1. Nutrition 101
The Basics

2. Nutrition 101 http://www.youtube.com/watch?v=s5i EE1rHMek
Today we’re going to learn about nutrition. We’ll watch a quick video to get us started. Click on the link to show the video (5 min 44 sec).
EE1rHMek

3. What is Nutrition?
Nutrition = Nourishment Healthy foods nourish your body. Unhealthy foods harm your body.
Ask students: can you define the word nutrition? Listen to and discuss their answers, then explain that there are various ways to define it, but an easy definition to remember is that nutrition is nourishment. Nourishing or nutritious foods provide your body with the materials necessary for life and growth. Simply put, healthy foods help your body to run the best it can, while unhealthy foods slow your body down and cause harm.

4. Calories = Energy Nutrient-Dense Foods Vs. Empty Calories
What are Calories?
Calories = Energy Nutrient-Dense Foods Vs. Empty Calories
Does anyone know what a calorie is? Can anyone try to define the word calorie for us? Listen to and discuss their answers, then explain that an easy way to understand calories is that they are energy. Every food we eat gives us a certain number of calories, which our body uses to function. Some calories are what is called “nutrient-dense,” which means that we’re getting a lot of nutrition, or nourishment, from that food. Can anyone give an example of a food they think is nutrient-dense? Answers could include fruit, vegetables, whole grains, etc.
Other calories are called “empty calories,” which means they’re giving us energy but not much else. Can anyone give an example of a food that might contain empty calories? Answers could include soda, junk food, fast food, etc.
When we choose nutrient-dense, healthy foods, our bodies will look and feel much better than when we choose foods with empty calories.

5. Who is Healthier?
The person who eats 1,800 calories a day of junk food? OR The person who eats 2,200 calories a day of healthy food?
Many nutrition and health experts are focused on the amount of calories a person should eat per day – usually somewhere around 2,000, although recommendations are usually higher for boys than for girls and vary dramatically based on how much exercise you do. However, what is more important than the number of calories we consume is the quality of calories we consume. It’s also very important to listen to our bodies and to eat when we’re hungry and stop when we’re full.
Ask the class: who do you think is healthier – the person who eats 1,800 calories a day of junk food, or the person who eats 2,200 calories a day of healthy food? Discuss their responses. The answer is the second choice. That person is getting nutrition in his food – which is helping his body to thrive. As long as he’s eating when he’s hungry and stopping when he’s full, he’s probably in great health. The person eating nothing but junk food may be eating fewer calories, but they are all empty calories, which ultimately cause harm to the body.
If we focus on consuming high-quality calories and we listen to our body’s cues, then we’ll be well on our way to good health.

6. Carbohydrates Protein Fats
Macronutrients
Carbohydrates
Protein
Fats
There are three types of nutrients that provide calories. They are called macronutrients and they are carbohydrates, protein, and fats.

7. Carbohydrates
Can anyone give an example of foods that are a source of carbohydrates? Answers could include bread, pasta, rice, and other grains, fruits, and vegetables, as well as any sources of refined sugar, like soda, candy, etc.
Carbohydrates provide us with a direct source of energy.

8. Simple Carbohydrates
Carbohydrates are divided into two types: simple and complex. Sources of simple carbs are sugar and any foods that contain sugar, like soda, candy, cookies, donuts, cake, etc. Fruits also contain simple sugars. Simple sugars break down quickly in the body and give us quick energy, but can also cause the blood-sugar roller coaster that we discussed when we learned about soda’s effect on the body. If needed, remind them what the blood-sugar roller coaster is (below).
The immediate effects of sugar put us on the vicious cycle of the blood sugar rollercoaster. When we first eat sugar, or drink a soda, the body becomes overwhelmed with too much energy. The body has more calories and carbohydrates than it knows what to do with. This gives us an energy high, and tells the body to start converting the excess sugar into fat. It also gives us mood swings and brain fog, meaning we can’t think very clearly. Then, our body releases insulin to process all of the sugar, and in a little while, it’s done its job, leaving us with too little sugar in our bloodstream, which makes us want more sugar to bring us back up again. On the energy-low side, we also experience fatigue (we get tired) and again, we can’t think clearly. This process is called the blood sugar roller coaster.

9. Complex Carbohydrates and Fiber
Sources of complex carbs are whole grains, beans, and starchy vegetables like corn, squash, and sweet potatoes. Complex carbs contain fiber, which is a substance that helps you to digest food and eliminate waste. To be healthy, we should eat plenty of fiber. How can we tell if we’re getting enough fiber? All we have to do is ask ourselves a simple question - are we going to the bathroom regularly and easily? If we are having trouble excreting waste, that is probably a sign that we’re not getting enough fiber (or enough water; we’ll talk more about that another time). We’re now going to watch a video that will explain fiber in more depth. Video is just over 7 min long – stop it when she starts talking about her upcoming videos at 7:12.

10. Protein
Now, let’s move on to protein. Can anyone give an example of foods that are a source of protein? Answers could include meat, fish, eggs, beans, lentils, nuts, cheese, yogurt, tofu, and more. Almost every type of food (except fruit and fats) contain at least a little bit of protein.
The primary function of protein is to build up our bodies. Protein build up our cells, our muscles, our bones, our organs, and our skin.  
Protein deficiency is rare in the US. In fact, the average American consumes two to three times the amount of protein they need per day.

11. Fats
Can anyone give an example of foods that are a source of fat? Answers could include butter, oil, fish, cheese, avocados, olives, nuts, and more.
Fats perform a variety of functions in the body. They:
Help to absorb vitamins.
Are used as an energy source.
Provides fullness (meaning they make us feel full and satisfied after eating them).
Support cell growth.
Protect organs from damage.
Keep our bodes warm.
Help with hormone production.

12. Types of Fat Saturated Fat Meat Milk Eggs Cheese Butter/shortening
Unsaturated Fat
Fatty fish
Vegetable oils
Avocados
Olives/olive oil
Nuts and seeds
There are two types of fat: saturated and unsaturated. Saturated fat is found in meat, milk, eggs, and cheese. Unsaturated fat is found in some types of fish (like salmon and tuna), vegetable oils, avocados, olives, nuts, and seeds.
Unsaturated fats are healthy for us. They support brain functioning, reduce inflammation, help fight allergies, help with digestion, and much more. Saturated fats are generally not good for us.
Now, we’ll watch another short video to learn more about healthy and unhealthy types of fats. Video is 3 min 36 sec.

13. Vitamins Minerals Micronutrients
There are two types of nutrients that do not provide calories. They are vitamins and minerals. It’s important that we get plenty of vitamins and minerals in our diets. Can anyone guess what good sources of vitamins and minerals are? Real foods, straight from nature, like fruits, vegetable, whole grains, beans, meats, nuts, and seeds. Processed junk foods contain very few vitamins and minerals.

14. A variety of real, whole, foods!
So, what should I eat?
A variety of real, whole, foods!
We’ve covered a lot of information today, and you may be feeling overwhelmed and wondering what all of this means for what you should actually eat every day. If you had to give advice to someone about healthy eating, what would you tell them to eat? Listen to and discuss their answers.
The answer is simple – just eat a variety of real, whole foods. This means lots of fruits, vegetables, whole grains, beans, meat, etc – foods that come directly from nature. Junk foods are ok once in a while, but if you truly want to be healthy, the majority of your diet should be made up of real foods.