Knowing what your eating and getting what you need.

Today’s lesson is to help you guys understand…◦ What nutrients you need!◦ How to find those nutrients!◦ What happens if you don’t get those nutrients!

Nutrient Daily Unit of Measure

Total Fat 65 Grams (g)

Sodium 300 Milligrams (mg)

Potassium 3500 Milligrams (mg)

Total Carbohydrates

300 Grams (g)

Fiber 25 Grams (g)

Protein 50 Grams (g)

Vitamin A 5000 International Unit (IU)

Nutrient Daily Unit of Measure

Vitamin C 60 Milligrams (mg)

Calcium 60 Milligrams (mg)

Iron 18 Milligrams (mg)

Vitamin D 400 International Unit (IU)

Vitamin E 30 International Unit (IU)

Vitamin K 80 Micrograms (µg)

Biotin 300 Micrograms (µg)

What happens if I don’t get the right amount of

nutrients?

Deficiency- When you don’t have enough of a nutrient in your body.

Toxicity- When you have too much of a nutrient in your body.

Deficiency SymptomsoNight blindness is one of the first signs of vitamin A deficiency. oSoftening of SkulloBone PainoHair LossoDizzinessoNausea

Important ForoEye sight oBone DevelopmentoHealthy Skin

Deficiency SymptomsoSCURVY- Spots on the skin, spongy bleeding gums. Advanced scurvy may have open sores on the skin and cause teeth to fall out.Toxicity SymptomsoNausea and Diarrhea

Important ForoAmino Acid formationoHealingoImmune SystemoIron absorption

Deficiency SymptomsoOsteoporosis- Weak brittle bones.oMuscle CrampsoOsteomalacia- Soft bones.Toxicity SymptomsoCalcium will start to deposit in your soft tissue causing it to harden

Important ForoHealthy bones and teeth. oMuscle functioning oBlood clotting

Deficiency SymptomsoFatigueoHair lossoBrittle nailsToxicity SymptomsoNausea oVomitingoLiver Failure

Important ForoHelps the blood carry Oxygen to the bodyoHelps your body produce energyoHelps Immune system

Deficiency SymptomsoConstipationoHigh cholesterol

Toxicity SymptomsoDehydrationoOther deficiencies

Important ForoHelps bowel movementsoHelps lower cholesterol

Nutrient Daily Unit of Measure

Total Fat 65 Grams (g)

Sodium 300 Milligrams (mg)

Potassium 3500 Milligrams (mg)

Total Carbohydrates

300 Grams (g)

Fiber 25 Grams (g)

Protein 50 Grams (g)

Vitamin A 5000 International Unit (IU)

Nutrient Daily Unit of Measure

Vitamin C 60 Milligrams (mg)

Calcium 60 Milligrams (mg)

Iron 18 Milligrams (mg)

Vitamin D 400 International Unit (IU)

Vitamin E 30 International Unit (IU)

Vitamin K 80 Micrograms (µg)

Biotin 300 Micrograms (µg)

How do I keep track of all those nutrients?

1. Serving size Serving size tells youhow much of a food isequal to one servingthis is so you knowhow much a nutrientyou consumed. In thiscase one serving is 1cup.

Questions1. If I bad two cups of

this food how many servings did I have?

2. CaloriesThis section shows youhow many calories are in a serving. It also shows you how many calories comefrom fat.40 low

100 moderate

400 high

Questions1. What would I do if I

wanted to know what percentage of the calories came from fat?

2. LimitThis section shows youwhat nutrients to limit inyour diet. Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Questions1. If I had 3 servings how

many grams of total fat did I eat?

4. NeedA list of the vitamins andminerals in each serving.This helps you findnutrient-dense foods. Most Americans don’tget enough Vitamin A, C,Calcium, Iron, or Fiber.

Questions1. Would you consider this

food nutrient dense?

5. FootnoteThis section is the same inevery product and everyfood. It gives advice onhow many nutrients youshould consume eachday.Less than means limitBlank means at least

Questions1. How many grams of

Total carbohydrates should we get per day?

2. What percentage of that can we get from one serving of this food?

6. Percent Daily Value

This tells you whatpercentage of your dailyNutrient needs you aregetting in each serving. ThesePercentages are based onyour RDA.

Questions1. If I ate 2 servings of this

what percentage of Vitamin A would I be getting? Total fat? Sodium?

Ingredients-gives you a running list of which items went into making the food you are about to eat. Ingredients are listed in order according to how much of the ingredient the food contains or the weight of the food. An important thing to remember is, if you can not pronounce an ingredient listed, then you should probably avoid it!

Stay away from empty calories!

Make your foods nutrient dense!

Read the food labels!

Eat foods that don’t require a food label!

1. How many servings are in a container?

2. What is the serving size?3. How many grams of fiber

is in 2 bars?4. How many grams of

sugar is in 3 bars?5. What ingredient is found

in the greatest quantity?

1. Get a worksheet2. Get a food label3. Color Code your food

label4. Answer the questions

about your food label5. Keep your assignment

on your desk so we can correct it.

1. What is the difference between a deficiency and toxicity?

2. How do you figure out the percentage of calories that come from fat in a food?

3. For TOTAL CALORIES what is low? What is moderate? What is High?

4. What are examples of nutrients you should limit?

5. What are examples of nutrients that are good for you?

6. What Percentage of your daily allowance is low? High?

7. What is significant about the order of the items in the ingredients list?

1. What food are you analyzing? Write it on the top of your paper

2. Do you predict this food will be healthy or unhealthy?3. Answer the following questions…

1. What is the serving size? 2. How many calories are in one serving?3. What percentage of the calories are from fat?

Is this high or low? (fat calories divided by calories)4. What %DV is there for sodium? Is this high or

low?5. How much saturated fat is there?6. Is this food high in any vitamins or minerals?7. Would you consider this food to be nutrient-

dense?8. Would you consider this food to be healthy or

unhealthy?