3/9/2011. I. Main nutritional requirements. WARM-UP (GRAB A SHEET ON YOUR WAY IN) TERMS STUDENT LEARNING OBJECTIVES OBJECTIVE 1

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1 (GRAB A SHEET ON YOUR WAY IN) What 7 things make up your favorite salad? (if you don t like salad pick 7 things anyway) What food group do each of them fall under? (the food groups are Grains, Vegetables, Fruit, Proteins, Dairy, and Fats/Sweets) Grains: Bread, Pasta, Croutons Vegetables: Lettuce, Cucumber, Tomatoes (sort of), Carrots Fruit: strawberries, tomatoes (sort of), mandarin oranges, apple slices Proteins: chicken, steak, seeds (i.e. sunflower), eggs Dairy: Some Dressings (ranch, blue cheese), shredded cheese, parmesan Fats/Sweets: most dressings, oil STUDENT LEARNING OBJECTIVES Instruction in this lesson should result in students achieving the following objectives: 1 List the main nutritional requirements. 2 Understand the sections of the Food 3 Explain how to use the Food Guide Pyramid. TERMS The following terms are presented in this lesson (shown in bold italics): Carbohydrate Complex carbohydrate Fat Food Guide Pyramid Mineral Nutrient Protein Simple carbohydrate Vitamin OBJECTIVE 1 I. Main nutritional requirements. Anticipated Problem: What nutrients do our bodies require? I. Food provides nutrition for our bodies. A nutrient is a substance that our bodies need to carry out life processes. Nutrients help us grow and stay healthy. The main nutrients that our bodies require are carbohydrates, proteins, fats, vitamins, minerals, and water. A. Carbohydrate- a nutrient (4 calories/gram) that provides energy and is found in one of two basic forms: simple or complex. 1. A simple carbohydrate- a carbohydrate with three or fewer simple sugar molecules linked together. Simple carbohydrates are sugars and are found in foods like candy bars, soda pop, and other foods with high sugar content. 2. A complex carbohydrate- a carbohydrate with long chains of simple sugar molecules. Starch is the most common example of a complex carbohydrate. Bread, pasta, potatoes, and rice are sources of complex carbohydrates. 1

2 B. A protein- a nutrient (4 calories/gram) made up of amino acids that is used for maintenance, growth, reproduction, and other functions in the body. Foods like red meat, fish, poultry, eggs, and dairy products (milk, yogurt, cheese) are high in amino acids, containing all that your body needs. Beans, peanuts, peas, and cereal grains only contain some of the needed amino acids. C. A fat- (also called a lipid) a nutrient (9 calories/gram) that provides energy for the body There are two types of fat: 1. Saturated fats, such as animal fats, are solid at room temperature. Diets high in saturated fats can lead to heart disease. 2. Unsaturated fats, such as corn oil and other vegetable oils, are liquid at room temperature. Sidenote: Calorie: a measure of energy expenditure (a unit of energy) D. A vitamin- a complex chemical substance that is needed to regulate the body. Even though they are found in small amounts, vitamins are essential for proper growth and function. Many vitamins have been identified and each has a specific role, but vitamins A, B, C, and D are the most important for health and growth. Vegetables are excellent sources of vitamins. E. A mineral- an inorganic element that is essential for growth and health. Calcium, phosphorous, iron, zinc, magnesium, manganese, and sodium are examples of minerals. Milk, eggs, meat, and vegetables are sources of some minerals. F. Water- needed to help digest food, transport waste, regulate body temperature, and keep cells functioning properly. Every cell in the body is composed of water, so it is essential that enough is consumed daily. What are the 6 Essential Nutrition Requirements? In your own words, what do they do? (you may use your notes) Carbohydrates- provides energy (4 cal/gram) Protein- used for maintenance, growth, reproduction, and other functions in the body Fat- provides energy (9 cal/gram) Vitamins- regulates the body Minerals- essential for growth and health Water- help digest food, transport waste, regulate body temperature, keep cells functioning properly Of the six major food groups (Grains, Vegetables, Fruit, Proteins, Dairy, and Fats/Sweets) which do you think you need the most, and which do you need the least (and why)? Grains: 6-11 servings Fats/Sweets: Use Sparingly Everything Else falls somewhere between 2

3 STUDENT LEARNING OBJECTIVES Instruction in this lesson should result in students achieving the following objectives: 1 List the main nutritional requirements. 2 Understand the sections of the Food 3 Explain how to use the Food Guide Pyramid. OBJECTIVE 2 II. Understand the sections of the Food Anticipated Problem: What are the different sections of the Food Guide Pyramid? II. The Food Guide Pyramid is a chart developed by the U.S. Department of Agriculture that shows the recommended amounts of different food groups that should be eaten each day. By eating the recommended amounts, you will get all of the needed nutrients necessary for a healthy body. The Food Guide Pyramid is divided into six groups. THE FOOD GUIDE PYRAMID A. Grain Group (Bread, Cereal, Rice, and Pasta) 1. The Food Guide Pyramid recommends eating 6 to 11 servings from this group. 2. Foods in this group are good sources of carbohydrates that provide energy for the body. THE FOOD GUIDE PYRAMID B. Vegetable Group eating 3 to 5 servings from this group. 2. Vegetables are excellent sources of protein, vitamins, and minerals. C. Fruit Group eating 2 to 4 servings from this group. 2. Fruits are good sources of vitamins and minerals. THE FOOD GUIDE PYRAMID D. Meat & Beans Group (Proteins Group)- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts eating 2 to 3 servings from this group. 2. Foods in this group are sources of protein. E. Dairy Group (Milk, Cheese, & Yogurt) eating 2 to 3 servings from this group. 2. Foods in this group provide minerals and vitamins. 3

4 THE FOOD GUIDE PYRAMID F. Fats, Oils, and Sweets 1. The Food Guide Pyramid recommends eating foods from this group sparingly. 2. Fats, oils, and sweets do not provide many nutrients, and eating too many can lead to poor health. (PLEASE GRAB A SHEET ON YOUR WAY IN) Name the 6 food groups and an example of one food from each. (you may use your notes) 1. Grains: bread, pasta, rice 2. Vegetables: lettuce, squash, peppers 3. Fruits: apple, orange, banana 4. Dairy: milk, yogurt, cheese 5. Proteins: beef, chicken, egg, beans 6. Fats/Sweets: chocolate, oils, candy OBJECTIVE 3 STUDENT LEARNING OBJECTIVES Instruction in this lesson should result in students achieving the following objectives: 1 List the main nutritional requirements. 2 Understand the sections of the Food 3 Explain how to use the Food Guide Pyramid. III. How to use the Food Guide Pyramid Anticipated Problem: How do you use the Food Guide Pyramid? III. The Food Guide Pyramid recommends eating a range of servings from each of the food groups each day. A. The actual number of servings you should eat depends largely on age and activity level. 1. Infants and younger childrenneed nutrients that support the growth of strong bones and muscles. 2. Older children and teens- need added servings of grains, vegetables, and fruits to add calories for energy, as well as nutrients. 3. Adults- can base their servings mostly on their activity level. Staying active requires energy and burns calories. 4. Senior citizens- need fewer calories but still need nutrients to stay healthy. 4

5 5. Women who are pregnant or nursing a baby or people with a specific illness or health problem may have special dietary needs that will determine the number of servings they should eat. B. How much is 1 serving? To properly use the Food Guide Pyramid, you must also know what amount equals one serving. Many restaurants offer large portions that may be equal to two or three times the recommended serving size. One portion does not equal one serving 1. Dairy Group (Milk,Yogurt, and Cheese) = (preferably fat free or low fat) 1 cup of milk or yogurt 1½ ounces of natural cheese (such as cheddar) 2 ounces of processed cheese (such as American) 2. Protein Group (Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts)= (preferably lean or low fat) 2 3 ounces (cooked) of meat, poultry, or fish These count as 1 ounce of meat: ½ cup of cooked dry beans or tofu 2½ ounce soy burger 1 egg 2 tablespoons of peanut butter 1/3 cup of nuts 3. Grain Group (Bread, Cereal, Rice, and Pasta) = 1 slice of bread About 1 cup of ready-to-eat cereal ½ cup of cooked cereal, rice, or pasta 4. Vegetable Group = 1 cup of leafy vegetables ½ cup of other vegetables cooked or raw ¾ cup of vegetable juice 5. Fruit Group = 1 apple, banana, orange, or pear ½ cup of chopped, cooked, or canned fruit ¾ cup of fruit juice REVIEW- ANSWER FROM YOUR NOTES Pull out a sheet of paper, and write down these questions, along with your answers (due at the end of the block) *Don t forget your name and block number* 1. List the 6 nutrients our bodies require (doesn t need to be a complete sentence) 2. What is a calorie? 3. How many calories are there in 1 gram of each carbohydrates, proteins, and fats? 4. What are proteins made up of? 5. What are the 4 functions of water in our body? 6. List the 6 different sections of the Food Guide Pyramid. Give an example serving size for each of the 6 sections i.e. grains = 1 slice of bread. (this question does not have to be in a complete 5

6 Question: Quiz Review Come up with and write down at least one question or topic from your notes that you would like to go over before the quiz. MAKE A BALANCED MEAL DAY Using the guidelines from the Food Guide Pyramid in your notes, along with the handout, design 3 meals to be eaten Format: throughout the day that will collectively incorporate the following: 6-11 servings of grains 3-5 servings of vegetables 2-4 servings of fruit 2-3 servings of proteins 2-3 servings of dairy (Remember: 1 portion is not equal to 1 serving) Breakfast: Food 1 Drink (servings for each food group) Lunch: Food 1 Food 2 Drink (servings for each food group) Dinner: Food 1 Food 2 (servings for each Totals: food group) Grains: X servings Vegetables: X servings Etc. 6