Nutrition

NutritionMr. Ramos

Objectives◦ Identify types and sources of nutrients.

◦ Describe how to use the Dietary Guidelines.

◦ Discuss how to use the Food Guide Pyramid.

◦ Discuss how to distinguish between foods that are healthful and those that do not contain many nutrients.

Lesson 1:Following the Dietary Guidelines

Food is the body’s source of energy

Energy in food is measured in units called calories or Calories.

The body uses nutrients to build and maintain tissues, help with body processes, or provide energy.

Types of Nutrients

Proteins◦ Growth & Repair Body◦ Animal products, such as meat & eggs offer

complete proteins◦ Amino acids make proteins

6 Types of Nutrients

Carbohydrates◦ Provide the main source of energy for the body◦ Simple carbohydrates are sugars: fruit & milk◦ Complex carbohydrates are starches: bread, rice,

cereal, & potatoes.

6 Types of Nutrients

Fats◦ Provide long term energy storage◦ Absorbs certain vitamins◦ Help maintain healthy hair & skin◦ Saturated fats are solid at room temperature◦ Unsaturated fats are liquid at room temperature

6 Types of Nutrients

Vitamins◦ Control processes in the body◦ Vitamin C helps your heart & muscles◦ Vitamin C can be found in fruits, meat, & eggs

6 Types of Nutrients

Minerals◦ Involved in many body activities◦ Iron is essential for building blood & muscle◦ Calcium helps build strong bones

6 Types of Nutrients

Water◦ Regulates body temperature◦ Helps eliminate waste◦ Chemical processes in the body occur in water◦ 6 – 8 Ounces of water daily

6 Types of Nutrients

Nutrition is the process by which the body takes in and uses food.

The Dietary Guidelines for Americans are a set of diet & lifestyle recommendations for healthy Americans ages two & older.

The United States Department of Agriculture (USDA) wrote the Dietary Guidelines.◦ Aim for fitness◦ Build a healthy base◦ Choose sensibly

Dietary Guidelines: “You are what you eat”

Aim for a healthful weight◦ Eat smaller meals◦ Reduce the risk of diabetes & heart disease◦ Consume meals rich in vitamins & minerals, & low

in saturated fats Be physically active each day

◦ 60 minutes of moderate activity each day◦ Walk, swim, skate, etc.

Aim for Fitness

Use the food guide pyramid Choose a variety of grains

◦ Good source of fiber Choose a variety of fruits & vegetables

◦ Good source of fiber Keep food safe to eat

◦ Refrigerate meat, dairy, & egg products

Build a Healthy Base

Avoid foods that are high in fats, sugars, & salts. Choose a diet low in saturated fats & cholesterol

& moderate in total fat Choose beverages and foods to moderate your

intake of sugar. Choose and prepare foods with less salt. Do not drink alcohol.

Choose Sensibly

Food Guide Pyramid helps you choose healthier food.

Foods at the bottom of the pyramid are more important.

Limit foods at the top of the pyramid

The Food Guide Pyramid

Food Groups Servings Per Day One Serving Equals

Milk, Yogurt, & Cheese Group 2-3 1 cup milk,1 cup yogurtI.5 ounces natural cheese2 ounces processed cheese

Meat, Poulty, Fish, Dry Beans, Eggs, & Nut Group

2-3 2-3 ounces of cooked lean meat, poulty, or fish½ cup of dry beans1 egg2 tablespoons peanut butter

Fruit Group 2-4 1 medium apple, banana, or orange½ cup cooked, canned, or raw chopped fruit¾ cup 100% fruit juice

Vegetable Group 3-5 1 cup raw, leafy vegetables½ cup other cooked or chopped raw vegetables¾ cup 100% vegetable juice

Bread, Cereal, Rice, and Pasta Group

6-11 1 slice of bread or ½ bagel, regular size1 ounce ready to eat cereal½ cup cooked cereal, rice, or pasta

Limit foods that do not contain many nutrients: chips, cookies, candies, & ice-cream.

Go easy on oils, salad dressings, & buttery spreads.

Cut back on canned foods, instant soups, & lunch meals, such as bologna & ham. These foods contain a lot of sodium.

Increase your fiber intake by eating whole grain breads.

Food Choices

Vitamin What it does Some sources

Vitamin A Maintains healthy teeth, skin, & eyes

Milk, cheese, liver, carrots, apricots, cantaloupe, sweet potatoes, dark green leafy vegetables

B vitamins Support heart, nerve cells, brain, & blood

Lean meats, poulty, fish, nuts, eggs, some packaged bread

Vitamin C Promotes healthy teeth & gums and helps to heal wounds

Citrus fruits, strawberries, broccoli, collard and mustard greens

Vitamin D Helps the body absorb calcium, essential for healthy

Milk, cheese, butter, fish, some cereals, sunlight

Vitamin E Slows again and supports formation of red blood cells

Wheat germ, corn, nuts, vegetable oils, green leafy vegetables.

Mineral What it does Some sources

Iron Builds muscles and transports oxygen to blood

Beef, poulty, seafood, spinach, whole grains

Calcium Promotes strong teeth and bones

Milk, tofu, broccoli, some juices and cereals

Magnesium Assists nerves and muscles Nuts, beans, dark green vegetables

Zinc Heals wounds and aids growth Meat, liver, eggs, wheat germ, whole grains

Objectives◦ Demonstrate how to analyze a food label to

evaluate and compare food choices.

◦ List and analyze the influences on food choices.

◦ Describe how to plan healthful meals in a variety of settings.

◦ Explain how to plan, shop for, and prepare healthful meals and snacks.

Lesson 2:Improving Your Eating Habits

All processed food packages must have a Nutrition Facts Panel.

A processed food is a food that has been specially treated or changed. ◦ Examples: crackers, cookies, frozen dinners, and

macaroni & cheese.

A Nutrition Facts Panel is a label that provides information about the calories and nutrients that the food contains.

Analyzing Food Labels

Reading a Nutrition Facts Panel

Trans fats are harmful fats found in hydrogenated, or partially solidified, oils such as margarine and shortening. ◦ Chips, cookies, crackers, & cakes usually have trans fats,

which may provide even more cholesterol than saturated fats.

Analyzing Food Labels

Availability – teens choose foods that are available to them

Family Influence – culture, background, & religion play a role in what people eat

Health Benefits – people avoid certain foods if they’re allergic, or they may eat broccoli & other high calcium foods to reduce the risk of developing osteoporosis

Influences on Your Food Choices

Situation – people choose different foods depending on who they are with

Mood – people choose certain foods when they are bored, happy, depressed, or angry

Body Image – worrying about being too fat or too skinny may cause people to choose certain foods over others

Influences on Your Food Choices

Cost – the amount of money people have & the price of the food determines what they will buy

Media – people are influenced to eat what they see in the media

Vegetarian lifestyle – vegetarians avoid red meat, chicken, and fish.

Vegan lifestyle – vegans reject all animal products, such as dairy, eggs, and honey.

Influences on Your Food Choices

Pay attention to Nutrition Facts Panel & avoid large quantities of fat, sugar, & sodium.

Foods labeled “fat free” have less than ½ of a gram of fat per serving.

Foods labeled “low fat” have 3 grams of fat or less.

Making Responsible Shopping Choices

Try shopping at stores that sell bulk foods. Bulk foods are often cheaper than foods that come in small packages.

Avoid foods that come in smaller packages.

At grocery stores, the more expensive products are usually placed at eye level.

Making Responsible Shopping Choices

Provide steamed vegetables as a side dish.

Use skim or 1% milk for cereal & hot chocolate.

Avoid overuse of salt by adding herbs, such as rosemary, oregano, or basil to pasta or rice.

Order baked or broiled food instead of fried food.

Choose fruit or sorbet for dessert instead of ice cream.

Planning Healthful Meals

You can get some of the important vitamins and minerals you need by eating foods that are fortified.

To fortify is to add vitamins or minerals to a food.

Example: Most milk is fortified with vitamin D. Vitamin D helps the body absorb Calcium.

The Role of Supplements

A nutritional supplement is a nonfood pill, powder, or liquid that contains vitamins, minerals, or other healthful substances that some people want to add to their diet.

The Role of Supplements

1. How many calories are in 4 cookies?

2. How many calories are in the whole bag of cookies?

3. How many calories are in 12 cookies?

4. How much total fat is in 4 cookies?

5. How much total fat is in the whole bag of cookies?

6. How much total fat is in 12 cookies?

Nutrition Math Activity

Nutrition Math Activity 7. How many grams of protein

are in 4 cookies?

8. How many grams of proteinare in the whole bag of cookies?

9. How many grams of proteinare in 12 cookies?

10. How much sodium is in 4 cookies?

11. How much sodium is in the whole bag of cookies?

12. How much sodium is in 12 cookies?

Objectives:◦ Describe foodborne illnesses and their sources.

◦ Identify the symptoms and treatments of foodborne illnesses.

◦ Discuss how to reduce the risk of foodborne illnesses.

Lesson 3:Foodborne Illnesses

A foodborne illness is an illness caused by consuming foods or beverages that have been contaminated with pathogens or toxins produced by pathogens.

Bacteria are tiny one celled organisms.

Some bacteria are beneficial and others cause disease.

Foodborne Illnesses

Bacteria can contaminate food.

To contaminate is to make dirty or impure.

Bacteria can spread easily from food to your hands or to other foods.

Bacteria can be destroyed through pasteurization.

Pasteurization is a process by which a food or liquid is heated to kill harmful organisms.

Foodborne Illnesses

Sources of Foodborne IllnessesBacteria Illness Sources

Campylobacter jejuni Campylobacteriosis Contaminated water, raw or undercooked meat

Clostridium botulinum Botulism Improperly canned food, home-canned vegetables, smoked or raw fish, honey or corn syrup.

Escherichia coli E. coli infection Raw or rare ground beef, unpasteurized apple juice or cider, contaminated water.

Listeria monocytogenes Listeriosis Hot dogs, cold cuts, soft cheese, unpasteurized milk

Salmonella Salmonellosis Raw or undercooked eggs or poultry, owning a pet iguana, turtle, or lizard

Shigella Shigellosis Contaminated water, improper food handling, especially of salads or leafy vegetables

Staphylococcus aureus S. aureus food poisoning Food handling by someone with a skin infection, keeping food at room temperature.

Fever, nausea, vomiting, cramps, & diarrhea are typical symptoms of foodborne illness.

You should rest and drink plenty of fluids.

Symptoms & Treatment for Foodborne Illnesses

It’s easy to transfer bacteria from one food to another, especially if you use the same knife or cutting board to prepare different foods without washing them in between.

Hygiene is healthful behaviors, such as cleanliness, that promote health & prevent disease. ◦ Example: washing hands after using bathroom

How Foodborne Illnesses Spread

More foodborne illnesses occur in the summer, when the air is warm and bacteria grow more quickly, than in any other season.

Select your cold & frozen foods last when grocery shopping.

Rinse the top of cans and the can opener as well.

How Foodborne Illnesses Spread

Wash your hands before preparing food with soap for at least 20 seconds.

Don’t chop salads on the same cutting board you used for raw meat without washing the board first.

Always wash fruits & vegetables before eating them.

Keeping Food Safe

Store meats and fish in heavy plastic containers in the refrigerator so that the juices don’t drip onto other foods.

Keep raw poultry, fish, eggs, and meat away from other foods, utensils, or plates.

Keeping Food Safe

Always cook foods well.

Microwaves do not heat food evenly, so stop the microwave & stir the food.

Use a microwave-safe container & loosely covered. This produces steam inside the container to kill bacteria.

Keeping Food Safe

Freeze all fish or meats that you cannot use in a few days.

Cut large chunks of meat into slices. Bacteria can grow in big portions of food because they take long to cool

Defrost food in the microwave or fridge; do not leave food to defrost on counter.

Use leftovers in fridge within 3 to 4 days.

Never leave meat, poultry, fish, or eggs at room temperature for more than two hours, or one hour if temperature is 90°F or above. Bacteria grow quickly when temperature is between 40°F and 140°F.

Keeping Food Safe

Objectives:◦ Determine healthful weight and body

composition.

◦ Assess the health risk associated with being overweight or underweight.

◦ Identify strategies for healthful weight management.

Lesson 4:Maintaining a Healthful Weight

The healthful weight range for a person depends on many factors: height, build, muscle mass, & fat.

Body composition is the percentage of fat tissue and lean tissue in the body. ◦ Skin-fold measurement Test◦ Electrical Devices

Healthful WeightSome tests

are not 100% accurate

A Height-Weight Chart can determine if your weight falls within a healthful range.

However, these charts do not take into account whether most of your weight is from fat or muscle.

Finding Your Healthful Weight

The Body Mass Index (BMI) is a formula used to determine whether a person’s body weight is healthful.

There is a BMI scale for adults, children & teens ages 2 to 20.

Some people whom the BMI classifies as overweight may simply have more muscle tissue than others and may not be unhealthy.

Underweight BMI = under 5% BMI

Appropriate BMI = 5% - 85% BMI

Overweight BMI = 85% - 95% BMI

Healthfyl Weight: Body Mass Index

Some tests are not 100%

accurate

Body Mass Index (BMI)

BMI for Boys & Girls

Being too fat or too thin can pose health risks.

Excess calories result in weight gain.

Female teens need about 2,200 Calories/day.

Male teens need about 2,800 Calories/day.

About 60% of these calories meet the body’s basic needs, such as tissue growth & heart & lung function.

Avoiding Extremes

Being overweight means weighing more than is healthful for your height according to set standards.

Overweight adult has a BMI of 25 to 29.9

Obesity is having a BMI of 30 or more.

Overweight & obese individuals are at greater risks for heart disease, arthritis, high blood pressure, diabetes, and some cancers.

Avoiding Extremes: Overweight

Overweight Problems ◦ Low self esteem◦ Bullying & Teasing◦ Avoid Social Gatherings◦ Hard time making friends

Emotional State of Being Overweight

Underweight is weighing less than is healthful for your height according to set standards.

Some teens may be slightly underweight because their bodies are developing more slowly than those of their peers.

Those who do not consume enough calories might become ill more often than others their age, & have a poor immune system.

Avoiding Extremes: Underweight

Weight management is a combination of healthful eating and regular physical activity.

Metabolism is the process by which the body converts food to energy.

Physical activity increases your metabolism.

Managing Your Weight

What to do if you are overweight◦ Eat smaller portions

◦ Eat a nutritious breakfast

◦ Don’t skip meals or rely on snacks for energy

◦ Aim for a loss of ½ - 2 pounds per week

◦ Perform physical activity for at least 1 hr each day

◦ Use stairs instead of elevator

Managing Your Weight: Losing Weight

What to do if you are underweight◦ Aim for highest number of servings recommended from

each food group in the Food Guide Pyramid

◦ Choose calorie-rich foods in each food group

◦ Eat three meals a day & include 2 or 3 healthful snacks in between

◦ Ask your doctor if you should drink a liquid supplement. Some shakes & smoothies can give you extra calories.

Managing Your Weight: Gaining Weight

Fad diets promise quick results but usually do not work.

Fad diets often lead to more weight gain.

Remember that healthful weight loss or gain takes time, involves eating right, and exercising.

Fad Diets

Objectives:◦ Discuss what body image is and what influences

it.

◦ Identify signs and symptoms of eating disorders.

◦ Describe prevention and treatment for eating disorders.

Lesson 5Recognizing Eating Disorders

Body image is the way a person feels about his or her appearance and perceives that others view him or her.

Factors that affect body image include opinions, culture, and the media.

Television, movies, and magazines sometimes portray the ideal female as much thinner and the ideal male as much leaner.

Your Body Image

The average female model is 23% thinner than the average American female.

Females are more likely to dislike their bodies than males.

Some male teens have a negative body image, and they take physical activity & exercise to an extreme.

Your Body Image

An eating disorder is an emotional disorder in which a person chooses harmful eating patterns. ◦ More common in women than men.

Anorexia nervosa is an eating disorder in which a person starves himself or herself and has a weight of 15% or more below normal.

Eating Disorders

Risks:1. Malnutrition

2. Organ damage3. Irregular heartbeats

4. Fatigue5. Stomach pain6. Constipation7. Yellow skin8. Hair loss

9. Growth of excess body hair

10. Absence of menstruation

Bulimia Nervosa is an eating disorder in which a person eats a great deal of food in a short period and then rids the body of the food. ◦ Purging, laxatives, or diuretics

People who have bulimia may be at a healthful weight, unlike people with anorexia.

Eating Disorders

Risks:1. Damaged tooth enamel

2. Swollen cheek/face3. Sore gums

4. Dry & brittle hair5. Irregular bowl movements

6. Heartburn 7. Stomach cramps

8. Increase in blood pressure9. Damage to organs

10.Rupture of esophagus

Binge eating disorder is an eating disorder in which a person engages in uncontrollable eating. ◦ They may eat in secret even if they are not hungry.◦ No purge

Up to 40% of people who are obese may have binge eating disorders.

Eating Disorders

Risks:1. Overweight

or obesity2. Premature heart disease3. High blood

pressure4. Diabetes5. Certain cancers

Each disorder is associated with a specific behavior.

Teens with anorexia may make excuses to avoid meals.

Teens with bulimia may excuse themselves to go to the bathroom after meals.

Teens with binge eating disorder eat regularly and gain excessive amount of weight.

Warning Signs

If you suspect that you or a friend has an eating disorder, talk to a parent, guardian, or health professional as soon as possible.

Medical doctors may treat physical ailments associated with the disorder.

Mental health professional may help the victim discover the source of the problem.

People with eating disorders may access the Web site of the National Eating Disorder Organization for information and help.

Treatment for Teens with Eating Disorders

Registered dietitians have knowledge of eating disorders and experience with helping people who have them.

Registered dietitians can make responsible eating decisions.

Treatment for Teens with Eating Disorders

Appreciate what your body can do◦ Running, laughing, and dreaming

Carry yourself with a sense of pride◦ People will respect you if you have confidence

Wear clothes that make you feel good about your body

Treat your body well◦ Listen to music, dance, and take scented baths

Developing a Positive Body Image