Diet & Nutrition

FCS-FNW-1. Students will discuss basic nutrient requirements and their use in dietary planning.

Too Few Nutrients

Malnutrition is a serious health problem caused by a continuing lack of nutrients, or the body’s poor absorption or use of nutrients• Often is a result of food shortages or

poverty• BUT…even people who get enough to

eat can develop malnutrition if they make poor food choices

How Can the Community Help with Malnutrition?

Food Stamps• Government program

that helps people with limited income buy food

Women, Infants, and Children (WIC)• Government program

that gives food assistance and nutrition education to pregnant and nursing women, infants, and preschool children who are in need

Home Delivered Meals• Meals are delivered to

disabled or elderlyFood Banks

• Program that gets donations from community to distribute to people in need

Community Kitchens• Low cost or no cost

meals are provided to people

Nutritious Diets

There is no “perfect” diet because everyone is built different and has different nutrient needs.

However, there are a few guidelines to remember when creating a diet.• Remember, the word “diet” does not mean you

are “losing weight”. It is simply the foods you eat and the liquids you drink.

Nutrients Through the Lifespan

Each stage of the lifespan needs certain nutrients to help the body properly develop.

Infancy, childhood and the teen years are the most crucial years for proper intake of nutrients. The “grow” nutrient is most important.

Pregnant and lactating women usually need an increased intake of nutrients due to the changes in their bodies.

Adults and the elderly tend to decrease their intake of nutrients because their bodies are not growing. Instead, adults and the elderly have a slower metabolism and turn more nutrients into fat.

Nutritious DietsAdequate

• A diet that is sufficient in all needed nutrients

Balanced• A diet that offers correct servings from each of the

food groups

Moderation• Eating each of the food groups in proper amounts

Nutritious DietsPortion Distortion

• Serving food portions that are well beyond the recommended serving portion size (ex: Super Size)

Varied• A diet with a variety from each food group (ex:

eating grapes, strawberries and bananas…NOT just fruit – also from vegetable group)

Nutrient Dense• Choosing foods that offer the most nutrients for the

amount of calories they provide

Weekly Diet Worksheet

Your task is to develop a weekly diet for a teenager (either male or female) that follows the components of a nutritious diet.

Later, after we discuss Dietary Reference Intakes, you will revisit your weekly diet and make any necessary changes. • Use a pencil so changes can easily be made.

• Keep your diet realistic: consider foods that a teenager would want to eat, while remembering to present them in a healthy way.

Dietary Reference Intakes

Everyone needs the same nutrients • How much you need depends on:

AgeSizeActivity rateGenderMetabolism

Dietary Reference IntakesAs a teen, your nutrient needs are higher now than

they will be at any other time in your life.• Dietary Reference Intake (DRI’s) standards, which

give information on how much of each nutrient one needs to intake. They are part of the Recommended Daily Allowances (RDA’s).

• Remember, these requirements are researched and are also based on a daily diet.

• The USDA has a web link with a complete list of DRI’s listed at: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140

Dietary Reference Intakes WorksheetYou will make a DRI refrigerator magnet, specific for you and

your family, as a reminder for daily meals• Using the website listed below, customize the chart your teacher will give

you. Be certain to write clearly, in pen

• You may cut the chart according to how many family members you have

• It is suggested that you shade each family member’s row a different color using a colored pencil so it is easier for them to read.

The chart will be laminated and your teacher will give you magnets to put on the back.

Website: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/EAR%20Table.pdf

Nutrient DeficienciesA Nutrient Deficiency is a shortage of a nutrient

• If you do not get enough of a nutrient a deficiency will result and poor health or lack of energy may be the resultThe effects of some deficiencies take a

long time to show• Example: Not enough calcium in the

teen years may not show until the elderly years (less dense bones)

VITAMIN C: Scurvy

Scurvy can cause bleeding gums, “cork screw” hairs or bleeding follicles, and bleeding fingernails

Scurvy was first discovered in sailors…Do you know why?

PROTEIN: Kwashiorkor

Kwashiorkor is characterized by a protruding abdomen due to lack of proteins

This deficiency is usually seen in third world countries

IODINE: Goiter

Lack of iodine can cause your thyroid to enlarge and then produce a goiter

These can be painful and uncomfortable

Thyroid

IRON: Anemia

Low red blood cell count

Leads to poor transport of oxygen through the blood

VITAMIN A: Night Blindness

Unable to see properly at night

Things are viewed darker than they really are

The middle of this picture would be what someone with night blindness would see

VITAMIN D: Rickets

Rickets is characterized by bowed legs and bones

This is usually found in third world countries

CALCIUM: Osteoporosis

Lack of calcium will cause bones to become brittle and less dense than normal bones

Getting Too Many NutrientsPoor nutrition can also

result from getting too many nutrients• Example: too much fat can lead to

heart disease and other problems

Excess amounts of vitamins and minerals can cause serious harm to your body• Example: too much vitamin A can

damage your liverTaking too many vitamin and

mineral supplements can cause this