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Orange County Public Schools
Nutrition Basics Award • Every Student getting a 80% or higher on
the Nutrition final exam will receive an award letter for their above average achievement
• Must score an 80%
Including 9 Categories
1. Intro to Nutrition 2. Using food guides & food labels 3. Carbohydrates 4. Lips, fats and oils 5. Protein 6. Vitamins 7. Water and Minerals 8. Healthy Menu Options 9. Nutrition and Health
Orange County Public Schools
QUOTE OF THE DAY What does this quote mean to you?
Give a specific example of not eating less, just eating right.
4
Orange County Public Schools
6 A DAY VOCAB 1. Absorption: The passage
of digested nutrients through the walls of the intestines or stomach into the body's cells
2. Acidosis: a dangerous condition in which the blood is too acidic
3. Alternative sweeteners: Sweeteners that contain either no or very few calories
5
Orange County Public Schools
6 A DAY VOCAB 1. Anaphylaxis: a rare allergic
reaction that is very serious and can result in death if not treated immediately.
2. Anorexia Nervosa: an eating disorder most prevalent in adolescent females who starve themselves.
3. Atherosclerosis: the plaque buildup along artery walls
6
Orange County Public Schools
CHUNKING NUTRITION 1. Intro to Nutrition
2. Using food guides & food labels
3. Carbohydrates
4. Lipids, fats and oils
5. Protein
6. Vitamins
7. Water and Minerals
8. Healthy Menu Options
9. Nutrition and Health
7
Orange County Public Schools
Intro to Nutrition Factors Influencing Food Selection
• Flavor
– A combination of all 5 senses
– Eye appeal and Appearance
– “Flavor” is really smell
• Human nose can detect 10,00 scents
– Inside of mouth “tastes” sweet, sour, bitter and salty.
– Umami
– 10,00 taste buds
• Most numerous in children under six
Friday 8
Orange County Public Schools
• Other aspects of food
– Food Cost
– Convenience- easier than cooking raw produce
– Familiarity
– Nutritional content of food- Food Labels
• Demographics
– Age, sex, gender, education level, income
• Culture and Religion
– Culture: The behaviors of a certain social group
Friday 9
Intro to Nutrition Factors Influencing Food Selection
Orange County Public Schools
• Food Industry and the media – Television ads
• Environmental Concern – Global warming
Friday 10
Intro to Nutrition Factors Influencing Food Selection
Orange County Public Schools
Intro to Nutrition Basic Nutrition Concepts
• Nutrients: Nourishing substances that provide energy and promote growth.
• Nutrition: The science that studies nutrients and other substances in foods and in the body
Orange County Public Schools
Intro to Nutrition Basic Nutrition Concepts
• Kilocalories or “calories” – A measurement of energy for
the body
• How many calories do I need?
3 Factors
1. Energy needs while at rest and awake (BMR)
2. Physical activity
3. Energy needed to digest food
BMR (Basal metabolic rate) or “base rate”
1. Men: High
2. Elderly: Low
3. Growth: High
4. Height: High
5. Temperature: High
6. Stress: High
7. Sleep: Low
Orange County Public Schools
Introduction to Nutrition Kcalories spent hourly-Excercise
• Slow Bicycling: 240 kcal
• Speed Walking: 440 kcal
• Tennis: 400 kcal
• Running: 1280 kcal
• Skiing: 700 kcal
• Jumping rope: 750 kcal
Orange County Public Schools
Introduction to Nutrition
Nutrients-6 Categories • Carbohydrates
• Fats or “Lipids”
• Protein
• Vitamins
• Minerals
• Water
• Vitamins, minerals and water do not provide energy or “calories”
• Energy yielding nutrients
– Carbohydrates- 4 kcal per gram
– Lipids- 9 kcal per gram
– Protein- 9 kcal per gram
Orange County Public Schools
6 A DAY VOCAB
1. Balanced diet: A diet in which foods are chosen tp provide kcalories, essential nutrients, and fiber in the right proportions
2. Bile: A liver secretion that is stored in the gall bladder and helps digest fat
Friday 16
Orange County Public Schools
6 A DAY VOCAB 3. Bolus: A ball of chewed food that travels from the mouth through the esophagus to the stomach
4. Bulimia Nervosa: An eating disorder characterized by overeating then vomiting or “purging”
Friday 17
Orange County Public Schools
6 A DAY VOCAB
5. Carcinogen: Cancer causing substance
5. Chyme: A liquid mixture of partially digested food and stomach enzymes
Friday 18
Orange County Public Schools
Introduction to Nutrition
Macronutrients – “Large”
• Proteins
• Carbohydrates
• Fats
Micronutrients – “Small”
• Vitamins
• Minerals
Orange County Public Schools
Introduction to Nutrition
Carbohydrates
• Includes starches, sugars and fibers
• Body’s main source of energy
• Fiber: cannot be broken down and does not provide energy
Lipids
• Fats
• Provide energy and store energy as fat
• Mayo, butter, canola oil, lard, fat in meat, etc
Orange County Public Schools
Introduction to Nutrition
Protein
• Main structural component of all the body’s cells
• Some fruits contain a small amount of proteins
• Made up of chains called amino acids
• Can be used for energy – The body prefers carbs and
fat
Vitamins
• Non caloric
• Can be destroyed by heat or light or radiation
• Essential to maintain body functions (eyes, brain, nervous system)
Orange County Public Schools
Introduction to Nutrition
Minerals
• Noncaloric
• Indestructible
• Periodic table of the Elements
• Zinc, potassium, magnesium, iron, etc
Water
• Humans can survive only 3 days without water
• 2nd only to oxygen in importance on planet earth.
• 60% of your total weight
Orange County Public Schools
Introduction to Nutrition
Nutrient Density
• Essential nutrient: All nutrients are as they cannot be made in the body in sufficient amounts
• Must obtain nutrients from food
• Nutrient Density: How much nutrient content as compared to the caloric content
• Coke vs Milk
• Chips vs Candy
• Empty Calorie: Foods that deliver very few nutrients along with their calories.
• List some empty calorie foods
• List substitutes for these empty calorie foods
Orange County Public Schools
Introduction to Nutrition Nutrient Recommendations
• Recommended Dietary Allowance or RDA: The recommended nutrient requirements usually in %
• Estimated Energy Requirement or EER: The recommended amount of calories someone needs to maintain their weight- not lose or gain.
• http://www.uned.es/pea-nutricion-y-dietetica-I/guia/PDF/DRI%20-
%20Estimated%20Energy%20Requirements.pdf
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Orange County Public Schools
Intro to Nutrition What happens when you eat?
• Digestion: The process of breaking down food into useable forms for the body – Nutrients must pass through
walls in organs to be absorbed
– Nutrients are absorbed through blood or lymph
– Lymph is like blood but without red blood cells. Carries nutrients
Friday 25
Orange County Public Schools
Introduction to Nutrition What happens when you eat?
GI Tract: A hollow tube running from your mouth to “ending”
1. Mouth
– Saliva breaks down carbs
– 32 teeth grind food
– Epiglottis
2. Esophagus
– Food is moved down through muscular movements called peristalsis
3. Stomach – Holds 4 cups food
– Hydrochloric acid to break down proteins
– Absorbs alcohol
– 1-4 hours to empty
4. Small Intestine – 10-12 ft long
– Most nutrients abosrbed here
– 3 parts
– Villi absorb nutrients
5. Large Intestine or “colon” – 5 feet long
– Absorbs water and minerals
Friday 26
Orange County Public Schools
Introduction to Nutrition
How many calories do I need?
1. Multiply your weight by 10.9 (male) or 9.8 (female)
2. Multiply this number by your activity level number provided
3. This number is the recommended amount of calories that you should have
• Very light activity x 1.3 – Mostly seated or standing all day
• Light Activity x 1.5 – Spend some time moving around
• Moderate Activity x 1.7 – Job requires physical labor or
exercise or you excercise
• Heavy Activity 1.9 – A lot of exercise or manual labor
Friday 28
Orange County Public Schools
Intro to Nutrition Quiz
• Match each nutrient to their functions 1. Carbohydrates a. provides energy
2. Lipids b. promotes growth and maintenance
3. Proteins c. serves as a medium for bodily process
4. Vitamins d. the main structure for cells
5. Minerals e. regulates body processes
6. Water
Friday 29
Orange County Public Schools
Intro to Nutrition Quiz 7. Which organ passes waste and absorbs water and
minerals?
8. Which nutrient supplies the most calories per gram?
9. T or F: Vitamins are made up of chains called amino acids
10.T or F: Flavor is a combo of all 5 senses
11.T or F: Hydrochloric acid aids in digesting fats
12.What are the two systems that carry absorbed nutrients through the body?
Friday 30
Orange County Public Schools
Intro to Nutrition Quiz
13.What part of the GI tract absorbs most of the nutrients?
14.T or F: The enzymes in saliva begin to break down fats
15.Which macronutrient has the least amount of calories?
Friday 31
Orange County Public Schools
Video
• Bill Nye- Nutrition Video
Friday 32
Orange County Public Schools
6 A DAY VOCAB
1. Diabetes: a disorder of characterized by high blood sugar and inadequate insulin
2. Dudenum: The first segment of the small intestine, 1 ft long
3. Fortified foods: Foods in which nutrients are added
Friday 36
Orange County Public Schools
6 A DAY VOCAB
4. Free Radical: an unstable compound that reacts negatively in the body
5. Glucose: The bodys main source of energy
6. Heartburn: a burning sensation caused by stomach acid in the esophagus
Friday 37
Orange County Public Schools
www.mcdonalds.com
Friday 38
Orange County Public Schools
Hot Topic
Organic Foods
• Foods that are made with 100% – 95% organic ingredients can be labeled organic (excluding water and salt)
• “Made with organic ingredients” at least 70% organic ingredients
Friday 39
Orange County Public Schools
Food Guide and Food Label
TIPS Be physically active every day
Choose variety
Whole grains
Diets low in fat (saturated and unsaturated) and sodium
Limit intake of sugars
Friday 40
Orange County Public Schools
Food Guides and Food Labels • Goals of the Food
Pyramid
– Provide 1300-3000 kcal
– 100% of proteins, vitamins and minerals
– Increase fiber
– Cholesterol- less than 300 mg
– Sodium- less than 2 tsp per day
– Limit total fat and saturated fat
Friday 41
Orange County Public Schools
Food Guide
• www.myplate.gov
Friday 44
Food Guides and Food Labels
Orange County Public Schools
Nutrient Claims
• Claims must be approved by the FDA
• “Good source of calcium” – 10- 19% daily value
• “Healthy” – No more than 20% daily value
of cholesterol and sodium
Friday 45
Food Guides and Food Labels
Orange County Public Schools
1. How many grams are in the package? (Net wt)
2. What is the main ingredient of the product?
3. What is the ingredient the product has the least of?
4. What common allergies does the product indicate?
5. How many total units are in the product?
6. How many total calories in the product?
7. How many calories from fat are in the product?
8. What the percentage of total fat? (#7 divided by #6)
9. What website can people visit for this product?
10. List any artificial colors, preservatives or flavors
Friday 46
Food Guides and Food Labels
Orange County Public Schools
Carbohydrates • http://www.youtube.com/watch?v=C
5wjKg-8vws
• http://www.cbsnews.com/news/processed-carbohydrates-are-addictive-brain-study-suggests/
Friday 49
Orange County Public Schools
6 A DAY VOCAB 1. Hydrogenation: a
process in which liquid fats are turned into solid fats
2. Hypertension: high blood pressure
3. Lactose: a sugar found in milk and dairy products
Friday 50
Orange County Public Schools
6 A DAY VOCAB 4. Lactase: an enzyme
needed to “digest” lactose
5. Lecithin: an emulsifier
6. Megadose: a supplement intake of 10x the RDA of a vitamin or mineral
Friday 51
Orange County Public Schools
Carbohydrates
Key facts
Carbohydrates are the major component of most plants
60-90% of plant weight
Animals contain a very small amount of carbohydrates
Plants are able to make their own carbohydrates through….
_ _ _ _ _ _ _ _ _ _ _ _ _ _
Friday 52
Orange County Public Schools
Carbohydrates Simple • Also called “sugars
• Include natural and refined sugars
• Converted or “digested” to energy quickly
• Candy, cookies, table sugar, fruits, honey
Complex • Includes: starches and fiber
• Long chains of many sugars
• Harder to digest – lasting energy
• Brown rice, whole wheat bread, whole wheat pasta, etc
Friday 53
Orange County Public Schools
Carbohydrates Functions of Carbohydrates
• Fiber: a form of carbohydrate – Helps to promote a healthy GI
tract
– Helps control diabetes
– Reduces the risk of heart disease
• Body’s preferred energy source – Nervous system and red
blood cells rely almost exclusively on a simple carb, glucose.
• Result of 0 carbohydrates – Breakdown of fats and
protein can cause the blood to become acidic called ketosis
– Ketosis can lead to dehydration or death
– 50-100 grams of carbs are needed to prevent ketosis
Friday 54
Orange County Public Schools
Carbohydrates
Sugars
• Monosaccharide: single sugars – Glucose
– Fructose
• Disaccharide: double sugar – Lactose
• Ending of –ose means sugar
• Sucrose: table sugar
• Fructose: mainly comes from…
__ __ __ __ __
Friday 55
Orange County Public Schools
Carbohydrates Sugar or Sweetener Name Sweetness compared to table
Sugar (sucrose)
Lactose 0.2
Glucose 0.7
Sucrose 1.0
High fructose corn syrup 1.2
Fructose 1.3
Aspartame (Equal) 160-220
Saccharin (Sweet n Low) 300
Sucralose (Splenda) 600
Neotame 7,000-13,000 Friday 57
Orange County Public Schools
Carbohydrates
Sugars in Food
• Added sugars: sugars not naturally found in food – Can increase weight gain,
dental cavities and blood glucose level
• Fruits – Excellent source of natural
sugar
– Canned fruits contain added sugars
• Sugar Alcohols – Xylitol and Sorbitol
– Found in gums and sugar free
– Occur naturally
– May cause diarrhea
• High Fructose Corn Syrup – Found in most processed
foods
– Cheap sweetener
Friday 58
Orange County Public Schools
Carbohydrates Added Sugars and Your Health
• Gluten Allergies
• Sugar Intake: 12 tsp a day recommended – 1- 12oz soft drink per day for
1 year and you will gain 15 lbs
• Diabetes: Added sugars are dangerous as the person does not have insulin to metabolize carbohydrates
• Dental Cavities: added sugars have been proven to increase cavities – Bacteria ferment carbs and
produce acid. Acid destroys teeth
• Obesity: cause has come from rise in empty calories and lack of exercise
Friday 59
Orange County Public Schools
Carbohydrates
Fiber
• Soluble Fiber – Forms into a gel like
substance
• Insoluble Fiber – Structural component of
plants
• Abundant in plants
• Fiber bonds to cholesterol and your body eliminates fiber
• Fiber content in foods – Bran Cereal 9.7 g
– Raspberries 5.5 g
– Pecans 2.8 g
– Applesauce 1.5 g
Friday 60
Orange County Public Schools
Carbohydrates Digestion of Carbohydrates
• Cooking carbohydrates makes them easier to digest
• All sugars are broken down into single sugars
__ __ __ __ saccharides
• Mouth and Small Intestine – Digest carbs
• Excess glucose is stored as glycogen
• Adults should have between 25-38 grams of fiber daily
Friday 61
Orange County Public Schools
Carbohydrates
Foods high in Carbohydrates
• Whole Grains: Grains that have the outer bran intact – Excellent source of fiber
– Minimally processed
– Wheat bread, whole wheat pasta
• Grains- rice, wheat, corn, etc – Use whole grains
• Legumes-soybeans, peanuts, etc – Fresh or dried
– Think color
• Pasta-cous cous, macaroi, etc – Buy high quality dried pasta
– Easy to make and versatile
• Fruits- strawberries, raspberries
• Vegetables- brocolli, squash, onion
Friday 62
Orange County Public Schools
6 A DAY VOCAB
1. Night Blindness: A condition caused by Vitamin A deficiency
2. Pesco Vegetarians: Vegetarians who eat fish
3. Satiety: a feeling of fullness after eating
Friday 63
Orange County Public Schools
6 A DAY VOCAB
4. Rickets: A disease that causes bowed legs and knock knees.
5. Scurvy: a vitamin c deficiency
6. Seltzer: artificially carbonated water
Friday 64
Orange County Public Schools
Protein
• Protein Intro Quiz
Friday 67
Orange County Public Schools
Protein Key Facts
Derived from the Greek word meaning first
16% of body weight is protein
Proteins are the only macro nutrients that provide nitrogen
Friday 68
Orange County Public Schools
Protein
Amino Acids
20 Amino Acids – 9 Essential-MUST EAT
– 11 Non essential-MADE IN BODY
Friday 69
Orange County Public Schools
Protein
Functions of Protein
• Replaces and Repairs cells – A skin cell only lasts 1 month
– New “skin” in 3 months
• Structure – Found in skin, nails, hair, etc
• Blood clotting
• Antibodies – Bond with foreign matter and
eliminate
• Additional Protein – Infancy
– Pregnancy
– Burns or surgery
Friday 70
Orange County Public Schools
Protein Protein Digestion
Must be broken down into Amino Acids
Animal proteins are easier digested than plant protein
Digestion starts in the stomach
Completed in the Small Intestine
Friday 71
Orange County Public Schools
Protein Protein in Food • Incomplete Proteins
• Complementary Proteins – Must have a legume and a
grain
– PB & J on bread
– Corn bread and bean chili
• Complete Proteins – Amaranth
– Quinoa
– Meats
– Dairy
Friday 72
Orange County Public Schools
Protein Protein and Health • Eating too much protein has
zero benefits
• Extra protein is stored as fat
• Most Americans eat more than their RDA of protein
• 10-35% of calories from Proteins
• Recommended Protein – 0.36 grams of protein per lb.
– 185 x .36 g = ?
Friday 73
Orange County Public Schools
Protein Dairy • Milk is pasteurized and
homogenized – Good source of:
– Carbs
– Riboflavin
– Vitamins A & D (fortified)
• Buttermilk – Thick tart “milk”
• Cheese
– Very High in Fat • Cheddar
• Cream cheese
• Muenster
– High Fat • Blue Cheese
• Parmesan
• Provolone
– Medium Fat
• Ricotta
• American cheese
– Lowfat
• Cottage Cheese Friday 74
Orange County Public Schools
Protein
Dairy
• Cream – Skim Milk 86 kcal / .5 g fat
– 2% Milk 121 Kcal / 5 g fat
– Whole Milk 150 Kcal / 8 g fat
– Heavy Cream 832 kcal / 48 g fat
– Light Whip Cream 704 kcal/40g fat
– Can keep for up to 6 weeks unopened
– Use light cream as a sub for heavy cream
• Yogurt – Cultured with bacteria-good
for digestive health
– Substitute yogurt for mayo or sour cream
– Use low heat
– Acidopholus
– Lactobacillus
– Streptococcus
Friday 75
Orange County Public Schools
Protein
Tips
“Whipped Cream” 1. Remove liquid from yogurt
with cheesecloth
2. Fold in whipped egg whites
3. Add honey for flavor
In baking sub two whole eggs with 1 whole egg and 2 egg whites Replace 1 whole egg with 2
egg white
Non fat Omelet 1. Whip egg whites
2. Add white wine
3. Add ground mustard and chives
4. Finish with veggies
Friday 76
Orange County Public Schools
6 A DAY VOCAB 1. Seasonings: substances
used to bring out a flavor already present
1. Thyroid gland: a gland metabolism, located around the throat
1. Trans fat: similar to saturated fats in the body
Friday 77
Orange County Public Schools
6 A DAY VOCAB 4. Type 1 Diabetes: a
disorder seen in mostly children that make no insulin. No insulin
5. Type 2 Diabetes: a disorder seen mostly in overweight adults. Make insulin
6. Vegans: people relying EXCLUSIVELY on plant foods
Friday 78
Orange County Public Schools
Lipids
Friday 79
http://www.fitnessmagazine.com/videos/m/32071992/how-to-shop-for-healthy-oils-and-fats.htm
FATS QUIZ
Orange County Public Schools
Lipids Key Facts
Lipid is the correct term for “fats”
Most fats are close to 100 calories per oz
Fat is solid at room temp Mostly saturated-BAD
Oil is liquid at room temp Mostly unsaturated-GOOD
15-25% of your weight
Friday 80
Orange County Public Schools
Lipids Learning Goal
The student will be able to understand the functions of lipids (fats and oils) in food preparation including:
saturated and unsaturated fat, added fats, natural fats and trans fats.
Tracking Scale
4 – I can teach lipids
3 – I understand lipids
2 – I should go back and read my notes on lipids
1 – I don’t understand lipids
Friday 81
Orange County Public Schools
Lipids Functions of Lipids
• Fat is stored in fat cells (adipose cells) and can expand to 20x their size
• Lipids include cholesterol
• Lipids are used for insulation and to cushion organs
• Fat Soluble Vitamins – A, D, E, and K or
A D E K
• Fats increase flavor and crispness (fried foods)
• Fatty foods make you feel fuller longer
Friday 82
Orange County Public Schools
Lipids
Saturated
• Solid at room temp
• Include animal fats and hydrogenated fats
• Mostly found in animals and animal products
• Have been shown to lead to high cholesterol & heart disease
Unsaturated
• Liquid at room temp
• Include nut, and seed oils Mostly found in plants but can be found in some seafood
• Have been shown to improve overall health
Friday 83
Orange County Public Schools
Lipids
Lipids in Food
• Breads and Grains – Low in fat
– Exception of cakes, pies and cookies
• Fruits and Vegetables – Practically fat free
– Exception of fried vegetables & avocados and coconuts
• Dairy – High in fat
– Choose low fat varieties
• Skim milk
• Non fat yogurt
Friday 84
Orange County Public Schools
Lipids Trans Fats
• Occur naturally in very low levels
• Most of what we eat is from hydrogenation – Mimics saturated fats-
bad
Common Lipids and Fat Content
Name Saturated Fat Unsaturated Fat
Coconut Oil 85% 15%
Butter 65% 35%
Chicken Fat 30% 70%
Margarine 18% 82%
Olive Oil 10% 90%
Corn Oil 8% 92%
Sunflower Oil 7% 93%
Canola Oil 6% 94%
Friday 85
Orange County Public Schools
Lipids Cholesterol
• Only found in foods of animal origin and animal by products
• Never found in plants
• Made in the liver and bodys cells
• LDL-Bad Cholesterol – Deposits cholesterol on artery walls
• HDL-Good Cholesterol
– “Healthy”
– Carries cholesterol to liver for disposal
Friday 86
Orange County Public Schools
Lipids
Lipids and your Health
• Less than 300 mg of cholesterol daily – 1 egg = 213 mg cholesterol
• 30% of total calories from fat – 10% of calories from
saturated fat
• In 1999 725,000 died of heart disease – Attributed to high cholesterol
• Cancer – 2nd leading cause of death
• Heredity – Genes dictate how much
cholesterol your body makes
• Age and Gender – Cholesterol rises as you get
older
Friday 87
Orange County Public Schools
Vitamins
• Certain vitamins and minerals are needed for the body to function.
– 13 vitamins
– 22 minerals
• Two types of vitamins
– Water-soluble
– Fat-soluble
Orange County Public Schools
Fat-Soluble vitamins
• Vitamin A, D, E and K
• Excess is stored in the liver and in body fat
– It is possible to build up to a toxic level
Orange County Public Schools
Vitamin A (Retinol) Beta-carotene is converted into vitamin A
Vitamin A: ◦ Promotes good vision
◦ Promotes healthy skin
◦ Helps with growth and maintenance of bones, teeth, and cell structure
RDA: 900 micrograms for males; 700 micrograms for females ( 1 carrot 450 micrograms)
Orange County Public Schools
Too much vitamin A
• May turn your skin orange
• May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain.
• Toxicity:
– May cause severe liver or brain damage
– Birth defects
Orange County Public Schools
Too little vitamin A
• May cause night blindness
• Lowered immune system
Orange County Public Schools
Foods rich in vitamin A
• Foods
– Only animal products • Liver
• Eggs
• Milk, butter and cheese
• Carotenoids
– Orange/Yellow fruits and vegetables • Cantaloupes, carrots,
sweet potatoes, winter squash
– Leafy green vegetables • Spinach, broccoli
Orange County Public Schools
Vitamin D – “The Sunshine Vitamin”
• Essential for building and maintaining bones and teeth
• Responsible for absorption and utilization of calcium
• Other health benefits:
– May boost immune system
– May also help decrease certain cancers
• RDA: 5 micrograms until age 50 • 10 micrograms / day until 70; 15 mcg 70+
Orange County Public Schools
Too little vitamin D
• Vitamin D deficiency has been in the news a lot lately.
• Deficiency may occur from:
– Inadequate diet
• Vegetarianism, lactose intolerance, milk allergy
– Body unable to absorb needed vitamin D
– Limited exposure to sunlight
Orange County Public Schools
Getting vitamin D
• Sun exposure for 10 minutes a day
• Foods:
– Fortified milk
– Tuna
– Salmon
– May need a supplement
• Check with doctor first though
Orange County Public Schools
Vitamin E
• Important to red blood cells, muscles and other tissues
• Deficiency is rare
• Toxicity is rare
– But Vitamin E acts as a blood thinner
• Foods:
– Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.
Orange County Public Schools
Vitamin K
• Important for blood clotting
– Also has a role for bone health
• Mostly made in the intestines
• Foods:
– Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage
Orange County Public Schools
Water-Soluble Vitamins Vitamins Bs and C
Eight B vitamins: ◦ Thiamin (B-1)
◦ Riboflavin (B-2)
◦ Niacin (B-3)
◦ Pyridoxine (B-4)
◦ Cobalamin (B-12)
◦ Folic acid
◦ Pantothenic acid
◦ Biotin
Orange County Public Schools
Thiamin or B-1
• Helps to convert carbohydrates to energy
• Deficiency:
– Fatigue, nausea, depression, nerve damage
• Foods:
– Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal
Orange County Public Schools
Riboflavin or B-2
• Key to metabolism and red blood cells
• Deficiency:
– Dry, scaly skin
• Foods:
– Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs
Orange County Public Schools
Niacin or B-3
• Also involved with energy production
• Also helps with skin, nerves and digestive system
• Deficiency:
– Rare but causes: diarrhea, dermatitis, dementia and death
• Foods:
– Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods
Orange County Public Schools
Pyridoxine or B-6
• Involved in chemical reactions of proteins and amino acids
• Deficiency:
– Skin changes, dementia, nervous system disorders and anemia
• Foods:
– Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos
Orange County Public Schools
Cobalamin or B-12
• Helps with nervous system, red blood cells and DNA synthesis
• Deficiency:
– Nervous system disorders and pernicious anemia
• Foods:
– Only found in animal products
• Meat, fish, poultry, eggs, milk products and clams
Orange County Public Schools
Folic acid (Folacin, Folate)
• Key role in red blood cell formation and cell division
• Deficiency:
– Anemia, digestive disorders
• Foods:
– Leafy, dark green vegetables
– Also found in liver, beans, peas, asparagus, oranges, avocados
Orange County Public Schools
Pantothenic Acid and Biotin
• Help with metabolism and formation of some hormones
• Deficiencies are rare
• Foods:
– Almost any food, plant-based or animal-based
Orange County Public Schools
Vitamin C Important to bone health, blood vessel health,
cell structure and absorption of iron
Deficiency: ◦ Rare
Too much vitamin C
Foods: ◦ Melons, berries, tomatoes, potatoes, broccoli,
fortified juices, kiwi, mangos, yellow peppers and citrus fruits
Orange County Public Schools
Minerals
• 22 minerals are needed by the body
• Two categories:
– Major
• Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur
– Trace
• Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt
Orange County Public Schools
Sodium
• What does sodium do for you?
– Helps maintain fluid balance
– Helps transmit nerve impulses
– Influences contraction and relaxation of muscles
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Sodium & Health
• Too much sodium
– Causes high blood pressure
– May lead to fluid retention
Orange County Public Schools Sodium Savvy
• The human body requires about 500 mg of
sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.
• It is recommended to stay in a range of 1,500 to 2,400 mg / day.
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Sodium & Food
• On food labels:
– Monosodium glutamate (MSG)
– Baking soda
– Baking powder
– Disodium phosphate
– Sodium alginate
– Sodium nitrate or nitrite
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Reducing sodium in your diet
• Eat more fresh foods
• Eat less processed foods
• Look for low-sodium products
• Limit the salt you add to foods
• Experiment with other seasonings
• Use salt substitutes with caution
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Calcium
• The most abundant mineral in your body
– 99% is stored in the bones
• Known for bone health
• How much do you need?
– Males 19-50 years old: 1,000 mg / day
– Females 19-50 years old: 1,000 mg / day
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Calcium & Foods
• Dairy products, fortified juices, sardines
Food Calcium
Yogurt, plain (low-fat) Yogurt, flavored (low-fat)
1 cup - 415 mg 1 cup – 345 mg
Milk, skim Milk, 1-2%
1 cup – 302 mg 1 cup – 300 mg
Ice cream ½ cup – 88 mg
Broccoli, cooked ½ cup – 68 mg
Salmon, canned 3 oz – 165 mg
Fortified orange juice 8 oz – 300 mg
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Iron
• Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
– 70% of your body’s iron is in your hemoglobin
– Too little iron = too little oxygen
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Iron & Foods
• Heme iron:
– Found in animal products
• Red meats, liver, poultry and eggs
• Non-heme iron:
– Found in plant products
• Beans, nuts, seeds, dried fruits, fortified breads and cereals
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Iron supplements
Check with your doctor first.
High risk groups:
◦ Strict vegetarians
◦ Those who do not eat a balanced diet
◦ Those who are over 60
◦ Smokers and those who regularly drink alcohol
◦ Chronic dieters
◦ Those who suffer from food allergies, intolerances
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Water
• Essential for life
– It is possible to live without food than without water.
• Water makes up about 45-75% of your body weight
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Why is water important?
• Aids with transport
• Mechanical functions
• Helps to break substances down
• Helps to maintain body temperature/pH
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How much water do you need?
• Adequate intake:
– For men: 125 oz / day
– For women: 91 oz / day
– Ideally 80% of water should coming from drinking fluids.
• 20% of water intake should come from food
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140 calories
3-inch diameter
Calorie Difference: 210 calories
350 calories
6-inch diameter
20 Years Ago Today
BAGEL
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Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
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Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
20 Years Ago Today
SODA
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Physical Activity Reduces the risk of
• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Benefits of Physical Activity
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• 64% of adults are overweight in the U.S.
• Approximately 30% of adults are obese.
• 17 % of children ages 6-18 are overweight.
• Obesity is the second leading cause of unnecessary deaths.
• Consumers spend $33 billion a year on the diet industry.
• Every year, about 8 million Americans sign up for weight loss programs that offer a quick fix.
National Trends
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Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control
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How Much Exercise Do I Need?
• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:
• Minimum of 30 minutes
• Moderate-intense physical activity
• Most days of the week.
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What is Physical Fitness?
Good health or physical condition, especially as the result of exercise and proper nutrition.
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Components of Fitness? 4 Components of Fitness:
– Aerobic
– Muscular
– Flexibility
– Body Composition
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Aerobic Fitness
Defined – The body’s ability to take in and use oxygen
to produce energy. Aerobic activities make you breathe
hard & they increase your heart rate.
Some of these activities include:
- Jogging
- Walking
- Cross-country skiing
- Bicycling
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Moderate physical activities • Walking briskly (about 3½ mph)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 mph)
• Weight training (general light workout)
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Vigorous physical activities • Running/jogging (5 mph)
• Bicycling (more than 10 mph)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4½ mph)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)
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Muscular Fitness
Defined – The strength and endurance of your muscles.
Benefits:
• Improve performance
• Injury prevention
• Improves body composition
• Improves self image
Some activities include:
- Weight Lifting
- Push-Ups
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Flexibility
Defined – The ability to bend joints and stretch muscles through a full range of motion.
Some activities include:
- Stretching (Sit & Reach)
- Warm-up & Cool-down
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Body Composition
Defined – The amount of fat tissue relative to other tissue in your body.
- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.
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Exercise Your Body & Mind
Yoga, Pilates, Tai Chi
• Reduce Stress
• Increase strength
• Increase Flexibility
• Increase Energy
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Measuring Physical Activity Intensity – Target Heart Rate
Maximum Heart Rate (MHR)
220 – AGE = MHR
Target Heart Rate
MHR X .60 = Minimum Heart Rate
MHR X .80 = Maximum Heart Rate
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Target Heart Rate
Are you training at the right pace?
220-____ = _____ (MHR) _____x .60 = ______(low) ____ x .80 = ______ (high)
My range is _____ – ______ (60-80%)
Training Zones:
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Red Line Zone: 90-100%
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Criteria for a Healthy Meal • 800 kcalories or less
• 35% or fewer kcal from fat
– Emphasize monounsaturated, polyunsaturated oils
– 10% or less of total kcal from saturated & trans fats
– 100 mg or less of cholesterol
• 45-65% kcal from carbohydrates
– 10 gram or more from fiber
– 10% or fewer kcal from added sugars
• 15-25% kcal from protein
• 1200 mg or less of sodium
– About 1 teaspoon of salt
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Develop Healthy Menu Items
• Use existing menu items
• Modify existing items to make them more nutritious
• Create new selections
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Planning Considerations • Is the menu item tasty?
• Can each menu item be prepared properly by the cooking staff?
• Does the menu item blend with/complement the menu?
• Does the menu item meet the food habits/preferences of the guests?
• Is there a balance of color?
• Is there a balance of texture?
• Is there a balance of shape?
• Are flavors varied?
• Are the food combinations acceptable?
• Are cooking methods varied?
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To Modify A Recipe
1. Change/add healthy preparation techniques
2. Change/add healthy cooking techniques
3. Change an ingredient by
Reducing it
Eliminating it
Replacing it
4. Add a new ingredient
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Vary Your Veggies • Buy fresh veggies in season.
• Use more fresh or frozen, less canned (except low sodium).
• Have cut veggies available for snacks.
• Have salad with dinner every night.
• Add veggies to casseroles, pasta sauce, quick breads, etc.
• Choose dark salad greens over iceberg.
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Focus on Fruits
• Use fruits in salads, side dishes,main dishes, desserts, and for snacks.
• Keep fresh and dried fruit handy for snacks.
• Cut up fruit on cereal, pancakes, and waffles.
• Include canned and frozen fruits.
• Buy in season.
• Try unusual fruits.
• Choose fruit more often than juice.
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Get Your Calcium Rich Foods
• Focus on fat-free or low-fat milk.
• Drink fat-free or low-fat milk with meals and snacks.
• Choose low-fat cheeses.
• Use milk to make hot cereals.
• Have low-fat yogurt as a snack.
• Use lactose-free products if needed.
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Go Lean With Protein
• Select leanest cuts of meat.
• Trim all fat and remove skin from poultry.
• Prepare with no added fat.
• Choose lean luncheon meats.
• Eat beans as main dishes.
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Oils: Tips for Healthy Choices
• Use vegetable oils rather than solid fats.
• Substitute nuts for meat or cheese as snack or in a meal sometimes.
• Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.
• Select foods prepared with little or no fat.
• Select lean or low-fat foods most often.
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