ATB #17 1. Why is it important to incorporate all 6 essential nutrients into our diet? (3 sentences) 2. How many days have you logged for your food log? (1 sentence) 3. When is the late work cut-off for 3rd term?

Turn in your “Menu”

Test check

Study Green Nutrition Sheets

Dietary Supplements A proper and balanced diet is the best way to provide your body with all the materials it needs Most people do not need to talk dietary supplements unless a doctor has recommended it Be cautious with dietary supplements as they do not undergo the same strict testing as medications do!

Quiz

Objectives Standard 2 Objective 1 Evaluate how the USDA’s guidelines and current Food Pyramid can enhance proper nutrition Analyze and employ healthy food choices

Added Sugars

Battle of the Sodas

Grams to Teaspoons = 4 grams 1 teaspoon

Sugar Count Dr. Pepper = 39 g= 9.75 tsp Minute Maid Lemonade = 42 g = 10.5 tsp Mountain Dew = 46 g = 11.5 tsp Barq’s Root Beer = 45 g = 11.25 tsp

TruMoo = 24 g = 6 tsp

Total Daily Carbohydrates Based on a 2,000 Calorie Diet the recommended total daily carbohydrates is 300 grams which is 75 teaspoons (about 1.5 cups).

Added Sugars Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation Major sources of added sugars in American diets are regular soft drinks, candy, cakes, cookies, pies, fruit drinks, ice cream, and sweetened yogurt.

Guidelines The World Health Organization recommends limiting intake of added sugars to 10% or less of total calories. This would mean about 12 or less teaspoons of added sugar for a person who eats 2,000 calories a day.

Soda Sizes (Parks and Rec)

How’d they measure up? All the sodas were within the WHO’s guidelines for added sugars. However most drinks would almost use up your daily allowance for added sugar (and they are just a can!) Large fountain drinks exceed the recommended daily added sugar intake.

How do nutrition labels help you? They will make you aware of what is in your food. Help you keep better track of how much you are consuming. They will help you know how much a serving is. They will help you see what there is too much of or not enough of in your food choices.

What is a Calorie?

Calorie = unit for the amount of energy released when nutrients are broken down.

Calorie Levels AGE FEMALES MALES 14 1800 2000 2400 2800 15 2200 2600 SEDENTARY MOD. ACTIVE ACTIVE 14 1800 2000 2400 2800 15 2200 2600 3000 16 3200 17 18

Serving Size Serving size is always located at the top of the nutritional label Definition: The portion of food used as a reference on the nutrition label of that food. This is the recommended amount of food to be eaten. How can serving sizes be deceiving?

Food Labels can help us Avoid Oversized Portions Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

What 200 calories really looks like

ABC Portion The Truth about serving sizes http://abcnews.go.com/GMA/OnCall/video/fdas-mission- truth-serving-sizes-9816877 Food Label Fight http://www.youtube.com/watch?v=mOt4EUTYIhQ

Brian Regan Food Labels

Nutrient Density Nutrient dense foods give you the most nutrients for the fewest amount of calories. In other words, nutrient dense foods give you the “biggest bang for the buck”. You get lots of nutrients, and it doesn’t cost you much in terms of calories.

Counting “fingers” for Nutrition Raise a finger for each that applies: 10% or more Vitamin A 10% or more Vitamin C 10% or more Calcium 10% or more Iron 10% (5g) or more Protein 10% or more Fiber Lower a finger for each that applies: 10% or more total fat 200 or more calories per serving If any fingers remain up, the food is a nutritious choice! The more fingers up the better.

Quick Guide to Analyzing food labels

New nutrition labels A mini nutrition label on front of boxes or packages. This is just a brief overview of the nutritional facts that are on the back. Be sure to pay attention to serving size when looking at these.

Nutrition Label Activity

Food Label Compare

Soda Lab

Extras

Vegetables Variety is important Provide us with vitamins and minerals Low in calories Fiber that helps make us full Variety is important

Fruits “contain seeds” Contain vitamins, minerals, and fiber Whole fruit is the best choice Examples: Apples, bananas, grapes, pears Fruit juices have more calories than whole fruits and are missing nutrients such as fiber.

Answer: 5 or more servings = 2 cups fruits and 2 cups vegetables What is a serving? Of fruit/vegetables? 1 serving = 1/2 cup raw fruits or vegetables = 1 serving ½ cup fruit or vegetable juice 1 small fruit (an apple or banana) 1 cup leafy greens

Grains “Make half your grains whole” Whole grains (whole-wheat flour) are more nutritious and have lots of dietary fiber and Help you stay full longer. Refined grains (white flour) are processed removing vitamins, minerals, and fiber

Answer: Women 6 oz. Men 8 oz. 1oz= ½ c. brown rice ½ c. oatmeal At least half of your daily grains should be whole. What is a serving? 1oz= ½ c. brown rice ½ c. oatmeal 3 c. popcorn 1 slice whole wheat bread 5 triscut crackers 1 8” flour tortilla

Protein Help the body build, maintain, and repair tissue Includes B vitamins and iron Some protein foods are beef, poultry, eggs, nuts, and seeds.

Protein Subgroups Red Meat: beef, pork Poultry: chicken, turkey Fish: tuna, salmon, freshwater, etc. Dairy: milk, eggs, whey (what the powdered protein is made from, it comes from milk) Plant-based: nuts, quinoa, avocado, oats etc.

Answer Women 5-5.5 oz Men 6.5 oz (about 50g Per day) How much is this? 5 oz. chicken 2 oz. nuts 1/2 c. dry beans and peas 5 oz. steak

Plant-Based Proteins

Calculate MY protein needs Option 1. Calculate protein needs based on caloric intake. If you know how many calories you eat each day, then between 10 and 15 percent of your daily calories should come from protein sources. For a 2000 calorie diet this would = 200-300 calories from protein, or 50g of protein. Therefore, a 2000 calorie a day diet should include between 200 and 300 calories from protein. There are about 4 calories per gram of protein, so based on this example it would be 50 g (1.75 oz.) of protein. ON AVERAGE 50g. Of protein is needed each day. Option 2. Calculate protein needs based on your weight. Take your weight in lbs. then divide it by 2.2 to get your weight in kilograms. Multiply your weight in kilograms by 0.8 if you are sedentary, up to 1.8 if you exercise regularly, to get your daily protein needs. Weight (lbs) / 2.2 = weight kg Weight kg x .8 (sedentary) Weight kg x 1.8 (exercise regularly) = daily protein needs in grams.

Dairy Rich in calcium Essential for growth and building strong, healthy bones

Answer: 3 cups Switch to Low-fat If you don’t like dairy then just eat other calcium-rich foods! Fortified orange juice Broccoli

Oils Oils are not a food group, but they do provide essential nutrients and are therefore included in USDA recommendations for what to eat. Note that only small amounts of oils are recommended.

Daily Allowance = 6 teaspoons Mayonnaise 1 Tbsp = 2.5 teaspoons oil Margarine 1 Tbsp = 2.5 teaspoons oil Italian dressing 2 Tbsp = 2 teaspoons oil Avocado ½ medium = 3 teaspoons oil Peanut butter 2 Tbsp = 4 teaspoons oil *Avocados and olives are part of the vegetable group; nuts and seeds are part of the protein foods group. They are high in oils.

Food Labeling 1g of FAT = 9 kcal 1g of PROTEIN = 4 kcal 1g of CARBS = 4 kcal Light or Lite = Fat reduced by 50% Less = 25% less calories or nutrients of a comparable food Free = Food contains no amount More = Contains 10% more of a vitamin, mineral, protein, or fiber Lean = Less than 10g of total fat