Healthy Citizens Are the Greatest Asset Any Country Can Have

Nutrition

“Healthy citizens are the greatest asset any country can have”

-Winston Churchhill

Nutrition Vocabulary

Fat freeLess than .5 Grams of fat per serving

Low fat3 grams of fat (or less) per serving

LeanLess than 10 grams of fat, 4 grams of saturated fat and 95 milligrams of cholesterol per serving

Light1/3 less calories or no more than ½ the fat of the higher calorie, higher-fat version; or no more than ½ the sodium of the higher-sodium version

Food AdditivesSubstances added to food intentionally to produce a desired effect

CholesterolA fat-like substance made by the body and found in certain foods

MetabolismThe rate at which food is converted into energy in body cells

Food guideA guide that tells how many servings from each food group are recommended each day

ProteinA nutrient that is needed for growth, to build, repair, and maintain body tissues, regulate body processes and to supply energy.

EnrichedNutrients lost in processing are added back

FortificationAdds nutrients not naturally present

CarbohydrateA nutrient that is the main source of energy for the body

Day 1: Reading Food Labels

1. Objectives:The students will be able to analyze different food labels.

The students will understand the great importance of food labels

The student will list the information required on a nutrition label through memorizing the “Five finger Rule”.

2. MaterialsItem of food that students are to evaluate, Worksheet “Food Label Evaluation” Transparency “Nutrition Facts”

3. ConceptsIngredient Listing- Labels list ingredients by weight, in descending order. The ingredient in greatest amount is first.

Food Additives- Substances added to food intentionally to produce a desired effect. Used to add nutrients, maintain texture, lengthen storage life, control food’s acidity, give flavor or color, help age foods,

Enriched- Nutrients lost in processing are added back. Breads, pastas, rice, made of refined grains are enriched with B vitamins and iron.

Fortification-Adds nutrients not naturally present. Vit D helps deposit calcium in bones, milk is fortified with Vit. D

Calorie-A unit of heat energy obtained from food.

BMR- based on your age, sex, size, how active you are

5 Finger Rule

Raise a finger if 10% or more of: Vitamins A, C, Calcium, Iron, Protein (5g+), fiber

Lower a finger if: Total fat 10% or more or 200 calories or more

If any fingers remain= nutritious food product

4. ActivityHave students complete “Food Label Evaluation” worksheet by analyzing different food labels. Discuss their findings together with the class

Day 2 Dietary Guidelines

Objective:Students will learn what the dietary guidelines are and how to incorporate them into their lives by setting personal goals.

Materials:Worksheets entitled: “Dietary Guideline challenges,” “Personal Performance,” “Personal Dietary Guideline,” and “Personal Inventory.”

Concepts:Eat a variety of foods

Balance the food you eat with physical activity-maintain or improve your weight.

Choose a diet with plenty of grain products, vegetables and fruits

Choose a diet low in fat, saturated fat, and cholesterol

Choose a diet moderate in sugars

Choose a diet moderate in salt and sodium

If you drink alcoholic beverages, do so in moderation

Activities:Introduction- Give students one minute to write the dietary guidelines on a piece of paper. Review the “Dietary Guidelines” with the class.

Discuss each dietary guideline while the students fill out the worksheet “Dietary Guideline Challenges.”

Use worksheet “Personal Performance” and have each student set goals for each dietary guideline.

Divide class into groups and have each group present information on one dietary guideline to the glass.

Use the “personal Inventory” worksheet and have students select the dietary guideline that is most difficult for them to follow. They should set a personal goal for improving their lifestyles concerning that guideline.

Day 3 The Six Basic Nutrients

Objectives:The students will define each of the six main categories of nutrients.

Students will describe the vitamins and minerals.

Materials:Worksheet “The food Guide Pyramid”

Concepts:The six nutrients are:

Carbohydrates, proteins, fats, vitamins, minerals, and water.

Lecture on what each nutrient is and their basic function.

Activity:Have students fill out the “Food Guide Pyramid” and what nutrients are supplied by each food group.

Matching

1. ______CarbohydratesA. Builds and repairs the body. Consists both complete and incomplete types.

2. ______ProteinB. Consists of both unsaturated and saturated types

3.______FatsC. Regulates the body temperature

4.______VitaminsD. The body’s main energy source

5. ______MineralsE. Regulates body functions and protects us from certain diseases.

6. ______WaterF. Build and regulate the body’s tissues and organs, bones, and muscles

7.______Excess body fat or adipose tissueA. Weight cycling

8.______The ratio of weight and heightB. Obesity

9.______The repeated cycle of losing and regaining weightC. Appetite

10.______A natural drive that protects us from starvationD. BMI

11.______A unit to measure energy in the bodyE. Hunger

12.______A desire rather than a need to eatF. Calorie

G. Fad Diet

H. Exercise

13.______ObesityA. a drug that decreases the appetite

14.______Body ImageB. to ride the body of food by vomiting or by using laxatives or diuretics.

15. ______PurgeC. a body weight that is 20 percent or more than desirable weight

16.______Anorectic DrugD. a perception a person had of his/her body’s appearance

E. a quick weight-loss strategy that is popular for a short period of time

17. List the seven Dietary Guidelines given to us by the USDA.

1.

2.

3.

4.

5.

6.

7.

1. List 2 Fad diets

1. List 3 ways to lower health risks

1. List 3 benefits of physical activity

1. In order to lose 1 pound per week, how many fewer calories a day should a person consume?

1. Calculate body mass index for a person who weighs 130 pounds and is 63 inches tall.

True/False

23.______Protein builds and repairs the body.

24.______In the digit method, you must have a minimum of two fingers up to say the food is healthy

25.______Water is a nutrient but provides no energy

26.______Nutrient dense foods are high in nutrients relative to their caloric content.

27.______All fat is bad for the body.

28.______Two slices of bread equals one serving size.

29.______If you or someone you know has an eating disorder it is best to keep it a secret

30.______Eating disorders are not just issues with food.

31.______Anorexia is characterized by an intense fear of gaining weight or being fat.

32.______The non-purging type of bulimia is when the person regularly engages in self induced vomiting or the misuse of laxatives, diuretics, or enemas.

33.______Many people with eating disorders suffer from low self-esteem and over criticize themselves

34.______A relapse is the return to addictive behavior after a period of having stopped it.

35.______Heart disease and stroke are risks associated with being overweight.

Multiple Choice

36. What health risk does a person with a BMI of 42 have?

A. LowB. HighC. Extremely high

37. A diet that is least likely to be a fad diet is

A. involves eating only one foodB. requires a weight-loss ad

C. guarantees resultsD. promotes proper eating and exercise

38. Anorexia Nervosa is an eating disorder characterized by self-starvation and a weight of ______percent or more below normal.

A. 40%B.5%

C. 90%D. 15%

39. Malnutrition is a condition in which the body does not get the ______required for good health.

A. EnergyB. saturated fat

C. nutrientsD. candy

40. ______is a condition in which the body does not have enough water, often due to bulimia.

A. hungerB. dehydration

C. fatigueD. anxiety