GRADE 10

NUTRITION UNIT

What Amount of Food do You Need?

Canada’s Food Guide to Healthy Eating

The type of food that you eat is as important as the amount that you eat!

One Food Guide Serving of…

Vegetables and Fruit:

•125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice

•250 mL (1 cup) leafy raw vegetables or salad

•1 fruit

Grain Products:

•1 slice (35 g) bread or ½ bagel (45 g)

•½ pita (35 g) or ½ tortilla (35 g)

•125 mL (½ cup) cooked rice, pasta, or couscous

•30 g cold cereal

•175 mL (¾ cup) hot cereal

Milk and Alternatives

• 250 mL (1 cup) milk or fortified soy beverage

•175 g (¾ cup) yogurt

•50 g (1 ½ oz.) cheese

Meat and Alternatives

•75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat

•175 mL (¾ cup) cooked beans

•2 eggs

•30 mL (2 Tbsp) peanut butter

Portion Size

1 Serving of meat = Deck of cards

1 Serving of vegetables = Palm of the hand

1 Serving of fruit = Tennis ball

1 Serving of grain products = Closed fist

1 Serving of milk and alternatives = golf ball

1 Serving of “extras” = Thumb tip

Does Madison Need More of the Four?

Assignment Instructions:

Review Madison’s “one-day food diary”

For each serving she ate from one of the four food groups, check the appropriate column

Answer the questions in the “summing it up” chart

Meal Food Serving Size Fruits & Vegetables

Grain Products

Milk & Alternatives

Meat & Alternatives

Breakfast Banana 1 medium

Milk, chocolate, low-fat 8 ounces

Toast, whole grain 2 slices

Jelly 2 tablespoons

Lunch Hamburger 3 ounces

Hamburger bun 1

Yogurt, peach, low-fat 8 ounces

French fries 10 strips

Brownie 1

Cola 12 ounces

Snacks Raisins ¼ cup

Almonds ¼ cup

Cookies, chocolate chip 2

Supper Chicken leg 4 ounces

Mashed potatoes ½ cup

Broccoli ½ cup

Rice, white 1

Applesauce ½ cup

SUMMING IT UP…

How many servings did Madison eat from:

How many servings are recommended the Canadian Food Guide each day from:

How many servings, more or less, does she need from this group?

Fruits & Vegetables? 6 Fruits & Vegetables? 7 1 more

Grain Products? 6 Grain Products? 6 0

Milk & Alternatives? 1 Milk & Alternatives? 3-4 2 or 3 more

Meat & Alternatives? 3 Meat & Alternatives? 2 1 less

Females (Calories per day)

Age (years)

Sedentary Low activity

Moderate to high activity

2 – 3 1100 1250 1400

4 – 5 1200 1350 1500

6 – 7 1300 1500 1700

8 – 9 1400 1600 1850

10 - 11 1500 1800 2050

12 – 13 1700 2000 2250

14 – 16 1750 2100 2350

17 – 18 1750 2100 2400

19 – 30 1900 2100 2350

31 – 50 1800 2000 2250

51 – 70 1650 1850 2100

71+ 1550 1750 2000

Age (years)

Sedentary Low activity

Moderate to high activity

2 – 3 1100 1350 1500

4 – 5 1250 1450 1650

6 – 7 1400 1600 1800

8 – 9 1500 1750 2000

10 – 11 1700 2000 2300

12 – 13 1900 2250 2600

14 – 16 2300 2700 3100

17 – 18 2450 2900 3300

19 – 30 2500 2700 3000

31 – 50 2350 2600 2900

51 – 70 2150 2350 2650

71+ 2000 2200 2500

Males (Calories per day)

Calories

Calories are a measure of the energy in food

Your caloric needs vary, depending on… age,

body size,

gender,

activity level

whether you are pregnant or breastfeeding The amount of calories consumed should = the amount of calories burned

Calories

There are four nutrients that supply calories (energy) to the body: Carbohydrate: 4 calories in every gram

Protein: 4 calories in every gram

Sugar: 4.5 calories in every gram

Fat: 9 calories in every gram

Do You Need

More of the Four?

Assignment Instructions:

Record all of the food and beverages you consume for the next 24 hours

For each serving you eat from one of the four food groups, check in the appropriate column

Keep track of the amount of calories you consume

Nutrition labels

Computer lab complete the “nutrition label” assignment

CBC

Nutrition Label Answers

1. What does the nutritional facts table include?

A: calories and 13 nutrients

2. List 4 uses for nutritional facts

A: compare products, determine nutritional value of foods, manage special diets increase or decease your intake of a particular nutrient

3. What are the benefits of making healthy food choices?

A: reduce the risk of nutrient-related chronic diseases (cancer, diabetes, heart disease and stroke)

4. What is the first thing you should read on the nutritional facts?

A: the specific amount of food listed

Nutrition Label Answers

5. What is the % of Daily value?A: a benchmark for evaluating the nutrient content of foods

quickly and easily based on recommendations for a healthy diet used to determine whether there is a lot or little nutrient in a food

6. List the 14 core nutrients.A: Calories, Iron, Calcium, Vitamin C, Vitamin A, Protein,

Sugar, Fibre, Carbohydrate, Sodium, Cholesterol, Trans fat, Saturated fat

7. What are nutrition claims?A: Rules set in place by the government that must be met

before it can be used on a label

Nutrition Label Answers

8. For each example of a nutrition claim provide the “rules” or criteria for using that claim on a label.

Source of fibre: contains at least 2 grams of dietary fibre in the amount

specified on the nutrition facts tableLow fat: contains no more than 3 grams of fat in the amount specified

on the nutrition facts tableCholesterol-free: contains less than 2mg of cholesterol in the amount specified

on the nutrition facts tableSodium-free: contains less than 5mg in the amount specified on the

nutrition facts tableReduced on calories: contains 25% less fat than the food it is being compared to

Light: means the food is “reduced in fat” or “reduced in energy"

calories)

Nutrition Label Answers

9. The list of ingredients is mandatory and has been on the food product package for many years. How are the ingredients listed on the nutrition label?A: largest to smallest in terms of amount

10. Why is it important that ingredients are listed onnutritional labels?A: in case certain foods need to be avoided

IMPORTANT NUTRIENTSNutrient Foods that supply us with

this nutrient

How the body

uses this nutrient

Carbohydrate

(CHO) (simple & complex)

Breads, pastas, vegetables, fruit,

Honey, sugar, milk

Provides energy (calories) for

muscles and brain (4 calories in

every gram of CHO)

Fibre Whole-grain breads, cereals and

pastas., vegetables fruit and

legumes

Aids in bowel regularity,

reduces risk of colon cancer

and lowers blood cholesterol

Sugars Foods with naturally occurring

sugars:

• milk, fruits, vegetables

Foods with added sugars:

• sweetened juices, sweetened soft

drinks, candy

Provides energy (calories) ready

for your muscles and your brain

to use (4.5 calories in

every gram of sugar)

Protein

(animal & plant)

Milk, cheese, yogurt, eggs, meat,

poultry, fish, nuts, peanut butter

baked beans, seeds, lentils, quinoa,

beans, tofu

Builds and repairs body tissues and

can be a source of energy (4

calories in every gram of

protein). Excess protein is stored

as fat.

Nutrient Foods that supply us with

this nutrient

How the body

uses this nutrient

Vitamin A carrots, squash and dark green

leafy vegetables

maintains healthy skin and provides

good night vision

Vitamin C citrus fruits, strawberries builds and maintains connective

Tissues, heals wounds and fights

Infections

Calcium Milk, cheese and yogurt builds healthy bones and teeth

Iron red meat, raisins, whole-grain,

breads and cereals

produces red blood cells that carry

oxygen throughout the body

IMPORTANT NUTRIENTS

Nutrient Foods that supply us with

this nutrient

How the body

uses this nutrient

Fat Butter, margarine, oils, bake goods

(cookies, donuts,) milk, cheese, ice

cream, yogurt, processed meats,

beef, pork, lamb, veal, chicken, nuts

Provides energy (9 calories in

every gram of fat), carries and

stores vitamins A, D, E, K and

insulates the body against cold.

Cushions the skin, bones and

internal organs. Saturated

Fat

Butter, cheese, whole milk, sour

Cream, ice cream, lard, shortening

palm oil, coconut oil, red meat

Trans Fat Hydrogenated fats, oils, deep-fried foods,

baked goods

Cholesterol Dairy products, egg yolks, meat,

organ meats

Helps to make:

• Some hormones

• Vitamin D

• Cell membranes

• Bile salts used to digest foods

Sodium Occurs naturally in

many foods but is also added to

some processed foods such as

bacon, soups, and potato chips.

Balances body fluids and helps

transmit electrical signals

through nerves

IMPORTANT NUTRIENTS

The Weight of the World

Fast-FoodMake the Healthier Choice

Fast food does not have to be bad food! When visiting fast food places, make healthier food

choices. Serving sizes

Choose smaller portions and do NOT supersize

“Extras” are high in fat, calories and salt and have little or no vitamins and minerals Examples: bacon, gravy, sauces, extra cheese

Beverages Choose smaller portions Choose 100% juice or milk

Cooking Grilled and baked contain less fat than fried foods

What to Order?

Burgers Healthy toppings: tomatoes,

lettuce & onion mustard, ketchup and relish (low fat)

Single/junior size Whole wheat buns

Chicken Healthy toppings: lettuce and

tomatoes Grilled

Pizza Healthy toppings: vegetables -

tomatoes, green peppers, onions, mushrooms

No more than two slices

Sandwiches Healthy toppings: lettuce, green

peppers, tomatoes, pickles, onions and olives

Lean meats: roast beef, turkey, chicken and ham

Six-inch rather than a twelve-inch sub

Whole wheat bread/buns

Salads Dressing “on the side”

French Fries Smallest size available Have a salad or baked potato

instead

Beverages 100% Juice or milk Small size Water from the tap – it’s free!

Breakfast – Body & Mind

Assignment: True & False

#3 and #8 are false the rest are true

Summary:

After many hours of overnight without food, it is important to re-fuel

The brain’s only source of fuel is glucose (from carbohydrates)

Eating breakfast gives you energy to think and perform during the day

Eating breakfast slightly increases your metabolism

Guidelines for a Healthy

Breakfast

A nutritionally adequate breakfast should include:

3 out of the 4 food groups

Encouraged to eat foods from fruits and vegetables,

grains

milk and milk alternatives Foods high in fiber

Foods low in fat

Assignment: Rate this Breakfast

Assignment

“Sport Nutrition Questions”

Sport Nutrition Questions

1. What is glycogen?

stored carbohydrates in the muscles and liver

2. How can athletes maximize their muscle glycogen?

eat or drink high carbohydrate foods 15-30 after activity and again 2-4 hours later

Include rest days after hard training (muscle glycogen stores take 24-48 hours to refill)

3. If an athlete does not have enough muscle glycogen stores how will that effect their performance?

Reduced endurance, fatigue and exhaustion

4. What is the most important role of fluids during physical activity?

Temperature regulation

5. How can you tell if you are adequately hydrated?

Monitor urine colour and amount

Sport Nutrition Questions

6. When are sports drinks beneficial to consume and why?

One hour or more of activity

Carbohydrate stores are depleted

7. What is the most important role of protein during physical activity?

Build, repair and maintain muscle tissue

8. What happens to excess protein in the body?

Broken down for use of energy or stored as fat

9. What is anemia and how can you prevent it?

Iron deficiency

Consume plenty of iron containing foods

10. What should a pre-event meal include and exclude?

High in carbohydrate and low in fat and fiber (fat and fiber take longer to digest)

THE END

Fuel For Performance1. What is the most important role of fluids during activity?

Fluids regulate body temperature. The evaporation of sweat/perspiration from the skin helps cool the individual’s body. Adequate fluid intake helps replace the evaporated sweat/perspiration.

2. What is a major cause of fatigue and poor performance?

Dehydration, associated with not consuming enough fluids, can lead to poor performance, cramps, heat exhaustion, and possible heatstroke.

3. List the four food groups.

Grain Products Vegetables and Fruit Milk Products Meat and Alternatives

4. a. What is referred to as the “Fuel of Champions”? Explain why.

Carbohydrates (CH0s) are referred to as the “Fuel of Champions.” They supply the main source of muscle energy for long, steady, intense activity. Depleted storage of muscle energy leads to reduced endurance, fatigue, and exhaustion. Eating CH0-rich foods is the only way to maintain and refill muscle-energy stores.

b. In what form is the fuel used during exercise?Blood glucose and muscle glycogen are the fuels used during exercise.

5. During the week before an athletic competition, what would an individual’s diet look like?As the individual’s training decreases in volume and intensity leading up to a competition, the emphasis on food intake would be a high CH0 diet to maximize muscle-energy storage in the form of glycogen.

Fuel For Performance6. What should an individual do to maximize the glycogen that muscle

stores? Explain.

An athlete/individual should eat nutrient-rich CH0s such as bread, potatoes, rice, fruit, cereal, legumes, and starchy vegetables. This can be achieved by eating at least eight servings of Grain Products and Vegetables and Fruit daily.

7. What pre-event meal should an individual eat or consume two to three hours before competition?

• Eat a meal that consists mainly of CH0 foods and is low in protein and fat.

• Drink fluids while having the meal.

• Examples of pre-event meals are:

— cereal, milk, fruit, toast

— milk, sandwich with lean meat

— fruit, yogurt, muffin

— small portion of pasta with tomato sauce

Fuel For Performance8. List what an individual should eat after an intense workout/exercise. Explain why.

Recent research states that eating a 200- to 400-gram serving of CH0-rich food (e.g., tuna sandwich, chocolate milk, fruit-sweetened yogurt) immediately after exercise, and then small meals spaced evenly throughout the rest of the day, helps to refill the stores of muscle energy.

9. What is the role of protein during exercise?

During exercise, protein plays only a minor role as an energy source. Protein’s function is mainly to build, repair, and maintain tissue.

10. a. Individuals should eat food that contains iron. Explain why.

Iron is the component in red blood cells responsible for getting oxygen to working muscles. Eating food that contains iron is important to an individual because an iron deficiency could lead to anemia. Anemia can cause fatigue and poor recovery from hard workouts.

b. List foods that contain iron and help performance.

Foods containing iron include meat, eggs, legumes, dark green vegetables, dried fruit, and enriched grains.

c. Describe factors that help or hinder iron absorption.

The iron in meat—from heme (animal) source—is more readily absorbed than iron from other sources. Consuming meat or a vitamin C-containing food (e.g., oranges, strawberries, tomatoes) with a non-meat source of iron (e.g., legumes, grains) enhances iron absorption, whereas consuming coffee or tea with a non-meat iron-containing food decreases iron absorption.

Fuel For Performance11. Taking iron supplements is not recommended without a physician’s

advice. Explain why.

Iron supplements can be toxic. Physicians can monitor changes in iron status through comprehensive blood tests.

12. Why is it so important to have rest days built into your exercise program?

Rest days are important because they allow muscle-energy stores to refill and allow muscles to adapt to exercise changes and repair themselves.

13. How does an individual prepare for “optimal performance”? Explain.

An individual can prepare for “optimal performance” by following Canada’s Food Guide to Healthy Eating (Health Canada), with an emphasis on eating CH0-rich foods, training properly, and getting enough rest.

Carbohydrates: The Fuel of Champions

Carbohydrates are the bodies main source of energy

Maintains blood glucose levels

Stored as glycogen in the muscles and liver

Glycogen is the “quick energy” for muscle activity Muscle glycogen depletion

Occurs during long, steady, intense activity

Occurs over several days

Leads to reduced endurance, fatigue and exhaustion

Eating CHO foods is the only way to maintain and refill muscle glycogen

Muscle glycogen stores take 24 – 48 hours to completely refill

More active individuals need more CHO

Food Group Serving Numbers

Minimum Most Athletes Endurance

Grain Products 5 8 12+

Vegetables & Fruit 5 8 10+

Milk Products 2 3 4

Meat & Alternatives 2 2-3 3

Maximizing Muscle Glycogen Stores

Before intense activity Consume a high CHO diet regularly

Rest/taper activity a few days before event/competition so muscles can store CHO

After intense activity Eat or drink high CHO foods 15 – 30 minutes after activity

and 2 – 4 hours later

If CHO stores are not sufficient, the body will use protein for fuel

Fluids

Regulates body temperature during activity Active muscles generate heat Sweat to cool body If fluid is not replaced the body can become dehydrated, which

can cause cramps, heat exhaustion, heat stroke and can delay recovery after exercise

How do you prevent dehydration? Drink at least 2 L (8 cups) of fluid every day (more if active) Drink plenty of cool, plain water before, during and after

exercise Drink 1.5 L of fluid for each kg of weight loss during exercise Monitor urine colour and amount Quenching thirst does not satisfy the body’s need for fluid

Sports Drinks Drinks with 4 – 8% CHO are beneficial when activity lasts

longer than 1 hour Make your own: mix equal volumes of orange juice and water

and a pinch of salt

Iron and Performance

Produces red blood cells that carry oxygen throughout the body

Some individuals (active females) are prone to iron deficiency Anemia – excessive fatigue during workouts, slow recovery

after exercise and lack of energy

How to maximize the body’s iron stores: Consume iron containing foods (meat, legumes, dark green

vegetables, dried fruit, and enriched grains) Iron in meat is more readily absorbed Consume vitamin C with non-meat sources of iron will increase

absorption Avoid consuming tea and coffee with non-meat iron sources –

they decrease iron absorption.

Eating At Competition Time

The pre-event meal High in CHO

Low in fat

Consumed 2-3 hours before the event/competition

If there is less than 2-3 hours before the event/competition consume smaller amounts of food

Maintain Your Training Diet Away From Home

Pack healthy snacks

Plan stops ahead to ensure good food choices

When flying – drink plenty of water and pack snacks

At restaurants – choose high CHO and low fat meals

Example: rolls, rice, pasta, potatoes, milk, juice, salad dressing on the side, sandwiches and burgers without sauce and avoid deep-fried or battered food

Eat supper after a full day of activity

Nutrivia

Test next class

Carbohydrates (CHO)

There are two major types of carbohydrates in foods: 1. Simple carbohydrates:

also called simple sugars found in refined sugars, like…

table sugar, candy, syrup, honey, jam, fruit, juice, milk

it's better to get your simple sugars from food like fruit and milk. Why? they contain vitamins, fiber, and important nutrients like calcium. A lollipop

does not.

2. Complex carbohydrates: also called starches. Found in…

grain products, bread, crackers, pasta, rice, vegetables, oatmeal

some complex carbohydrate foods are better choices than others. refined grains, such as white flour and white rice, have been processed,

which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber

So which type of carbs should you eat?

When you eat carbohydrates, the body breaks them down into simple sugars which are absorbed into the bloodstream.

As the sugar level rises in your body, the pancreas releases a hormone called insulin, which moves sugar from the blood into the cells, where it can be used as energy.

When this process goes fast (simple CHO) you're more likely to feel hungry soon.

When this process occurs more slowly, (complex CHO), you'll be full longer. They give you energy over a longer period of time.

Therefore, limit simple sugars (such as candy) and eat more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread).

Carbohydrates (CHO)

Protein

2 types:1. Animal

beef, fish, cheese

A complete source of protein (contains all nine of the essential amino acids)

2. Plant rice, dried beans, nuts

Not always a complete source of protein (does NOT contain all nine of the essential amino acids)

Nutrient Content ClaimsWords Used in Claims

What the Words Mean Examples

Free A nutritionally insignificant amount

Sodium free (less than 5 mg per serving)

Low Always associated with a very small amount of a nutrient

Low fat (3 grams of fat or less per serving)

Reduced At least 25% less of a nutrient compared to a similar product

Reduced in calories (at least 25% less energy than the food in comparison)

Source Always associated with a significant amount

Source of fibre (2g ormore per serving)

Light If it is referring to a specific nutrient, it is only allowed on foods that are either reduced in fat or reduced in energy (calories)

Light in fatLight in calories

Can also be used to describe a feature of the food

Light in colour