Nutrition :

"You are what you eat"

 Unit Two

10 Day Unit
Nutrition...You Are What You Eat!
Identify the key nutrients in balanced eating habits
modifying sodium, sugar, low fiber, saturated and trans fats,
while emphasizing the importance of exercise for
cardiovascular health and weight control.
Students will participate in a nutritional self- assessment
and will test on the Presidential Youth Fitness program
called the FITNESSGRAM, to determine their level of
fitness against the National Standards.
Students will plan and partake in a Healthy Foods Day!
Global Context:
Globalization and Sustainability
Key and Related Concepts:
Culture and Refinement/ Energy
Statement of Inquiry:
Researching global culture centenarians sustainability, show that
we must be open to healthy eating refinement, to feel and
function well, feeding bodies and minds for proper energy, while
preventing disease in the long term.
Inquiry Question:
The Wellness Unit identified clear connections to preventing diseases, many of them
associated with lifestyle choices including nutritional and exercise habits. If we compare
and contrast all the recommendations on how to eat healthy, can we come to the truth on
how to feel and function well, while preventing disease and promoting longevity?
1950s-1960s Evolution of USDAs Food Guidance
1940s

1916
Food for Young Children

1970s 2005
1992
 2015-2020 Dietary Guidelines

Follow a healthy eating pattern across the lifespan. Eating

patterns are the combination of foods and drinks that a
person eats over time.
Focus on variety, nutrient-dense foods, and amount
Limit calories from added sugars and saturated fats, and
reduce sodium intake
Shift to healthier food and beverage choices
Support healthy eating patterns for all
Importantly, the guidelines suggest Americans should consume:
Variety of vegetables, including dark green, red and orange, legumes
(beans and peas), starchy and other vegetables
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or
fortified soy beverages
A variety of protein foods, including seafood, lean meats and poultry, eggs,
legumes(beans and peas), soy products, and nuts and seeds
Oils, including those from plants: canola, corn, olive, peanut, safflower,
soybean, and sunflower. Oils also are naturally present in nuts, seeds,
seafood, olives, and avocados.
Further, Americans should be encouraged to consume:

Less than 10 percent of calories per day from added sugars. ChooseMyPlate.gov
provides more information about added sugars, which are sugars and syrups that are added to
foods or beverages when they are processed or prepared. This does not include naturally
occurring sugars such as those consumed as part of milk and fruits.

Less than 10 percent of calories per day from saturated fats. The Nutrition Facts label
can be used to check for saturated fats. Foods that are high in saturated fat include butter,
whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil.

Less than 2,300 milligrams (mg) per day of sodium for people over the age of 14 years
and less for those younger. The Nutrition Facts label is a helpful tool to check for sodium,
especially in processed foods like pizza, pasta dishes, sauces, and soups.
Dr. Weil's
Anti-
Inflammatory
Food
Pyramid
THE BLUE ZONES DIET -- I've just finished a book on what the world's longest-lived people
eat.
Here's a sneak preview.

1. 95% plant based diet (you can have up to 1 serving of meat, 3 servings of fish and 3 eggs
per week)
2. NO cow's dairy
3. Eat beans daily (ideally a cup)
4. Snack only on nuts and whole fruits
5. Grains are fine, as long as some fat and protein accompany them (think peanut butter
sandwich,
thai tofu with rice or spaghetti with olive oil)
6. Drink only water, tea, coffee and red wine.
7. Indulge when you feel like it. And then guiltlessly come back to 1-6.

Live Life!

Dan
https://www.youtube.com/embed/G331P-Mgows?
 Nutrition
Moderation
and Variety
Recognize foods that need to be moderated
Animal (saturated) fats
Trans fats
Refined Grains (breads, cereal, rice and pasta)
need to be whole. Check the fiber content amount.
Sugars
Sodium
Carbohydrates:
Simple
Complex
Protein:
High quality-Essential Amino Acids
Low Quality-Nonessential Amino Acids
Fats:
Unsaturated
Saturated
Trans fats
 calorie: the amount of heat needed to raise
1 kg of water 1 degree centigrade

Carbohydrates: 4 calories/gram

Protein: 4 calories/gram
but watch out for piggy back fat-(4+9=13calories/gram)

Fat: 9 calories/gram
45-65% of Diet
 Gains with Whole Grains
Refined grains have been milled
the bran and germ are removed.
This process also removes much of
the
B vitamins, iron, and dietary
fiber.
Some refined grains are enriched.
This means certain B vitamins
(thiamin, riboflavin, niacin, folic
acid) and iron are added back after
processing. Fiber is not added back
to most enriched grains.
What counts as an ounce equivalent serving of a whole grain food?
1 slice whole wheat
bread (16 g of whole
grain)
cup of cooked
cereal, rice, pasta
1 cup dry flake cereal
cup dense cereal
(granola)
1 cups puffed
cereals
Whole grains are consumed in the U.S. as a single food or an ingredient in a product
How Many of the Following Whole Grains have you Consumed?
Amaranth Quinoa
Barley
Sorghum
Brown rice
Spelt
Buckwheat
Teff
Bulgur
Triticale
Emmer
Whole corn
Farro
Whole-grain pasta
Grano
Whole rye
Kamut
Whole wheat
Millet
Whole-wheat couscous
Oatmeal and whole oats
Wild rice
Popcorn
 Complex Carbohydrates are also High in Fiber
Whole grain pastas, breads, cereals, starchy
vegetables(squash, broccoli, cauliflower, legumes-peas,
beans)
Diet abundant in complex carbohydrates= true energy
foods
High Fiber Foods include Complex carbos, and fruits and
vegetables. These foods add bulk to digestion, helping to
prevent constipation, intestinal and colon cancers. (2nd
leading cancer killer of women, and 3rd leading cancer
killer of men.
 Natural Sugars - found in fruits(fructose),
sweet vegetables(dextrose found in corn, peas,
etc.), and milk products(lactose)
Refined sugars - cane or beet sugar
Processed sugars - cakes, pies, cookies, corn
syrup, candy bars, honey, high fructose corn
syrup, etc.
Which type of sugar is best: Natural, Refined,
or Processed? Why?
Considering Simple Carbohydrates:
Natural sugars are the best,
because they have vitamins,
minerals, and fiber, the
remaining two dont.
 Natural Sugars - found in fruits(fructose),
sweet vegetables(dextrose found in corn,
peas, etc.), and milk products(lactose)
Refined sugars - cane or beet sugar
Processed sugars - cakes, pies, cookies, corn
syrup, candy bars, honey, high fructose corn
syrup, etc.
 Considering complex carbos:

Blood
Sugar
Glucose
Levels

10:00 AM Lunch
Breakfast Simple Carbs give you that mid morning
Crash of Energy
Nutritionfacts.org Dr. Gregor, Which type of sugar is best?

https://www.youtube.com/watch?v=EXeSoEgnXS4

Nutritionfacts.org Dr. Gregor, Artificial Sugars

https://www.youtube.com/watch?v=Pdec8clsV7Q

Dr. Lustig Sugar Addiction

https://www.youtube.com/watch?v=bDWN5FLgbdI
 Sugar
Q: Is secondary diabetes
caused by too much sugar?
Q: Are tooth decay and
obesity?
Q: How about
hyperactivity?
Sugar
A: No, its caused by not
consuming nutritional food
and being overweight.

A: Yes, they are.

A: Research cant relate

them to each other, but
improper diet can make
you feel anxious and jittery.
 Simple Carbohydrates. What YOU Can Do

Choose more healthy snacks that are low in fat and sugar and
high in fiber
Snack on fruits and cut-up vegetables
Limit foods high in added sugars
Check ingredient lists for added sugars: high fructose corn
syrup, sucrose, corn sweetener, corn syrup
Regular soft drinks, candy, cakes, cookies, pies are a major
sources of added sugar and should be part of discretionary
calories or those that you moderate.
 PROTEIN
Building blocks of bone, tissue,
muscle, etc.
10-35% of a diet (secondary source of
energy)
Typical Americans eat a lot of protein
from animals
4 calories/gram for lean protein but
(4 + 9 = 13 calories with piggy back fat)
Amino acids-break up protein into: high
quality(essential amino acids) and low
quality(non essential amino acids)
 High Quality Protein

Animal Protein can be high in fat, if not chosen carefully.

Too many Animal (Saturated) Fats can promote heart disease.

Ways to Moderate Animal (Saturated) Fats:

Meat (Red Meat balanced with Poultry (Turkey and Chicken), Fish
And meat alternates Eggs and Plant Protein (Beans, Nuts, Seeds,
Mixing Whole Grains and Vegetables)
Milk Whole and 2% versus % and Skim Milk
Cheese Whole Milk versus Skim Milk
Low Quality Proteins are not Low Quality!
Plant origin-(Whole grains,
vegetables, beans, peas, brown rice,
nuts, seeds, etc.)
The soybean (Edamame, Tofu) is the
highest quality protein from a plant.
Anytime you eat whole grains with
vegetables, it make high protein.
People are concerned that vegetarians
may lack essential amino acids from
animal origins.
2 low quality = 1 high quality
 Ten Ways to Get Protein
https://www.youtube.com/watch?v=I1eQEYClaOI
 Considering Protein

Do athletes
require more
protein?
Considering Protein-Cont.
Studies indicate yes, they do
require more. Yet, the typical
American already consumes more
in his/her diet. Protein powder
drinks may strain kidneys from
excess.
More of a concern, is that
supplements (Protein powder
drinks, Vitamin Pills, Herbal
Medicine, etc.) are not regulated by
the FDA (Food and Drug
Administration), as food and
medicine are, so you dont really
know what is actually in them!
 Fat
9 calories/gram (twice as
much as protein & carbos.)
20-35% of diet BUT
no more than 10% of diet
should be from the
saturated (animal fat) and
trans fats
Americans take in 40% fat.
POSITIVES FATS:
Insulator, hormone control, 3rd
source of energy, transports
vitamins A and E
Mono unsaturated fats:
Lowers blood cholesterol
(Avocadoes, olives, olive oil,
almonds, non trans fat peanut
butter and peanuts)
Poly unsaturated fats:
Doesnt effect blood cholesterol
(fish, corn oil, walnuts)
Negative Fats:
Fills you up faster, digests more
slowly
Obesity, heart disease and
cancers
Saturated fats-
Raises LDL blood cholesterol
levels (animal foods)
Trans fats - Raises LDL and
lowers HDL
(Any oil that is hydrogenated or
partially hydrogenated)
 Saturated fat-animal
10% of total calories approximately
22 grams (120 lbs.) 25 grams (150
lbs.)
Skim- 0
1/2 %-1
2%-5
Whole- 8
Cheddar cheese-9
Cream cheese- 10
Chicken (light)- 3
Chicken (Dark meat)- 13
 The Deal with Fat
https://www.youtube.com/watch?v=mvvx2yQ
RbzQ&list=PL2yaFRbMZWXw-
KgS827wyoik9-soJBUtO
 Cholesterol
Concern? When blood
cholesterol is high, it causes
atherosclerosis, then strokes or
heart attacks.
All animals produce cholesterol
from the liver. It maintains
membranes, manufactures bile,
sex hormones, & vitamin D.
So anytime we eat animal
(Saturated) fat, it raises our
blood cholesterol.
 Not a fat; a waxy substance
naturally produced by the body,
& found in highest amounts in
animal organs-liver, kidney,
brain, etc., or in anything of
animal origin-meat, etc.
Blood Cholesterol Levels - Adults - below 200
Teens - below 170
Approx. 25-30% can be controlled by proper eating,
exercise, not smoking, moderate drinking (over 21),
managing stress.
Salt or Sodium
Less than 2,300 mg. /day
Soups-1,808 mg. (canned foods)
Enchiladas-4,451 mg. (sauces and cheeses)
Cheese burger-1,224 mg. (fast food
restaurants)
Cured meats -1,123 mg (luncheon meats)
Cheese-406 mg. (1 ounce)
 VITAMINS
Needed to promote growth and other body
activities.
Always better to get your vitamins from
food sources rather than vitamin pill, this
way you get fiber also.
Vitamin pills taken in excess can be toxic-
Vitamins A,D,E and K are fat soluble,
whereas others are water soluble
 VITAMINS A AND C

Teenagers tend to be low in these

Vitamin A helps promote healthy teeth,
bones, skin and eyes.
Vitamin C helps promote healthy gums,
capillaries and teeth: aids iron absorption:
maintains normal connective tissue; aids in
healing wounds.
 VITAMIN A FOODS
MILK
EGGS
CARROTS
TOMATOES
CANTALOUPE
FISH
ORANGE AND DARK GREEN VEGGIES AND
FRUIT
 VITAMIN C FOODS
CITRUS FRUITS-ORANGES,
GRAPEFRUIT, KIWIS, PINEAPPLE, ETC.
MELON
ANY PEPPERS
POTATOES
DARK GREEN VEGGIES
 MINERALS
TEENAGERS TEND TO BE LOW IN
MINERALS CALCIUM AND IRON
FORMATION OF BONES AND TEETH
GROWTH OF BODY CELLS
ESSENTIAL IN BODY FLUIDS
 CALCIUM
Vitamin D (sunshine vitamin) helps our body
pick up Calcium.
CALCIUM IS IMPORTANT IN THE
PREVENTION OF OSTEOPOROSIS (BRITTLE
BONES)
CALCIUM RICH FOODS: MILK PRODUCTS,
DARK LEAFY VEGGIES, CITRUS FRUITS,
ALMONDS, SESAME SEEDS, EDAMAME,
TOFU.
 IRON
Vitamin C helps our body pick up Iron
IRON IS NEEDED FOR YOUR RED BLOOD CELLS
TO BE ABLE TO TRANSPORT OXYGEN AROUND
BODY
LOW BLOOD IRON CAUSES ANEMIA (FATIGUE,
LACK OF ENERGY)
HIGH IRON FOODS INCLUDE;WHOLE GRAINS,
RED MEATS, EGG YOLKS, GREEN LEAFY
VEGGIES, AND BEANS.
http://ed.ted.com/lessons/how-the-food-
you-eat-affects-your-brain-mia-nacamulli
 Recommended calorie levels
2000 calorie level
reference amount
Consistent with the Nutrition Facts Panel
Actual amount varies by individual
Age
Gender
Activity level
Whether trying to lose or gain weight

More Nutrition Facts

information:
www.cfsan.fda.gov/~dms/foodlab.html
https://www.youtube.com/watch?v=RwV2YGSRiuc

https://www.youtube.com/watch?v=MrdCBqFYDyo&t=270s

https://www.youtube.com/watch?v=IswhmS4J5ac

https://www.youtube.com/watch?v=J2UyPAwiEz0
 Recognize foods that need to be moderated
Animal (saturated) Fats - Modify less than 20 grams per day. Five grams per serving is
starting to be high.
Trans fats (Hydrogenated or Partially Hydrogenated oil in ingredient list) For
every 2% increase in diet, increases heart diseases by 23%. No longer will be able to
be put in foods, starting next year. BUT if you fry oil at a high temperature you add
trans fats.
Grains (breads, cereal, rice and pasta) need to be whole. Check the fiber content
amount. Divide the total carbohydrate grams by the fiber grams, and if it is less than 5,
then it is a healthier carbohydrate.
Sugars - Less than 24 -36 grams/day (Females and Males). Divide grams by 4, to get
number of teaspoons.
Sodium - Less than 2,300 miligrams/day. 250 mg is starting to get high.
Vitamins/Minerals - You don't want to see these in the ingredient list, that means in the
processing they were lost, and they snuck them back in! You want them to be only in
the Nutrition Facts, listing the Daily Value %.
The average American takes in 22-30 teaspoons of added sugar
every day.

That amount of sugar has 350 to 475 calories. (Those calories do

not bring any other nutrients into the body.)
One teaspoon of sugar is 16 calories, or 4 grams.
The recommended maximum daily intake of sugar is:
100 calories (6 teaspoons, 24 grams) for women
150 calories (9 teaspoons, 36 grams) for men
One 12-ounce can of pop has about 10 teaspoons of sugar, an
amount over the recommended total daily intake. y day.
That amount of sugar has 350 to 475 calories. (Those calories do not about 10 of
sugar, an
Carbonated soft drinks are the
single biggest source of calories
in the American diet. Soft drinks
provide large amounts of sugars
(mostly high-fructose corn syrup)
to many individuals' diets. Soda
pop provides the average 12- to
19-year-old boy with about 15
teaspoons of refined sugars a
day and the average girl with
about 10 teaspoons a day. Those
amounts roughly equal the
government's recommended
limits for teens' sugar
consumption from all foods.
Coca Colas Advertising
http://www.takepart.com/video/2015/09/17/s
hare-coke-obesity-bottle-health-effects-soda
Money spent attributed to Diet:
2010 - 315.4 Billion on Heart Disease and Stroke

2010 -157 Billion on Cancer

2012 - 245 Billion on Diabetes

2008 - 147 Billion on Obesity

Diabetes Statistics and

Information.
 Weight management
Obesity linked to:
Early death
High blood pressure
Type 2 diabetes
Heart disease, stroke, lipid disorders
Gall bladder disease
Gout
Bone and muscle problems: osteoarthritis, hip disorder
Pulmonary and respiratory problems: asthma, sleep apnea
Abnormal growth acceleration: early puberty, menarche
Psychological and social problems: depression
Certain cancers (endometrial, breast, colon)
 3,500 excess calories = 1 pound of fat

Just 100 extra calories per day, in 35 days, that's one pound of fat.
Not really noticeable, but the food habit is being established.

Continue those 100 extra calories per day, in 6 months, that's 5 pounds
of fat.
Pants might start feeling a little tighter.

Continue one year, that's 10 pounds of fat. It's not time for new pants,
it's a signal to look at your eating habits.
Spending your calorie salary

Think of 2011 Dietary

Guidelines, MyPyramid and
the 2,000 calories as a calorie
salary
Plan calories the same as
major expenses a car,
house, vacation, etc.
4 budgeting steps
follow
 Step 1. Stay within your budget
10 pound
100 extra calories per day weight gain per year
 Examples of 100 calories

2/3 can of a regular soft drink

Exercise to Burn 100 Calories Amount of Food to equal 100 Calories

Bicycling 10 Minutes 33 Celery Sticks
Running 6 Minutes Cola 8 Ounces
Walking Up Stairs 4 Minutes Potato Chips 10
Standing 50 Minutes Apple 1 Large
Basketball 10 Minutes Basked Potato One Small
 Examples of 100 calories

2 tablespoons maple syrup

1 tablespoon butter or
margarine
2 tablespoons jelly or jam
 Examples of 100 calories

Just 10 large jelly beans (1 ounce)

 Weight management

Body mass index (BMI) is more accurate approximation of body fat than
weight alone
Overestimates fat in muscular people
Underestimates fat in people who lost muscle
Calculation: Weight (lbs) X 703
Height (in)
BMI ranges
Healthy 19-24
Overweight 25-29
Obese 30 and above
BMI calculator:
 Weight management

Aim for slow, steady weight loss

Eat fewer calories
Maintain adequate nutrient intake
Increase physical activity
For obese adults, a modest weight loss
(10 lbs) has health benefits
Eat 100 fewer calories/day to lose 10pounds/yr
Eat less added sugars, fats, alcohol,
which provide calories but few or no
essential nutrients
 Weight management What YOU can do

When dining out, choose smaller portions of main meals and

beverages, and dont purchase super-size items
Buy regular or small size items
Dont be tempted by better deals
Share an entre, take some home
Choose low fat foods when eating out
Lower fat terms: grilled, broiled, baked, steamed, poached
Higher-fat terms: buttered, buttery, fried, breaded, creamed, in
cream sauce, with gravy, au gratin, scalloped, hollandaise, pastry.
 Weight management What YOU can do

Physical activity
Physical activity reduces risk of diseases
and helps manage weight.
Adults:30 min. of moderate activity, above usual activity, on
most days.
Children and adolescents: 60-90 min. of moderate activity
daily on most, preferably all, days of the week, while balancing
caloric intake.
 Weight management What YOU can do

Physical activity
Exercise is key to maintaining proper weight or losing weight. Endurance exercise (breaking a sweat) is key to
burning calories and losing pounds. The three key components of an exercise program are endurance,
strengthening and stretching for flexibility. It may take a few months of regular exercise for your body to kick into
fat burning mode, but once it does, you'll be on a roll to looking, feeling and functioning better.
When you reach a point of not improving you have to increase one or more of the
following:
Frequency of work-out (how often)
Intensity of work-out (how hard)
Duration of work-out (how long)
Infused Water Drinks
http://www.huffingtonpost.com/entry/drink-more-
water_us_5717b187e4b0479c59d6a6ec?
 Eating Disorders
Anorexia Bulemia
Starves body Binge Purge
Muscles waste away Electrolyte imbalance
Skin dries and yellows Irregular heart action
Hair thins and falls out Tooth decay
B.P. drops, menstruation stops Constant sore throat
Brain damage and death Esophagus hemorrhage
Death