Day 1Day 1

Why do we choose to eat what Why do we choose to eat what we eat?we eat?

Food Choice InfluencesFood Choice Influences Family and FriendsFamily and Friends Cultural BackgroundCultural Background Food availabilityFood availability Time and money resourcesTime and money resources AdvertisingAdvertising TasteTaste Knowledge of nutrition and body’s needsKnowledge of nutrition and body’s needs

What are Nutrients?What are Nutrients?

Substances in food that your body needsSubstances in food that your body needs

6 categories of Nutrients6 categories of NutrientsNutrients –Nutrients – substances in food your body needs substances in food your body needs

VitaminsVitamins MineralsMinerals WaterWater CarbohydratesCarbohydrates FatsFats ProteinsProteins

VitaminsVitamins

Vitamins are substances needed in small Vitamins are substances needed in small quantities to help your body function quantities to help your body function regularly.regularly.

They help your body fight infections, use They help your body fight infections, use other nutrients, and perform other tasks.other nutrients, and perform other tasks.

Vitamin A, B Vitamins, Vitamin C, D, E, Vitamin A, B Vitamins, Vitamin C, D, E, and Kand K

MineralsMinerals

Minerals are elements you need in small Minerals are elements you need in small quantities for forming healthy bones and quantities for forming healthy bones and teeth, and regulating body processes.teeth, and regulating body processes.

You can find some of these on the You can find some of these on the Periodic Table of Elements.Periodic Table of Elements.

Water

• Water makes up over 50% of our bodies.• Water has many functions: - transports nutrients - digests food - lubricates joints - removes wastes - regulates body temperature

1-3 = Hydrated

4-6 = Dehydrated

7-8 = Severely Dehydrated

URINE CHART

Dehydration

• Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you might already be dehydrated. Other symptoms of dehydration include:– feeling dizzy and lightheaded – having a dry or sticky mouth – producing less urine and darker urine

• As the condition progresses, a person will start to feel much sicker as more body systems (or organs) are affected by the dehydration.

CarbohydratesCarbohydrates

SugarSugar Give quick, instant energyGive quick, instant energy

StarchStarch Gives longer lasting energyGives longer lasting energy

FiberFiber

All carbohydrates form glucose when digested. All carbohydrates form glucose when digested. Glucose is transported around the body via blood Glucose is transported around the body via blood and taken into cells to be converted into energy.and taken into cells to be converted into energy.

Simple CarbohydratesSimple Carbohydrates SugarsSugars These are found naturally These are found naturally

in fruits - in fruits - fructosefructose.. This is also the sugar that This is also the sugar that

is added to many foods, is added to many foods, such as candy, cookies, such as candy, cookies, and pop - and pop - sucrosesucrose..

Quick energy source.Quick energy source.

Complex Carbohydrates Complex Carbohydrates

StarchesStarches These are found in These are found in

breads, cereals, breads, cereals, pasta, rice, potatoes, pasta, rice, potatoes, dry beans, and corn.dry beans, and corn.

Long-lasting energy Long-lasting energy sourcesource

FiberFiber

Fiber are the parts of fruits, vegetables, Fiber are the parts of fruits, vegetables, grains, and beans that our bodies cannot grains, and beans that our bodies cannot digest…..this is a good thing though.digest…..this is a good thing though.

Fiber helps foods move through our Fiber helps foods move through our digestives systemdigestives system

High-fiber foods help lower the risk of High-fiber foods help lower the risk of certain types of cancers as well as heart certain types of cancers as well as heart disease.disease.

Fiber also makes one feel fullFiber also makes one feel full

Whole GrainWhole Grain Refined starches – the product Refined starches – the product

that is left when the bran and that is left when the bran and germ are taken away.germ are taken away.

This is what all white flour, This is what all white flour, white breads, and white pastas white breads, and white pastas are made of. are made of.

Refined starches then act as a Refined starches then act as a simple carbohydrates because simple carbohydrates because the body can quickly break the body can quickly break them down into energy them down into energy

ProteinProtein

Your body uses protein to build, repair, Your body uses protein to build, repair, and maintain cells and tissuesand maintain cells and tissues

Protein is usually your body’s last choice Protein is usually your body’s last choice of energy. of energy.

Amino acids are the small units that make Amino acids are the small units that make up protein.up protein.

Make you feel alertMake you feel alert Make you feel fullMake you feel full

ProteinsProteins

Food from animal Food from animal sources provide sources provide essential amino acids.essential amino acids.

Essential means you Essential means you must get it from you diet.must get it from you diet.

Plant sources contain Plant sources contain incomplete proteins, so incomplete proteins, so you need more than one you need more than one of them to make a of them to make a complete proteincomplete protein

FatsFats

Fats have many functions in our bodiesFats have many functions in our bodies Functions of fat:Functions of fat:

Help transport and absorb VitaminsHelp transport and absorb Vitamins Protect OrgansProtect Organs InsulationsInsulations Covers the outer layer of nerves for more efficient Covers the outer layer of nerves for more efficient

signal transfersignal transfer Necessary for hormone productionNecessary for hormone production Keep your skin healthyKeep your skin healthy Play a key role in brain developmentPlay a key role in brain development

Good FatsGood Fats

These fats are liquid at room temperatureThese fats are liquid at room temperature They are called Unsaturated FatsThey are called Unsaturated Fats They come from mainly plant sourcesThey come from mainly plant sources

- vegetables & vegetable oil- vegetables & vegetable oil

- nuts- nuts

- avocadoes- avocadoes

- olives & olive oil- olives & olive oil

Bad FatsBad Fats Bad fats are Saturated FatsBad fats are Saturated Fats Saturated fats are solid at Saturated fats are solid at

room temperature.room temperature. These come mostly from These come mostly from

dairy and animal products.dairy and animal products. These are the fats that are These are the fats that are

going to increase your risk going to increase your risk for heart diseasefor heart disease

Another bad fat is Trans Another bad fat is Trans Fat. This is basically a Fat. This is basically a man-made fat. man-made fat.

6 Nutrients6 Nutrients

NutrientsNutrients – substances in food your body – substances in food your body needs.needs.

CarbohydratesCarbohydrates Starches and sugarsStarches and sugars

FatFat Unsaturated and saturated/trans fatsUnsaturated and saturated/trans fats

ProteinProtein VitaminsVitamins MineralsMinerals WaterWater

Eating Healthy is About…Eating Healthy is About…

Day 2: Answer on Your Day 2: Answer on Your Own Sheet of PaperOwn Sheet of Paper

What are the 6 Nutrients?What are the 6 Nutrients?

Vitamins and MineralsVitamins and Minerals

Both needed in small quantities in the Both needed in small quantities in the body.body.

Each vitamin and mineral has a different Each vitamin and mineral has a different function.function.

Some vitamins and minerals work Some vitamins and minerals work together to perform certain functions in together to perform certain functions in the body.the body.

VitaminsVitamins MineralsMinerals Vitamin AVitamin A B VitaminsB Vitamins Vitamin CVitamin C Vitamin DVitamin D Vitamin EVitamin E Vitamin KVitamin K

CalciumCalcium PhosphorusPhosphorus PotassiumPotassium SodiumSodium IronIron ZincZinc FluorideFluoride CopperCopper

Water-Soluble VitaminsWater-Soluble Vitamins

Water-soluble vitamins dissolve in water.Water-soluble vitamins dissolve in water. This means that you need to get these This means that you need to get these

vitamins in your DAILY diet.vitamins in your DAILY diet.

These include B Vitamins & Vitamin C.These include B Vitamins & Vitamin C.

Fat Soluble VitaminsFat Soluble Vitamins

Fat-soluble vitamins can be stored in the Fat-soluble vitamins can be stored in the body until needed.body until needed.

You must get these from your diet, but You must get these from your diet, but you do not need them on a daily basis, you do not need them on a daily basis, since your body can store themsince your body can store them

Theses are Vitamins A, D, E, and K.Theses are Vitamins A, D, E, and K.

WorksheetWorksheet

Complete the vitamins and minerals Complete the vitamins and minerals worksheet using the charts in the back of worksheet using the charts in the back of the room. the room.

HomeworkHomework

Food LogFood Log

Write down your guess to how Write down your guess to how many calories are in the following many calories are in the following items:items:

Big MacBig Mac Large DQ Oreo BlizzardLarge DQ Oreo Blizzard Hardee’s 1/3 lb ThickburgerHardee’s 1/3 lb Thickburger 32oz Coke32oz Coke Large French FryLarge French Fry

– 540540

– 10001000

– 910910

– 310310

– 570570

What is a Calorie??What is a Calorie??

Actual Definition - The unit of energy Actual Definition - The unit of energy it takes to raise 1g of water 1 degree it takes to raise 1g of water 1 degree Celsius. Celsius.

Basic Definition - A calorie is our Basic Definition - A calorie is our bodies only source of energy.bodies only source of energy.

3 of the 6 nutrients 3 of the 6 nutrients provide energy…which 3?provide energy…which 3?

CarbohydratesCarbohydrates FatsFats MineralsMinerals ProteinProtein VitaminsVitamins WaterWater

Sources of CaloriesSources of Calories

Calories come from 4 sourcesCalories come from 4 sources

1. Fat = 9/g1. Fat = 9/g

2. Protein = 4/g2. Protein = 4/g

3. Carbohydrates = 4/g3. Carbohydrates = 4/g

4. Alcohol = 7/g4. Alcohol = 7/g Vitamins, Minerals, and Water do NOT Vitamins, Minerals, and Water do NOT

provide energy (calories)provide energy (calories)

Are calories good or bad?Are calories good or bad?

Good CaloriesGood Calories Complex CarbsComplex Carbs

StarchesStarches FiberFiber

Good fatsGood fats Unsaturated FatsUnsaturated Fats Poly- and Mono-Poly- and Mono- Omega-3s and 6sOmega-3s and 6s

ProteinProtein

Bad CaloriesBad Calories Simple CarbsSimple Carbs

SugarsSugars

Bad FatsBad Fats Saturated FatsSaturated Fats Trans FatsTrans Fats

RecommendationsRecommendations Nutritionist recommend that Nutritionist recommend that 45-65% 45-65% of of

your daily calories come from your daily calories come from CarbohydratesCarbohydrates (complex carbohydrates) (complex carbohydrates)

They recommend that They recommend that 30% or less 30% or less of of your daily calories come from your daily calories come from FatsFats (unsaturated fats)(unsaturated fats)

10-15% should come from Protein, or .4 10-15% should come from Protein, or .4 grams per pound of body weight. (Can grams per pound of body weight. (Can also divide your weight in half and also divide your weight in half and subtract 10)subtract 10)

MetabolismMetabolism A collection of chemical reactions -> The A collection of chemical reactions -> The

process of turning food into fuel.process of turning food into fuel. Everyone has a different metabolism Everyone has a different metabolism

level.level. Resting Metabolic Rate (RMR)– the Resting Metabolic Rate (RMR)– the

amount of calories you burn for everyday amount of calories you burn for everyday body processes.body processes.

Daily Caloric NeedDaily Caloric Need

The average teenager as a resting The average teenager as a resting metabolic rate of about 1,400 to 1,800 metabolic rate of about 1,400 to 1,800 calories. calories.

So you do not need any more calories So you do not need any more calories than that if you just sit around all day.than that if you just sit around all day.

The more active you are, the more The more active you are, the more calories you need. calories you need.

Resting Metabolic RateResting Metabolic Rate

You can increase your RMR by gaining You can increase your RMR by gaining muscle, because muscle uses more energy.muscle, because muscle uses more energy.

You can also increase your RMR with You can also increase your RMR with regular exercise. regular exercise.

Restricting calories by too much can slow Restricting calories by too much can slow down your RMR.down your RMR. Dropping your calories to 500/day can drop your Dropping your calories to 500/day can drop your

RMR by as much as 50-75%RMR by as much as 50-75%

HOW MANY CALORIES DO HOW MANY CALORIES DO YOU NEED?YOU NEED?

Question…Question…

How many calories are in 1 lb?How many calories are in 1 lb?

The Equations of WeightThe Equations of Weight

To maintain weight:To maintain weight:

Calories in = Calories outCalories in = Calories out To gain weight:To gain weight:

Calories in > Calories outCalories in > Calories out To lose weight:To lose weight:

Calories in < Calories outCalories in < Calories out

WorksheetWorksheet

Mike is trying to gain 1/2 lb this week by Mike is trying to gain 1/2 lb this week by eating 250 calories extra each day. eating 250 calories extra each day.

His resting metabolic rate is 1300 and he His resting metabolic rate is 1300 and he does power walks every day for 30 does power walks every day for 30 minutes. minutes.

Day 4Day 4

Cereal Line-upCereal Line-up

Please complete on your own sheet of Please complete on your own sheet of paper:paper:

Without touching the cereal boxes, or Without touching the cereal boxes, or looking at the nutrition label, write down looking at the nutrition label, write down the cereals in order from least amount of the cereals in order from least amount of sugar to most amount of sugar.sugar to most amount of sugar.

Analyze your own Analyze your own nutrition labelnutrition label

Complete the front side of the worksheet Complete the front side of the worksheet using the food item you brought in. using the food item you brought in.

Reading Food Labels – Reading Food Labels – Look at PERECENTAGES!!Look at PERECENTAGES!!

HIGH – 20% or moreHIGH – 20% or more FiberFiber ProteinProtein VitaminsVitamins MineralsMinerals

CHECK SERVING CHECK SERVING SIZES!SIZES!

LOW – 5% or lessLOW – 5% or less Calories from fatCalories from fat Total FatTotal Fat

Saturated FatSaturated Fat Trans FatTrans Fat

CholesterolCholesterol SodiumSodium SugarsSugars

CholesterolCholesterol

Cholesterol is a waxy substance used by Cholesterol is a waxy substance used by the body to build up cells and hormones the body to build up cells and hormones to protect nerve fibersto protect nerve fibers

There is good and There is good and

bad cholesterolbad cholesterol

Bad & Good CholesterolBad & Good Cholesterol

Bad Cholesterol is called LDLBad Cholesterol is called LDL This type clogs the arteriesThis type clogs the arteries

Good Cholesterol is called HDLGood Cholesterol is called HDL It helps clean off the walls of the arteriesIt helps clean off the walls of the arteries

Check the ingredientsCheck the ingredients

Ingredients are listed from most to leastIngredients are listed from most to least

WholeWhole Grain over Enriched Flour Grain over Enriched Flour

AVOID: Partially hydrogenatedAVOID: Partially hydrogenated

High Fructose Corn Syrup/SugarHigh Fructose Corn Syrup/Sugar

Ask Yourself…Ask Yourself…1.1. Does it have whole grain or enriched flour? Which is listed first?Does it have whole grain or enriched flour? Which is listed first?

2.2. Do you see sugar or high fructose corn syrup? Are they Do you see sugar or high fructose corn syrup? Are they towards the top of the list?towards the top of the list?

3.3. Is it a good source of any vitamins and minerals?Is it a good source of any vitamins and minerals?

4.4. Is there protein?Is there protein?

5.5. Is there fiber?Is there fiber?

6.6. Is there a lot of sugar (more than 10g)? Is there a lot of sugar (more than 10g)?

7.7. Is it high cholesterol?Is it high cholesterol?

8.8. Is it high in sodium?Is it high in sodium?

9.9. Is there a high percent of sat fat?Is there a high percent of sat fat?

10.10. Are there a lot of calories?Are there a lot of calories?

Empty CaloriesEmpty Calories

Foods that provide calories but no Foods that provide calories but no nutritional valuenutritional value Perfect Example = PopPerfect Example = Pop

Reading Nutrition LabelsReading Nutrition Labels1.1. You are to find each item listed on the You are to find each item listed on the

back side of the worksheet.back side of the worksheet.2.2. You will have to try and GUESS what You will have to try and GUESS what

your food item is.your food item is.3.3. Write whether you think your food is Write whether you think your food is

HEALTHY or UNHEALTHY.HEALTHY or UNHEALTHY.

Comparing LabelsComparing Labels

Partner up with the person who has the Partner up with the person who has the same # on the back of their nutrition label same # on the back of their nutrition label as you.as you.

Compare the two labels and decide Compare the two labels and decide which is healthier. which is healthier.

On the back of your worksheet, write a On the back of your worksheet, write a short paragraph as to why label A or B is short paragraph as to why label A or B is healthier. healthier.

1A – Chewy Granola Bar1A – Chewy Granola Bar 1B – FiberOne Bar1B – FiberOne Bar 3A – Beef3A – Beef 3B – Hot Dog3B – Hot Dog 2A - Peanuts2A - Peanuts 2B - Combos2B - Combos 4A – Triscuits4A – Triscuits 4B – Cheez-Its4B – Cheez-Its 5A – Nutty Bar5A – Nutty Bar 5B – Graham Crackers5B – Graham Crackers 6A – Waffles6A – Waffles 6B – Pop Tarts6B – Pop Tarts 7A – Otameal7A – Otameal 7B – Doughnuts7B – Doughnuts 8A – Ritz Bitz w/cheese8A – Ritz Bitz w/cheese 8B – Wheat Thins8B – Wheat Thins 9A – Snack Crackers w/cheese 9A – Snack Crackers w/cheese

spreadspread 9B – Fruit by the Foot9B – Fruit by the Foot

10A – Soft Pretzel10A – Soft Pretzel 10B – Pretzel sticks10B – Pretzel sticks 11A – Macaroni and Cheese (Shells)11A – Macaroni and Cheese (Shells) 11B – Whole Grain Spaghetti11B – Whole Grain Spaghetti 12A – Baked Beans12A – Baked Beans 12B – Tomato Sauce12B – Tomato Sauce 13A – Cheese13A – Cheese 13B - Popcorn13B - Popcorn 14A – Frosting14A – Frosting 14B – Hot Chocolate14B – Hot Chocolate 15A – Lucky Charms15A – Lucky Charms 15B – Rice Chex15B – Rice Chex 16A – Hot Chocolate16A – Hot Chocolate 16 B –Gatorade16 B –Gatorade 17 A – Rice Chex17 A – Rice Chex 17 B – Pop Tarts17 B – Pop Tarts 18 A – Nutrigrain Bar18 A – Nutrigrain Bar 18B – Clif Bar18B – Clif Bar

Pick up a worksheet from the lab table:Pick up a worksheet from the lab table:

1.1.Decide which of the 3 food items is the Decide which of the 3 food items is the healthiest and then explain why on your healthiest and then explain why on your own sheet of paper.own sheet of paper.

2.2.Calculate how many calories are in each Calculate how many calories are in each item. item. Protein = 4/g Carbs = 4/g Fat = 9/gProtein = 4/g Carbs = 4/g Fat = 9/g

You can have too much of You can have too much of a good thinga good thing

You need to balance your caloric intake You need to balance your caloric intake with your caloric output.with your caloric output.

Even if you are only eating healthy foods, Even if you are only eating healthy foods, if you are taking in more energy than you if you are taking in more energy than you are using, your body will store it as fat.are using, your body will store it as fat.

The Equations of WeightThe Equations of Weight

To maintain weight:To maintain weight:

Calories in = Calories outCalories in = Calories out To gain weight:To gain weight:

Calories in > Calories outCalories in > Calories out To lose weight:To lose weight:

Calories in < Calories outCalories in < Calories out

Eating Healthy is About…Eating Healthy is About…

Eating Healthy is About…Eating Healthy is About…

Portion ChangesPortion Changes Portion Changes 2Portion Changes 2

Eating Healthy is About…Eating Healthy is About…

Portion SizesPortion Sizes

Americans portion sizes are out of control!Americans portion sizes are out of control! Correct portion sizes:Correct portion sizes:

1 slice of bread 1 slice of bread ½ cup rice or pasta (cooked) ½ cup rice or pasta (cooked) 1 small piece of fruit (super-large apples are 2+ servings) 1 small piece of fruit (super-large apples are 2+ servings) 1 wedge of melon 1 wedge of melon ¾ cup fruit juice ¾ cup fruit juice 1 cup milk or yogurt 1 cup milk or yogurt 2 oz. cheese (about the size of a domino) 2 oz. cheese (about the size of a domino) 2-3 oz. meat, poultry or fish (this is about the size of a deck of cards)2-3 oz. meat, poultry or fish (this is about the size of a deck of cards)

Portion ChangesPortion Changes Portion Changes 2Portion Changes 2

Pick up a worksheet from the lab table:Pick up a worksheet from the lab table:

1.1.Decide which of the 3 food items is the Decide which of the 3 food items is the healthiest and then explain why on your healthiest and then explain why on your own sheet of paper.own sheet of paper.

2.2.Calculate how many calories are in each Calculate how many calories are in each item. item. Protein = 4/g Carbs = 4/g Fat = 9/gProtein = 4/g Carbs = 4/g Fat = 9/g

Eating Healthy is About…Eating Healthy is About…

PPORTIONSORTIONS

VVARIETYARIETY

CCHOICESHOICES

All About ChoicesAll About Choices

We have the option to CHOOSE what we We have the option to CHOOSE what we eat.eat.

Our food fuels us and keeps our bodies Our food fuels us and keeps our bodies working properly.working properly.

Every healthy option you make will make Every healthy option you make will make a difference in your body. a difference in your body.

Breakfast – Important?Breakfast – Important? The energy our brain uses is glucose.The energy our brain uses is glucose. Glucose comes from food (specifically Glucose comes from food (specifically

carbohydrates – fruits & grains)carbohydrates – fruits & grains) By eating breakfast, we are feeding our By eating breakfast, we are feeding our

brains with the energy it needs to work in brains with the energy it needs to work in the morning hours. the morning hours.

Research shows that school performance Research shows that school performance and test scores are directly related to eating and test scores are directly related to eating a healthy breakfast. a healthy breakfast.

Starts off your metabolism for the dayStarts off your metabolism for the day

Healthy Breakfast Healthy Breakfast ChoicesChoices

whole-grains: oatmeal, whole-grain English whole-grains: oatmeal, whole-grain English muffin, bran/wheat cerealmuffin, bran/wheat cereal

Protein: eggs, peanut butterProtein: eggs, peanut butter Fruit: banana, berries, 100% juiceFruit: banana, berries, 100% juice Low-fat milk and/or yogurtLow-fat milk and/or yogurt

Poor Choices:Poor Choices: pop-tarts, toaster strudels, high-sugar juices, high-pop-tarts, toaster strudels, high-sugar juices, high-

sugar cereal sugar cereal

Healthy LunchHealthy Lunch

Are the school lunches healthy? Do they Are the school lunches healthy? Do they offer healthy choices?offer healthy choices?

Your lunches should include:Your lunches should include: Lean meat or proteinLean meat or protein VegetableVegetable FruitFruit Fat-free/Low-fat Dairy: milk, cheese, yogurtFat-free/Low-fat Dairy: milk, cheese, yogurt Whole-grains breadWhole-grains bread

Snack AttackSnack Attack Below are some healthy snack options:Below are some healthy snack options:

Whole-wheat tortilla with salsaWhole-wheat tortilla with salsa Low-fat cheeseLow-fat cheese Fruit with low-fat yogurt dipFruit with low-fat yogurt dip Fruit SmoothieFruit Smoothie Low-sugar cerealsLow-sugar cereals Vegetables with low-fat dressingVegetables with low-fat dressing Banana or celery with peanut butterBanana or celery with peanut butter

Vending MachinesVending Machines

Although vending machines don’t always offer Although vending machines don’t always offer the healthiest choices, here are some that are the healthiest choices, here are some that are healthierhealthier:: Animal CrackersAnimal Crackers Chex mixChex mix Wheat thinsWheat thins Granola BarGranola Bar Nutri-grain barNutri-grain bar Trail Mix/Mixed Nuts/NutsTrail Mix/Mixed Nuts/Nuts

Healthy MenuHealthy Menu

Healthy Meal for One WeekHealthy Meal for One Week