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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
