NUTRITION 101: A Taste of Food and Fitness Lesson 3 Handouts ...

National Food Service Management InstituteThe University of Mississippi

NUTRITION 101:A Taste of Food and Fitness

Lesson 3 HandoutsThe Energy Nutrients

LESSON3HANDOUTS

NU T R I T I O N 1 0 1 : A TA S T E O F F OOD AND F I T N E S S

Pre-QuizLesson 3:The Energy Nutrients

1. Protein is more important than carbohydrate in the diet.a. True, because protein does not add body weight.b. False, because carbohydrate has less calories than protein.c. False, because both are essential and perform different roles.d. True, because protein needs are higher than carbohydrate needs.

2. Which is not accurate about legumes?a. They provide protein.b. They provide saturated fat.c. They provide complex carbohydrate.d. They provide dietary fiber.

3. If the diet does not supply carbohydrate, the body willa. make it from dietary protein or body protein.b. increase insulin levels to get more carbohydrate.c. convert fiber in carbohydrate.d. use fat to increase blood sugar amounts.

4. The amount of calories per gram for energy nutrients is ____ for protein, ____ for carbohydrateand ____ for fat.a. 20 percent, 30 percent, and 50 percentb. 100 calories, 150 calories, and 300 calories.c. 10 mg, 10 mg, and 90 mgd. 4 calories, 4 calories, and 9 calories

5. Fat functions in the body include all but one of the following:a. it cushions the organs.b. it is found in every cell in the body.c. it provides energy.d. it is a component of enzymes.

3–2National Food Service Management Institute Participant’s Workbook



Fast Facts About Energy Nutrients

Nutrient Protein Carbohydrate FatInformationCalories 4 Calories per Gram 4 Calories per Gram 9 Calories per GramMajor Builds and maintainsFunctions muscles, tissues, and

blood cells.

Is an essential part ofenzymes and hormonesthat regulate bodyfunctions.

Enhances immunefunction.

Can be a source of energy,but is not the body’spreferred energy source.

Contributes to satiety,the feeling of fullnessthat signals the body tostop eating.

Types Complete proteins arefound in animal foods.

Incomplete proteins arefound in plant foods.

Provides energy and isthe body’s preferredenergy source.

Supplies brain and centralnervous system withenergy.

Provides dietary fiber.Dietary fiber and starchcontribute to satiety.

Transports fat-solublevitamins.

Provides structure tocell membranes.

Cushions body organs.

Contributes to normalnerve and braindevelopment inyoung children.

Is an essential part ofhormones that regulatebody functions.

Provides aconcentrated energysource.

Provides storedenergy for the body.

Simple sugars are foundnaturally in fruits andmilk and are added tofoods during processingor preparation.

Monounsaturated fats(MUFAs) are foundin canola oil, oliveoil, and most nuts.



Nutrient Protein Carbohydrate FatInformationTypes

Food Sources

Can the BodyStore ThisNutrient?

Complete (Animal):Meats, fish, poultry, milk,yogurt, cheese, and eggs

Incomplete (Plant): Driedpeas and beans, legumes,nuts, and seeds

Starch is a digestiblecomplex carbohydratefound in grains andvegetables.

Dietary fiber is anindigestible complexcarbohydrate found inplant foods.

Simple sugars: Milk, fruits,honey, refined white orbrown sugars, high-fructosecorn syrup, and otherprocessed sugars

Starch: Whole grains,vegetables, dried peasand beans

Dietary Fiber: Fruits,vegetables, whole grains,dried peas and beans, nuts,and seeds

Polyunsaturated fats(PUFAs) are found invegetable oils.

Saturated fats (SFAs)are found primarily inanimal foods and tropicaloils, such as palm oil.

Trans fats are foundprimarily in partiallyhydrogenatedvegetable oils.Liquid sources of fat:Vegetable oils, fish,nuts, and seeds

Solid sources of fat:margarine, butter,shortening, lard, meat,poultry, anddairy products

Many grains andvegetables have fatadded during preparationor processing

The body uses proteinto build tissues andmuscles. Protein is notstored, but tissues andmuscles can be brokendown if protein is notsupplied in the diet.Protein is neededregularly in the diet.Excess dietary proteinis converted to fatfor storage.

The body can store a limitedamount of carbohydrate inthe muscles and theliver. Excess dietarycarbohydrate is convertedto fat for storage.

The body stores excesscalories from allsources–protein,carbohydrate, and fat–as body fat.

See Did You Know?section formore information.



Nutrient Protein Carbohydrate FatInformation

Did You Know? Protein is made ofamino acids. Essentialamino acids are onesthe body cannot makeand must have in thediet. Protein fromanimal foods suppliesall the essential aminoacids and is consideredcomplete protein.

Protein from plantsources lacks one ormore of the essentialamino acids and isconsidered incompleteprotein. However, amixed diet of plant andanimal protein sourcessupplies all the aminoacids needed forgood health.

Food combinationssuch as beans and rice,macaroni and cheese,or peanut butter andwhole wheat bread aretasty ways to get allthe amino acids inthe diet.

All carbohydrates aremade of differentcombinations of sugarunits. Simple sugars, suchas table sugar (sucrose) orthe sugar in milk (lactose),have two sugar unitslinked together. The bodycan easily break the bondbetween the two sugarunits. Simple sugars digestquickly and provide aquick energy source.

The complex carbohydratestarch is made of manysugar units linked together.The body needs more timeto break the bonds betweenthe chains of sugar units.Starch digests more slowlyand provides a sustainedenergy source.

Carbohydrates are linkedto dental caries or cavities.Carbohydrate (simpleand complex) starts todigest in the mouth. Thebacteria in the mouth eatthe sugars and produceacid which contributesto tooth decay. Brushingteeth after meals and snackshelps prevent cavities.

Fat is made of fatty acids.Essential fatty acids areones the body cannot makeand must have in the diet.Fat is needed in smallamounts for good health.Too much of any type offat can contribute to weightgain. Monounsaturatedfatty acids are associatedwith lower risk of heartdisease and cancer. Foodsources of these fats arerecommended.

Polyunsaturated fatty acidsare associated with lowerrisk of heart disease, but athigh intake levels, theyincrease risk of some typesof cancers. Moderate intakeof these fats is recommended.

Saturated fatty acids andtrans fatty acids areassociated with increasedrisk for heart disease. TheDietary Guidelinesencourage lower intake ofthese types of fats.

The Dietary Guidelinesrecommend limiting addedfats; limiting solid fats;choosing lean, low fat, andfat-free foods; and shiftingsources of dietary fat tofish, nuts, and olive orcanola oils.



ResourceWeb Sites for Organizations:Grains,Dairy,Protein Food Groups,Fatsand Sweets

These organizations offer nutrition information and recipes featuring a variety of foods rich inprotein, complex carbohydrate, and fat. Look for consumer and school nutrition information.

DRIED BEANS, PEAS,AND LENTILS

Idaho Bean Commissionwww.state.id.us/bean

Michigan Bean Commissionwww.michiganbean.org

United SoyBean Boardwww.soyfoods.com

USADry Peas, Lentils &Chickpeaswww.pea-lentil.com

EGGS

American Egg Boardwww.aeb.org

FISHAND SEAFOODAlaska SeafoodMarketing Institutewww.alaskaseafood.orgSalmon of the Americaswww.salmonoftheamericas.comSeafood Informationwww.seafood.comGRAINSBarley Foods Councilwww.barleyfoods.orgNational Pasta Associationwww.ilovepasta.orgInternational Wild RiceAssociationwww.wildrice.orgUSA Rice Federationwww.usarice.comWheat Foods Councilwww.wheatfoods.orgWhole Grains Councilwww.wholegrainscouncil.org

MEATAND POULTRY

American Lamb Councilwww.sheepusa.org

National Cattlemen’sBeef Associationwww.beef.org

National Chicken Councilwww.eatchicken.com

National Pork ProducersCouncilwww.nppc.org

National Turkey Federationwww.eatturkey.com



MILK, CHEESE,AND YOGURT

National Dairy Councilwww.nationaldairycouncil.organd related linkswww.3aDay.org(milk, cheese, yogurt site)www.ilovecheese.com

NUTS

Almond Board of Californiawww.almondboard.com

Peanut Advisory Boardwww.peanutbutterlovers.com

Walnut Marketing Boardwww.walnuts.org

OILS, DRESSINGSAND SPREADS

American Dairy Associationwww.adadc.com

Association for Dressings& Sauceswww.dressings-sauces.org

California Olive Committeewww.calolive.org

Margarine Associationwww.margarine.org

SWEETSAND SUGARS

National Honey Boardwww.honey.com

Sugar Association, Inc.www.sugar.org


Nutrition Facts Label


Nutrition FactsServing Size 1 cup (45g)Servings per Container About 8Amount per ServingCalories 230Calories from Fat 90

% Daily Value*Total Fat 10g 15%Saturated Fat 2gTrans Fat 2gPolyunsaturated Fat 4gMonounsaturated Fat 4g

Cholesterol 20mg 8%Sodium 95mg 4%Potassium 170mg 4%Total Carbohydrate 25g 8%Dietary Fiber 6g 22%Sugars 8g

Protein 10gVitamin A 30% Vitamin C 10%Calcium 21 % Iron 5%*Percent Daily Values are based on a 2,000 caloriediet. Your daily values may be higher or lowerdepending on your calorie needs:Calories 2,000 2,500Total Fat less than 65g 80gSat Fat less than 20g 25gCholesterol less than 300mg 300mgSodium less than 2,400mg 2,400mgTotal Carbohydrate 300g 375gDietary Fiber 25g 30gCalories per gram:Fat 9 Carbohydrate 4 Protein 4INGREDIENTS: The ingredients in the productare listed here. The food contains the most ofthe first item listed. It has the least of the lastitem listed.

Manufacturer name and address appear here.

Total carbohydrateincludes starch, sugars, anddietary fiber. Some labelslist soluble and insolublefiber. To determine howmuch complex carbohydrateis in a serving, subtract theamount of fiber and sugarsfrom the total carbohydrategrams. The remainderis starch, a complexcarbohydrate.

Check the ingredient labelto find out if sugars arenatural from milk or fruitor added sugars from cornsyrup, dextrose, or othersweeteners. This numberincludes natural and addedsugars in one total.

Protein is listedbelow TotalCarbohydrate.Check theingredientlisting foranimal orplant sources.

Fats are listedby total gramsand by type offat. Use totalgrams of fatto keep daily fatintake balancedfor the day. Seethe chart at thebottom of thepanel forrecommendedamounts offat andsaturated fat.



Cafeteria ConnectionEnergy Balance

A balanced meal helps a student feel full for several hours.Conversely, the student who chooses a soda and candy bar for ameal will feel hungry sooner. Hunger pains can distract a studentfrom learning. The brain needs a steady supply of fuel to focusattention, solve problems, and learn. Balanced meals providecarbohydrate for energy, protein for growing bodies, and fat forenergy and essential body needs.

Energy balance is a key feature of school meals. Meals provide a mix of protein, carbohydrate,and fat. Look at the typical menus below.

Breakfast LunchWhole-grain cereal Chili-stuffed baked potatoBanana with shredded cheese,Whole wheat toast with margarine Fresh vegetables with ranch dipLow fat milk Canned apricots

Whole wheat rollLow fat milk

These meals provide:• Sugars from fruit and milk• Starch and fiber from grains and starchy vegetables• Protein from milk, cheese, and meat• Fat from meat, milk, cheese, margarine, and ranch dip• Other nutrients and energy needed for growth and work

School meals are required to provide the energy and nutrient needs of active, growing students.Did you know that the average, active 6th grade student, male or female, requires more calories,protein, carbohydrate, and fat than does an inactive adult woman? Adults frequently need fewercalories than active, growing children. The school meals that meet the calorie needs of childrenmay provide more calories than adults need, especially for those adults on weight loss plans. It’sa point to remember when adults participate in child nutrition programs.



Nutrition NuggetsFood Allergies, Intolerances, andAdverse Reactions

Do you know the difference between a food allergy, a foodintolerance, and an adverse reaction to a food?

Food AllergyFood allergies are the body’s response to a protein in a food. A medical doctor must diagnosefood allergies. Eggs, fish, milk, peanuts, shellfish, soy, tree nuts, and wheat are the most commonallergy-producing foods. A person with a food allergy needs to avoid eating that food or foodsmade from it. Food labels provide ingredient listings. It is important to check labels for possibleallergens. For example, someone allergic to eggs needs to avoid albumen, an egg protein used infood processing.

Allergy symptoms range from skin rashes and sneezing, to nausea and vomiting, to life threateningshock. Anaphylactic shock is the most severe reaction to an allergy. If a person has a severe allergy,he or she should keep special medicines on hand in case an unexpected intake of the food occurs.

Health professionals can help you plan and provide meals for students with severe food allergies.

Food IntoleranceA food intolerance means there is difficulty digesting a food. For example, some people do nothave enough lactase in their digestive tracts. Lactase is the digestive enzyme that digests lactose,the sugar in milk (a carbohydrate). This condition is called lactose intolerance. It is not an allergicreaction. A person with lactose intolerance can have symptoms of digestive distress after eatingdairy products. Both the type and severity of symptoms can vary greatly from person to person.

It is possible to reduce the symptoms of lactose intolerance and keep calcium-rich milk productsin the diet. Drink smaller amounts of milk with a meal, eat dairy foods lower in lactose such ascheese and yogurt, and use lactase enzymes to pre-digest milk’s lactose. In extreme cases, aperson may have to avoid all sources of lactose and rely on non-dairy sources of calcium andother nutrients. People who are very sensitive to lactose need to read ingredient lists on foodpackages carefully.

A health professional can help you plan and provide meals for students with food intolerances.



Adverse Food ReactionSuppose a person ate a food an hour before becoming ill due to the flu. The experience mightcreate a connection in the person’s mind between the food and the illness, even though the fooddidn’t cause the illness. In the future, just smelling the food might make the person feel ill. Thisreaction is an adverse reaction to a food. Adverse food reactions are very individual. These foodreactions are neither an allergy nor intolerance.



Personal Discovery AssessmentPantry Patrol

Most Americans need help finding whole grains. Look around yourcupboards and pantry for these tasty treats from nature’s bounty.Put a check mark next to the grains you regularly eat. If you don’thave many checks, take some extra time at the store and look forthese grains. Many are available in bulk food sections, health food

sections, and natural food stores. Make a plan to try a grain you don’t usually eat. Treat your taste budsto a new flavor. Give your body a nutrition boost with a new whole grain each week.

Amaranth. This grain, native to South America, is a great addition to pilaf or any other dishfeaturing rice. Amaranth flour is also available and can be added to bread recipes.

Barley. This versatile grain is rich in soluble fiber. Look for quick-cooking barley in stores. Tryit in pilaf and add it to soups. Cook up a breakfast treat of barley with dried fruit. Try rolled barleyin place of oats in recipes.

Buckwheat.We eat buckwheat like a grain, but it is really an herb. Several different formsare available.

• Buckwheat groats can be cooked and used like rice.• Kasha or roasted groats have a nutty flavor; add some to stuffing.• Buckwheat flour is used for pancakes and quick breads.

Corn.While corn is most often used as a vegetable, it is truly a grain. Cornbread, made withcornmeal, is a tasty alternative to other breads. Also, try corn tortillas for a change of pace fromflour tortillas. Look for “whole corn” as the first ingredient listed.

Flaxseed. Flaxseed is another food used like a grain that is really a seed. Be sure to use groundflaxseed. The body cannot digest the hard outer shell so all of flax’s goodness could pass throughthe body unused. That would be a shame because flaxseed is a rich source of a type of fat thatprotects against heart disease. Add ground, milled flaxseed to bread and muffin recipes, mix itwith whole wheat bread crumbs for a flavorful breading, or sprinkle some on salads or yogurt.While flax is not whole grain, it is another way to increase variety when added to whole grains.

Millet. This grain is frequently used as bird seed in America, but it is a delicious, hearty grain.Cook millet and use in recipes calling for rice, or serve it as a hot breakfast cereal. Millet flour canbe added to baked goods.

Oats. This grain is one of the most popular whole grains in the diet. Oats are for more than awarm bowl of cereal in the morning. Rolled oats are great in breads, meatloaf and other patty-typeentrees, and cookies, of course!



Quinoa. Quinoa (keen’-wah) is the seed of a fruit, but is used like a grain. This rare plant foodprovides all the essential amino acids so it is a complete protein source. It cooks in half the timeof rice and is transparent when cooked. Ivory-colored quinoa has a delicate flavor. Some types ofquinoa are stronger flavored. Try quinoa in dishes that call for rice, as a grain base to top withstew, or in a mixture with other grains for a new twist on breakfast cereal.

Rye. Those who enjoy pumpernickel bread are familiar with this grain. Add rye flour to breadrecipes. Be sure to add some extra gluten, the protein that helps give yeast breads shape, to have asuccessful product.

WholeWheat. The grain that is a mainstay in the American diet is available in many moreforms than bread and flour.

• Bulgur (Bulghur or bulgar). This is a precooked form of crushed, hulled wheat berries. Thisquick-cooking grain is popular in Middle Eastern cuisine. Go beyond tabbouleh; try bulguras a breakfast cereal or in pilaf.• Cracked Wheat. Cracked wheat is similar to bulgur but it is not cooked before packaging,so it does take a bit longer to cook.•Wheat Berries. The whole, ripe wheat kernel has a wonderful, nutty flavor. Wheat berriestake a while to cook but are worth the effort. Cooked wheat berries are a great addition tosoups, stews, and casseroles. Try them as a hot cereal with fruit. Freeze small portions foreasy-to-use recipe amounts.• Wheat Germ. Add wheat germ to whole wheat breadcrumbs for a great coating mix, spoona tablespoon or two into yogurt and fruit, or sprinkle into cooked cereals. Wheat germ is nota whole grain, but a great way to add part of the whole grain back into foods.•WholeWheat Bread. Look for 100% whole wheat on the label. “Wheat” breads are frequent-ly not whole wheat but caramel-colored, enriched white breads.•Whole Wheat Flour. Check out the many varieties available in stores including wholewheat pastry flour for cookies, muffins, and pancakes. Whole wheat flours for bread come indifferent types. Follow the manufacturers’ instructions for additional gluten or baking sodafor successful home-baked breads.•Whole Wheat Pasta. Many varieties of whole wheat pastas are on store shelves. Pasta madefrom whole wheat stands up to flavorful sauces and other ingredients.

Whole grains I found at my local store:______________________________________________________________________________________________________________________________Four whole grains I am going to try in the next few weeks:1.______________________________________________2.______________________________________________3.______________________________________________4.______________________________________________

Post-QuizLesson 3:The Energy Nutrients

1. Protein is more important than carbohydrate in the diet.a. True, because protein does not add body weight.b. False, because carbohydrate has less calories than protein.c. False, because both are essential and perform different roles.d. True, because protein needs are higher than carbohydrate needs.

2. Which is not accurate about legumes?a. They provide protein.b. They provide saturated fat.c. They provide complex carbohydrate.d. They provide dietary fiber.

3. If the diet does not supply carbohydrate, the body willa. make it from dietary protein or body protein.b. increase insulin levels to get more carbohydrate.c. convert fiber in carbohydrate.d. use fat to increase blood sugar amounts.

4. The amount of calories per gram for energy nutrients is ____ for protein, ____ for carbohydrateand ____ for fat.a. 20 percent, 30 percent, and 50 percentb. 100 calories, 150 calories, and 300 calories.c. 10 mg, 10 mg, and 90 mgd. 4 calories, 4 calories, and 9 calories

5. Fat functions in the body include all but one of the following:a. it cushions the organs.b. it is found in every cell in the body.c. it provides energy.d. it is a component of enzymes.











NUTRITION 101: A Taste of Food and Fitness Lesson 3 Handouts ...

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