BASIC NUTRITION NUTRITION /17/2017. Agenda

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1 BASIC NUTRITION Haley Quade, M A, RD, CD Tarrah M ccreary, M S, RD, SNS Agenda Gain a basic understanding of general nutrition Become familiar with the Dietary Guidelines for Americans current standards Become knowledgeable of MyPlate goals and recommendations for Americans Understand the key nutrition players in school nutrition NUTRITION 101 1

2 The Energy Nutrients Functions of Protein Build muscles, body tissues, and blood cells Part of enzymes and hormones Enhance immune system 4 The Energy Nutrients Protein Sources Animal Sources Plant Sources 5 The Energy Nutrients Functions of Carbohydrates Provides Energy Growth and Development 6 2

3 The Energy Nutrients Sources of Complex Carbohydrates Grains Legumes Dietary Fiber (Soluble and Insoluble) Other 7 The Energy Nutrients Functions of Fat Cushions Vital Organs Carries Vitamins A, D, E, and K Satiety 8 The Energy Nutrients Sources of Fat Trans Fat Saturated Monounsaturated Polyunsaturated 9 3

4 The Energy Nutrients Calories Count and Serving Size Matters Protein 4 calories per gram Carbohydrate 4 calories per gram Fat 9 calories per gram 10 Vitamins Fat Soluble (A, D, E, K) Stored in fat tissue and liver Needed in small amounts Not needed everyday Can be toxic in mega doses Water Soluble (B complex and C) No storage in body Excess amounts excreted Needed daily Easily destroyed in cooking 11 Micronutrients: Mighty Minerals Major Minerals Calcium Phosphorus Magnesium Potassium Chloride Sulfur Trace Minerals Iron Copper Zinc Iodine Fluoride 12 4

5 Major Minerals: Calcium Calcium Functions Strong Bones Muscle Contractions Nerve Impulses Blood Clotting Normal Blood Pressure Calcium Food Sources Milk, Cheese, Yogurt Dried Beans Fish with Bones Broccoli Dark-Green, Leafy Vegetables 13 WHAT S THE CURRENT FACE OF NUTRITION? Obesity in the U.S. 5

6 Childhood and Adult Obesity In , Obesity rate was17% 12.7 million children and adolescents More than one-third (36.5%) of U.S. adults are obese Public Health Goals Whole School, Whole Community, Whole Child (WSCC) Developed by Centers for Disease Control (CDC) and Association for Supervision and Curriculum Development (ASCD) Components of WSCC Health Education Nutrition Environment and Services Employee Wellness Social and Emotional School Climate Physical Environment Health Services Counseling, Psychological, and Social Services Community Involvement Family Engagement Physical Education and Physical Activity 6

7 WHAT S THE BASIS TO GUIDELINES? Tools for Guiding Food Choices The Dietary Guidelines for Americans is the basis for the U.S. dietary guidance system. The MyPlate icon is part of a larger communications initiative based on Dietary Guidelines for Americans 20 Dietary Guidelines for Americans Using 3 major goals encourages consumers to: Balance calories Increase certain foods Decrease certain foods Available at

8 Balancing Calories to Manage Weight (Goal #1) Balance your calories Consume only enough to meet your needs Be physically active Foods and Food Components to Increase (Goal #2) Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free and low-fat (1%) milk. Drink water. Foods and Food Components to Reduce (Goal #3) Choose foods and food components lower in sodium and sugar. Limit sugary drinks. Choose foods and food components low in fat and saturated fat. Avoid trans fat. 8

9 WHY DOES MYPLATE HELP? Helping Students Make Healthy Choices A coordinated system wide approach. Enhancing all environments with healthy and active practices. Paying attention to cultural differences, activity levels, ages, and gender. Building Healthy Eating Patterns Select an eating pattern with appropriate nutrients and calorie levels. Account for all foods and beverages consumed. Follow food safety recommendations to reduce foodborne illness. 9

10 Goals of MyPlate Provides easy-to-understand image Initiates and builds healthy lifestyles Serves as a reminder to eat healthfully Visualizes the different components of a meal Make Half Your Grains Whole 29 Vary Your Vegetables 30 10

11 Fruit-The Sweet Treat 31 Get Your Calcium Rich Foods 32 Go Lean on Protein 33 11

12 Fat and the Dietary Guidelines Dietary Guidelines Keep total fat at 20-35% of total calories Keep SFAs at 10% or less of total calories Keep TFAs as low as possible Choose healthy fats MUFAs and PUFAs more often MyPlate Balance food groups and calories Choose lean meats, low-fat or fat-free milk/products Bake it, broil it, grill it Limit snack foods Choose fish, nuts, seeds, and vegetable oils more often 34 HOW DOES THIS PLAY IN SCHOOLS? USDA Breakfast Meal Pattern 12

13 USDA Lunch Meal Pattern USDA Lunch Meal Pattern (cont d) Vegetable Subgroups 13

14 Smart Snacks Food Snack Items Entrée Items Calorie Limits 200 calories 350 calories Sodium Limits 200 mg 480 mg Sugar Limits 35% of weight 35% of weight Fat Limits Total Fat 35% of calories 35% of calories Saturated Fat 10% of calories 10% of calories Trans Fat 0 g 0 g Beverages Elementary 8 ounce portions Secondary 12 ounce portions HS Only No calorie or low calorie beverages allowed Cafeteria Connection Things to Consider School Performance Student Health Resources Fruits and Vegetables Galore Web Sites for Organizations 41 Rainbow of Colors 42 14

15 What do you think? Nutrition is key to everyone s life American s healthy eating recommendations Schools help encourage healthy eating habits QUESTIONS? 15