+ Nutrition Finding the best foods for you

+ What is Nutrition? Using food to nourish the body for growth and development. Knowing the right foods to eat to prevent food related illness and disease.

+ OLD Food Guide Pyramid First you should understand the food guide pyramid. My Pyramid Pass It On My Pyramid Pass It On Complete worksheet with video

+ MY PLATE (new) Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole 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 water instead of sugary drinks. My Plate website

+ My Plate video

+ Nutrients, what are they? Substances that the body needs to work properly and repair 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. Water

+ Carbohydrates Main source of energy for the body. They come from plant based food you eat. Carbs are broken down by the liver which produces glucose (simple sugar). They provide the body with instant energy. Half your daily calories should come from carbohydrates. There are 2 types of Carbohydrates: Simple Carbohydrates sugar, fruits, vegetables, and milk products Complex Carbohydrates (Starches and fiber) Bread, pasta, rice, cereals Fiber helps with bowel function

+ Proteins Helps build strong muscles, bones, your immune system and other tissue. There are 2 kinds of proteins: Incomplete (plant) Rice, barley, legumes (seeds), cereal grains Complete (animal) Meat, fish, poultry, dairy products. Protein is made up of building blocks called amino acids.

+ Fats Provide rich texture and flavor There are 3 kinds of fat: Saturated Solid at room temperature Come from animal products Butter, lard, beef, etc. Monounsaturated Polyunsaturated Both are liquids or oils at room temperature Olive oil, corn oil, safflower oil, etc.

+ Trans Fats Artificial trans fats are made when hydrogen gas reacts with oil. They can be found in cookies, crackers, icing, potato chips, stick margarine and microwave popcorn. They can drastically increase risk of heart attack and stroke. They also raise badcholesterol levels and lower good cholesterol levels.

+ More about FAT Cholesterol is a waxy –like substance that clogs arteries. It is found in food with saturated 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. They do not supply energy/calories. Most vitamins are found in the food we eat. There are 2 types of vitamins: Fat-soluble Stored in fatty tissue of body A, D, E, and K Water-soluble Dissolve in blood and go directly to cell

+ Minerals Chemical elements needed by the body to help carry out essential body processes. Calcium – build strong bones and teeth Prevents osteoporosis (weak, brittle bones) Sodium and Potassium – regulate body fluid. Table salt is primarily made up of sodium chloride. Iron – 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. 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 70% of your body. Most important nutrient for the body. Basic part of blood and tissue fluid. Carries nutrients to all cells and carries waste from cells. Helps maintain body temperature. Important to drink 6 – 8 glasses every day. If you don’t replenish it you may suffer from dehydration.

+ What are Calories? A calorie is a unit of energy- producing potential 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 2000 calorie diet.

+ How many calories should I get? A generic answer to that question (because it depends on activity level): If you are sedentary 1200 If you are somewhat active, 2000 If you are extremely active, 2500 But adolescents and teens need more: Adolescent/teen girls – 2200 Adolescent/teen boys – 2500 You should eat a substantial amount of calories, but GOOD calories like fruit for example. No fast food, chocolate, cookies, chips, etc.

+ 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 2,000 calorie diet Helps you to compare one food item to the next

+ 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 this. 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?

+ 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 comparing labels worksheet

+ Supplemental Videos ABC News Reading Labels Michelle Obama – Let’s Move