1. Bell Ringer (Day 1) Define the 7 vocabulary words on page 264 in your Health Book. Turn In

2. Nutrition Definition: The study of what people eat and of eating habits and how these affect health status.

3. Why Teach Nutrition? Only 2 percent of children meet the Daily Food Guide Pyramid recommendations. The number of overweight children has nearly doubled in the last decade. One out of four children is overweight or at risk for becoming overweight. Sixty percent of children ages 5 to 10 have one or more heart disease risk factors. Only 29 percent of children attend daily physical education classes. Type II diabetes, once considered an adult disease, is becoming more common in overweight children.

4. The Food Guide Pyramid This is a guide that tells you how many servings from each food group are recommended each day. The number of servings recommended for you depends on your age, sex, size, and activity level.

7. My Pyramid Web Link http://www.mypyramid.gov/global_nav/media_animation-presentation_eng_pc.html

8. Grains Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:grain kernel whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice

9. Grains Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice

10. Grain Group Grain Group foods are excellent sources of complex carbohydrates and add fiber to our diets. Complex carbohydrates are an important source of energy. B vitamins also help to keep our blood, skin and nervous systems healthy.

11. Grain Group Iron, which is an important part of red blood cells, carries oxygen to all parts of the body. Whole-grain products provide more fiber than highly-processed grain products. Fiber helps promote regular digestion and may reduce the risk for certain cancers.

12. Vegetables Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

13. Vegetables Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are: 1.Dark Green Vegetables (broccoli) 2.Orange Vegetables (carrots) 3.Dry Bean and Peas (black beans) 4.Starch Vegetables (corn, potatoes) 5.Other Vegetables (artichokes)

14. Fruits Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: Apples, Apricots, Bananas, strawberries, blue berries, raspberries, grapes, kiwi, lemons, cantaloupe, honeydew, watermelon, nectarines, oranges, peaches, pears, plums, tangerines, and 100% fruit juice.

15. Fruit Group Fruits provide vitamin A, vitamin C and fiber. Vitamins A and C help night vision, help heal cuts, and keep skin healthy. Fruits are a source of fiber. Fiber helps promote regular digestion and may reduce the risk for certain cancers. All fruits are naturally low in fat. All foods in the Fruit Group have a similar "nutrient profile". Eat a variety of Fruit Group foods to get the nutrients you need each day.

16. Milk All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

17. Meat and Beans All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Why is it important to include fish, nuts, and seeds?Why is it important to include fish, nuts, and seeds?

18. Why is it important to include fish, nuts, and seeds? Varying choices and including fish, nuts, and seeds in meals can boost intake of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Most fat in the diet should come from MUFAs and PUFAs. Some of the PUFAs are essential for health—the body cannot create them from other fats. Some fish (such as salmon, trout, and herring) are high in a type of PUFA called “omega-3 fatty acids.” The omega-3 fatty acids in fish are commonly called “EPA” and “DHA.” There is some limited evidence that suggests eating fish rich in EPA and DHA may reduce the risk for mortality from cardiovascular disease. Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.

19. Oils Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are: –canola oil –corn oil –cottonseed oil –olive oil –safflower oil –soybean oil –sunflower oil Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like: –nuts –olives –some fish –avocados

20. Oils Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are: –butter –beef fat (tallow, suet) –chicken fat –pork fat (lard) –stick margarine –shortening Amounts of trans fat will be required on labels as of 2006.

21. Discretionary Calories You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. Each person has a total calorie “budget.” This budget can be divided into “essentials” and “extras.”

22. Discretionary Calories Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”

23. Discretionary Calories Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.

24. Discretionary Calories You can use your discretionary calorie allowance to: 1.Eat more foods from any food group than the food guide recommends. 2.Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. 3.Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter. 4.Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

25. Discretionary Calories For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

26. What is physical activity? Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Some physical activities are not intense enough to help you meet the recommendations.

27. What is physical activity? Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout)

28. What is physical activity? Vigorous physical activities include: Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive)

29. Tips Tips to help you: Make half your grains whole Vary your veggies Focus on fruit Get your calcium rich foods Go lean with protein Find your balance between food and physical activityFind your balance between food and physical activity

30. The End!!