Life Education 1

What terms do you think of when you think “nutrition?” Where can you find RELIABLE information on nutrition? Nutrition Starter Questions

What nutrition IS: Eating a variety of foods Following RDAs What nutrition ISN’T: Dieting Nutrition

On scrap paper, create a meal plan that your group thinks is nutritious! Include the foods that will be in the meal. Include: Breakfast, lunch, dinner, and a snack Be ready to share!!! In groups…

What common themes did we notice in the different meal plans we created? What similarities were there? What does this tell us about our knowledge of nutrition? Create a meal plan…

What are the nutrients that your body needs to survive? What makes up nutrition?

Carbohydrates Found in foods such as fruit, milk, cookies, and potatoes All made up of sugars Provide the body with energy TWO types of carbohydrates Simple Carbohydrates Complex Carbohydrates

Fats Not ALWAYS unhealthy Comes from chemical compound called lipids Made up of fatty acids and glycerol Cushions organs, maintains body temp, regulates certain hormones Includes: Saturated fats, unsaturated fats, and cholesterol

Proteins Hair, muscles, skin, and nails are made up of mostly protein Protein also forms hormones, enzymes, antibodies Excess protein is stored as fat Made up of amino acids

Provide your body with energy! Fat: 9 cal/gram Carbs: 4 cal/gram Proteins: 4 cal/gram Carbs, Fats, Proteins

Vitamins Nutrients that contain carbon and are needed in small amounts to maintain health and allow growth Can be found in a variety of foods Meat, Peas, Beans, Fruits, Veggies…almost everything! Sometimes added to foods/supplements

Minerals More than 20 minerals are essential in small amounts to maintain good health Class of nutrients that are chemical elements needed for certain processes Ex. Enzyme production and bone formation

Water You can live many weeks without food but only a few days without water Essential for almost every function that keeps you alive

What Water Does Transports nutrients and oxygen through the body and helps to get rid of wastes from the body Provides proper environment for the body’s chemical reactions to occur Helps regulate body temperature

Calories provide you with energy How many calories per day do you need to give your body energy? Caloric Needs

Depends on: Age Gender ACTIVITY level! wecan/downloads/calreqtips.pdf wecan/downloads/calreqtips.pdf Caloric Needs

What are the recommended daily amounts of: Calories (about) Fat (in grams) Saturated Fat (in grams) Cholesterol (in mg) Sodium (in mg) Recommended Daily Amounts

Recommended daily amounts of: Calories (about): 2000 Fat (in grams): 65 g Saturated Fat (in grams): 20 g Cholesterol (in mg): 300mg Sodium (in mg): 2400 mg Recommended Daily Amounts

How many calories per gram of: Carbohydrates Protein Fat Calories Review

How many calories per gram of: Carbohydrates: 4 cal/g Protein 4 cal/g Fat 9 cal/g Calories Review

How many calories in a food if it has: 3 g of fat 10 g of protein 12 g of carbs Calories Practice

Fat 3x9= 27 cal Protein 10 x 4= 40 cal Carbs 12x4= 48 cal Total: = 115 calories Now do the examples on the worksheet Calories Practice

Vegetarian Diet in which few or no animal products are eaten Semi-vegetarian will not eat red meat Lacto-Ovo will eat eggs/dairy products Vegans: NO animal products Getting protein is very important Must make sure to eat a variety of plant proteins to get all amino acids (legumes, nuts, seeds, whole grains) Nutrition in the news

Organic: What is it? Foods processed using methods that do not involve synthetic products (pesticides, preservatives, etc) Beware of buzzwords. Organic doesn’t automatically mean healthy Nutrition in the news

Gluten Free Diet Treatment for celiac disease Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats. Nutrition in the news

Gluten Free Diet Allowed foods Many healthy and delicious foods are naturally gluten- free: Beans, seeds, nuts in their natural, unprocessed form Fresh eggs Fresh meats, fish and poultry (not breaded, batter- coated or marinated) Fruits and vegetables Most dairy products Nutrition in the news

Celiac Disease Always avoid all food and drinks containing: Barley (malt, malt flavoring and malt vinegar are usually made from barley) Rye Triticale (a cross between wheat and rye) Wheat Nutrition in the news

Nutrient Dense foods: A lot of nutrients compared to the amount of calories A food that has a lot of vitamins, minerals, etc but not a lot of calories Examples? Nutrient Empty: A food that is high in calories but low in essential nutrients “Empty Calories” Examples? Nutrient Dense vs. Nutrient Empty