Nutrition for Everyday Nutrition for Everyday Life.Life.

Chapter 18,19,20.Chapter 18,19,20.

Page 290-333Page 290-333

Classroom Mini UnitsClassroom Mini Units

Day 1 Canada Food Guide, Calories.Day 1 Canada Food Guide, Calories.

Day 2 Project WorkDay 2 Project Work

Day 3 Macronutrients, Micronutrients.Day 3 Macronutrients, Micronutrients.

Day 4 Project Work Day 4 Project Work

Day 5 Understanding Nutrition LabelingDay 5 Understanding Nutrition Labeling

Focus and references.Focus and references.

Canada’s food guide. pg.306-307 Canada’s food guide. pg.306-307 www.eatwellbeactive.gc.ca

Food groups. pg. 306-307Food groups. pg. 306-307 Servings. pg 307Servings. pg 307 Portion sizes. 307Portion sizes. 307 Carbohydrates, Proteins, Fats. pg 292-293Carbohydrates, Proteins, Fats. pg 292-293 Minerals and Vitamins pg. 294 Minerals and Vitamins pg. 294 Calories. pg. 296-299Calories. pg. 296-299 Reading labels. pg 314-315Reading labels. pg 314-315

Nutrition ProjectNutrition Project

Under the large umbrella topic of nutrition, Under the large umbrella topic of nutrition, choose a specific topic that is related and that choose a specific topic that is related and that interests you. Here’s what you need to do:interests you. Here’s what you need to do: Choose your topic from the text.Choose your topic from the text. Find 3 resources that you can useFind 3 resources that you can use Confirm topic with meConfirm topic with me Do the projectDo the project

Project OptionsProject Options

Possible project formats:Possible project formats: Power point ( 7 slides)Power point ( 7 slides) Essay ( 2 double spaced pages, 12 font)Essay ( 2 double spaced pages, 12 font) Poster (text and pictures)Poster (text and pictures)

All projects must have a works cited pageAll projects must have a works cited page Project due on Project due on

Unit 1 Unit 1

Canada Food Guide, Calories.

Canada’s food guide to Healthy Canada’s food guide to Healthy Eating.Eating.

““Total diet” approach focuses on a person’s Total diet” approach focuses on a person’s overall pattern of eating and the foods they overall pattern of eating and the foods they choose over time.choose over time.

The food guide puts foods into four food groups:The food guide puts foods into four food groups:

1.1. Grain ProductsGrain Products

2.2. Fruit and VegetablesFruit and Vegetables

3.3. Milk ProductsMilk Products

4.4. Meats and AlternativesMeats and Alternatives

Canada’s food guide to healthy Canada’s food guide to healthy eating sheet.eating sheet.

Serving size is important!!Serving size is important!! Do you go back for 2nds?? Do you go back for 2nds?? All things in moderation!All things in moderation!

What are calories?

Calories are the units used to measure the amount of Calories are the units used to measure the amount of energy we use.energy we use.

Calories are a measure of the amount of energy that Calories are a measure of the amount of energy that food will produce as it passes through the body.food will produce as it passes through the body.

10 gram of carbs = 40 calories10 gram of carbs = 40 calories 10 gram of protein = 40 calories10 gram of protein = 40 calories 10 gram of fat = 90 calories10 gram of fat = 90 calories

Energy Balance Equation.

Caloric intake = “energy in”Caloric intake = “energy in” Calories burned = “energy out”Calories burned = “energy out” Energy in = Energy out. Our weight does not Energy in = Energy out. Our weight does not

change.change. Energy in > Energy in > (greater than)(greater than) Energy out. We gain Energy out. We gain

weight.weight. Energy in < Energy in < (less than)(less than) Energy out. We loose Energy out. We loose

weight.weight.

HomeworkHomework

Fill in 3 day nutrition assignment sheet.Fill in 3 day nutrition assignment sheet.

Reference pg. 306-307, 318-319Reference pg. 306-307, 318-319

Unit twoUnit two

Macronutrients, Micronutrients

Macronutrients.Macronutrients.

CarbohydratesCarbohydrates ProteinsProteins FatsFats

Carbohydrates “Carbs”Carbohydrates “Carbs” The body converts carbs to The body converts carbs to

glucose (sugar) which is glucose (sugar) which is used for fuel for physical used for fuel for physical activity.activity.

Simple Carbs – sugar, give Simple Carbs – sugar, give burst of energy. fruit, milk, burst of energy. fruit, milk, yogurt, and fruit juices. Also yogurt, and fruit juices. Also in soft drinks, candy, in soft drinks, candy, cookies, cakes etc. cookies, cakes etc.

Complex Carbs – slower Complex Carbs – slower energy release. Bread, pasta, energy release. Bread, pasta, cereal, and rice.cereal, and rice.

Sprinter is like a simple carb.Sprinter is like a simple carb. Marathon runner is like a complex carb.Marathon runner is like a complex carb.

ProteinsProteins

They help digest food, They help digest food, fight infection and build fight infection and build blood. blood.

They only act as an They only act as an energy source when all energy source when all carbohydrates are carbohydrates are exhausted. exhausted.

Examples: eggs, meat, Examples: eggs, meat, fish, poultry and milk fish, poultry and milk products.products.

FatsFats

Are a concentrated source of Are a concentrated source of energy and very useful energy and very useful during prolong physical during prolong physical activity. activity.

Not all fats are “bad” some Not all fats are “bad” some play an important role in play an important role in body function. body function.

Good fats; granola bars, Good fats; granola bars, peanut butter, cheese, meats. peanut butter, cheese, meats.

Bad fats; hot dogs, chips, Bad fats; hot dogs, chips, French fries. French fries.

MicronutrientsMicronutrients

Minerals Minerals VitaminsVitamins

Minerals

Help get energy from carbs, proteins and fats, proteins and fats (macronutrients), and help make bones, proteins and blood. (calcium, iron, sodium and chloride)

VitaminsVitamins

Are chemicals the body needs to build and maintain its cells and to release energy from carbs, proteins , proteins and fats and fats (macronutrients).

Total Daily Caloric Need.

How many calories we need depends on; How many calories we need depends on; gender, body size, genetics, age, and physical gender, body size, genetics, age, and physical activity.activity.

Harris Benedict formula helps us calculate the Harris Benedict formula helps us calculate the amount of energy our body needs. This is amount of energy our body needs. This is called our Resting Metabolic Rate (RMR)called our Resting Metabolic Rate (RMR)

Reference page 299 and sheet.Reference page 299 and sheet.

Home work Due next class.Home work Due next class.

Do Total Caloric Need SheetDo Total Caloric Need Sheet

Text Reference pg. 289-299Text Reference pg. 289-299

Unit 3Unit 3

Understanding Nutrition Labeling

Nutrition Information on Food Nutrition Information on Food LabelsLabels

Understanding Nutrition Labelling to Make Understanding Nutrition Labelling to Make Informed Food ChoicesInformed Food Choices

Nutrition information provided on food labels pg.314

““Good source of Good source of vitamin C”vitamin C”

INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

• Nutrition Facts

• Ingredient List

• Nutrition Claims

• Health Claims“A healthy diet…”

2727

Nutrition Facts: easy to find, easy to read, and on more foods

Nutrition Facts are based on a specific amount of food - compare this to the amount you eat

All the nutrient information is based on this amount of food.

The specific amount is:• listed under the Nutrition Facts

title• listed in common measures

you use at home and a metric unit

• not necessarily a suggested quantity of food to consume

The % Daily Value (% DV) is:

a benchmark to evaluate the nutrient a benchmark to evaluate the nutrient content of foods.content of foods.

based on recommendations for a based on recommendations for a healthy diet. healthy diet.

used to determine whether there is a used to determine whether there is a lot or a little of a nutrient.lot or a little of a nutrient.

Choose between two similar products...Choose between two similar products...

Cereal 1Cereal 1 Cereal 2 Cereal 2

Use the % DV to make informed food choicesUse the % DV to make informed food choices

• all of the ingredients for a food are listed by weight, from the most to the least

• a source of certain nutrient information

• a source of information for people with allergies

INGREDIENTS: INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR

Example:

Use the ingredient list to make informed food choices

Nutrition claims

When you want to decrease the amount of certain nutrients:

FreeFree• none or hardly any of this nutrientnone or hardly any of this nutrient• an example is “sodium free”an example is “sodium free”

LowLow• a small amounta small amount• an example is “low fat”an example is “low fat”

ReducedReduced

• at least 25% less of the nutrient compared with a at least 25% less of the nutrient compared with a similar productsimilar product

• an example is “reduced in calories”an example is “reduced in calories”

LightLight• can be used on foods that are reduced in fat or can be used on foods that are reduced in fat or

reduced in caloriesreduced in calories

Nutrition claims

When you want to increase the amount of certain nutrients:

SourceSource• contains a significant amount of the nutrient contains a significant amount of the nutrient • an example is “source of fibre”an example is “source of fibre”

High or High or good sourcegood source

• contains a high amount of the nutrientcontains a high amount of the nutrient• an example is “high in vitamin C”an example is “high in vitamin C”

Very high or Very high or excellent excellent sourcesource

• contains a very high amount of the nutrientcontains a very high amount of the nutrient• an example is “excellent source of calcium”an example is “excellent source of calcium”

Nutrition Labelling SummaryNutrition Labelling Summary

Use Nutrition Facts, the ingredient list, nutrition Use Nutrition Facts, the ingredient list, nutrition and health claims to make informed food choices.and health claims to make informed food choices.

Nutrition Facts: easy to find, easy to read, and on Nutrition Facts: easy to find, easy to read, and on more foods. more foods.

Nutrition Facts are based on a specific amount of Nutrition Facts are based on a specific amount of food - compare this to the amount you eat. food - compare this to the amount you eat.

Use % Daily Value to see if a food has a lot or a Use % Daily Value to see if a food has a lot or a little of a nutrient.little of a nutrient.

Home workHome work

Do Understanding % Daily Value sheet.Do Understanding % Daily Value sheet. Text reference pg. 314-315Text reference pg. 314-315

BonusBonus One day calorie count. One day calorie count.

Make a detailed list of all the food and drink you Make a detailed list of all the food and drink you consumed today.consumed today.

Then go to;Then go to;www.caloriecount.about.com and from the labels add and from the labels add

up all calories you took in for today.up all calories you took in for today. Did your energy in match your energy out?Did your energy in match your energy out?

QuizzQuizz

What are the 4 Food groups What are the 4 Food groups

  

1.______________________ 1.______________________

  

2. ______________________ 2. ______________________

  

3. ______________________ 3. ______________________

  

4. _______________________ 4. _______________________

How many calories we need depends on 5 factorsHow many calories we need depends on 5 factors , list 3, list 3 of the 5 factors. of the 5 factors.

  

a. _________________ b. __________________ c. ___________________a. _________________ b. __________________ c. ___________________

Match the following PUT THE LETTER ON THE BLANK.Match the following PUT THE LETTER ON THE BLANK.

A. Help get energy from macronutrients. A. Help get energy from macronutrients.

B. They help digest food, fight infection and build blood. B. They help digest food, fight infection and build blood.

  

C. The body converts these to glucose which is used for fuel for physical activity.C. The body converts these to glucose which is used for fuel for physical activity.

  

D. Are a concentrated source of energy and very useful during prolong physical activity. D. Are a concentrated source of energy and very useful during prolong physical activity.

E. Are chemicals the body needs to build and maintain its cells and to release energy from E. Are chemicals the body needs to build and maintain its cells and to release energy from macronutrients. macronutrients.

____ Carbohydrates ____ Carbohydrates

  

_____ Proteins_____ Proteins

  

_____ Fats_____ Fats

  

_____ Minerals _____ Minerals

  

______ Vitamins______ Vitamins

Briefly explain the ENERGY BALANCE EQUATION. How do you maintain, gain, or loose weight? Briefly explain the ENERGY BALANCE EQUATION. How do you maintain, gain, or loose weight?