Educ 373 nutrition detective resource box

Nutrition Detective By Elyse Fuchs

4.4.9◦ Explain that food provides energy and materials

for growth and repair of body parts. Recognize that vitamins and minerals, present in small amounts in foods, are essential to keep everything working well. Further understand that as people grow up, the amounts and kinds of food and exercise needed by the body may change.

Standard

Vitamins- Any fat-soluble or water-soluble organic substances essential in small amounts for normal growth and activity of the body and obtained naturally from plant and animal foods.

Minerals- A mineral is a naturally-occurring solid whose molecules form a regular pattern (usually forming crystals). Some common minerals include quartz, salt, diamond, and feldspar

Definitions

How many servings of bread/grains should you have per day?◦ 5-6 ounces per day. ◦ How much is that equivalent to?

1 slice of bread, 1 cup of cereal, ½ cup of cooked rice, pasta, or cooked cereal

◦ At least one of these servings needs to be whole grains such as oatmeal, popcorn, or brown rice. Whole grains do not include white flour, white bread, pasta, and white rice.

Grains

How many servings of meat/poultry/fish/beans should you have per day?◦ 5 ounces per day ◦ How much is 5 ounces?

One small steak, one small lean hamburger patty, 1 egg, 1 chicken breast half, 1 tablespoon of peanut butter.

◦ Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain good oils, so choose these foods frequently instead of meat or poultry.

Meat/Poultry/Fish/Beans

How many servings of vegetables should you have per day? ◦ 2-2 ½ cups per day ◦ How much is 2 cups?

1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens

◦ 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.

Vegetables

How many servings of fruits should you have per day?◦ 1/1 ½ cups per day ◦ How much is a cup?

1 cup of fruit or 100% fruit juice or ½ cup of dried fruit

◦ 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.

Fruits

How many servings of dairy should you have per day? ◦ 3 cups per day◦ This food group includes all fluid milk products

and most foods made from milk such as yogurt and cheese. It does not include cream cheese, cream, or butter.

◦ Most milk products should be fat-free.

Dairy

How many servings of oils should you have per day◦ 5 teaspoons per day◦ How much is 5 teaspoons?◦ 1 teaspoon is equilvalent to 1 tablespoons of

mayonnaise or margarine, 2 tablespoons of salad dressing or peanut butter, etc.

◦ Most people consume enough oils in the foods they eat each day such as, nuts, fish, cooking oil, and salad dressing.

Oils

Children ages 9-17 need lots of calcium everyday for their rapidly growing bones.

Food in the milk group, such as non-fat milk, yogurt, and cheese, are good sources of calcium.

Which person is lacking calcium?

Calcium

Iron is very important. Without it, you may develop anemia. Anemia is a lack of red blood cells. Women need more iron than men because they lose blood during menstruation. You can get iron from foods in the meat and grains group.

Which person is lacking iron?

Iron

Water is essential. It helps your body stay cool and get rid of wastes. You need to drink water before during and after physical activity even if you aren’t thirsty.

Which person is lacking water?

Water

Vitamin C helps wounds and broken bones heal. It also helps your body resist colds and infections. For plenty of vitamin C you should eat 2 servings of fruit and 3 servings of vegetables per day.

Which person is lacking vitamin C?

Vitamin C

Vitamin A helps your eyes adapt to darkness so you can see at night. Dark green and yellow vegetables are excellent sources of vitamin A. One carrot gives you more than twice the amount of vitamin A as you need in a day.

Which person is lacking vitamin A?

Vitamin A

Vitamin D helps your body get calcium and phosphorus into your bones and teeth to keep them strong. You can get vitamin D by soaking up the sunshine- even a little bit helps! You can also get this vitamin from fortified milk and cereals.

Which person is lacking vitamin D?

Vitamin D

Folate is a B vitamin. Folate prevents a serious birth defect, so all women of child bearing age should get enough of this vitamin before and during pregnancy. Folate helps the body make new cells, especially red blood cells. Leafy green vegetables and enriched grains are good folate sources.

Which person is lacking folate?

Folate

Assessment for this lesson will be observation by the teacher and will be determined by the number of correct answers during the activity.

Assessment