Get your test from teacher Identify the questions that you missed

TEST CORRECTION #1TEST CORRECTION #1A great opportunity to earn more points on your test A great opportunity to earn more points on your test

and retrain your brain for correct information.and retrain your brain for correct information.

Get your test from teacherGet your test from teacher Identify the questions that you missedIdentify the questions that you missed Using your notes (NOT YOUR NEIGHBOR) correct Using your notes (NOT YOUR NEIGHBOR) correct

each question that was missed.each question that was missed. In a complete sentence, explain what the correct In a complete sentence, explain what the correct

answer should have been and why.answer should have been and why. Stating the correct letter or rewriting the test question and Stating the correct letter or rewriting the test question and

answer will answer will notnot get you extra points. get you extra points.

After corrections are made, turn it corrected test After corrections are made, turn it corrected test to the gray box.to the gray box.

You have 10 minutes to complete these. If you You have 10 minutes to complete these. If you don’t get done, still turn it in. don’t get done, still turn it in.

Nutrition Trivia!!!!Nutrition Trivia!!!! Is the biggest selling restaurant food a) hamburgers; b) French fries;

c) pizza?

How many coca-cola’s will be consumed worldwide during the next hour: a) 17-million; b) 27-million; c) 37-million?

Americans talk about healthy food, but still consume junk. In the past 20 years, consumption of which food or drink is up more: a) beer; b) snack foods; c) soft drinks?

According to the University of California at Berkley Wellness Letter, do dieters say that the most difficult food to give up is: a) ice cream; b) chips; or c) cheese?

True or False. People who read nutrition information on food labels eat 5% less fat than people who don’t?

Nutrition Trivia!Nutrition Trivia! Even though almonds are high in calories and fat, they’re good for you

because they help to: a) relieve stress; b) lower cholesterol; c) build strong bones.

How many teaspoons of sugar does the average North American consume every day? A) 9; b) 19; or c) 29.

Whether it’s beef or chicken, in the terms of stroganoff, Wellington, Cordon bleu, Salisbury or Parmesan are used, you know it’s a) expensive; b) mouth watering; c) high in fat?

Pepperoni is America’s favorite pizza topping. Is Japan’s favorite pizza topping: a) eggs; b) pickled ginger; c) squid?

What is the most widely eaten fruit in America? a) banana; c) orange; d) apple

DIETARY DIETARY GUIDELINESGUIDELINES

Created in 1980 as a source Created in 1980 as a source of advice on nutrition and fitness. of advice on nutrition and fitness.

The 9 guidelines are revised The 9 guidelines are revised every 5 years.every 5 years.

Actual Causes of Death Actual Causes of Death in USin US

Put these risky behaviors in order of which Put these risky behaviors in order of which causes the most deaths to the least deaths:causes the most deaths to the least deaths: Motor VehiclesMotor Vehicles AlcoholAlcohol Illicit drug useIllicit drug use Poor Diet and lack Poor Diet and lack

of exerciseof exercise Infectious AgentsInfectious Agents TobaccoTobacco Sexual BehaviorSexual Behavior Pollutants/toxinsPollutants/toxins FirearmsFirearms

Tobacco (20%)Tobacco (20%) Poor Diet and lack of Poor Diet and lack of

exercise (15%)exercise (15%) Alcohol (6%)Alcohol (6%) Infectious Agents Infectious Agents

(5%)(5%) Pollutants/toxins Pollutants/toxins

(4%)(4%) Firearms (3%)Firearms (3%) Sexual Behavior (2%)Sexual Behavior (2%) Motor Vehicles (2%)Motor Vehicles (2%) Illicit drug use (2%)Illicit drug use (2%)

Cause and Effect:Cause and Effect:

Obesity trendsObesity trends Portion sizes?Portion sizes? Fast food?Fast food? Other causes?Other causes? The importance of healthy eatingThe importance of healthy eating

DG #1 Adequate DG #1 Adequate nutrients within calorie nutrients within calorie

needsneeds Eat a variety of nutritious foods and Eat a variety of nutritious foods and

beveragesbeverages Choose foods that limit saturated and Choose foods that limit saturated and

trans fats, cholesterol, added sugars trans fats, cholesterol, added sugars and salt.and salt.

DG #2 Weight DG #2 Weight managementmanagement

Balance calories consumed with Balance calories consumed with calories used for energy needs to calories used for energy needs to maintain a healthy weight.maintain a healthy weight.

Adjust calories and activity to prevent Adjust calories and activity to prevent weight gain.weight gain.

DG #3 DG #3 Physical Physical ActivityActivity Engage in regular Engage in regular

physical activity and physical activity and limit sedentary limit sedentary activities.activities.

Teens should get at least 60 Teens should get at least 60 minutes of physical activity minutes of physical activity 7 days of the week. 7 days of the week.

For adults, the For adults, the recommended is 30 recommended is 30 minutes.minutes.

Increase exercise for Increase exercise for weight reduction and weight reduction and added health benefits.added health benefits.

DG #4 Food Groups to DG #4 Food Groups to EncourageEncourage

Consume a variety of foods from Consume a variety of foods from the different food groups. the different food groups. Eat the recommended amounts each day, Eat the recommended amounts each day,

but in balance with energy (calorie) needs.but in balance with energy (calorie) needs.

DG #5 FatsDG #5 Fats Choose lean, low-fat, and fat-free Choose lean, low-fat, and fat-free

when selecting and preparing when selecting and preparing foods.foods. Teens should keep total fat intake Teens should keep total fat intake

between 25 and 35%between 25 and 35%

Limit intake of fats and oils high Limit intake of fats and oils high in saturated and trans fat.in saturated and trans fat. Consume less than 10% of calories from Consume less than 10% of calories from

saturated fat.saturated fat.

DG #6 CarbohydratesDG #6 Carbohydrates

Choose fiber-rich fruits, vegetables, Choose fiber-rich fruits, vegetables, and whole grains often.and whole grains often.

These supply ½ of daily calories.These supply ½ of daily calories. Limit foods and beverages with added Limit foods and beverages with added

sugarssugars

DG # 7 Sodium and DG # 7 Sodium and PotassiumPotassium

Consume less than 2,300 mg (about 1 Consume less than 2,300 mg (about 1 tsp) of sodium per day by preparing tsp) of sodium per day by preparing foods with little salt.foods with little salt. The average American consumes about The average American consumes about

6,000 mg of salt a day—roughly three 6,000 mg of salt a day—roughly three times the amount recommended!times the amount recommended!

Salt increases blood pressure and makes Salt increases blood pressure and makes the body retain fluid.the body retain fluid.

Consume potassium-rich foods, such as Consume potassium-rich foods, such as fruits and vegetables.fruits and vegetables.

DG #8 Food SafetyDG #8 Food Safety

CLEAN hands, food CONTACT surfaces, and fruits and VEGETABLES.

SEPERATE raw, cooked and ready-to-eat foods while SHOPPING, preparing, or STORING foods.

COOK foods to a safe temperature to kill MICROORGANISMS.

Chill (_REFRIGERATE__) perishable food promptly and DEFROST foods properly.

Avoid RAW milk, unpasteurized FRUIT juices, or eating foods made with RAW eggs.

DG #9 When you are of DG #9 When you are of LEGAL drinking age, do LEGAL drinking age, do

so in moderationso in moderation Offer non-alcoholic beverages at Offer non-alcoholic beverages at

social gatherings.social gatherings.

By following the Dietary By following the Dietary Guidelines you reduce Guidelines you reduce

your risk of:your risk of: ObesityObesity HypertensionHypertension Heart DiseaseHeart Disease DiabetesDiabetes AlcoholismAlcoholism

10 Questions about YOU10 Questions about YOU

Answer the 10 questions honestly. Answer the 10 questions honestly. If you have to think about it, you are If you have to think about it, you are

convincing yourself of the truth.convincing yourself of the truth. Add up your check marks:Add up your check marks:

More than 5 checks = healthy habitsMore than 5 checks = healthy habits Less than 5 = headed for troubleLess than 5 = headed for trouble

Dietary Guideline Dietary Guideline BookletBooklet

I Don’t Feel So GoodI Don’t Feel So Good

It is estimated that It is estimated that every year every year 7676 million million people in the U.S. people in the U.S. become ill from become ill from eating eating CONTAMINATEDCONTAMINATED food. food.

Key Recommendation #1Key Recommendation #1

CLEANCLEAN hands, food hands, food CONTACTCONTACT surfaces, surfaces, and fruits and and fruits and VEGETABLESVEGETABLES..

Key Recommendation #2Key Recommendation #2 SEPARATESEPARATE raw, raw,

cooked and ready-to-cooked and ready-to-eat foods while eat foods while SHOPPINGSHOPPING, preparing , preparing or or STORINGSTORING foods. foods.

Key Recommendation #3Key Recommendation #3 COOKCOOK foods to a foods to a

safe temperature to safe temperature to kill kill MICROORGANISMSMICROORGANISMS. .

Key Recommendation #4Key Recommendation #4 Chill Chill

((REFRIGERATEREFRIGERATE) ) perishable food perishable food promptly and promptly and DEFROSTDEFROST foods foods properly.properly.

Key Recommendation #5Key Recommendation #5 Avoid Avoid RAWRAW

(unpasteurized) (unpasteurized) milk, milk, unpasteurized unpasteurized FRUITFRUIT juices, or juices, or eating food made eating food made with with RAWRAW eggs. eggs.

Dietary Guideline #1Dietary Guideline #1 Adequate Adequate

Nutrients Within Nutrients Within Calorie NeedsCalorie Needs

CaloriesCalories Many Americans eat Many Americans eat

MOREMORE calories than calories than they need and still don’t they need and still don’t get enough of their get enough of their daily required nutrients. daily required nutrients.

This means Americans This means Americans aren’t getting the aren’t getting the required nutrients in required nutrients in the recommended the recommended amount of calories. amount of calories.

Caloric intake is based Caloric intake is based on: age, gender, activity on: age, gender, activity level, and ethnicitylevel, and ethnicity

What else do Americans What else do Americans eat too much of?eat too much of?

Saturated FatSaturated Fat Trans FatsTrans Fats CholesterolCholesterol Added SugarsAdded Sugars SaltSalt

What are nutrient dense What are nutrient dense and empty calorie foods?and empty calorie foods?

A nutrient dense A nutrient dense food is high infood is high in nutrientsnutrients and and relatively low in relatively low in caloriescalories..

ExamplesExamples

An empty calorie An empty calorie food is food is lowlow in in nutrients and nutrients and relatively relatively highhigh in in calories (fat and calories (fat and sugars, too).sugars, too).

ExamplesExamples

Apple – Nutrient Dense Apple – Nutrient Dense or Empty?or Empty?

Some food preparations can quickly turn food from high to low nutrient density

Recommendation #1Recommendation #1 It is It is

recommended recommended that Americans that Americans eat more eat more nutrient-dense nutrient-dense foods that have foods that have fewer fewer caloriescalories and more and more nutrientsnutrients. .

FOOD FOOD LABELSLABELS

Mauna Loa Macadamias ®

Net weight: 6.5 oz

Servings: 7

Calories 200 x 7 1400

Fat 22g x 7 154g

Sodium 60mg x 7 420mg

Carbohydrates 3g x 7 21g

Protein 2g x 7 14g

PORTION PORTION CONTROLCONTROL

Label EaseLabel EaseA guide to using food A guide to using food

labelslabels Raise a finger if the Raise a finger if the

food has:food has: 10% or more vitamin 10% or more vitamin

AA 10% or more Vitamin 10% or more Vitamin

CC 10% or more calcium10% or more calcium 10% or more Iron10% or more Iron 10% (5g) or more 10% (5g) or more

proteinprotein 10% or more fiber10% or more fiber

Lower a finger if the Lower a finger if the food has either:food has either:

10% or more total fat10% or more total fat

or 200 or more or 200 or more calories.calories.

If any fingers If any fingers remain up, the remain up, the food is nutritious.food is nutritious.

How can a nutrient rich How can a nutrient rich diet help me?diet help me?

Eating a nutrient rich diet Eating a nutrient rich diet will promote will promote normal normal growthgrowth and and developmentdevelopment of of children and teens, good children and teens, good healthhealth for people of all for people of all ages, and a ages, and a loweredlowered risk risk for a number of chronic for a number of chronic diseasesdiseases, like diabetes, , like diabetes, high blood pressure, etc.high blood pressure, etc. Does anyone in your family Does anyone in your family

have diabetes, high blood have diabetes, high blood pressure, cancer, heart pressure, cancer, heart problems???problems???

Which nutrients are a Which nutrients are a concern for children and concern for children and

adolescents?adolescents? CalciumCalcium PotassiumPotassium FiberFiber MagnesiumMagnesium Vitamin EVitamin E

So in a nutshell . . .So in a nutshell . . .

Eat foods high Eat foods high in nutrients in nutrients and relatively and relatively low in calories.low in calories.