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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:
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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
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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
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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…
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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:
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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:
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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:
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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:
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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:
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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?