Download NUTRITION

NUTRITION
8TH GRADE
HEALTH EDUCATION
Topics of Discussion
• Diet and Calories
• Six Essential Nutrients
• Differences in nutrients
• Choose my Plate
• Seven Diet Goals
• Food Labels
• Portion Control
“The Evolution” of
Food Pyramids
1992
2005
TODAY
•Eating the foods
the body needs
to grow, to
develop and to
work properly.
What is a DIET?
• Diet is the food and
drink that
someone consumes
on a daily basis.
Nutrients
•Substances
in food that
your body
needs.
• Carbohydrates
• Proteins
• Fats
Can
Frank
Play
My
Violin
Well
• Vitamins
• Minerals
• Water
What is a CALORIE?
• The Calorie is simply A UNIT OF ENERGY.
• The calorie, or gram calorie, is the quantity of
heat required to raise the temperature of 1
gram of pure water 1°C.
• We need calories to function properly perform
tasks we perform daily.
• ALL Natural foods including fruits and
vegetables contain calories. Water has NO
calories.
• About 3,500 calories adds up to about 1
pound.
• How many calories do you NEED?
Carbohydrates
• Main source of energy for the
body
– Sugar and starches
– Simple (sugar) and complex
(whole grains; dietary fiber)
No more than
60% of diet
Found in:
Fruits, Grains, Vegetables
WHOLE GRAIN BREAD
•
Low fat and sugar food
• High in fiber
• Great source of
carbohydrates
WHITE BREAD
• Since white flour is
stripped of natural
ingredients of the wheat
kernel, white bread has
fewer nutritious properties
and fiber than breads using
whole wheat or mixed
flour.
• About 50% of all calcium,
70% of phosphorus, 80%
iron, 98% magnesium, 75%
manganese, 50% potassium,
and 65% of copper is
Fats
• Stored energy
– Saturated and Unsaturated (mono/poly)
– Trans-Fat is the worst type of fat (it’s artificial)
Saturated fat (solid at room temperature).
No more than 30% of diet
Found in:
Meat, Poultry, and Fish
Dairy-Milk, butter, cheese
Nuts/seeds
Oils
Try to keep your saturated fats to a minimum.
– Most fat sources should come from fish, eggs,
nuts, and oils (omega 3-6-9 Fats)
How much FAT is TOO MUCH
FAT?
2000 Calorie Diet
30% Fat: 600 calories of fat or
66 grams of fat TOTAL in a
day.
•10% Saturated Fat: 200
calories of saturated fat or
22 grams of saturated fat
•20% Unsaturated Fat: 400
calories of unsaturated fat
OLIVES and
Olive Oil
• Even though olives
have a high fat
content of 15 to 35
percent, they are an
excellent
source of oleic acid
(an omega-9
monounsaturated
fatty acid).
• Since olives contain
mixed tocopherols,
they are also a good
source of vitamin E.
• Chief building blocks for cells• growth and repair of cells and
Muscle Building
–Amino Acids
No more than
10% of diet
Try to look for at least 85% LEAN
In your meat selection.
Found in:
Meats
Fish
Dairy
Legumes/Beans/Soy products
Protein supplements/shakes
Eggs
• Process other nutrients and help
in regulating body functions
Found in:
ALL FOODS and Multi-Supplements
Examples
– Iron
– Potassium
– Zinc
– Calcium
– VEGETABLES & FRUIT
Have an abundance of Minerals!
What NUTRIENTS do they
CONTAIN?
• Romaine lettuce is the
most nutrient-dense of
all the lettuce
varieties and is an
excellent source of
vitamins A, B1, B2, and
C, folic acid, manganese
and chromium.
Vitamins
• Regulate body functions
• Water soluble-absorbed by body
– B complex and C
Need these
everyday!
Fat soluble- stored in the body
A, D, E, and K
Found in:
All types of foods and supplements
Bell Peppers
• Bell peppers are packed
with several nutrients. They
are a good source of
vitamin C,
thiamine, vitamin B6, beta
carotene, and folic acid.
• Red bell peppers
also contain lycopene,
which is a carotene that
helps to protect against
cancer and heart
disease.
• Extremely important
– 60-70% of our body is water
– Transports all other nutrients through the
body
– removes waste
– maintains body temperature (hydration)
– Needed for all living things
– Calorie FREE!
Found in:
ALL foods and beverages
– How much water do you need?
You’re on a deserted island and all you
can take is ONE of these foods. Which
will you take?
Food #1: Corn Syrup , Flour , Sugar , Cornstarch ,, Partially
Hydrogenated Soybean Oil 2% or Less , Salt 2% or Less ,
Artificial Flavorings 2% or Less , Citric Acid 2% or Less ,
Potassium Sorbate 2% or Less - a Preservative , Artificial
Coloring 2% or Less - Includes Red 40
Food #2: Wheat Flour Enriched (Flour, Barley Malt, Ferrous Sulfate [Iron] ,
Vitamin B [Niacin, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin
B2), Folic Acid (Vitamin aB)] ) , Water, Corn Syrup High Fructose, Contains
22% or less Wheat Gluten, Salt, Soybean(s) Oil, Yeast, Calcium Sulphate
(Sulfate), Vinegar, Monoglyceride, Dough Conditioner(s) (Sodium Stearoyl
Lactylate, Calcium Dioxide) , Soy Flour, Diammonium Phosphate, Dicalcium
Phosphate, Monocalcium Phosphate, Yeast Nutrients (Ammonium Sulfate) ,
Calcium Propionate To Retain Freshness
Food #3: Ground Corn Meal, Meat, Corn gluten meal, animal
fat, ground whole wheat, chicken by-product meal, beet pulp,
vegetable oil, brewers rice.
Which did you decide?
• FOOD #1:
• FOOD #2:
• FOOD #3:
ALL PER SERVING:
• Calorie Free: Less than 5 Calories
• Low Calorie: 40 Calories or Less
• Light or Lite: 1/3 the calories or 50%
less fat
• Fat Free: Less than a ½ gram of fat
• Low Fat: 3 grams or less fat
• 1 gram of Fat: 9 Calories
• 1 gram of CHO: 4 Calories
• 1 gram of Protein: 4 Calories
What is a “Fad Diet”?
• Definition: Short term popularity among
restaurants and consumers of an
ingredient, dish, or preparation
technique.
• Fad Diets can sometimes lack essential nutrients
and calories leaving one unsatisfied and hungry.
• Fad Diets can lead to serious health risks
• Many times Fad Diets fail because people can’t
stay on them.
• It’s recommended that people use portion
control and eat 5-6 small meals/snacks
throughout the day.
Seven (7) Diet Goals
1.
2.
3.
4.
5.
6.
7.
Eat a variety of foods (try new foods, you may like
them!)
Know what your ideal weight is and maintain it!
Avoid too much saturated fat and cholesterol
Eat foods with whole grains and dietary fiber
(3 grams or more per serving)
Avoid too much sugar (empty calories)
Avoid too much salt (increases BP, retains water)
Do not drink alcohol (dangers + more empty calories)
Bonus TIPS:
• Enjoy foods you like in moderation
• Don’t fill up; You should never be “stuffed”
or “starving”
• Stay satisfied with 5-6 small meals &
snacks throughout the day, it also
increases metabolism.
• Drink lots of water throughout the day.
• Use foods to your advantage (athletics,
academics) make food serve a purpose!
• Don’t forget! Proper nutrition and Exercise
work together; don’t have one without the
other.
Portion on your Plate:
Does your dinner look
like this?
Portion Control
Portions by Hands
Mmmmm… WENDY’S!
• 970 Calories in Double Baconator
And 60 grams of Fat
(26 Saturated Fat grams)
• 420 Calories in Med.
Fries plus 20 grams of Fat
200 Calories in Med. Coke
56 grams of Sugar
Total: 1590 Calories; 80 grams of FAT; 30 grams
Saturated FAT.
Problems with Fast Food
• Exceeds daily values of calories, saturated
fats, total fats, carbohydrates, sugar, and
sodium.
• These foods have been linked to health issues
such as heart disease, high blood pressure,
obesity, several types of cancer, and even
cirrhosis of the liver!
• Can you make Healthier choices at Fast Food
restaurants?
Best Fast Food Items…
• KFC Honey BBQ Sandwich 300 calories
6g fat, 1.5g saturated fat
McDonald's McChicken 370 calories
16g fat, 3.5g saturated fat
Taco Bell Fresco Style Grilled Steak Soft
Taco 170 calories
5g fat, 1.5g saturated fat
• Wendy's Large Chili 330 calories
9g fat, 3.5g saturated fat
• Pizza Hut 12" Veggie Lover's Hand-Tossed
Pizza 1 slice, 220 calories
6g fat, 3g saturated fat
At SUBWAY (all 6” subs and
NO CHEESE)
• Veggie Delite®
290 cal, 3.5g sat fat, 7.5g total fat, 505mg sodium, 5g fiber, 12g
protein
• Oven Roasted Chicken
380 cal, 5.5g sat fat, 9.5g total fat, 845mg sodium, 5g fiber, 27g
protein
• Turkey Breast
340 cal, 4.0g sat fat, 8g total fat, 1,005mg sodium, 5g fiber, 22g
protein
• Roast Beef
380 cal, 4.5g sat fat, 9.5g total fat, 935mg sodium, 5g fiber, 30g
protein
WORST CHOICES at
SUBWAY… (all are 6” subs)
•
•
•
•
•
•
•
Subway Feast
550 cal, 9g sat fat, 23g total fat, 2,610mg sodium (!!!!), 6g fiber, 39g protein
Big Philly Cheesesteak
520 cal, 9g sat fat, 18g total fat, 1,570mg sodium, 6g fiber, 39g protein
Chicken & Bacon Ranch
570 cal, 10g sat fat, 28g total fat, 1,190mg sodium, 5g fiber, 35g protein
Meatball Marinara
580 cal, 9g sat fat, 23g total fat, 1,530mg sodium, 9g fiber, 24g protein
Spicy Italian
520 cal, 11g sat fat, 28g total fat, 1,830mg sodium, 5g fiber, 22g protein
Tuna
530 cal, 6g sat fat, 30g total fat, 930mg sodium, 5g fiber, 21g protein
Cold Cut Combo
410 cal, 6g sat fat, 16g total fat, 1,450mg sodium, 5g fiber, 21g protein
WORST TO PICK
OVERALL!!!
• Wendy's Big Bacon Classic: 580
calories, 29g fat, 12g saturated fat
• McDonald's Double Quarter Pounder
with Cheese: 730 calories, 40g fat, 19g
saturated fat
• KFC Chicken Pot Pie: 770 calories, 40g
fat, 15g saturated fat
• Burger King Triple Whopper with
Cheese: 1,230 calories, 82g fat, 32g
saturated fat
• Taco Bell Fiesta Taco Salad: 860
calories, 46g fat, 14g saturated fat