1 ©2002 Learning Zone Express Louanne Kaupa, RD, LN. Fall 2007

1 ©2002 Learning Zone Express Louanne Kaupa, RD, LN.

Fall 2007

November 14, 2013

Early Work: What foods contain carbohydrates?

Schedule Lecture Carbohydrates

Target: Understand the nutrient contribution of carbohydrates

©2002 Learning Zone Express2


Nutrients

The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.

Your body needs nutrients to…Fuel your energy.Help you grow.Repair itself.Maintain basic bodily functions.


Balance is Key

These three are the framework of the USDA

MyPlate: Balance - Eat foods from all groups of the USDA MyPlate.

Variety - Eat different foods from each food group.

Moderation - Eat smaller portions of foods from each group.

For years, people held to the idea that there are “bad” nutrients and “good” nutrients when, in fact, all nutrients play a certain role in the body. Even those nutrients once considered “bad” such as fats and carbohydrates perform vital functions in the body and if one consumes too many “good” nutrients such as vitamins or minerals there can be harmful results, as well.


The 6 Essential Nutrients

Water

Carbohydrates

Protein

Fat

Vitamins

Minerals


Water

Did you know? 1/2 to 3/4 of the human body consists of water!

Functions in the Body: Water carries nutrients to your cells and carries waste

from your body. Regulates body temperature. Dissolves vitamins, minerals, amino acids and other

nutrients. Lubricates joints.

It is recommended that teens drink 6-8 glasses (8 fl.oz each) of water each day. This is in addition to around 4 cups of water you get from food each day.

Sources

All beverages or fluids are a source of water. Solid Foods:

Lettuce, celery, and other crisp vegetables are composed of 90 percent or more water.

Protein-rich foods such as meat, fish, or chicken may contain as much as one-half to two-thirds their weight in water.

Grain products, which don’t seem watery at all, may be up to one-third water.

Fats, such as butter or margarine, and sugar are among the foods that contain the least water.

Some water, 1-2 cups per day, comes from inside our bodies as a byproduct of energy metabolism.

It is important to be aware of fluid intake. Water from drinking fluids is needed. Besides plain water, juices, milk, or other beverages boost fluid intake.

Activities

Read Water Article as a class

water vs gatorade sports hydration -10 min. What is the moral of the story? When do you

need sports drinks?

http://www.bing.com/videos/search?q=water+vs+gatorade+sports+hydration&view=detail&mid=D08EDFC9717CD4CD6D2ED08EDFC9717CD4CD6D2E&first=0&FORM=LKVR8


Carbohydrates

4 Calories Per Gram

Food Sources: Pasta, breads, cereals, grains, rice, fruits,

milk, yogurt and sweets.

Two types of Carbohydrates: Starches or Complex Carbohydrates Simple Carbohydrates

Carbohydrates are the body’s main source of energy and provide the body’s need for dietary fiber.


Simple Carbohydrates

Food Sources: Fruits, juices, milk, and yogurt. Candy, soda, and jelly.

• These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value. (Empty Calories)

Sugars

Lactose- Milk Sugar

Fructose- Fruit Sugar

Glucose (Dextrose)- Blood Sugar

Sucrose- Table Sugar (Glucose/Fructose)

Maltose- Malt Sugar (Barly)


Starches or Complex Carbohydrates

Food Sources: Whole grain breads and cereals,

pasta, vegetables, rice, tortilla and legumes.

Function in the Body: An excellent source of fuel (energy)

for the body. Rich in vitamins, minerals and fiber.


Fiber

Fiber is the plant material that doesn’t

break down when you digest food. Many, but not all, complex carbohydrates contain fiber.

Food Sources: Oatmeal, fruits, vegetables, whole grains and legumes.

Function in the Body: Aids in digestion. May reduce the risk of developing some diseases like

heart disease, diabetes and obesity, and certain types of cancer.

Helps promote regularity.

Activity

Clearing the Carbohydrate Confusion

what is glycemic index - YouTube

Chapter 6 Activity 3 worksheet

Chapter 6 Pg 100 1,3,5,8,15,18


http://www.youtube.com/watch?v=eTsPzH2NY40&feature=related

http://www.youtube.com/results?search_query=what+is+glycemic+index&sm=3

November 18, 2013

Early Work: What is a complex carbohydrate? What is the benefit for energy?

Schedule Finish Chapter Packet Test Review Whole Grains Labels Proteins

Target: Understand what a whole grain is and the benefits of choosing whole grains.

Parts of a Whole Grain

Whole Grains

Great Grains - Curtis Stone Commercial - YouTube

http://www.youtube.com/watch?v=Dbtx0LMc0Iw

http://www.youtube.com/watch?v=Dbtx0LMc0Iw

Reading a label

November 19, 2013

Early Work: What is the role of Fiber?

Schedule Study for test Test on Digestion and MyPlate Lab Planning Whole Grain Pancakes

Target: Demonstrate understanding of Digestion process and MyPlate recommendations

Lab Planning

Topping Provided

• Maple Syrup• Honey• Butter• Fresh Peanut Butter

Order• Strawberries• Bananas• Raspberries • Blueberries• Whipping Cream

November 21, 2013

Early WorkEarly Work: What nutrients are in grains?

ScheduleSchedule

Whole Grain Pancake Lab

Tuesday 11/26 Test RE-TAKE DAY

Target: Target: Produce a healthy whole grain pancake, crepe’, or biscuit.


December 2, 2011

Early Work: What is the role of Fiber?

Schedule Protein Notes Amino Acids Video Clip Worksheets Begin Fat Notes

Target: Understand how Amino Acids contribute to overall wellness.


Proteins 4 Cal Per Gram

Food Sources: Meat, fish,eggs, poultry, dairy products,

legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)

Function in the Body: Provides energy. Help to build, maintain, and repair body tissues.

Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.


Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.

Amino Acids

Two types of Protein: Complete Proteins:

• Contain all 9 essential amino acids. • They are found in animal sources.

Incomplete Proteins:• Lack one or more of the essential amino acids. • They are found in plant sources.

The best way to give the body complete proteins is to eat a wide

variety of foods throughout the day.

Activites

Video

complete proteins - Bing Videos

Protein structure - Bing Videos

Worksheets

http://www.bing.com/videos/search?q=complete+proteins&qs=n&sk=&sc=8-17&form=QBVR

http://www.bing.com/videos/search?q=Protein+structure&view=detail&mid=CD096589826CB4A03F97CD096589826CB4A03F97&first=0&FORM=LKVR

may 4, 2012

Early Work: Why is it important to eat a variety of foods?

Schedule Fat Notes Cholesterol Lab Planning

Target: Understand how cholesterol is linked to disease and health problems.


Fat - The most concentrated form of food energy (calories).9 Calories Per Gram

Food Sources: Butter, vegetable oils, salad dressings, nuts and

seeds, dairy products made with whole milk or cream, and meats.

Function in the Body: Provide substances needed for growth and healthy skin. Enhance the taste and texture of food. Required to carry “fat-soluble”

vitamins throughout the body. Provide energy.


Types of Fat

Saturated Fat: Fats that are usually solid at room temperature. Food Sources: Animal foods and tropical oils. The type of fat most strongly linked to high cholesterol and

increased risk of heart disease.

Unsaturated Fat: Fats that are liquid at room temperature. Polyunsaturated Fat:

• Food Sources: Vegetables and fish oils.• Provide two essential fatty acids necessary for bodily functions.

Monounsaturated Fat:• Food Sources: Olive oil, canola oil, nuts, seeds.• May play a role in reducing the risk of heart disease.

May 8, 2012

Early Work: What fat is a good fat? How can we tell the type of fat by looking at it?

Schedule Cholesterol Video Chapter Questions

Target: Understand the role of Vitamins and Minerals in overall heath and wellness


Cholesterol- A fat-like substance that is part of every cell of the body.

Function in the Body: Helps the body make necessary cells including skin, and

hormones. Aids in digestion. The human body manufactures all the cholesterol it needs.

You also get cholesterol from animal food products you eat.

Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides make up your total cholesterol.


LDL (Bad) CholesterolWhen too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) CholesterolHigh-density lipoprotein (HDL) cholesterol is known as “good” cholesterol HDL carries cholesterol away from the arteries and back to the liver, where it's passed from the body.

TriglyceridesTriglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more).

Activity

YouTube - Understanding Cholesterol (Heart Basics #5)

Cholesterol 101 | The Dr. Oz Show

Chapter 7 Questions- Protein and Fats Pg 114.


http://www.youtube.com/watch?v=hjv5OnbcjE8&feature=related

http://www.youtube.com/watch?v=hjv5OnbcjE8&feature=related

Classifications

White Board Carbohydrates Protein Fat

Place foods Hamburger Quinoa (Keen wa) Soy Spinach Whole wheat bread Snickers Coke Orange Juice Dasani Mac and Cheese French Fries

May 7, 2013

Early Work: What is good Cholesterol and bad Cholesterol?

Schedule Vitamins Notes Minerals Notes Videos

Target: Understand the role of Vitamins and Minerals in overall heath and wellness


Vitamins

Food Sources: Fruits, vegetables, milk, whole-grain breads,

cereals and legumes.

Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories).

Function in the Body: Help regulate the many chemical processes in the body. There are 13 different vitamins known to be required

each day for good health. Vitamins are separated into two types: Fat Soluble &

Water Soluble Vitamins.


Fat/Water Soluble Vitamins

Fat Soluble Vitamins Vitamins A, D, E, K Require fat for the stomach to allow them to be carried

into the blood stream for use (absorption). Can be stored in the body for later use.

Water Soluble Vitamins Vitamins C and B-complex Require water for absorption. Easily absorbed and passed through the body as

waste.


Vitamin A

Food Sources: Dark green, leafy vegetables, deep yellow

and orange fruits and vegetables, liver, milk, cheese, and eggs.

Function in the Body: Helps keep skin and hair healthy. Aids in night vision. Plays a role in developing

strong bones and teeth.

Video

YouTube - Vitamin A



Vitamin D

Food Sources: Vitamin D fortified milk, egg yolk, salmon,

and liver. Nonfood Source: the sun.

Function in the Body: Helps the body use calcium and phosphorus. Plays a role in building strong bones

and teeth.

Video

YouTube - Dr. Oz on The Importance of Vitamin D

Enriched Vs Fortified



Vitamin E

Food Sources: Whole-grain breads and cereals; dark green,

leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.

Function in the Body: Helps form red blood cells, muscles, and

other tissues like Hair, Skin, and nails.


Vitamin K

Food Sources: Dark green and leafy vegetables (such as

spinach, lettuce, kale, collard greens), and cabbage.

Function in the Body: Helps blood to clot.

Video

YouTube - Vitamin E

YouTube - Vitamin K



Vitamin B-complex

Food Sources: Whole grain and enriched breads and cereals;

dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk.

Function in the Body: Helps the body use the energy

from the foods we eat.


Vitamin C

Food Sources: Citrus fruits, strawberries, kiwi,

broccoli, tomatoes, and potatoes.

Function in the Body: Helps heal wounds. Helps maintain healthy bones,

teeth, and blood vessels. Boosts Immune System


Minerals

Food Sources: Meats, beans, nuts, fruits, vegetables, dairy

products, and grains.

Functions in the Body: The body depends on minerals for practically

every process necessary for life. The body requires 16 minerals daily.


Minerals Calcium Phosphorus Magnesium Sodium Potassium Iron Others include:

Iodine, Zinc, Copper, Sulfur, Chloride, etc.

Teens are lowest in Calcium and iron. Why do you think this is so?

May 8, 2013

Early Work: What does Iron do for your body?

Schedule

Finish Videos

Malnutrition

Target: Understand how minerals impact health

Video

YouTube – Iron

YouTube - Calcium 101 (Health Short)

Nutritional Benefits of Potassium – YouTube There is 1 min ad--Sorry



Nutrient Deficiency

A nutritional deficiency occurs when your body doesn’t get enough nutrients.

Symptoms: At first the symptoms may not seem serious. They may

include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.

However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.

The best way to avoid a nutrient deficiency is to eat a well balanced diet.

May 9, 2013

Early Work: Why Calcium is important to teens?

Schedule Dietary project: Introduce Track your food Lab Planning: Brownies

Target: Analyze daily food intake for 1 day.

NW Dietary Project 13.ppt

Test Review 6 nutrient classes

Proteins Carbohydrates Fats Vitamins Minerals Water

Enriched vs Fortified Teens deficient in what two nutrients? Where does Tofu come from? What nutrient is it

highest in? How much water do you need daily? Empty calories


Nutrient Basics Quiz

1. I serve many functions in the body. I help carry nutrients to the body’s cells and I also help regulate body temperature. I am____________.

2. I can be converted into energy. I am also used to build, maintain and repair body tissues. I am_________.

3. I have a bad reputation in many people’s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am______________.

4. I am the body’s main source of energy and I come in two forms, simple and complex. I am_______________.

5. I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am_____________.

6. I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am _________.

Fill in the blank with the appropriate nutrient.


You’re the Expert…

Jenny is an active teenage. She plays on the basketball and soccer teams at her school. Lately, however, she has been feeling tired and having trouble concentrating in school. She eats three meals a day, but tends to eat mostly cheese pizza, French fries, and Twinkies. Jenny comes to you for advice.

Working in small groups, create a sample diet for her which may help her overcome her nutritional deficiency. Be sure to include all of the 6 essential nutrients in her diet plan and explain briefly why you chose the foods you did.


Exploring the Web

Here are some suggested sites you and your class may want to investigate for more information on nutrients. http://www.nutrition.gov/home/index.php3

• Nutrition facts and information

http://www.nal.usda.gov:8001/py/pmap.htm• USDA Food Guide Pyramid information

http://vm.cfsan.fda.gov/list.html• The US FDA Center for Food Safety and Applied Nutrition

http://www.nal.usda.gov/fnic/• Food and Nutrition Information Center


Stop!


Nutrition Brochure

Topics Heart Disease

(athersclorosis) High Blood Pressure

(hypertension) Osteoporosis Diabetes Celiac Puberty and

Adolescents

Young Children (4-6yrs)

Lacto-Ovo Vegetarian Vegan Vegetarian Athletes Elderly Pregnancy Fructose Intolerance

2 per topic. May do alone or with partner


Requirements

Description of Topic

MyPyramid

Nutrients

Menu

Recipe

Refrences

Documents

1 ©2002 Learning Zone Express Louanne Kaupa, RD, LN. Fall 2007