Nutrition PowerPoint Notes - Ms.Chave`s
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Nutrition Who likes to eat food?
Outcomes that we are meeting:
W-9.1 – use your knowledge of a healthy, active lifestyle to promote and encourage family/peer/community involvement
W-9.5 – develop strategies that promote healthy nutritional choices for yourself and others
Take out a piece of paper and in your own words write what you think it means or an example.
Nutrient content claim
%DV (daily value)
Bill Nye – Nutrition Video
If we have time …. get into our poster groups
Vitamins and Minerals (Vitamin D and Calcium)
Canada’s Food Guide
What is Canada’s Food Guide?
What are the groups in Canada’s Food Guide?
What are the recommended servings for your age group?
Has anyone ever used it?
Canada’s Food Guide Video
Nutrient Groups Posters
Canada’s Food Guide is divided into categories that provide age and gender specific recommendations on the amount of food that should be eaten from each food group each day.
Vegetables and Fruit
Servings: Girls – 6-7
What is a serving?
Boys – 6-8
½ cup of fresh fruit or veggies 1 cup of raw leafy greens ½ cup of 100% juice (like from a juicer not a carton) Since veggies and fruit are the largest part of the rainbow they play the biggest role in a healthy eating pattern. Eat a LARGE variety to get the vitamins and minerals you need.
Servings: Girls – 6
What is a serving?
Boys – 7
1 slice of bread ½ a bagel
½ a pita ½ cup of cooked rice or quinoa 30 g of cereal ½ cup cooked pasta
Milk and Alternatives
Servings: Girls – 3-4
What is a serving?
Boys – 3-4
1 cup of milk ¾ cup of yogurt
50 g of cheese This group is key for developing bones, helping you grow and keeping teeth strong (CALCIUM)
Meat and Alternatives
Servings: Girls – 1-2
What is a serving?
½ cup of cooked fish, poultry or meat ¾ cup cooked legumes
2 eggs ¾ cup of tofu 2 tbsp peanut butter ¼ cup shelled nuts or seeds
Nutrients Eat better, feel better, be better.
Carbohydrates – give you energy Simple
Sugars with empty calories
Jam, candy, syrup
Full of fibre, vitamins and minerals
Lead to diabetes if eaten too much
Whole grains, fruits and veggies
The body will use fats and proteins stored in the body as fuel instead
May cause low energy, constipation (as carb foods are often high in fiber as well)
You may develop ketosis
Signs and symptoms of ketosis include nausea, headache and bad breath, as well as mental fatigue. Ketosis can cause your body to produce high levels of uric acid, which can be a risk factor for painful swelling of the joints and kidney stones
Fats – insulate, nerve function, brain development, padding Saturated
Bad for heart health
Healthier for you
Needed in small amounts
Solid at room temp
Liquid at room temp
Essential Fatty Acid Deficiency Dry
hair, mouth, throat, eyes
Excessive Cravings Painful
for fatty foods
Proteins – build and repair cells Complete
Come from animals
Contain everything you need
Meat, milk , eggs
2 incomplete are complimentary and make a complete (rice/beans)
Protein Deficiency Muscle
soreness, weakness, cramping
(swelling of hands, feet, ankles) as protein helps maintain proper fluid balance
Vitamins and Minerals – needed so the body can use other nutrients and function properly What do vitamins and minerals do?
Vitamins and minerals are what make your body work properly
Vitamin C and B need to be replaced daily in the body as they pass quickly through your system Vitamins and minerals boost immune system, support growth and development and help cells and organs function properly They own you.
Vitamin D – the sunshine vitamin
Your body manufactures it when in the sunlight! But ... We live in Canada and don’t get much in the winter.
Helps the body absorb calcium to build bones
It is very difficult to get all of the vitamin D you need from just food. Often it necessary to take a supplement.
Sources: egg yolks, oily/fatty fish like mackerel, fortified milk, soy milk and orange juice
Vitamin D Deficiency Excessive
sweating Noticeable and unexpected weakness Broken bones Chronic pain Depression-like feelings
Vitamin D Deficiency: Are You at Risk? Vitamin D deficiency occurs when you are not getting the recommended level of vitamin D over time. Certain people are at higher risk for vitamin D deficiency, including:
People who live in Grande Prairie, Alberta
People who spend little time in the sun or those who regularly cover up when outdoors
People living in nursing homes or other institutions or who are homebound;
People with certain medical conditions such as Celiac disease and inflammatory bowel disease
People taking medicines that affect vitamin D levels such as certain antiseizure medicines
People with very dark skin
Obese or very overweight people
Calcium is a mineral that is necessary for life. builds bones
helps our blood clot
Helps nerves send messages
Helps muscles contract
About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium.
That’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.
dairy products, spinach, kale, fortified orange juice
Needed for healthy digestion
Prevents colon cancer by removing harmful bacteria
Keeps you feeling good
Regulates blood sugar
Slows fat absorption
You get fiber from whole grains, fruits and veggies – notice how these are the same food groups as carbs!
Fiber Deficiency Risk
of developing colon cancer
Water … just drink it
You should be drinking 8 glasses of water per day
About 2L if you aren’t exercising or in really hot weather
Even if you’re mildly dehydrated you will feel tired and like you have no energy
What food and drinks provide us with water?
About 20% of our water needs come from food. Watermelon, oranges, grapes, cucumbers, tomatoes and peppers all have high water content. The other 80% comes from drinks.
Healthy drinks include water, milk and 100% juice (but no more than ½ a cup per day)
You may think athletes need sports drinks. These are only needed if you are engaged in more than 60 minutes of intense activity. They are needed to replace electrolytes. Chocolate milk is also one of the best after-workout drinks there is!
Prevents eye problems
Promotes healthy immune system
Keeps your skin healthy
Essential for growth and development
Sources: dark orange or green veggies like carrots, sweet potato, pumpkin, kale Orange fruits like cantaloupe, apricots, peaches, papaya and mango
Vitamin A Deficiency Increased risk of respiratory infection Delayed growth and bone development Infertility Fatigue Night blindness Foamy patches on the whites of the eye Blindness due to damage to the retina Dry skin and hair Broken fingernails
Needed to form collagen (helps hold cells together)
Essential for healthy bones, teeth, gums, and blood vessels
Helps body absorb iron
Aids in wound healing
Contributes to brain function
Sources: citrus fruits, kiwi, strawberries, guava, peppers, tomatoes, broccoli and spinach
Vitamin C Deficiency
Condition called scurvy (easy bruising, bleeding, joint and muscle pain
Tiredness and weakness
Swelling and discoloration of gums
Problem fighting infection
Changes in bones
Shortness of breath
Bleeding in the brain and around the heart (can cause death)
Vitamin E Antioxidant Helps
protect cells from damage
for red blood cell health
vegetable oils, nuts, green leafy vegetables, avocado, whole grains, liver, yams, turnip
Vitamin E Deficiency Muscle
weakness Loss of muscle mass Abnormal eye movements Vision problems Unsteady walking
Vitamin K Plays
a key role in blood clotting
for bone support
spinach, asparagus, broccoli, kale, chard beans, soybeans, eggs, strawberries, grapes, blueberries, meat
Vitamin K Deficiency Easy
bruising Excessive bleeding Blood in urine Heavier periods
Helps make red blood cells (or erythrocytes)
Important for nerve cell function
Sources: fish, red meat, poultry, milk, cheese, eggs
Vitamin B-12 Deficiency
Weakness, tiredness, light-headedness
Constipation, loss of appetite, gas
Numbness or tingling, problems walking
mental health issues such as depression, memory loss
Important for normal brain function
Helps break down proteins
Helps make red blood cells
Sources: potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, fortified cereal
Vitamin B-6 Deficiency
Anemia Itchy rashes Scaly skin on lips Cracks at the corners of the mouth Swollen tongue Depression Confusion Weakened immune system
Thiamine (Vitamin B-1) Helps
convert carbohydrates into energy Essential for heart, muscles and nervous system to function Sources:
fortified bread, cereals, pasta, lean meat, dried beans, soy foods, peas, whole grains
Thiamin Deficiency Headache Nausea Fatigue Irritability Depression
Niacin (Vitamin B-3) Helps
turn food into energy Maintains healthy skin Important for nerve function Sources:
meat, poultry, fish, peanuts
Cracked scaly skin
Burning in the mouth
Riboflavin (Vitamin B-2) Essential
for growth Turns carbs into energy Helps production of red blood cells Sources:
meat, legumes, nuts, dairy, green leafy veggies, broccoli, asparagus
Riboflavin Deficiency Anemia Mouth
or lip sores Skin disorders Sore throat
Folate (Vitamin B-9) Helps
make red blood cells and DNA
liver, legumes, green leafy veggies, asparagus and orange juice.
Folate Deficiency Weak,
tired light headed Forgetful Grouchy Loss of appetite Trouble concentrating
Strengthens immune system
Maintains sense of taste and appetite
Important for vision (works with vitamin A)
Prevents male infertility
Sources: oysters, shellfish, beef, lamb, pumpkin seeds, lentils, cashews, turkey
Loss of taste and smell
Iron Carries Helps
oxygen to all parts of the body
your brain work and develop
meat, fish, poultry (easily absorbed), spinach, oatmeal, cereal, yogurt
Iron Deficiency Anemia
(not enough hemoglobin – cant carry oxygen around the body) Exhaustion
Magnesium Needed Energy
for normal heart rhythm
block for DNA
muscles and nerves
Magnesium Deficiency Eye
Food Labels Food labels are found on packaged food to help you make informed food choices. They provide the following information:
the nutrition facts table
nutrition and health claims
What has to be included on a food label?
By law, most packaged food must be labelled with:
a nutrition facts table, which gives you information on:
percent daily values (% DV)
an ingredient list, which lists all the ingredients in a food by weight
this begins with the ingredient that weighs the most and ends with the ingredient that weighs the least
Some packaged food may also have nutrition and health claims. These claims describe :
amount of a nutrient in a food, for example: "low sodium“
positive effects of a food on your health, for example: "A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer."
Nutrient Dense Foods Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. What Foods Should I Eat?
Plan your meals and snacks to include
fruits and vegetables
grains, especially whole grains
low-fat or fat-free dairy products
seafood, lean poultry and meats, beans, eggs, and unsalted nuts
limited amounts of solid fats. Consume less than 10 percent of calories from saturated fats. Keep intake of trans fats as low as possible.
limited amounts of cholesterol, salt (sodium), and added sugars.
Serving Size Serving size is not necessarily the suggested quantity of food you should eat. The serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table.
%DV (% DV) daily value tells you if the serving size has a little or a lot of a particular nutrient.
Nutrient Content Claims describe the amount of a nutrient in a food. A good source of iron is an example of a nutrient content claim.
Health Claims are statements about the helpful effects of a certain food consumed within a healthy diet on a person's health. For example, a healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease is a health claim.
Assignment – Homework
BRING a food package (that can be flattened and stapled to a regular piece of paper to evaluate the label)
must contain fat, carbs, and protein not
use a beverage
What are some small changes that I can make in order to make healthier choices?
Turn to the person on your left and tell them two unhealthy habits you have when it comes to food choices.
Now tell them two things you can do to make better choices.
Here are some tips to choose healthier options:
Small changes can make a big impact. Try to:
Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavor.
Keep a fruit bowl stocked at home for fast snacks.
Eat breakfast every day so you’re less likely to snack on junk food in the morning. A wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, minerals and fiber. Other fast and healthy options include yogurt with fruit or whole grain toast.
Don’t skip lunch or dinner either.
Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave, instead of deep frying.
Reduce the size of your meals.
Don’t add salt to your food.
Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
Change your meeting place. Rather than meeting up with your friends at the mall food court, suggest a food outlet that serves healthier foods, such as Subway, Press’d, Jeffery’s or any other restaurant that serves sandwiches, soups and salads.
How can I help my friends and family eat healthy too?
A lot of the time it is easier to make healthy choices when the people around you are making the same choices as you.
Lobby your school canteen for healthier food choices.
Ask your school canteen to include a range of low-price healthy food choices.
Help with the grocery shopping and choose fewer processed foods.
Get involved in cooking at home.
Make a list of some healthy foods that could be put into a vending machine.
Get into groups of 3 or 4 and come up with at least 10 foods that could go into a vending machine.
Keep in mind it needs to be foods that are healthy and will not go bad.
Some healthy alternatives may be:
• Trans fat-free popcorn
• Trans fat-free potato chips
• Nuts such as almonds, pistachios or cashews
• Pumpkin and sunflower seeds
• Dried fruits such as cranberries, apricots and raisins
• Fruit leathers
• Low-fat crackers
• Brown rice crackers
• Canned fruit in natural juices
• Rice cakes
• Whole grain granola and fruit bars
• Bottled water
• Sugar-free beverages
• Sugar-free cookies
How does Charles Spencer measure up?
Healthy Nutrition Squad Worksheet
Get into groups of 4 or 5. Go to the cafeteria or vending machines and fill out as much of the worksheet as you can.
Come back to the room as soon as you have finished
Teach Every Child About Food
Questions: Please make notes during the video How dangerous is obesity?
What effects does it have on the population? What does it cost us? Who does it hurt? How can we change? How much money do you spend on fast food?
Breakfast: Most Important Meal of the Day
Greater physical stamina, better concentration at school or work, a more efficient metabolism—the evidence is overwhelming that a healthy breakfast is the key to a productive day.
Yet it’s the meal most likely to be skipped by children, teenagers, and adults alike.
This video brings home the importance of the day’s first meal by exploring the numerous mental and physical benefits of a nutritious breakfast. Viewers will understand the relationship between eating and metabolism, specifically between breakfast and blood-sugar levels.
Who eats breakfast?
What reasons do you have for skipping it?
EAT BREAKFAST !!!!!!
Breakfast helps you meet your nutrient needs. Breakfast provides essential vitamins and minerals for healthy growth and development. Those who skip breakfast may not make up for missed nutrients later in the day.
Those who eat breakfast do better at school. Eating breakfast is associated with improved memory skills, better test grades and greater school attendance rates. Teens who miss breakfast may feel tired and hungry, and find it hard to concentrate.
Breakfast is linked to healthier body weights. People who regularly eat breakfast have healthier body weights than those who skip breakfast.
Breakfast eaters have healthier lifestyle habits. Children and adults who eat breakfast tend to make healthy food choices throughout the day and are more physically active than those who skip breakfast.
Not Hungry? It's a common complaint in the morning, but not a good reason to skip breakfast! If you aren't hungry for breakfast first thing in the day, try eating at least a small amount of something nutritious, like a banana. Then balance out your breakfast by packing some more foods to-go, like a cereal bar, muffin and yogurt drink. That way you'll have something healthy to eat when hunger does set in.
No Time? Try these time saving tips to help your family make time for breakfast:
Make it a rule that all homework is done before bed.
put your clothes out the night before
Get lunches packed and in the fridge in the evening
Set out all the things you need for breakfast the night before
Have a variety of quick and easy breakfast foods on hand
Keep the television turned off and cell phones away until you’ve eaten
S – specific
M – measurable
A – Attainable
R – Realistic
T – timely
S – Specific
Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the five “W” questions: *Who: Who is involved? *What: What do I want to accomplish? *Where: Identify a location. *When: Establish a time frame. *Why: Specific reasons, purpose or benefits of accomplishing the goal. EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”
M – measurable Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. To determine if your goal is measurable, ask questions such as…… How much? How many? How will I know when it is accomplished?
A – attainable
Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
R – realistic
Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were things you love.
T – timely
Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Feel sick in the morning?
***make a smoothie to drink instead of eating heavy foods bring some breakfast foods to school with you (muffins, fruits, yogurt, cereal bars)
Watching your weight?
Its not going to do you any good to skip breakfast. This will actually cause you to gain weight. You cannot save your calories for later in the day. It does NO ONE any good.