Nutrition

– Chapter 4, Lesson 3 - Creating a Healthy Eating Plan (pp.116-121)

– Chapter 4, Lesson 4 - Digestion and Excretion (pp. 122-127)

– Chapter 4, Lesson 5 - Body Image and Healthy Weight (pp. 128-130)

– Chapter 4, Lesson 6 - Maintaining a Healthy Weight (pp. 131-135)

Nutrition

Description– This unit will focus on making healthful food choices at

and away from home.  Students will participate in class discussion and activities that cover topics such as media messages, fast food choices, and social and cultural influences.

Nutrition

Essential Questions1. What is the right weight for me? 2. What is the importance of energy balance?

Nutrition

Enduring Understanding1. Being overweight or underweight can be

unhealthy. 2. Your weight is affected by the amount of calories

you consume and use for energy. 3. A healthy weight can help you avoid many

serious health problems.

NutritionVocabulary

Anorexia Nervosa Binge Eating Body Mass Index Bulimia Digestion Digestive System Eating Disorders Enzyme Excretion Excretory System

Healthful Eating Habits

Tips for creating healthful eating habits include:

Eat a variety of food from all the food groups in the recommended amounts.

Pay attention to your portions.

Keep the amount of high-fat or sugary foods to a minimum.

Don’t skip meals.

Begin the Day with a Healthful Breakfast

By the time you wake up in the morning, you may have gone 10 to 12 hours without eating.

If you start your day with a healthful breakfast, you will have energy for later in the day.

Begin the Day with a Healthful Breakfast

Eat foods that are high in complex carbohydrates– Oatmeal with fruit and milk, or eggs and toast

Consider a bean burrito– Beans are high in protein and fiber

Drink a glass of low-fat milk and orange juice

Take breakfast with you if you are in a hurry– String cheese, yogurt, fruit, whole-grain bagel

Packing a Healthful Lunch

If you eat a sandwich, use whole-grain bread

Consider a salad and choose fat-free dressing

Cheese sticks or yogurt will give you protein and calcium

A cereal bar will give you carbohydrates

Eat fruit

Drink unsweetened fruit juice or bottled water

Smart Snacking

When snacking, choose foods that are nutrient dense.

Nutrient dense Having a high amount of nutrients relative to the number of calories

You can tell if a snack is nutrient dense by looking at the MyPlate food groups.

Keeping Foods Safe

Keep your hands, utensils, and

surfaces clean.

Separate raw, cooked, and ready-to-eat

foods.

Cook foods thoroughly.

Serve safely. Follow directions.When in doubt,

throw it out.

Chill when necessary.

How Your Body Digests Food

Digestion begins in your mouth.

digestion The process by which the body breaks down food into smaller pieces that can be absorbed by the blood and sent to each cell in your body

How Your Body Digests Food

Food is processed in your body by the digestive system.

digestive system The group of organs that work together to break down foods into substances that your cells can use

The Meaning of Digest

The word digest comes from a Latin word meaning “to separate.”

Where Does Digestion Begin?

When you crush food with your teeth, saliva mixes with the food. Amylase, an enzyme in saliva, begins breaking down carbohydrates in the food.

saliva A digestive juice produced by the salivary glands in your mouth

enzyme A substance that aids in the body’s chemical reactions

Where Does Digestion Begin?

Your Digestive Organs

After you swallow, food moves into your esophagus, then into your stomach, then into the small intestines.

small intestines A coiled tube from 20 to 23 feet long, in which about 90 percent of digestion takes place

Your Digestive Organs

The liver and pancreas are two important organs in the digestive system.

liver A digestive gland that secretes a substance called bile, which helps to digest fats

pancreas A gland that helps the small intestine by producing pancreatic juice, a blend of enzymes that breaks down proteins, carbohydrates, and fats

Your Digestive Organs

The colon is the last stop for solid food the body can’t digest.

colon A tube five to six feet in length that plays a part in both digestion and excretion

Any water, vitamins, minerals, and salts left in the food mixture are absorbed by the colon.

Removing Wastes

Excretion is a process of the excretory system.

excretion The process the body uses to get rid of waste

excretory system The group of organs that work together to remove wastes

The excretory system also controls the body’s water levels.

Removing Wastes

The kidneys help in the production of red blood cells and the regulation of blood pressure.

kidneys Organs that remove waste material, including salts, from the blood

The bladder stores urine until it is ready to be passed out of the body.

Removing Wastes

Your body’s solid wastes are called feces, which are stored in the colon until that organ becomes full.

Strong muscles in the wall of the colon begin to contract, which is a signal that the colon must be emptied.

Caring for Your Digestive and Excretory Systems

Tips for Caring for Your Digestive and Excretory SystemsTips for Caring for Your Digestive and Excretory Systems

Eat a balanceddiet with low-fat,high-fiber foods

Eat a balanceddiet with low-fat,high-fiber foods

Drink plentyof water.

Drink plentyof water.

Brush your teeth at leasttwice a day, floss, and get

dental checkups twice a year.

Brush your teeth at leasttwice a day, floss, and get

dental checkups twice a year.

Get regular physical activity.

Get regular physical activity.

The USDA’s MyPlate

Good nutrition allows your body to grow and function in a healthy way.

nutrition The process of taking in food and using it for energy, growth, and good health

The USDA’s MyPlate

The USDA created the MyPlate food guidance system to help you make healthful food choices.

MyPlate food guidance system A guide for developing a healthful eating plan

http://www.choosemyplate.gov/

How to Meet Your Nutrient Needs

MyPlate makes recommendations on calorie consumption.

calorie A unit of heat that measures the energy available in foods

The MyPlate suggestions are based on your age, gender, and level of physical activity.

How to Meet Your Nutrient Needs

How Many Calories Do You Need?

Gender/AgeSedentary Lifestyle

Moderately Active Lifestyle

Active Lifestyle

Females,

Age 9–131600 calories per day 1200 calories per day 2200 calories per day

Males,

Age 9–131800 calories per day 2000 calories per day 2600 calories per day

How to Meet Your Nutrient Needs

What Are Your Food Group Needs Based on Calories?

Your Calorie Level 1600 1800 2000 2200 2400 2600

Fruits 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups

Vegetables 2 cups 2.5 cups 3 cups 3 cups 3 cups 3.5 cups

Grains 5 ounces 6 ounces 6 ounces 7 ounces 8 ounces 9 ounces

Meat and Beans 5 ounces 5 ounces 5.5 ounces 6 ounces 6.5 ounces 6.5 ounces

Milk 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups

Oils 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp.

Extra Calories 132 195 267 290 362 362

Eat a Variety of Foods

You can’t get all the nutrients your body needs from just one food group.

Try to get 45 to 65 percent of you food calories from carbohydrates, especially from low-fat, nutrient-rich foods.

Influences on Food Choices

Influences on Food ChoicesInfluences on Food Choices

LookFeel

SmellTaste

LookFeel

SmellTaste

FamiliarityFamiliarity CultureCulture

MediaMedia CostCostLand

ClimateLocal Agriculture

LandClimate

Local Agriculture

PeersPeers

ConvenienceConvenience

Getting the Nutrition Facts

Activity• You have been hired by a nutritional company to

examine what kids are eating . Your role is to record everything you eat for breakfast, lunch, dinner and snacks for TWO days. They are looking at calorie totals, fat totals, carbohydrate totals, protein totals, and two vitamins. ChooseMyPlate.gov is where you will complete this task.

• Keep Track of what you eat by writing the foods you eat on the myplate picture in the correct food groups for day 1 and day 2. Do this before you enter your day of food for both days on choosemyplate.gov (keep this and turn it in with the assignment, each day has one plate worksheet) Make sure to enter Day 1 online, then Day 2 online on different days; otherwise you will not have two separate days to print out. You have to print the day you enter the meals for that day’s nutrient intakes.

If you do not have access to the internet at home, please let me know I will arrange time for you to use a school computer

How to Track a Meal• Go to ChooseMyPlate.gov• On the right hand side in the blue box click on analyze my diet• Next click on assess your food intake• Log in by creating an account, it is free and easy• Then click save• Next click proceed to food intake• Enter food items by searching and then clicking on the food and the add button• After the food is added click select quantity under the food item• On the next screen go to the drop down bar and click the serving size you ate• Next to it is a small box labeled serving number: add the number of servings you ate• Next click enter food• Keep entering your foods until the whole day is put in• Then click save and analyze for day 1• Then click the box that says nutrient intakes• Click file, then print so that you have the page for day 1 to turn in• Look at the day and highlight the number of calories, fat, carbohydrates, protein, and pick two vitamins.• You will have to enter day 1 and day 2 on different days online to get both print outs…if you enter it all in

one day you will only have one print out.• Turn in: Day 1 nutrient intakes, Day 2 nutrient intakes and both myplate hand tracking tools.

Lunch Analysis RubricYou have been hired by a nutritional company to examine what kids are eating for lunch. Your role is to record everything you eat for breakfast, lunch, dinner and snacks for two days. They are looking at calorie totals, fat totals, carbohydrate totals, protein totals, and vitamins. Choosemyplate.gov is a source to help you accomplish this task. You will present your research to the “nutritional company”.

1. Completed two days analyzing school lunch _____/302. Calorie totals are present for each day _____/83. Fat totals are present for each day _____/84. Carbohydrate totals are present for each day _____/85. Protein totals are present for each day _____/86. AT LEAST TWO vitamins are present for each day _____/87. All foods eaten are listed for each day on myplate worksheet _____/15 (Day 1 sheet filled out and Day 2 sheet filled out)

TOTAL _____/85

Nutrition

• Considering Food Choices

Body Image

Body image can be influenced by the attitudes of family and friends and images from the media.

body image The way you see your body

Trying to change your weight in extreme ways can damage your health and be life threatening.

How to Develop a Positive Body Image

Accept yourself.

Remember that your growth stage affects your body shape.

Set reasonable goals to gain or lose weight.

Finding Your Healthy Weight Range

The Body Mass Index (BMI) can tell you if your weight is within a healthy range.

Body Mass Index A method for assessing your body size by taking your height and weight into account

Finding Your Healthy Weight Range

Calculating BMICalculating BMI

Multiply yourweight in pounds

by 0.45.

Multiply yourheight by inches

by 0.025.Square the result.

Divide your answerin step 1 by the

answer in step 2.

1 2 3

Finding Your Healthy Weight Range

Nutrition

Eating Disorders

The Benefits of a Healthy Weight

Being within a healthy weight range is important for wellness and helps you have a positive body image.

The Benefits of a Healthy Weight

Being Overweight Being Underweight

Increases risk of:

• High blood pressure

• Cardiovascular disease

• Type 2 diabetes

• Cancer

• Bone and muscle damage

Increases risk of:

• Slow development

• Fatigue

• Immunity problems

• Moodiness

Eating Disorders

People who feel bad about themselves or are depressed are more likely to develop eating disorders.

eating disorders Extreme eating behaviors that can lead to serious illness or even death

If you think that someone you know has an eating disorder, discuss this with an adult whom you trust.

Anorexia Nervosa

People with anorexia nervosa believe they are overweight even if they are very thin.

anorexia nervosa An eating disorder in which a person strongly fears gaining weight and starves herself or himself

Anorexia can cause blood pressure to drop and heart damage.

Bulimia Nervosa

People with bulimia nervosa may purge themselves by throwing up, using laxatives, or over exercising.

bulimia nervosa An eating disorder in which a person repeatedly eats large amounts of food and then purges

Bulimia can damage the colon, liver, kidneys, esophagus, and teeth.

Binge Eating

Binge eating is also called compulsive overeating.

binge eating A disorder in which a person repeatedly eats too much food at a time

Binge eating can lead to weight gain, heart disease, diabetes, and some types of cancer.

Calories and Weight

The Weight-Loss Energy EquationThe Weight-Loss Energy Equation

1 pound = 3,500 calories

To lose 1 pound in two weeks:• Eat 250 fewer calories a day

• Burn 250 extra calories a daythrough physical activity

OR

250 caloriesday

x 15 days = 3,500 calories

Tips for Maintaining a Healthy Weight

Balance the caloriesyou eat with the

calories your body burns.

Balance the caloriesyou eat with the

calories your body burns.

Choose healthful foodsand stay physically active.

Choose healthful foodsand stay physically active.

Eat larger servings if youneed to gain weight.

Eat larger servings if youneed to gain weight.

Eat smaller servings if youneed to lose weight.

Eat smaller servings if youneed to lose weight.

Chew food thoroughly.Chew food thoroughly. Avoid fad diets.Avoid fad diets.

Drink plenty of water.Drink plenty of water.

Only eat when you arehungry.

Only eat when you arehungry.

Use the MyPyramid asyour guide.

Use the MyPyramid asyour guide.

Nutrition Labels

Nutrients

What Nutrients Do You Need?

Your body needs the nutrients in food to perform the activities of daily life.

nutrients Substances in foods that your body needs to grow, have energy, and stay healthy

Six Types of NutrientsSix Types of Nutrients

Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates

Your body uses carbohydrates as its main source of energy.

carbohydrates The starches and sugars found in foods

Two Types of CarbohydratesTwo Types of Carbohydrates

SimpleSimple ComplexComplex

Carbohydrates

Some fiber is found in the tough, course part of plant foods such as the bran in whole-grain wheat and oats.

fiber A complex carbohydrate that the body cannot break down for energy

Proteins

Proteins are made up of compounds called amino acids.

proteins The nutrient group used to build and repair cells

Two Types of ProteinsTwo Types of Proteins

CompleteComplete IncompleteIncomplete

Fats

Fats help build and maintain your cell membranes

fats Nutrients that promote normal growth, give you energy, and keep your skin healthy

Fats carry vitamins A, D, E, and K to all parts of the body.

Fats

Saturated fats are found in meat, poultry, butter, and other dairy products.

saturated fats Fats that are usually solid at room temperature

Over time, eating too many saturated fats can increase the risk of heart disease and other diseases.

Fats

Your body makes two types of cholesterol.

cholesterol The waxy, fat-like substance that the body uses to build cells and make other substances

Two Types of CholesterolTwo Types of Cholesterol

HDL (“good”)HDL (“good”) LDL (“bad”)LDL (“bad”)

Fats

Blood levels of LDL cholesterol can rise if you eat too much trans fat, or trans fatty acids.

trans fatty acids A kind of fat formed when hydrogen is added to vegetable oil during processing

Vitamins

Some vitamins help your body fight disease, while others help your body produce energy.

vitamins Compounds that help to regulate body processes

Vitamins are either fat-soluble or water soluble.

Minerals

Minerals are important to your health.

minerals Substances the body uses to form healthy bones and teeth, keep blood healthy, and keep the heart and other organs working properly

Minerals

Mineral What It Does Where to Find It

Iron Helps make red blood cells Meat, poultry, beans

Calcium

Magnesium

Phosphorus

Helps build teeth and bones and keeps them strong

Milk, cheese, and other dairy products

PotassiumSodium Chloride

Helps maintain the body’s fluid balance

Bananas, cantaloupe, fish, vegetables, meats such as chicken and turkey

Water

A person can only live about one week without water.

Water

Carries nutrientsto your cells

Carries nutrientsto your cells

Helps you digestfood

Helps you digestfood

Helps your bodyremove waste

Helps your bodyremove waste

Helps regulateyour body

temperature

Helps regulateyour body

temperature

Guidelines for Good Nutrition

The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services have developed the Dietary Guidelines for Americans.

Make Smart Food Choices

Eat a variety of nutritious foods every day.Eat a variety of nutritious foods every day.

Choose to eat fruit instead of drinking fruit juices.Choose to eat fruit instead of drinking fruit juices.

Vary your vegetables and eat more of them.Vary your vegetables and eat more of them.

Half of the grains you eat should be whole grains.Half of the grains you eat should be whole grains.

Eat enough calcium-rich foods.Eat enough calcium-rich foods.

Eat a variety of protein-rich foods.Eat a variety of protein-rich foods.

Go easy on foods that are high in saturated fats.Go easy on foods that are high in saturated fats.

When you eat meat, choose lean cuts and dishes that are baked, broiled, or grilled.When you eat meat, choose lean cuts and dishes that are baked, broiled, or grilled.

Avoid Too Much Sugar and Salt

Too Much Sugar…Too Much Sugar… Too Much Salt…Too Much Salt…

• Fills you up an makes you less likely to eat healthy foods

• Promotes tooth decay• Is stored as fat, causing

weight gain

• Can increase blood pressure

Reading Ingredients Lists

Keep this in mind: Corn syrup,dextrose, and sucrose are all types of sugar. If they are among the first three items in a product’s ingredients list, the amount of added sugar is high.

Nutrition Day 9

Discuss Calorie King/ My Plate homework– Why do you think the U.S. government requires a

Nutrition Facts label on packaged foods? – How does choosing healthful foods show that you

are taking responsibility for personal health behavior?

– Why do you think it is often said that breakfast is the most important meal of the day?

Nutrition ReviewStudents will know:

Benefits of a Healthy Weight

Importance of Nutrients to Good Health

USDA Tips on Healthful Eating

Steps to Keeping Food Safe

Content-specific Vocabulary (see vocabulary list)

Students will be able to: Calculate total caloric

intake for a day. Identify nutrient-rich

foods. Design a dietary plan

which is suitable their energy needs.

Practice steps to keeping food safe.