Know Your Nutrients PPT - School Nutrition · overview of macro-nutrients and selected micro...

© COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA© COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA

Know Your Nutrients: A Crash Course To Test Your Nutrient

KnowledgePresenter: Karen Olsen RDN LD SNS

06/14/17

Key Area – (1) Nutrition Professional Standards Code: 1320

© COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA

OBJECTIVES• receive an introduction to the major macronutrients

(protein, carbohydrate and fat)• and discover where they reside on MyPlate

• verbalize the role of vitamins, minerals and fiber in the human diet

• analyze a food using key information from a food label


What is a MACRO nutrient?A nutrient required in large amounts for the normal growth and development of an organism

KNOW YOUR NUTRIENTS


KNOW YOUR NUTRIENTS

Phe

Val

Thr

Trp

Ile

Met

His

Arg

Leu

Lys

Ala

Gly

Pro

Tyr

Glu

Asp

Ser

Cys

Asn

Gln

Essential humans must obtain from food

Non-essential humans can make them

AN

C ED

G

PYQ

S


KNOW YOUR NUTRIENTS


KNOW YOUR NUTRIENTS

HH

H


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Insoluble

Soluble


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OR

OK1

OK1 take food models for each group fruit, juice, canned, starchy, non starchy, rice, bread, three meats, milk, extras (flat picturesOlsen, Karen, 6/5/2017


What is a Micro nutrient?

• Vitamin = organic substance essential to nutrition: an organic substance essential in small quantities to the metabolism in most animals. Vitamins are found in minute quantities in food, in some cases are produced by the body, and are also produced synthetically Source: MSN Encarta Dictionary

• Mineral = inorganic nutritive substance: an inorganic substance that must be ingested by animals or plants in order to remain healthy Source: MSN Encarta Dictionary

• In other words – those “invisible” (micro-nutrients) things in foods that help us use foods (macro-nutrients) to

grow, repair, replenish, move, think, and function

any dietary element essential only in minute amounts for the normal physiologic processes of the body

KNOW YOUR NUTRIENTS


KNOW YOUR NUTRIENTS


KNOW YOUR NUTRIENTS

Nutrient Benefits Some Food SourcesVitamin A Good vision

Healthy skin and hairHelps growth

-dark-green, leafy vegetables like spinach and kale-deep orange fruits and veggies like carrots, sweet potatoes, apricot and pumpkin-liver, fatty fish, dairy

Vitamin C Healthy bones, skin, blood cells, gums and teeth

-strawberries, grapefruit, oranges, melons, mangoes-broccoli, red sweet peppers, tomatoes, sweet potatoes

Vitamin D Helps body absorb calcium from foodIncreases strength and density of bones during growth spurtsReduces risk of bone fracture

-fortified foods such as milk, yogurt, cereal, soy beverages (check the label)-salmon, herring, mackerel, tuna and egg yolks[For most people, 10-15 minutes per week of sunshine on the skin is enough to “activate” the required amount of vitamin D once it has been consumed.]

Vitamin E Protects the body’s cells (antioxidant)

-nuts (almonds, hazelnuts, and peanuts)-sunflower seeds-vegetable oils

Calcium Building block for bones and teethHelps regulate muscle contraction

-dairy products (milk, yogurt, cheese - choose non-fat or low fat versions)-sardines and salmon with bones-calcium fortified foods such as soy beverage, cereal, tofu, or juice (check the label)

Magnesium Helps regulate muscle contraction and relaxation

-spinach-almonds, cashews, pine nus-some fish (halibut and haddock) -100% bran cereal

Folate (also called folic acid)

Helps the body make red blood cells

-beans and peas; peanuts-oranges, dark leafy green vegetables like spinach-fortified cereals and enriched grain products

Fiber Helps move food through the intestines properlyCreates a feeling of fullnessCertain types reduce risk for heart disease and some types of cancer

-Beans, peas, legumes-whole grain products -vegetables -fruits, especially with skin

Iron Allows formation of “heme” molecule - the central portion of red blood cells which carries oxygen throughout the body.

Lean meat and poultry -clams, oysters, shrimp, canned sardines-spinach, beans, lentilsIron-fortified cereals (check the label)

Potassium Helps muscles (including the heart) workReduces risk of high blood pressure

-potatoes, baked - white or sweet-tomatoes, winter squash-bananas, plantains, peaches, plums, apricots, oranges, oranges juice, cantaloupe and honey dew-yogurt

Snap shot of nutrient sources


Comparing Nutrient Content bar graphs –

VEGETABLES

KNOW YOUR NUTRIENTS

Macronutrients Vitamins VitaminsMinerals



FRUITS

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• Variety and the Rainbow KNOW YOUR NUTRIENTS



PROTEIN

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DAIRY

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OMB S

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Comparing Nutrient Content bar graphs - KNOW YOUR NUTRIENTS


KNOW YOUR NUTRIENTSLooking at the WHOLE food1. Product name – this provides important

information about the product’s content. For example, “bean with ham soup” and “ham with bean soup” suggest the predominant ingredient is the item named first. Whole wheat bread must legally contain the entire wheat kernel

2. The Nutrition Facts Panel – gives an overview of macro-nutrients and selected micro nutrient content. Be sure to check the portion size which may not be the amount that is typically consumed.


KNOW YOUR NUTRIENTS

https://www.fda.gov/downloads/food/ingredientspackaginglabeling/labelingnutrition/ucm511646.pdf

New Nutrition Facts panel coming soon


KNOW YOUR NUTRIENTSLooking at the WHOLE food1. Product name – this provides important information about the product’s content. For example, “bean with ham soup” and “ham with bean soup” suggest the predominant ingredient is the item named first. Whole wheat bread must legally contain the entire wheat kernel

2. The Nutrition Facts Panel – gives an overview of macro-nutrients and selected micro nutrient content. Be sure to check the portion size which may not be the amount that is typically consumed.

3. Read the ingredient list. The contents of the food must be listed in order of greatest to least.

Ingredients: Corn syrup, sugar, gelatin, citric acid, yellow 5, blue 1, yellow 6, red 40, carnauba wax, natural and artificial flavors.

Ingredients: Raisins


KNOW YOUR NUTRIENTS

© COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA

AFFILIATION OR FINANCIAL DISCLOSURE

• Karen Olsen RDN LD SNS• Dietitian, Harford County Public Schools• No affiliations or conflicts to disclose

KNOW YOUR NUTRIENTS


PROFESSIONAL STANDARDS CODE

• This session provides one (1) CEU– Key Area: (1) Nutrition – Professional Standards Code: (1320)– Key Topic: We talk about nutrients all day long—but do you have a good definition of a

protein right on the tip of your tongue? This session will be a quick refresher for seasoned employees and a great introduction for newcomers. Walk away with a better understanding of common terms and the ability to review a food using information on the food label.

KNOW YOUR NUTRIENTS

Know Your Nutrients PPT - School Nutrition · overview of macro-nutrients and selected micro...

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