1. NUTRITION Day 3

2. WHAT DO I NEED TO EAT? http://nutritiondata.self.com/tools/calories-burned

3. Source: United States Department of Agriculture Food and Nutrition Service. For more information, check out: www.teamnutrition.usda.gov BE WISE ABOUT PORTION SIZE

4. PORTION CONTROL

5. 590 Calories 1 cheeseburger 257 MORE CALORIES 20 years ago Today If you lift weights for 1 HOUR AND 30 MINUTES you will burn approximately 257 calories* *Based on 130-pound person 333 Calories 1 cheeseburger Source: “Portion Distortion” by the National Heart, Lung and Blood Institute; http://hin.nhlbi.nih.gov/portion

6. 210 Calories 1.5 ounces 500 Calories 4 ounces 290 MORE CALORIES 20 years agoToday Vacuuming for 1 HOUR AND 30 MINUTES burns approximately 290 calories* *Based on 130-pound person Source: “Portion Distortion” by the National Heart, Lung and Blood Institute; http://hin.nhlbi.nih.gov/portion

7. 210 MORE CALORIES 20 years agoToday 140 Calories 3-inch diameter 350 Calories 6-inch diameter If you rake the leaves for 50 MINUTES you will burn the extra 210 calories* *Based on 130-pound person Source: “Portion Distortion” by the National Heart, Lung and Blood Institute; http://hin.nhlbi.nih.gov/portion

8. 45 Calories 8 ounces 350 Calories 16 ounces 305 MORE CALORIES 20 years agoToday If you walk for 1 HOUR AND 20 MINUTES burns approximately 305 calories* *Based on 130-pound person Source: “Portion Distortion” by the National Heart, Lung and Blood Institute; http://hin.nhlbi.nih.gov/portion

9. 270 Calories 5 cups 630 Calories 11 cups 360 MORE CALORIES 20 years agoToday Doing water aerobics for 1 HOUR AND 15 MINUTES burns approximately 360 calories* *Based on 130-pound person Source: “Portion Distortion” by the National Heart, Lung and Blood Institute; http://hin.nhlbi.nih.gov/portion

11. LABEL READING

13. What is on a Food Label? ○ Required by law! FDA (Food and Drug Administration) ○ So you know what you are eating.

14. Information Provided ○ Serving Size ○ Servings per container ○ Calories per serving ○ Calories from fat ○ Nutrients – 2 sections ○ Top – main nutrients ○ Bottom – specific vitamins, minerals etc. ○ Percent Daily Value ○ Footnote – RDA of different values ○ Ingredient List ○ Ingredients are listed by weight

16. ○ What is the serving size? _____ ○ How many calories are in 1 serving? _____ ○ How many calories are in 2 servings? _____ ○ How many grams of fat are in 1 serving? ____ ○ ENERGY: How many calories come from fat? _____ ○ (Total fat g. x 9) ○ ENERGY: How many calories come from carbohydrate? _____ ○ (Total carbohydrate g. x 4) ○ ENERGY: How many calories come from protein? _____ ○ (Protein g. x 4)

17. Open Dating ○ Expiration Date – the last date you should use the product ○ Freshness date – The last date a food is considered to be fresh ○ Pack date – The date on which the food was packaged ○ Sell-by date – The last date the product should be sold. You can store and use a product after its sell-by date

18. Product Labeling ○ Light or Lite – The calories have been reduced by at least one third or fat or sodium has been reduced by at least 50%. ○ Less – The food contains 25% less of a nutrient or calories than a comparable food. ○ Free – The food contains no amount or an insignificant amount of total fat, saturated fat, cholesterol, sodium, sugars or calories. ○ More – The food contains 10% more of the Daily Value for a vitamin, mineral, protein, or fibe ○ High, Rich in or excellend source of – The food contains 20% or more of the Daily Value for a vitamin, mineral, protein or fiber. ○ Lean – The food is a meat, poultry, fish, or shellfish product that has less than 10 grams of total fat, less than 4 grams of saturated fat and less than 95mg of cholesterol per 3-oz serving.

19. Food Label Pass Activity ○ Each student will start with a food label… you will have 1 minute to fill in the following on your FOOD label: Food Label #1 _____________________(What is it?) ____________________ Total Fat in grams _____ (Calories) ____________________ Total CALORIES from Fat (Fat grams x 9=___) (Serving Size) ____________________ Total Carbohydrate in grams _____ (Calories for 2 servings) Total CALORIES from Carbohydrate (Carb. grams X 4= ____) Total Protein in grams _____ Total CALORIES from Protein (Protein grams X 4= _____)

20. PROCESSED VS WHOLE FOOD Less is more The more ingredients the worse for you. Why is it so bad? Is their a difference? https://www.youtube.com/watch?v=zpNkI4aiCIg https://www.youtube.com/watch?v=8Ug1MnU6LKw TALK ABOUT IT, WHAT DO YOU THINK ABOUT PROCESSED VS WHOLE FOOD?