NutritionDay 2

Nutrition

• Objectives:– The students will learn and understand the

importance of daily value and requirements of nutrients in food.

– The students will learn about calories and why they are important.

– The students will understand the importance of physical activity.

• SOL's: 9.1a, 9.1b, 9.1d, 9.1f, 9.2a,9.2b,

9.2c, 9.3c, 9.4a, 9.4b, 9.5a

How Much?

You can have too much of a good thing.

Daily Values

• Nutrient standards used on food labels, in grocery stores, and on some restaurant menus. Daily Values allow comparisons among foods with regard to their nutrient contents.

Daily Requirement

• The amount of a nutrient that will just prevent the development of specific deficiency signs

• This can involve vitamins and minerals as well as our energy containing foods.

Video ClipFood Labels

Daily Values

• What is a calorie?– One calorie is formally

defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

– Food energy: the amount of energy in food that is available through digestion

• 45-65 percent from carbohydrate

• 20-35 percent from fat• 10-35 percent from

protein

Discretionary Calories

• You need a certain number of calories to keep your body functioning and provide energy for physical activities.

• Think of the calories you need for energy like money you have to spend.  Each person has a total calorie “budget.”  This budget can be divided into “essentials” and “extras.”

Discretionary Calories

• Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. 

• These calories are the “extras” that can be used on luxuries like solid fats, added sugars, or on more food from any food group.  They are your “discretionary calories.”

Discretionary Calories

• Each person has an allowance for some discretionary calories.  But, many people have used up this allowance before lunch-time! 

• Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. 

• For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products. 

Discretionary Calories

You can use your discretionary calorie allowance to: 1. Eat more foods from any food group than the food

guide recommends. 2. Eat higher calorie forms of foods— those that contain

solid fats or added sugars.  Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.

3. Add fats or sweeteners to foods.  Examples are sauces, salad dressings, sugar, syrup, and butter.

4. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

Discretionary Calories

• For example, assume your calorie budget is 2,000 calories per day.  Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar.  Then you have 265 discretionary calories left. 

• You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal.  Or, you can spend them on sweets, sauces, or beverages. 

• Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

Your Diet and Activity

• Is physical activity an important factor to your diet?– Yes. Physical activity burns calories and can help

balance caloric intakes.– An active person requires more calories than a non

active person so this is taken into account when creating diets.

– Try to:• Engage in physical activity every day• Exercise at a comfortable effort level (this can be moderate, such as

brisk walking)• Exercise for a duration of at least 30 minutes total per day (this can

be intermittent, a few minutes here and there throughout the day)

What is physical activity?

• Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active.

• For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

• Some physical activities are not intense enough to help you meet the recommendations.

What is physical activity?Moderate physical activities include: • Walking briskly (about 3 ½ miles per hour) • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout)

What is physical activity?Vigorous physical activities include: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive)

Video ClipFood and Exercise

Class Work #2 – Food Labels

• Get in a Group

• Design your own food product.

• Draw the food label for your product.