheet and then try to define them • Is there anything else that should be on that list? Food Advertisement! • Task: It’s 10 years after high school and you are working as the director of an advertising agency in Boston. Recently, the Federal Communications Commission ruled that the fairness doctrine also applies to the food industry, not just to tobacco industry. Your company has been contracted to produce advertisements for nutrient dense foods to air alongside ads for processed foods. The first step in creating these on-air advertisements, however, is for your company to create a print campaign that will appeal to high school students. Persuasive Techniques in Advertising • Pathos • Logos • Ethos What Techniques Did Advertisers Use?