Day 1

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Day 1
2

• Why do we choose to eat what we eat?

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Food Choice Influences

• Family and Friends
• Cultural Background
• Food availability
• Time and money resources
• Advertising
• Taste
• Knowledge of nutrition and bodys needs

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What are Nutrients?

• Substances in food that your body needs

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6 categories of Nutrients

• Nutrients substances in food your body needs
• Vitamins
• Minerals
• Water
• Carbohydrates
• Fats
• Proteins

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Vitamins

• Vitamins are substances needed in small
  quantities to help your body function regularly.
• They help your body fight infections, use other
  nutrients, and perform other tasks.
• Vitamin A, B Vitamins, Vitamin C, D, E, and K

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Minerals

• Minerals are elements you need in small
  quantities for forming healthy bones and teeth,
  and regulating body processes.
• You can find some of these on the Periodic Table
  of Elements.

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Water

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

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1-3 Hydrated4-6 Dehydrated7-8 Severely
Dehydrated
URINE CHART
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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.

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Carbohydrates

• Sugar
• Give quick, instant energy
• Starch
• Gives longer lasting energy
• Fiber
• All carbohydrates form glucose when digested.
  Glucose is transported around the body via blood
  and taken into cells to be converted into energy.

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Simple Carbohydrates

• Sugars
• These are found naturally in fruits - fructose.
• This is also the sugar that is added to many
  foods, such as candy, cookies, and pop - sucrose.
• Quick energy source.

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Complex Carbohydrates

• Starches
• These are found in breads, cereals, pasta, rice,
  potatoes, dry beans, and corn.
• Long-lasting energy source

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Fiber

• Fiber are the parts of fruits, vegetables,
  grains, and beans that our bodies cannot
  digest..this is a good thing though.
• Fiber helps foods move through our digestives
  system
• High-fiber foods help lower the risk of certain
  types of cancers as well as heart disease.
• Fiber also makes one feel full

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Whole Grain

• Refined starches the product that is left when
  the bran and germ are taken away.
• This is what all white flour, white breads, and
  white pastas are made of.
• Refined starches then act as a simple
  carbohydrates because the body can quickly break
  them down into energy

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Protein

• Your body uses protein to build, repair, and
  maintain cells and tissues
• Protein is usually your bodys last choice of
  energy.
• Amino acids are the small units that make up
  protein.
• Make you feel alert
• Make you feel full

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Proteins

• Food from animal sources provide essential amino
  acids.
• Essential means you must get it from you diet.
• Plant sources contain incomplete proteins, so you
  need more than one of them to make a complete
  protein

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Fats

• Fats have many functions in our bodies
• Functions of fat
• Help transport and absorb Vitamins
• Protect Organs
• Insulations
• Covers the outer layer of nerves for more
  efficient signal transfer
• Necessary for hormone production
• Keep your skin healthy
• Play a key role in brain development

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Good Fats

• These fats are liquid at room temperature
• They are called Unsaturated Fats
• They come from mainly plant sources
• - vegetables vegetable oil
• - nuts
• - avocadoes
• - olives olive oil

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Bad Fats

• Bad fats are Saturated Fats
• Saturated fats are solid at room temperature.
• These come mostly from dairy and animal products.
• These are the fats that are going to increase
  your risk for heart disease
• Another bad fat is Trans Fat. This is basically
  a man-made fat.

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6 Nutrients

• Nutrients substances in food your body needs.
• Carbohydrates
• Starches and sugars
• Fat
• Unsaturated and saturated/trans fats
• Protein
• Vitamins
• Minerals
• Water

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Eating Healthy is About
V
ARIETY
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Day 2 Answer on Your Own Sheet of Paper

• What are the 6 Nutrients?

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Vitamins and Minerals

• Both needed in small quantities in the body.
• Each vitamin and mineral has a different
  function.
• Some vitamins and minerals work together to
  perform certain functions in the body.

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Vitamins Minerals

• Vitamin A
• B Vitamins
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

• Calcium
• Phosphorus
• Potassium
• Sodium
• Iron
• Zinc
• Fluoride
• Copper

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Water-Soluble Vitamins

• Water-soluble vitamins dissolve in water.
• This means that you need to get these vitamins in
  your DAILY diet.
• These include B Vitamins Vitamin C.

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Fat Soluble Vitamins

• Fat-soluble vitamins can be stored in the body
  until needed.
• You must get these from your diet, but you do not
  need them on a daily basis, since your body can
  store them
• Theses are Vitamins A, D, E, and K.

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Worksheet

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

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Homework

• Food Log

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

• 540
• 1000
• 910
• 310
• 570

• Big Mac
• Large DQ Oreo Blizzard
• Hardees 1/3 lb Thickburger
• 32oz Coke
• Large French Fry

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What is a Calorie??

• Actual Definition - The unit of energy it takes
  to raise 1g of water 1 degree Celsius.
• Basic Definition - A calorie is our bodies only
  source of energy.

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3 of the 6 nutrients provide energywhich 3?

• Carbohydrates
• Fats
• Minerals
• Protein
• Vitamins
• Water

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Sources of Calories

• Calories come from 4 sources
• 1. Fat 9/g
• 2. Protein 4/g
• 3. Carbohydrates 4/g
• 4. Alcohol 7/g
• Vitamins, Minerals, and Water do NOT provide
  energy (calories)

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Are calories good or bad?

• Good Calories
• Complex Carbs
• Starches
• Fiber
• Good fats
• Unsaturated Fats
• Poly- and Mono-
• Omega-3s and 6s
• Protein

• Bad Calories
• Simple Carbs
• Sugars
• Bad Fats
• Saturated Fats
• Trans Fats

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Recommendations

• Nutritionist recommend that 45-65 of your daily
  calories come from Carbohydrates (complex
  carbohydrates)
• They recommend that 30 or less of your daily
  calories come from Fats (unsaturated fats)
• 10-15 should come from Protein, or .4 grams per
  pound of body weight. (Can also divide your
  weight in half and subtract 10)

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Metabolism

• A collection of chemical reactions -gt The process
  of turning food into fuel.
• Everyone has a different metabolism level.
• Resting Metabolic Rate (RMR) the amount of
  calories you burn for everyday body processes.

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Daily Caloric Need

• The average teenager as a resting metabolic rate
  of about 1,400 to 1,800 calories.
• So you do not need any more calories than that if
  you just sit around all day.
• The more active you are, the more calories you
  need.

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Resting Metabolic Rate

• You can increase your RMR by gaining muscle,
  because muscle uses more energy.
• You can also increase your RMR with regular
  exercise.
• Restricting calories by too much can slow down
  your RMR.
• Dropping your calories to 500/day can drop your
  RMR by as much as 50-75

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• HOW MANY CALORIES DO YOU NEED?

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Question

• How many calories are in 1 lb?

3500
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The Equations of Weight

• To maintain weight
• Calories in Calories out
• To gain weight
• Calories in gt Calories out
• To lose weight
• Calories in lt Calories out

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Worksheet

• Mike is trying to gain 1/2 lb this week by eating
  250 calories extra each day.
• His resting metabolic rate is 1300 and he does
  power walks every day for 30 minutes.

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Day 4
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Cereal Line-up

• Please complete on your own sheet of paper
• Without touching the cereal boxes, or looking at
  the nutrition label, write down the cereals in
  order from least amount of sugar to most amount
  of sugar.

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Analyze your own nutrition label

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

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Reading Food Labels Look at PERECENTAGES!!

• HIGH 20 or more
• Fiber
• Protein
• Vitamins
• Minerals
• CHECK SERVING SIZES!

• LOW 5 or less
• Calories from fat
• Total Fat
• Saturated Fat
• Trans Fat
• Cholesterol
• Sodium
• Sugars

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Cholesterol

• Cholesterol is a waxy substance used by the body
  to build up cells and hormones to protect nerve
  fibers
• There is good and
• bad cholesterol

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Bad Good Cholesterol

• Bad Cholesterol is called LDL
• This type clogs the arteries
• Good Cholesterol is called HDL
• It helps clean off the walls of the arteries

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Check the ingredients

• Ingredients are listed from most to least
• Whole Grain over Enriched Flour
• AVOID Partially hydrogenated
• High Fructose Corn Syrup/Sugar

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Ask Yourself

1. Does it have whole grain or enriched flour?
   Which is listed first?
2. Do you see sugar or high fructose corn syrup?
   Are they towards the top of the list?
3. Is it a good source of any vitamins and minerals?
4. Is there protein?
5. Is there fiber?
6. Is there a lot of sugar (more than 10g)?
7. Is it high cholesterol?
8. Is it high in sodium?
9. Is there a high percent of sat fat?
10. Are there a lot of calories?

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Empty Calories

• Foods that provide calories but no nutritional
  value
• Perfect Example Pop

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Reading Nutrition Labels

• You are to find each item listed on the back side
  of the worksheet.
• You will have to try and GUESS what your food
  item is.
• Write whether you think your food is HEALTHY or
  UNHEALTHY.

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Comparing Labels

• Partner up with the person who has the same on
  the back of their nutrition label as you.
• Compare the two labels and decide which is
  healthier.
• On the back of your worksheet, write a short
  paragraph as to why label A or B is healthier.

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• 1A Chewy Granola Bar
• 1B FiberOne Bar
• 3A Beef
• 3B Hot Dog
• 2A - Peanuts
• 2B - Combos
• 4A Triscuits
• 4B Cheez-Its
• 5A Nutty Bar
• 5B Graham Crackers
• 6A Waffles
• 6B Pop Tarts
• 7A Otameal
• 7B Doughnuts
• 8A Ritz Bitz w/cheese
• 8B Wheat Thins
• 9A Snack Crackers w/cheese spread
• 9B Fruit by the Foot

• 10A Soft Pretzel
• 10B Pretzel sticks
• 11A Macaroni and Cheese (Shells)
• 11B Whole Grain Spaghetti
• 12A Baked Beans
• 12B Tomato Sauce
• 13A Cheese
• 13B - Popcorn
• 14A Frosting
• 14B Hot Chocolate
• 15A Lucky Charms
• 15B Rice Chex
• 16A Hot Chocolate
• 16 B Gatorade
• 17 A Rice Chex
• 17 B Pop Tarts
• 18 A Nutrigrain Bar
• 18B Clif Bar

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• Pick up a worksheet from the lab table
• Decide which of the 3 food items is the
  healthiest and then explain why on your own sheet
  of paper.
• Calculate how many calories are in each item.
• Protein 4/g Carbs 4/g Fat 9/g

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You can have too much of a good thing

• You need to balance your caloric intake with your
  caloric output.
• Even if you are only eating healthy foods, if you
  are taking in more energy than you are using,
  your body will store it as fat.

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The Equations of Weight

• To maintain weight
• Calories in Calories out
• To gain weight
• Calories in gt Calories out
• To lose weight
• Calories in lt Calories out

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Eating Healthy is About
V
ARIETY
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Eating Healthy is About
P
ortions
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• Portion Changes
• Portion Changes 2

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Eating Healthy is About
C
hoices
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Portion Sizes

• Americans portion sizes are out of control!
• Correct portion sizes
• 1 slice of bread
• ½ cup rice or pasta (cooked)
• 1 small piece of fruit (super-large apples are 2
  servings)
• 1 wedge of melon
• ¾ cup fruit juice
• 1 cup milk or yogurt
• 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)
• Portion Changes
• Portion Changes 2

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• Pick up a worksheet from the lab table
• Decide which of the 3 food items is the
  healthiest and then explain why on your own sheet
  of paper.
• Calculate how many calories are in each item.
• Protein 4/g Carbs 4/g Fat 9/g

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Eating Healthy is About

• PORTIONS
• VARIETY
• CHOICES

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All About Choices

• We have the option to CHOOSE what we eat.
• Our food fuels us and keeps our bodies working
  properly.
• Every healthy option you make will make a
  difference in your body.

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Breakfast Important?

• The energy our brain uses is glucose.
• Glucose comes from food (specifically
  carbohydrates fruits grains)
• By eating breakfast, we are feeding our brains
  with the energy it needs to work in the morning
  hours.
• Research shows that school performance and test
  scores are directly related to eating a healthy
  breakfast.
• Starts off your metabolism for the day

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Healthy Breakfast Choices

• whole-grains oatmeal, whole-grain English
  muffin, bran/wheat cereal
• Protein eggs, peanut butter
• Fruit banana, berries, 100 juice
• Low-fat milk and/or yogurt
• Poor Choices
• pop-tarts, toaster strudels, high-sugar juices,
  high-sugar cereal

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Healthy Lunch

• Are the school lunches healthy? Do they offer
  healthy choices?
• Your lunches should include
• Lean meat or protein
• Vegetable
• Fruit
• Fat-free/Low-fat Dairy milk, cheese, yogurt
• Whole-grains bread

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Snack Attack

• Below are some healthy snack options
• Whole-wheat tortilla with salsa
• Low-fat cheese
• Fruit with low-fat yogurt dip
• Fruit Smoothie
• Low-sugar cereals
• Vegetables with low-fat dressing
• Banana or celery with peanut butter

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Vending Machines

• Although vending machines dont always offer the
  healthiest choices, here are some that are
  healthier
• Animal Crackers
• Chex mix
• Wheat thins
• Granola Bar
• Nutri-grain bar
• Trail Mix/Mixed Nuts/Nuts

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Healthy Menu

• Healthy Meal for One Week