Nutrition Study GuideLife Education 1

What terms do you think of when you think “nutrition?”

Where can you find RELIABLE information on nutrition?

Nutrition Starter Questions

What nutrition IS:Eating a variety of foodsFollowing RDAs

What nutrition ISN’T:Dieting

Nutrition

On scrap paper, create a meal plan that your group thinks is nutritious! Include the foods that will be in the meal.

Include: Breakfast, lunch, dinner, and a snack

Be ready to share!!!

In groups…

What common themes did we notice in the different meal plans we created? What similarities were there?

What does this tell us about our knowledge of nutrition?

Create a meal plan…

What are the nutrients that your body needs to survive?

What makes up nutrition?

CarbohydratesFound in foods such as fruit, milk, cookies,

and potatoesAll made up of sugarsProvide the body with energy

TWO types of carbohydratesSimple CarbohydratesComplex Carbohydrates

FatsNot ALWAYS unhealthyComes from chemical compound called lipidsMade up of fatty acids and glycerolCushions organs, maintains body temp,

regulates certain hormones

Includes: Saturated fats, unsaturated fats, and cholesterol

Proteins Hair, muscles, skin, and nails are made up of

mostly proteinProtein also forms hormones, enzymes,

antibodiesExcess protein is stored as fatMade up of amino acids

Provide your body with energy!Fat: 9 cal/gramCarbs: 4 cal/gramProteins: 4 cal/gram

Carbs, Fats, Proteins

VitaminsNutrients that contain carbon and are needed

in small amounts to maintain health and allow growth

Can be found in a variety of foodsMeat, Peas, Beans, Fruits, Veggies…almost

everything!Sometimes added to foods/supplements

MineralsMore than 20 minerals are essential in small

amounts to maintain good healthClass of nutrients that are chemical elements

needed for certain processesEx. Enzyme production and bone formation

WaterYou can live many weeks without food but

only a few days without waterEssential for almost every function that

keeps you alive

What Water DoesTransports nutrients and oxygen through the

body and helps to get rid of wastes from the body

Provides proper environment for the body’s chemical reactions to occur

Helps regulate body temperature

Calories provide you with energy

How many calories per day do you need to give your body energy?

Caloric Needs

Depends on:AgeGenderACTIVITY level!

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/calreqtips.pdf

Caloric Needs

What are the recommended daily amounts of:Calories (about)Fat (in grams)Saturated Fat (in grams)Cholesterol (in mg)Sodium (in mg)

Recommended Daily Amounts

Recommended daily amounts of:Calories (about): 2000Fat (in grams): 65 gSaturated Fat (in grams): 20 gCholesterol (in mg): 300mgSodium (in mg): 2400 mg

Recommended Daily Amounts

How many calories per gram of:CarbohydratesProteinFat

Calories Review

How many calories per gram of:Carbohydrates: 4 cal/gProtein 4 cal/gFat 9 cal/g

Calories Review

How many calories in a food if it has:3 g of fat10 g of protein12 g of carbs

Calories Practice

Fat 3x9= 27 calProtein 10 x 4= 40 calCarbs 12x4= 48 cal

Total: 27 + 40 + 48 = 115 calories

Now do the examples on the worksheet

Calories Practice

VegetarianDiet in which few or no animal products are

eatenSemi-vegetarian will not eat red meatLacto-Ovo will eat eggs/dairy productsVegans: NO animal products

Getting protein is very important Must make sure to eat a variety of plant proteins to

get all amino acids (legumes, nuts, seeds, whole grains)

Nutrition in the news

Organic: What is it?Foods processed using methods that do not

involve synthetic products (pesticides, preservatives, etc)

Beware of buzzwords. Organic doesn’t automatically mean healthy

Nutrition in the news

Gluten Free DietTreatment for celiac diseaseCeliac disease is a condition that damages the

lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats.

Nutrition in the news

Gluten Free DietAllowed foods

Many healthy and delicious foods are naturally gluten-free:

Beans, seeds, nuts in their natural, unprocessed form

Fresh eggsFresh meats, fish and poultry (not breaded,

batter-coated or marinated)Fruits and vegetablesMost dairy products

Nutrition in the news

Celiac DiseaseAlways avoid

all food and drinks containing: Barley (malt, malt flavoring and malt vinegar

are usually made from barley)RyeTriticale (a cross between wheat and rye)Wheat

Nutrition in the news

Nutrient Dense foods: A lot of nutrients compared to the amount of

caloriesA food that has a lot of vitamins, minerals, etc

but not a lot of caloriesExamples?

Nutrient Empty:A food that is high in calories but low in

essential nutrients“Empty Calories”Examples?

Nutrient Dense vs. Nutrient Empty