Grundy County Farm Bureau Agriculture in the Classroom Nutrition Lesson Booklet

Transcription

1 Grundy County Farm Bureau Agriculture in the Classroom Nutrition Lesson Booklet For more information contact: Grundy County Farm Bureau Ann Collet, Ag Literacy Coordinator 4000 N. Division, Morris, IL grundycfb.com

2 Nutrition Words to Know Balanced Diet: A diet that contains the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health. Calorie: A unit of food energy. The word calorie is ordinarily used instead of the more precise, scientific term kilocalorie. A kilocalorie represents the amount of energy required to raise the temperature of a liter of water 1' centigrade at sea level. Carbohydrate: A nutrient that fuels your body, mainly as starches and sugars. Grains and whole grain foods con tain carbohydrates. Cholesterol: Cholesterol is found in every cell of the body and has important natural functions when it comes to digesting foods, producing hormones, and generating vitamin D. It is manufactured by the body but can al so be taken in from food. There are two types of cholesterol; LDL (low-density lipoproteins, bad cholesterol) and HDL (high-density lipoproteins, good cholesterol). Fats: A nutrient that provides energy, carries vitamins through your body, and flavors food. Small amounts of fats are necessary for a balanced diet and good health. Fiber: The parts of fruits and vegetables that cannot be digested. Fiber is of vital importance to digestion; it helps the body move food through the digestive tract, reduces serum cholesterol, and contributes to disease protection. Fruits: The parts of plants developing from the flower. They generally have a sweet or tart flavor. Grains: Plants such as wheat, rice, corn, barley, oats, rye and sorghum are grains. They have a high starch content and are an excellent source of energy. People and livestock use grains. Mineral: A nutrient that builds strong bones and teeth, makes hemoglobin in red blood cells, helps maintain body fluids, and helps other body chemicals. Many different foods contain minerals. MyPlate: A reminder to find your healthy eating style and build it throughout your lifetime. Nutrient: A substance in our food that helps our bodies grow, stay healthy and keep moving. The six main types of nutrients are: Protein, Vitamins, Minerals, Carbohydrates, Fats, and Water. Physical Activity: Movement of the body that uses energy. Walking, gardening, climbing the stairs, playing sports, riding your bike, swimming, or dancing the night away are all good examples of being active. Children and teenagers should be active for 60 minutes every day, or most days. Protein: A nutrient that supplies energy, builds cells and blood and aids in the growth of healthy muscles, organs, skin and hair. Beef, pork, poultry, eggs and beans are all sources of protein. Serving: 1. The portion of food used as a reference on the nutrition label of that food. 2. The recommended portion of food to be eaten. Vegetables: The parts of plants developing from the stems, roots and leaves. They generally have a savory or mild flavor. Vitamin: A nutrient that helps your body release energy from carbohydrates, fats and proteins, and helps with other chemical reactions in the body. Fruits and vegetables, as well as milk, are sources of vitamins. 2

3 Healthy Living Healthy living is more than just good food choices. Physical activity is also part of a _healthy lifestyle_. According to the President s Council on Fitness, Sports and Nutrition, people ages 6 to 17 years old need 60 minutes or more a day of physical activity. It can be moderate, when you can talk while active, or vigorous_, when talking is hard without pausing the activity. At least three days a week should include bone_ and muscle_ strengthening activities as well. There are 3 types of activities you can use to reach your daily activity goals. They are aerobic_activities, which can be moderate or vigorous, _bone strengthening activities, and _muscle-strengthening_ activities. Moderate aerobic activities can include _recess_, _riding your bike, building a snow fort, or walking briskly. Vigorous activities which can also be muscle-building include team sports like _basketball_ and soccer_, jumping rope, swimming laps and martial arts. Muscle-strengthening activities include _push-ups, sit-ups, and exercises with weights. Other good choices for healthy lifestyles include getting enough sleep, wearing appropriate clothing for the weather, wearing a helmet when riding a bike, and using _seat belts_ or booster seats in a car. Word List Aerobic activities Push-ups Basketball Recess Bone Riding your bike Bone Seat belts Healthy lifestyle Soccer Moderate Vigorous Muscle 3 Muscle-strengthening 60 3

4 These are the symbols from the Commodities map of Illinois. Can you outline each symbol with the color of the MyPlate section that each commodity belongs in? Some commodities might fall into more than one My- Plate category, so you will have to use more than one color. 4

5 Using the Commodities Map in your classroom, outline each county with a color from the MyPlate food group they grow. Example: Grundy County: Beef, Corn, Soybeans. You could outline Grundy in purple for protein for beef. Can you make a complete MyPlate, using commodities from Illinois? Dairy (blue) Fruit (red) Vegetables (green) Grains (orange) Protein (purple) What counties would you use? 5

6 ½ cup of ice cream or frozen yogurt is about the size of a tennis ball. A medium apple or peach is about the size of a tennis ball and is equal to about ½ cup. 1 cup of mashed potatoes or broccoli is about the size of your fist. 1 ounce of processed cheese is about the size of 4 stacked dice. 3 ounces of meat is about the size and thickness of a deck of cards. How Many Servings Do I Need? GRAINS 6 ounces VEGETABLES 2 1/2 cups MILK 3 cups The USDA s new MyPlate symbolizes a personalized approach to healthy eating and physical activity. The amount from each food group that is right for you each day depends on how many Calories are needed each day. Calories are a way to measure food energy. The amount of energy your body needs each day depends on your age, gender, and amount of physical activity. Based on a 1,800 calorie diet for 9-13 year olds getting 60 minutes of physical activity each day, you need to amounts listed from each food group. Make half your grains whole 1 oz. = 1 slice bread 1 c. cold cereal 1/2 c. cooked rice 1/2 c. cooked pasta 1/2 c. cooked cereal FRUITS 1 1/2 cups Focus on fruits 1 cup = 1 c. fruit Vary your veggies 1 cup = 1 c. raw vegetables 1 c. cooked veggies 2 c. vegetable juice 2 c. raw leafy greens MEAT & BEANS 5 ounces Go lean with protein 1 oz. = 1 oz. meat 1/4 c. cooked dry beans 1 egg Get you calcium-rich Foods 1 cup = Milk (mostly lowfat or fat-free) 1 c. milk 1 half-pint carton Yogurt (mostly lowfat or fat-free) 1 c. yogurt 1 regular container Cheese 1 slice hard cheddar mozzarella Swiss Parmesan 2 oz. processed American 2 c. cottage cheese 1 c. 100% juice 1 tblsp. peanut butter 1 c. Pudding 1/2 c. dried fruit 1/2 oz. nuts or seeds made with milk 1 c. Frozen Yogurt 6

7 Dairy Fruits Grains Vegetables Protein Choose MyPlate reminds you to make healthy food and snack choices and to be physically active every day at least 60 minutes total, in segments of 10 minutes or more. Using the plate above, label and color the segments of the plate: Dairy (Blue) Dairy isn t just milk. Look for low fat versions of your favorite dairy foods. Fruits (Red) Focus on Fruits as healthy snacks and to round out your meals. Vegetables (Green) Vary your veggies. Grains (Orange) Make half your grains whole. Protein (Purple) Go lean with our protein. Remember that each group has foods that should be eaten less often than others. 7

8 A nutrient is a substance in food that helps our bodies grow, stay healthy and keep moving. Some nutrients supply energy for the body. All of the nutrients help build cells and tissue and regulate body processes such as breathing. No single food supplies all of the nutrients the body needs to function. You need over 50 nutrients for good health. These nutrients can be divided into six groups: Proteins Carbohydrates Vitamins Minerals Fats (Oils) Water A balanced diet meets all of the body s needs because it contains nutrients from all six categories in the right proportions! Protein is important for the growth, maintenance and repair of body tissues. It is an essential part of every human body cell. The building blocks of protein are amino acids. The body uses 22 different amino acids everyday. The body can make some of them, but there are eight amino acids the body cannot manufacture. These eight essential amino acids must come from the foods we eat. There are some foods that contain all eight, such as eggs and pork. We call their protein complete. Protein sources which are not complete must be combined in the diet. We call this type of protein incomplete. Proteins also provide energy. If the diet does not include enough carbohydrates for energy, the body will borrow proteins, decreasing the supply of protein available to build and maintain tissues. If the diet allows too much protein, the body converts and stores the excess as body fat. Animal foods such as low-fat or fat-free milk, eggs, fish, poultry and lean meats are rich in protein. Good plant sources of protein include grains, legumes and nuts. Carbohydrates are primarily starches and sugar. The body uses carbohydrates as its main source of energy. Athletes like runners are advised to eat carbohydrates before they compete so their bodies will have a good supply of readily available energy to draw on during vigorous activity. Carbohydrates in the form of sugars can also make foods more agreeable to our sense of taste. Another form of carbohydrate, fiber, helps to stimulate the digestive tract. Research indicates that a high-fiber diet may reduce the risks of certain types of cancer. Some types of fiber help in lowering blood cholesterol, thereby lowering the risk of heart attack. A diet low in carbohydrates can result in a lack of energy. A diet that is too high in carbs can result in the starches and sugars being stored on the body as fat. Good sources of carbohydrates are cereal grains, breads, pasta, corn and potatoes. Whole grains, fruits and vegetables are good sources of fiber. Vitamins are needed by all living things need vitamins for growth and health. The body cannot produce vitamins in amounts to maintain nutritional needs;. You must get the vitamins you need from your food. Eating a variety of foods in a well-balanced diet provides the needed vitamins. Each vitamin has its own role to play. Some examples are: Vitamin A-- promotes cell growth, maintains mucous membranes and helps night vision. B Vitamins--are needed to help the body release energy from foods, to sustain a healthy nervous system and to maintain a normal appetite. Vitamin C-- helps form the tissue which holds body cells together, helps heal wounds and helps fight infections. Vitamin D-- helps the body absorb calcium so it is available for building strong bones and teeth. 8

9 Minerals are the substances that make up the four percent of your body that isn t carbohydrates, fats, proteins and water. Minerals become part of the bones, tissues and body fluids and help to regulate body processes. Examples of important minerals are: Calcium--for strong teeth and bones. Calcium also helps muscles work and blood clot properly. Iron--for oxygen-rich blood, energy and resistance to infections. Zinc for enzymes and insulin. Fats are how the body stores energy. They are found naturally in many foods. Fats also insulate the body from shock and temperature changes. Fats carry certain vitamins throughout the body. If your diet contains too many fats (more than your body uses each day) your body will store the excess as body fat. High-fat diets have been linked to higher levels of blood cholesterol, one of several risk factors for heart disease, and higher risk of several types of cancer. Fats that are liquid at room temperature are called oils, and they come from many different plants and from fish. Cooking oils such as corn oil and soybean oil are included in this list. Most oils are low in saturated fats and do not contain any cholesterol. Oils also contain essential fatty acids and are a major source of vitamin E in American diets. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft-spread (tub or squeeze) margarines with no trans fats (check labels). For boys and girls ages 9-13, aim for 5 teaspoons of oils per day from fish, nuts and vegetable oils. Solid fats are those that are solid at room temperature, such as butter or stick margarine, shortening and animal meat fats such as beef (tallow or suet), pork (lard) or chicken fat. Foods that contain solid fats should be limited in a healthy diet. Water is essential for all living things. Water makes up 2/3 of the human body. It is found both inside and outside all body cells. Water is necessary for proper digestion and cell growth. All chemical reactions in the body rely on water. Water also lubricates the joints. Some water is contained in the foods we eat, but people need at least eight glasses (64 ounces) of fluids each day in order to stay healthy.. 9

10 To help us understand what we are eating and make healthy food choices, the U.S. Government requires that packaged foods come with Nutrition Facts panels. A sample from a fruit-flavored yogurt container has been printed below. The top portion is required on all food labels. Some products may also have additional nutrition information. The manufacturers can decide to add more details, but they must include facts about any nutrition claims they make about their products. The bottom part is a reference list. It is important to note that some people have special dietary needs and ma need to eat more or less than what is recommended. For example, older children and teens may need higher amounts of certain nutrients than listed because their bodies are still growing. Now is the time to test your knowledge. On the lines provided, write the letter form the panel next to the phrase that corresponds to its description C This measurement is really a unit of energy needed to raise the temperature of one gram of water one degree centigrade. We get them from nutrients. 2. F A fat-like substance found in food that comes from animals. It is found in our cells and provides a protective cover for them. 3. E This nutrient is used by our bodies in several ways. It is a source of energy and it helps our hair and skin stay healthy. 4. G This mineral helps regulate fluid balance in our bodies and cells It is in many foods, even sweet ones. 5. B The number of portions in the package according to the manufacturer. 6. J There may be many different types of this item listed in the ingredients. 7. A The amount of the products you need to eat to get the nutritional values indicated. 8. D This reference indicates how much of a nutrient is found in one serving of the food item compared to how much you should get for the day (based on eating 2,000 calories a day.) 9. K This nutrient is used to build and repair muscle tissue and provide energy. It is found in meats, poultry, fish, eggs, beans, milk, yogurt, and cheese. Experts say that it should be about 10-20% of our caloric intake. 10. H These nutrients are a source of energy. They can be simple or complex. The complex ones have more minerals and vitamins per serving. 11. i The law requires that these nutrients appear on the panel because we need to consume more of them. 12. L This nutrient is important because it helps our bodies, especially our intestines, get rid of waste products. 10

11 Changes are coming to our food labels! The USDA has redesigned the labels, and all foods must be using the new design by July of Let s compare the two label formats. Four Things to Look For On the Food Label 1. Serving Size 3. Nutrients to Get More Often 2. Calories 4. Nutrients To Get Less Often Serving Size This amount varies from food to food, and on the updated label, reflects the amount usually eaten at one time. The numbers on the Nutrition Facts label are based on a single serving! The serving size may not always be the servings per container (even for smaller packages, like bags of chips or pretzels), so keep an eye on your portions. Calories On the updated label, you ll notice that the Calories are shown larger than other sections. Nutrients to Get More Often Foods and beverages not only taste great, but they can contain important nutrients to keep you and your family healthy! Look for foods that have dietary fiber, vitamin D, calcium, iron, and potassium. Most of us do not get enough of these important nutrients each day. Vitamin D and potassium are new additions on the updated label. Nutrients to Get Less Often On the updated labels, you ll notice a new section: added sugars. This will tell you how much sugar has been added to the food or beverage. Eat less foods and beverages with added sugars, saturated fat, trans fat, and sodium, as too many of these nutrients could lead to poorer health. 11

12 Most of the foods that you eat come with information to remind you how to keep food safe and healthy. The labels on most fresh and frozen foods give sell by dates. Most fresh dairy products give use by dates. Fresh meat and poultry products carry labels that tell you how to store and cook these foods safely. This is the Food Safety label from a package of meat. What special symbols are shown on the label? Write the name of each symbol in the first column below. Use the second column to tell what safety steps that symbol reminds you to take. Here are some more food safety questions. Do you know the answers to any of these questions? Do some research to become an educated consumer! 1. Can raw meat and cooked meat share the same cutting board? No. 2. How long should food be stored in the refrigerator?. 3. What should you do before and after touching food? Wash your hands. 4. How can you make sure that your meat is cooked? Check the temperature. 5. How long should you wash your hands for? 20 seconds. 6. When cooking meat, what should you always use?. 7. Where should you defrost food? the refrigerator. 12

13 13 Handwashing Steps

14 MyPlate Worksheet Check how you did yesterday and set a goal to aim for tomorrow. Write in your Choices from yesterday Food and Activity Tip Goal (Based on an 1800 Calorie Diet) Breakfast: Grains Make at least half your grains whole grains. 6 ounce equivalents (1 ounce equivalent is about 1 slice bread, 1 c. dry cereal, or 1/2 c. cooked rice, pasta or cereal. Lunch: Vegetables Color your plate with all kinds of great tasting veggies. 2 1/2 cups (Choose from dark green, orange, starchy, dry beans and peas, or other veggies.) Snack: Fruits Make most choices fruit, not juice. 1 1/2 cups Dinner: Milk Choose fat-free or lowfat most often. 3 cups (1 cup yogurt or 1 1/2 ounces cheese = 1 cup milk) Physical Activity: Protein Choose lean meat and chicken or turkey. Vary Physical Activity your choices more fish, beans, peas, nuts and seeds. Build more physical activity into your daily routine at home and school. 5 ounce equivalents (1 ounce equivalent is 1 ounce meat, chicken, turkey or fish, 1 egg, 1 T. peanut butter, 1/2 ounce nuts, or 1/4 cup dry beans. At least 60 minutes of moderate to vigorous activity a day or most days. List Each Food Choice In Is Food Group Estimate Your Total ounce equivalents cups cups cups ounce equivalents minutes 14

15 ChooseMyPlate.gov Fruits Red Grains Orange Dairy Blue Vegetables Green Protein Purple Here is a MyPlate without colors. Do you remember what colors the parts of a balanced diet, and parts of the plate, are? Color and label the parts of your MyPlate diagram. Use this picture to help you remember to eat a balanced, healthy diet! 15