+ Nutrition Finding the best foods for you

+ What is Nutrition? Using food to nourish the body for _______________ and _________________. Knowing the right foods to eat to prevent food related ____________ and _________________.

+ My Plate video CAN YOU LABEL THIS?? The current nutrition guide published by the United States Department of Agriculture, A food circle, depicting a place setting with a plate and glass divided into five food groups. Replaced the 19 years of the USDA's MyPyramid guide on June 2, 2011.

+ MY PLATE Balancing Calories Enjoy your food, but eat ___________. Avoid __________________ portions. Foods to Increase Make half your plate _______________________________________________. Make at least half your grains _____________________ Switch to fat-free or low-fat (1%) milk. Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. Drink _____________ instead of sugary drinks. My Plate website

+ NutrientsNutrients, what are they? Substances that the body needs to work properly and _____________ itself. There are six nutrients the physical body needs on a daily basis to live. These nutrients are: 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. _____________

+ Carbohydrates Main source of ______________ for the body. They come from plant based food you eat. Half your daily ______________ should come from carbohydrates. Where do you find them? Vegetables Fruit Milk and yogurt Grains (bread, cereal, pasta, rice) Fiber is a type of carb that the body cannot digest It helps with digestive function Found in fruit, vegetable and whole grains

+ Protein Helps build strong ______________, skin, bones, your immune system and other tissue. Where do you find it? Meats (chicken, fish, eggs, beans) Milk

+ Fats Help body take in certain vitamins and have healthy skin. There are 3 kinds of fat: Saturated fat Solid at room temperature Come from animal products (butter, margarine, beef) Not good for our heart. Found in protein and dairy foods Polyunsaturated fat and Monounsaturated fat Both are liquids or oils at room temperature Olive oil, corn oil, safflower oil, etc. Provide us with good fat. Found in avocado, olives, nuts, fish

+ Trans Fats Artificial trans fats are made when hydrogen gas reacts with ________. They can be found in cookies, crackers, icing, potato chips, stick margarine and microwave popcorn. They can drastically increase risk of ______________________. They also raise _______ cholesterol levels (LDL) and lower good cholesterol levels (HDL).

+ More about FAT Cholesterol is a waxy –like substance that __________ arteries. It is found in food with _________________ fat. Should be limited since your body already produces its own cholesterol. High cholesterol levels could lead to high blood pressure, heart attack or stroke.

+ Vitamins Help the body regulate many important processes, grow and stay healthy. They do not supply ________________________________. Most vitamins are found in the food we eat. Main Vitamins: A – Protect skin and eyes Dark green, red and orange fruit C – help your body heal cuts and scratches Fruits and some vegetables D – helps the body have strong bones Milk

+ Minerals Chemical elements needed by the body to help carry out essential body processes. _________________ – build strong bones and teeth Prevents _____________________________ (weak, brittle bones) Sodium and Potassium – regulate body fluid. ________________is primarily made up of sodium chloride. __________– is used by the body in the production of red blood cells. Red blood cells carry oxygen. A lack of iron is a condition known as ________________. Anemia Website Nutritional minerals in food are elements, also known as atoms, and you can find them in the Periodic Table of the Elements

+ Water Makes up _____% of your body. Most important nutrient for the body. When your body sweats, your body is using water to stay cool. Basic part of blood and tissue fluid. Carries nutrients to all cells and carries waste from cells. Helps maintain _______________________________. Important to drink __________ glasses every day. If you don’t replenish it you may suffer from dehydration.

+ What are Calories? A calorie is a unit of ________________________________ in food. If this energy is not used it is converted to fat and stored. There are calories in almost everything we consume. The % Daily Value on food labels are based on a ___________ calorie diet.

+ How many calories should I get? It depends on your activity level, age, gender, etc. sedentary lifestyle = __________ fairly active = 2000 extremely active = _________________! You should consume GOOD calories like fruit for example. Not candy, cookies, chips, etc. Phelps said he ate approximately 12,000 calories per day during the 2008 Summer Olympics.

+ Mayo Clinic Daily Guidelines Girls ages 9 to 13: Calories 1,400-2,200, depending on growth and activity level Protein 4-6 ounces Fruits cups Vegetables cups Grains 5-7 ounces Dairy cups Boys ages 9 to 13: Calories 1,600-2,600, depending on growth and activity level Protein ounces Fruits cups Vegetables cups Grains 5-9 ounces Dairy 3 cups

+ Nutrition Labels…. What do they tell me? Contains product specific information Serving size Calories Fat Carbohydrates % Daily Value Ingredients and more Based on a ___________ calorie diet Helps you to compare one food item to the next

+ Reading a nutrition label

+ Where do I start? Let’s do this together… At the top of your label it says “Nutrition Facts.” First determine serving size and servings per container. To find out the total number of items in the container, multiply the serving size times servings per container. How many items are in these containers?

+ Per serving The rest of the label talks about Amount Per Serving. Calories, Total Fat, Carbs, Sugars, Protein, etc. information is all based on the amount per serving. How much cholesterol is in this chicken noodle soup? How many total carbohydrates are in here?

+ % Daily Value All labels have %DV Tells you how one serving of your product provides a certain percentage of a nutrient you need each day. It is always based on a 2000 calorie diet. What % Daily Value of Sodium do these Baked Ruffles have?

+ % Daily Value not established Health experts have not established %DV for the following: Trans Fat - limiting consumption. The AHA currently recommends no more than 1% of total calories coming from trans fat. ( = 2 grams in a 2,000 calorie diet) Sugar - Experts have not come up with a % Daily Value for sugar. Protein - Protein is not a current health concern for adults; therefore a %Daily Value has not been established for adults.

+ Vitamins and Minerals All labels list the vitamins and minerals that are contained in a serving size. They are located under the second thick black line. They are always listed in percent value. What percent of this product has calcium?

+ Ingredients Finally, all labels show the ingredients This is where you want to look for things like, polyunsaturated fats, partially hydrogenated oils, etc. They are unhealthy ingredients and things we should avoid.

+ Comparing Labels

+ Let’s practice… Complete Nutrition label worksheet

+ Michelle Obama – Let’s Move!

+ Interactive Nutrition Websites Choose MyPlate Cabot Dole Food Play Fuel Up