1. 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?

2. Turn in your “Menu”

3. Test check

4. Study Green Nutrition Sheets

5. 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!

6. Quiz

7. 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

9. Added Sugars

10. Battle of the Sodas

11. Grams to Teaspoons =
4 grams
1 teaspoon

12. 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 = tsp

14. TruMoo = 24 g = 6 tsp

15. 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).

16. 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.

17. 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.

18. Soda Sizes (Parks and Rec)

19. 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.

20. 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.

21. What is a Calorie?

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

23. 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

24. 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?

25. 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.

27. What 200 calories really looks like

45. ABC Portion
The Truth about serving sizes truth-serving-sizes
Food Label Fight

46. Brian Regan Food Labels

47. 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.

48. 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.

49. Quick Guide to Analyzing food labels

50. 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.

51. Nutrition Label Activity

56. Food Label Compare

57. Soda Lab

58. Extras

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

60. 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.

61. 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

62. 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

63. 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

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

65. 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.

66. 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

69. Plant-Based Proteins

70. 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 = calories from protein, or 50g of protein. Therefore, a 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.

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

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

73. 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.

74. 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.

75. 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