NUTRITION

What is the serving size? How many calories? How much saturated fat? Answer the questions below about the product to the left What is the serving size? How many calories? How much saturated fat? How much sodium? How much sugar?

Agenda Bell Ringer (5 Min) Nutrition Fear Factor (15 Min) Basic Nutrition Information (15 min) Food Labels (5 Min) How Much Sugar??? (15 min) Guess the Fat!!! (15 min) Independent Reflection (20 Min)

What Is Nutrition? The study of how your body uses the food that you eat

What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

The six Classifications of Nutrients Vitamins Minerals Water Protein Carbohydrates Sugars Starches Fats Cellulose

Saturated fats – solid at room temp Unsaturated – liquid at room temp Here are some awesome sources of healthy fats that you should try and add to your diet: Avocado Grass-fed butter Coconut oil Fish oil Flaxseed oil Full fat dairy Kefir Virgin olive oil Virgin palm oil Raw nuts Free range eggs Fish especially, salmon tuna & sardines Hemp seeds Grass fed meats

JUST BECAUSE IT SAYS NO TRANS FAT DOES NOT MEAN IT DOE NOT HAVE ANY JUST BECAUSE IT SAYS NO TRANS FAT DOES NOT MEAN IT DOE NOT HAVE ANY! THE FDA SAYS THAT ANYTHING LESS THAT .5g OF TRANS FAT DOES NOT HAVE TO BE LISTED!! Good fats help your cells function optimally however bad fats cause inflammation in your cells and can be contributors to all sorts of chronic diseases. The fats that you really want to avoid are all hydrogenated and partially hydrogenated vegetable oils and trans fats. These fats especially the hydrogenated vegetables oils are in everything! Almost all packaged foods have some of these oils in there. So where possible stay away from processed foods with any of the following on the label Vegetable oil (this never means extra virgin olive oil) Hydrogenated or partially hydrogenated anything Peanut oil Safflower oil Soybean oil Canola oil Sunflower oil Corn oil Cottonseeds oil Other bad fats to stay away from include any trans fats (just avoid junk foods) any butter substitutes like margarine and any other processed vegetables oils.

Definition of a Calorie: A unit of measure for energy in food

Nutrients that have Calories: Proteins Carbohydrates Fats

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

Ten U.S. Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base 3. Let the food guide impact your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation

Understanding Food Labels 1. https://www.youtube.com/watch?v=vaISg3UsxLI 2. https://www.youtube.com/watch?v=ccYsiM3lMvg

Read the Nutrition Facts Label For Total Sugars Plain Yogurt Fruit Yogurt Although sugars have no % DV, you can know how to limit your intake by comparing two products and choosing the one with the lowest amount. To compare, look at the Nutrition Facts label to determine the TOTAL amount of sugars in a food. THE TOTAL AMOUNT INCLUDES BOTH NATURALLY-OCCURRING SUGARS AND THOSE SUGARS ADDED TO THE FOOD. In this case, the plain yogurt on the left has 10g of sugar in one serving; the fruit yogurt on the right has 44g of sugars, 2-3 times the amount of sugar found in most candy bars. …………………………………………………………………………………….. So how can you tell if either of these yogurts has added sugars?

Look at the Ingredient List for Added Sugars Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES To find if sugars and caloric sweeteners have been added, you need to look at the ingredient list. Notice that ingredients are listed in descending order, so that those ingredients listed first weigh the most, while those weighing the least come last. What is the difference between these two lists of ingredients regarding sugars? For the plain yogurt listed on top, No added sugars or sweeteners are listed in the ingredients, yet 10g of sugars were listed on the Nutrition label. This is because, there are no added sugars, only naturally-occurring ones in plain yogurt. If you are concerned about your intake of sugars, especially added sugars, make sure that they are not one of the first two or three ingredients listed. Some other NAMES FOR ADDED SUGARS INCLUDE: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup. _______________________________________________

*1 tsp sugar = 1 sugar cube/packet How much sugar??? *1 tsp sugar = 1 sugar cube/packet 1 teaspoon = 4 grams

12 oz can of soda 10 cubes!

8 oz fruit juice 6 cubes!

16 oz sunny delight 7 cubes!

12 oz Gatorade 9 cubes!

½ pint of milk 3 cubes!

*1 tsp of fat has about 45 calories Guess the fat!!! *1 tsp of fat has about 45 calories

3 inch chocolate chip cookie 2 tsp!

Fast food hamburger 5 tsp!

Large size french fries 5 tsp!

Individual size bag of potato chips 2 tsp!

Doughnut 3 tsp!

Snickers candy bar 3 tsp!

You’re the Expert… Jenny is an active teenage. She plays on the basketball and soccer teams at her school. Lately, however, she has been feeling tired and having trouble concentrating in school. She eats three meals a day, but tends to eat mostly cheese pizza, French fries, and Twinkies. Jenny comes to you for advice. Create a sample diet for her which may help her overcome her nutritional deficiency. Be sure to include all of the 6 essential nutrients in her diet plan and explain briefly why you chose the foods you did. Independent Reflection

You’re the Expert… Vitamins Minerals Water Protein Carbohydrates (Sugars, Starches, Cellulose) Fats Create a sample diet for her which may help her overcome her nutritional deficiency. Be sure to include all of the 6 essential nutrients in her diet plan and explain briefly why you chose the foods you did. Independent Reflection

The END!!