AGENDACurriculum

ahead: Nutrition Substance Abuse Tobacco First Aid/CPR Lifestyle Disease

Reflection & Goal Setting!

Current Events: Remember to follow rubric!

HOMEWORKBring in a food

label !! Preferably your favorite breakfast cereal or snack.

3 Day food journal using app or myplate.gov

Nutrition2014Mrs. Peters

Unit Outline Introduce Food Journals- (3 day

record) Nutrition AppsDigestive System 101Nutrients ReviewPortion Distortion/Reading Food

LabelsDiet Analysis

THE DIGESTIVE SYSTEMTOPIC 1

Digestive SystemDigestion

Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body for energy.

Digestive System The nutrients in food give the body’s

cells the energy they need to operate!

http://www.medtropolis.com/VBody.asp

Questions??? What possible affects do you think poor

nutrition will have on the digestive system?

If someone’s liver, pancreas or gallbladder were not functioning properly how might this disturb the digestive process?

What kinds of healthy habits (i.e. drinking 6-8 glasses of water) do you think might positively influence one’s digestive functioning?

How might unhealthy habits like eating lots of sugary foods negatively influence one’s digestive functioning?

 

NUTRIENTSTOPIC 2

Teens and Nutrition Good nutrition is essential during your teen-

age years Fastest period of growth Provides you with:

Nutrients and Calories

Calories- energy contained in food

Nutrients- substances in food that helps your body grow, repair itself and provides energy

Teens and Nutrition Choices Eating patterns now are likely to

continue later in life Developing good eating patterns can

prevent: Obesity Diabetes Strokes Cancers Osteoporosis

6 Classes Of Nutrients

6Nutrients

Provide Energy

CHO’s Fats Proteins

Build and Repair

Body Cells

Proteins

Regulate Body

Functions

Vitamins Minerals Water

Through digestion, Nutrients serve 3 functions:

Energy Providing Nutrients Carbohydrates

4 calories/gram Proteins

4 calories/gram Fats

9 calories/gram

Carbohydrates

Learning Goal:How to make half your grains whole!

Carbohydrates (CHO’s) Major source of energy for body

Role of CHO’s: Turned into glucose (Sugar) that the body uses to

produce energy

Unused CHO’s can be stored: Glycogen- Stored glucose in liver or muscles Fat- Excess CHO’s that can’t be stored as

glycogen are stored as FAT

50-65% of food should be Carbohydrates

Simple and Complex CHO’s There are two types of carbohydrates:

Simple carbohydrates Used for quick, immediate energy MYTH: Eat sugar to boost your energy.

FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels

Complex carbohydrates Used to supply long-lasting energy Broken down into simple carbohydrates over time

FACT: This provides a slow release of glucose over time (Sustained energy)

Simple vs. Complex CHO’s

Foods that contain simple carbohydrates include table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals.

Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables.

Glycemic Index

http://www.glycemicindex.com

Result: You have energy initially, but get hungry very quickly.

Glycemic Index* Resource

*A high glycemic index may be considered to be a number between 70 and 100; medium, between50 and 70; and low, under 50.

http://www.glycemicindex.ca/glycemicindexfoods.pdf

Sugar The problem: Sugar raises your blood

levels of insulin, a hormone that signals your body to stop burning — and start storing fat.

22

Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars

“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing

1 teaspoon sugar = about 4g of added and/or naturally occurring sugar

23

Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern

24

Which food has ADDED sugar according

to the ingredient list?

A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...

B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...

Sugar http://education.wichita.edu/caduceus/e

xamples/soda/mindmap.html

27

Drink fewer sugar-sweetened beverages

Consume smaller portions

Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

Reduce sugar-sweetened beverage intake:

Fiber- A Unique CHO Fiber

Indigestible type of complex carbohydrate

Does not provide Energy

Function: Helps move waste through

digestive system Helps prevents

constipation, heart disease, diabetes and cancers

Eat 20-35 grams of fiber daily

Class ActivityUsing your food label from home we are

going to analyze:1. How much sugar is in your breakfast/

snack?2. Is your breakfast/snack a good source

of whole grains?

Worksheet: How much sugar in your breakfast (on my webpage!)

Fats (Lipids)

Learning Goals:1. Recognize healthy vs

unhealthy fat sources.2. Understand Cholesterol

and it’s affect on one’s health.

Lipids (Fat) Role of Fat:

Provides a lot of energy in long lasting activities

Temperature regulation and protects joints etc…

Store Essential Vitamins A D E K

Lipids (Fat) Most concentrated form

of energy (9 cal/gram)

3 Types Saturated Fats

Tend to be more solid in room temp.

Found in animal meat and dairy

Linked to Heart disease

Trans Fat Unsaturated fat that has

HYDROGEN added Makes molecule bigger an

capable of building up in arteries

-Unsaturated Fats• Liquid in room temp.• “Oils”• Reduced risk of heart

attack

Fats as Energy Although Carbohydrates give us

immediate energy during exercise…..

Fats give us a energy when exercising for a long period of time (>30 minutes)

WHY??? Fats have 9 kcal/gram When the body depletes energy provided by

carbohydrates, our fat stores are immediately accessible for energy

Cholesterol

Fat like substance produced in liver Found in all animal meat Cholesterol is used for many functions,

however, too much can cause problems

Atherosclerosis Disease where cholesterolbuilds up in artery causing it tonarrow

LDL (Bad) CholesterolWhen too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) CholesterolAbout one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Good Fats….Bad Fats http://www.healthcastle.com/goodfats-badfats.sht

ml What steps can you take to eliminate bad fats

from your diet?

How to Increase HDL http://www.fatfreekitchen.com/cho

lesterol/raise-hdl-cholesterol.html

Exercise (aerobic) High Fiber Diet Avoid Saturated and Trans Fats Eat Foods rich in HDL:

Onions Omega-3 acids Soluble Fibers

ProteinsLearning Goals:1. What are good protein

choices to avoid high cholesterol

2. Understand how a vegetarian can get protein in diet.

Proteins (PRO) Main Function:

Regulate growth and repair tissue

Alternate Function: Provides energy in times of major energy need

Amino Acids Building blocks of

protein 20 different amino

acids11 essential

amino acids: Body can’t make these

Come from Diet

Good Protein Sources

Fish & Seafood Seafood is one of the best sources of protein because it's usually

low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry Stick to the white meat of poultry for excellent, lean protein. Dark

meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese Yogurt Not only are dairy foods excellent sources of protein but they also

contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.

Eggs Eggs are one of the least expensive forms of protein. The

American Heart Association says normal healthy adults can safely enjoy an egg a day.

Protein Sources Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, they are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin This great and versatile white meat is 31% leaner than 20 years

ago. Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef Lean beef has only one more gram of saturated fat than a

skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go Grab a meal replacement drink, cereal bar or energy bar. Check

the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Vegetarian Diets What role does being a Vegetarian have

on protein intake? Eating meat provides the 11 essential

amino acids needed to complete protein Vegetarians do not eat meat.

Answer: Eat a variety on non-meat foods that provide the missing amino acids.

Vegetarian Tipshttp://

www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html

Vitamins1. Understand the value of

vitamins in our diet and what types exist.

Vitamins DO NOT PROVIDE ENERGY

Vitamins are compounds that allow many of the chemical processes in the body to occur.

Almost all vitamins must come from food or supplements

Types of Vitamins Two Groups of Vitamins

Fat-soluble vitamins: A, D, E, K Stored in Fat Utilized when needed

Can be toxic if taken in large amounts

Water soluble vitamins: B and C Dissolve in water Not stored in body Excreted in Urine Must be replaced often Thiamine (B1), Riboflavin (B2), Niacin (B3),

Pyridoxine (B6), Folic acid (B9), Cyanocobalamin (B12), Pantothenic acid and Biotin)

Function of Vitamins Vitamin A- Beta carotene

Improved vision and night vision Vitamin D

Helps to use calcium in bones and teeth Vitamin E

Helps with skin elasticity Vitamin K

Aids in blood clotting B Vitamin Complex

Helps body to utilize energy sources Vitamin C

Helps build immune system

MineralsLearning Goal:1. Role of minerals in our

diets.

Minerals Body cannot produce Source: Plants or animals eating plants

Functions: Speed reactions in body to regulate

process of the body Each mineral has a different purpose

Iron- carries oxygen in blood Calcium- Develop bone strength, muscle

contractions, blood clotting Sodium, Chloride and Potassium- Electrolytes

that maintain body fluid

Salt/ Sodium What do you know?

What is too much? Is it bad or good for the body? Long-term effects of a high-sodium diet?

68

Can you guess: People ages 2 and older should reduce daily sodium intake to less than …

A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics

B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics

69

Can you guess: People ages 2 and older should reduce daily sodium intake to less than …

A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics

B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics

70

African Americans ages 2+

Adults ages 51+

People ages 2+with high blood pressure, diabetes, or chronic kidney disease

Groups reduced to 1,500 mg

Ages

2+

71

CaHow much sodium is in a teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

72

: How much sodium is in a teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

73

A. 30 mg

B. 250 mg

C. 470 mg

CHow much sodium is in 1 cup of this food?

74

CHow much sodium is in 1 cup of this food?

A. 30 mg

B. 250 mg

C. 470 mg

75

Check labels Avoid adding salt (an

exception may be when baking yeast breads)

Eat fresh foods, frozen veggies

Request salt be left off when eating out

Use other seasonings

Easy ways to reduce sodium

WaterLearning Goal:1. Understand the value of

drinking enough water2. Analyzing your water

intake and possible side effects if limited.

Water 50-60% of body weight is water

Function: Carries nutrients to and from cells (Plasma) Lubricates joints Allows you to swallow and digest foods Allows you to absorb nutrients Eliminates wastes Regulate body temperature

Should drink fluids often (8-10 cups/day)

Review Click below to study:

Nutrient Notes Study Guide

Reading a Food Label

TOPIC 3

Calorie content ???•1) One plain bagel

•2) 1 cup of chocolate milk

•3) 1 slice of apple pie

•4) 1 cup cooked spaghetti

•5) 1 stalk of celery

•6) 1 can of regular coke

•7) 1 quarter-pound hamburger with cheese

•8)1 pear

•A) 150 calories

•B) 180 calories

•C) 210

•D) 155

•E) 5

•F) 520

•G) 100

•H) 405

How did you do???

•1 plain bagel – 180 (B)

•1 cup of chocolate milk – 210 (C)

•1 slice of apple pie – 405 (H)

•1 cup cooked spaghetti – 155 (D)

•1 stalk of celery – 5 (E)

•1 can of regular coke - 150 (A)

•1 qtr.-pound hamburger with cheese – 520 (F)

•1 pear - 100 (G)

1998

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2006

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

Nutrition Facts

Reading The Labels

On The Products You

Buy & Eat

History of the Label

•Nutrition labeling for consumers has been around since the 70’s

•It was only in 1994 that the USDA & FDA made labeling the law!

Importance to You

•You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)

•Its your $$$ spend it wisely!

•WHY DON’T WE TAKE

A LOOK AT SOME

LABELS??

The 4 Simplified Parts

Part 1

Serving Size

How Much Am I

Consuming?

The 4 Simplified Parts

Part 2

Calories & Nutrients

Related to Chronic

Disease

Limit Intake of These•High Calories

•High Cal from Fat

•Saturated Fat

•Cholesterol

The 4 Simplified Parts

Part 3

Nutrients we need to

stay healthy

Increase Intake of These

•Fiber

•Vitamin A

•Vitamin C

•Calcium

• Iron

The 4 Simplified Parts

Part 4

Footnote

This is How We Get The

% Daily Values

Based on a 2000 Calorie

Diet

Ingredients

•What determines how they are listed?

Let’s Be Realistic

•Unless you really

know your nutrition

and have a lot of time

to discern between

products, choosing

can be difficult!

A Realistic Approach

•Label Ease MethodoKISS PrincipleoWhen monitoring what you eat, just

take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes.

oWhen preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.

Label Ease

•It’s a method of raising and lowering your

fingers

•The Magic Number is 10!

Label Ease

•Raise a Finger if…

10% > Vitamin A

10% > Vitamin C

10% > Calcium (Ca)

10% > Iron (Fe)

10% or 5g > Protein

10% > Fiber

Label Ease

•Lower a Finger if…

10% > Total Fat

200 > Calories

10% > Cholesterol

Label Ease

•If You Have ANY Fingers Left Standing

The Food Is Nutrient Dense

Lets Try One

Broccoli

How Many Fingers

Do You Have

Standing?

Quiz Time #1

Oatmeal

How Many Fingers

Do You Have

Standing?

Quiz Time #2

Cheerios

How Many Fingers

Do You Have

Standing?

Quiz Time #3

Plain Chips

How Many Fingers

Do You Have

Standing?

Quiz Time #4

Raw Apple

How Many Fingers

Do You Have

Standing?

Quiz Time #5

Stuffing

How Many Fingers

Do You Have

Standing?

Quiz Time #6

Pumpkin Pie

How Many Fingers

Do You Have

Standing?

Your Turn

•Lets Look At Some of

the Products You

Brought In!

Energy Balance& Nutritional Diseases

TOPIC 4

ENERGY BALANCE The same amount of ENERGY IN and

ENERGY OUT over time = weight stays the same More IN than OUT over time = weight gainMore OUT than IN over time = weight loss

Do You Know How Food Portions Have Changed in 20 Years?

National Heart, Lung, and Blood InstituteObesity Education Initiative

CHEESEBURGER

20 Years Ago Today

333 calories How many calories are in today’s cheeseburger?

Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

FRENCH FRIES 20 Years Ago

Today

210 Calories2.4 ounces

How many calories are intoday’s portion of fries?

610 Calories6.9 ounces

Calorie Difference: 400 Calories

FRENCH FRIES

20 Years Ago

Today

210 Calories2.4 ounces

85 Calories 6.5 ounces

How many calories are in today’s portion?

SODA20 Years Ago

Today

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODA20 Years Ago

Today

Activity GuidelinesChildren and Adolescents (6-17 years old) Children and adolescents should get 60 minutes or more of

physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week.

Adults (18-64 years old) Adults should get at least two and a half hours (150 minutes)

each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.

Caloric Expenditure

http://www.nutribase.com/exercala.htm

My Plate Features http://www.choosemyplate.gov/weight-management-

calories/weight-management.html

BMR Basal Metabolic Rate: Your BMR (Basal

Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.

Calculate your BMR http://www.myfitnesspal.com/tools/bmr-calculator

Coronary Heart Disease Angina

Chest pain from low blood supply

Myocardial Infarction Sudden heart

attack from complete blockage

Coronary Heart Disease Unhealthy habits, such as a diet high in

cholesterol and other fats, smoking, and lack of exercise accelerate the deposit of fat and calcium within the inner lining of coronary arteries.

This process is known as atherosclerosis, or hardening of the arteries. The deposits, or plaques, eventually obstruct the blood vessel, which begins to restrict blood flow.

Stroke

Decrease of blood flow to brain tissue

Warning Signs of Stroke The most common sign of stroke is sudden

weakness of the face, arm or leg, most often on one side of the body. 

Other warning signs can include: Sudden numbness of the face, arm, or leg, especially

on one side of the body Sudden confusion, trouble speaking or understanding

speech  Sudden trouble seeing in one or both eyes  Sudden trouble walking, dizziness, loss of balance or

coordination  Sudden severe headache with no known cause

Obesity Condition of having too much body

fat Apple vs. Pear Shape (Apple is more

dangerous)

H id d e n Fa t…

For years, scientists have observed that an apple-shaped figure is a health risk. But now they have gained more insight into why this is so.

They have discovered that people with wide girths are more likely to have large amounts of deep-hidden belly fat around their organs. It might be the most dangerous kind of fat and could increase a person's risk of diabetes, heart disease, stroke and some types of cancer.

Diabetes Normal Function

Food increases blood sugar (Glucose) Insulin is released to allow glucose into

the cells Abnormal Function

Insulin is not release/does not work correctly

Blood sugar (Glucose) builds up in cells and cells begin to die

Risk Factors for Diabetes Obesity

(Fat decreases ability to use insulin) Physical Inactivity

Exercise increases insulin release to get glucose (energy) into the muscle cells

Nutritional habits Increased calories, Simple CHO’s

Genetics Uncontrollable

Osteoporosis Definition: Weakening (holes) in the

bone

Major Nutrients: Calcium and Vitamin D Vitamin D: Helps body to absorb calcium Calcium: Strengthens bones

Nutritional deficiencies in these nutrients can lead to weakening of the bone

Eating Disorders Anorexia

Intense fear of gaining weight Sever restriction of calories Question: How can this impact a persons

health? Bulimia

Preoccupation with weight and body shape Cycle of Binging (Overeating) followed by

Purging (Vomiting)

Eating Disorders Eating disorders are considered a

Mental Health Disorder People do not choose to suffer from these

conditions Do not use these for attentions If not helped, these conditions are life

threatening

What to do about a friend that has an Eating Disorder

If You Have An Eating Disorder Tell someone you trust You will need support It is an addiction

If You Do Not Get Help Death from malnutrition Dangerous heart

rhythms Dental Problems Liver failure Hair loss

Worried about a Friend? Express your concern in

a loving and supportive way

Tell someone Avoid giving simple

solutions Express your

CONTINUED support

For Additional Information National Eating Disorders Association (NEDA)

www.nationaleatingdisorders.org

American Dietetic Association (ADA) www.eatright.org

National Institute of Mental Health (NIMH) www.nimh.nih.gov

Teen Health www.teenshealth.org

NUTRITION TIPS“Take Home Messages”TOPIC 5

MyPlate

138

Consumer Messages

139

1. Balancing calories

2. Foods to increase

3. Foods to reduce

”

140

Balancing calories Enjoy your food,

but eat less

Avoid oversized portions

Enjoy — but eat less!

141

142

“Your stomach shouldn’t

be a waist (waste) basket.”  ~ Author Unknown

Eat until “satisfied,” not “full”

143

It takes about 20 minutes for stomach to tell your brain you’re full

143

20 min

utes

144

Downsize portion size

The bigger the portion, the more people tend to eat

145

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Limit foodshigh in sodium, addedsugars, and refined grains

146146

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Eatmorenutrient-densefoods

147

Another name for “nutrient-dense” foods is “nutrient-rich” foods

148

Nutrient-dense vs. not nutrient-dense

149

Nutrient-dense vs. not nutrient-dense

Nutrient-dense vs. not nutrient-dense

150

Nutrient-dense foods andbeverages include ALL:

Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry

151

152

Physical activity and diet important regardless of weight!

153

Limit screen time orwatch and workout

154

Foods toincrease

Make half your plate fruits and vegetables

Make at least half your grains whole grains

Switch to fat-free or low-fat (1%) milk

155

Foods to reduce Compare sodium

in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers

Drink water instead of sugary drinks

156

Remember …

A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.

Regular physical activity helps maintain calorie balance.