NUTRITION

DAY 1

TRUE or FALSE?

1. Eating any amount of bread will make you fat.

2. It is always better to choose chicken over beef or pork.

3. Eating whole fruits and vegetables is preferable to drinking fruit and vegetable juice.

1. Eating any amount of bread will make you fat.

FALSE: Eating too many calories causes weight gain, no matter what types of food the calories come from.

2. It is always better to choose chicken over beef or pork.

FALSE: Chicken is sometimes a more healthful choice than beef or pork, but lean cuts of beef or pork may have less fat than chicken with the skin on it or chicken that has been breaded or deep-fried in oil.

3. Eating whole fruits and vegetables is preferable to drinking fruit and vegetable juice.

TRUE: Whole fruits and vegetables not only have fewer calories than a glass of juice, but are also a good source of fiber. Many juice drinks contain added sugar.

What you need to know about diet and cancers

• Diets high in antioxidants have been associated with decreased rates of certain cancers– Antioxidants: a substance that protects cells

from being damaged by oxidation

Diet and Cardiovascular Disease• Cardiovascular disease is also called heart disease• Limit fat and cholesterol intake.

– LDL: BAD cholesterol

– HDL: GOOD cholesterol

• Increase your intake of foods and beverages containing antioxidants

• Limit your intake of sodium• Include flax, soy, canola, and fish oils in your diet

Diet and Osteoporosis

• Osteoporosis: a disease in which the density of bone decreases– Osteo causes bones to fracture easily– Females are 10x more likely to have severe

osteo than are males

• Calcium and phosphorous form the hard substance of the bone– Bones approach maximum density during

childhood and adolescences.

Guesstimating Portions with Real-World

Objects

Food Item Serving Size About…1 Bagel 2 ounces Yo-yo

Food Item Serving Size About…Cheese 1 ounce 4 stacked dice

Food Item Serving Size About…Fresh fruit 1 medium piece Tennis ball

Food Item Serving Size About…Mayonnaise 1 teaspoon Tip of thumb

Food Item Serving Size About…Meat, seafood 3 ounces Deck of cards

Food Item Serving Size About…Pasta, rice, potatoes 1/2 cup Tennis ball

WHAT DID YOU EAT TODAY?• Take out 5 pieces of paper. Label each: Today,

tomorrow until you have all the pages filled. • Split each piece of paper into quarters. Label each one:

BREAKFAST, LUNCH, DINNER, SNACKS• On the back of each sheet write DAILY EXERCISE• Write down EVERYTHING you have eaten/drank

EACH DAY. Start with today.• Include everything of what you ate (and drank) with

EXACT serving sizes. • This WILL BE HAND WRITTEN• 5 days are due next TUESDAY! DO IT AND GET THE

HOMEWORK GRADE! THIS STARTS YOUR PROJECT!!!

NUTRITION LABEL FUN!

Label Reading Tips source: FDA.gov and medicine.net

The first thing you'll see is the label on the front of the food package. Manufacturers can say most anything they want on the front label (to get the real story, see the Nutrition Facts panel on the back). Here are some terms you may see there, and what they really mean:

• Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread and high-fiber, low-sugar cereals.

• Fruit drink. This means there's probably little or no real fruit, and lots of sugar. Look for products that say "100% Fruit Juice." • Made with wheat, rye, or multigrain. These products may have very little whole grain. Look for the word "whole" before the grain to ensure you're getting a

100% whole-grain product. • Natural. The manufacturer started with a natural source, but once it's processed the food may not resemble anything natural. Look for "100% All Natural" and

"No Preservatives." • Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say "Certified Organically Grown." • Sugar-free or fat-free. Don't assume the product is low-calorie. The manufacturer may have compensated with unhealthy ingredients that don't taste very good

-- and have no fewer calories than the real thing. Here are some key phrases you'll see on the Nutrition Facts panel on the back of the package:• Serving Size. Portion control is important for weight management, but don't expect manufacturers to make it easy for you. Pop-Tarts, for instance, come two to

a package. The label says one serving is 200 calories -- for "one pastry." • Calories and Calories From Fat. This tells you how many calories are in a serving, and how many of those calories come from fat. Remember that this

information is for one serving as defined on the label. • Nutrients by Weight and Percentage of Daily Value (%DV). This shows how much of each nutrient is in one serving, by weight in grams and by %DV. This

symbol refers to the recommended daily allowance for a nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don't have a %DV). Fats are listed as "Total Fat" and also broken down so you can see how much is unhealthy saturated fat and trans fat.

• Vitamins and Minerals. Vitamins and minerals are listed by %DV only. Pay particular attention to vitamin A, vitamin C, calcium, and iron; most Americans don't get enough in their diets.

• Ingredients. They're listed in order from the greatest amount to the least. Experts offer a rule of thumb: the fewer the ingredients, the better.

Dietary GuidelinesThe Dietary Guidelines, developed by the Department of Health and Human Services and

the U.S. Department of Agriculture, represent the best, most current advice for healthy Americans 2 years and older. They reflect recommendations of health and nutrition experts, who agree that enough is known about the effect of diet on health to encourage certain eating practices. The Dietary Guidelines are:

1. Eat a variety of foods to get the energy (calories), protein, vitamins, minerals, and fiber you need for good health.

2. Maintain a healthy weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers, and the most common kind of diabetes.

3. Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart disease and certain types of cancer. Because fat contains more than twice the calories of an equal amount of carbohydrates or protein, a diet low in fat can help you maintain a healthy weight.

4. Choose a diet with plenty of vegetables, fruits, and grain products that provide needed vitamins, minerals, fiber, and complex carbohydrates. They are generally lower in fat.

5. Use sugars only in moderation. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay.

6. Use salt and other forms of sodium only in moderation to help reduce your risk of high blood pressure.

NUTRITION UNITRead pages 282-292

• You need to READ QUIETLY pp. 282-292

• Now, answer questions #1-22 on page 293 in COMPLETE SENTENCES