Grades 6-8 Lesson 3: Nutrients Rule Ask kids if they can guess which nutrient(s) may be most lacking by skipping breakfast (Iron, calcium, and fiber are among the contenders). You need at least 3 food groups for variety and to get enough of 3 essential nutrients. Breakfast, variety, and iron Iron is an essential mineral found in every cell of the body. We need it to make a part of blood cells, the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is in red blood cells and myoglobin is in muscles. We need a variety of foods to meet iron needs. Beef and other red meats are iron rich with the form of iron most easily absorbed. Beans, lentils, iron-fortified cereals, dark green leafy vegetables and dried fruit, provide iron, but with a form that is a little harder for the body to absorb. Nature has a way of confirming variety is important. For example, foods rich in vitamin C boost iron absorption. Therefore, with a variety of food groups like iron-fortified cereal and citrus fruit or juice, the body gets a better iron boost. Without iron, the body becomes anemic. Pre-teens and teens are more prone to (anemia) low iron levels because of rapid growth rates and inconsistent eating habits. Others at risk for anemia include long-distance runners and strict vegetarians. Without iron, the body becomes anemic. Symptoms include a lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss. Breakfast, variety, and calcium Calcium is another mineral for which breakfast can be a great boost! It is the most plentiful mineral found in the human body. Our teeth and bones contain the most calcium. Nerve cells, body tissues, and blood also need calcium. Bones need plenty of calcium and vitamin D when we are young because they reach their peak strength by about age 30. After that bones slowly lose calcium. Getting the recommended amounts of calcium now and having a healthy, active lifestyle that includes weight-bearing (walking, weight lifting) physical activity prevents bone disease. Because most people are not getting enough calcium, it is important to eat a good variety of foods to help bones stay healthy and strong. Milk, yogurt, and cheese are the main food sources of calcium. Some breakfast cereals, fruit juices, soy and rice beverages, and tofu have added calcium. To find out whether these foods have calcium, check the product labels. Most grains (such as breads, pastas, and unfortified cereals), while not rich in calcium, add significant amounts of calcium if they are eaten often and in MyPlate recommended servings. Spinach is a vegetable source of calcium. Breakfast Go Power Page 115
Breakfast, fiber, and whole grains MyPlate recommends, Make half your grains whole. Why? Whole grains are a great source of fiber and other nutrients. The bad news: According to the Whole Grains Council, 40% of American teens don t eat ANY whole grains. Why is that bad? Because most Americans are also not eating enough fruits and veggies, which are other good fiber sources. Fiber helps us to maintain a healthier weight and move bowels. It also helps reduce heart disease, some kinds of cancer, and other diseases. Identify whole grains and fiber Distribute the Lesson 3 Worksheet. A. Grains list and label Information 1. As a class, look at the whole grains list. Determine the number of kids who a) have had a whole grain in the last day and b) the number of whole grains on the list with which kids are familiar. 2. On the ingredient lists, have kids look for a whole grain. Explain if the first ingredient listed contains the word "whole" (such as "whole wheat flour" or "whole oats"), it is likely that the product is predominantly whole grain. Foods listing wheat flour or multi-grain are not necessarily whole grain. 3. On the Nutrition Facts labels, have kids look for fiber grams (g). A high fiber food has 5g or more of fiber. A good source of fiber is 3-5g. Dietary Guidelines recommends 14g of fiber for every 1,000 calories needed, which means about 30g of fiber per day for many people. 4. On the Nutrition Facts labels, locate calcium and iron. Compare the products for content. B. Fiber content of common breakfast foods 1. Review the foods listed and use them to write several breakfast menus. 2. For each full menu written, calculate a. total fiber. b. the percentage of the recommended daily total (about 30 g). 3. Ask kids why milk isn t on the list. (It is not a plant food, so it doesn t have fiber.) Summary When it comes to fiber, calcium, and iron, ask kids why eating breakfast and a variety of foods is important. (Look at the Worksheet labels. Cereal 2 has a greater amount of iron but lesser amount of calcium than Cereal 1. Foods have varying amounts of calcium, iron, and fiber. No food is the best source of all the nutrients in just the right amounts. For most nutrients, it takes a moderate amount from many different foods to make a difference. That is variety.) Page 116
Move and Learn Calcium, Iron and Fiber Power Pre-prep: Label 15 index cards, each with one of the following movements: 20 boxing jabs, 10 ski strides, 15 jumps, 12 jumping jacks, 8 lunges, 8 squats, 10 soccer kicks, 10 knee lifts, 15 hops, 10 kick backs, 10 gallops, 10 basketball shots, jog in place 20 times, 15 jump ropes, 10 grapevines 1. Divide the class into 5 groups. Give each group 3 index cards. 2. Ask each group to choose a writer who will write answers for 3 questions on the blank sides of the index cards. Tell them you will ask a question, give them time to answer, and then tell them to flip the card over and do the action as a group. All groups must complete the action before the next question will be given. 3. The questions are: a. Name a food high in calcium and then a benefit of eating a variety of foods high in calcium. b. Repeat the first question, but instead of calcium, substitute the word iron the second time, and the word fiber the third time. 7 th grade enrichment activity The USDA National Nutrient Database for Standard Reference (www.nal.usda.gov/fnic/foodcomp/search) has nutrient information for thousands of foods. The information below is compiled from the database. Use the database to compare the calcium and iron content of the products. Cereals General Mills Cheerios, 1 cup General Mills Fiber One, 1 2 cup Kashi Go Lean, 1 cup Kellogg's All-Bran Bran Buds, 1 3 cup Kellogg's All-Bran Original, 1 2 cup Post Raisin Bran, 1 cup Post Shredded Wheat Original Spoon Size, 1 cup Quaker Life Cereal, plain, 3 4 cup Source: USDA National Nutrient Database for Standard Reference Grams (g) Fiber 3 14 10 13 9 7 6 2 Milligrams (mg) Calcium Milligrams (mg) Iron Breakfast Go Power 8 th grade enrichment activity The National Osteoporosis Foundation (www.nof.org) identifies osteoporosis, or porous bone, as a disease characterized by low bone mass and structural deterioration of bone tissue. That leads to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although it can affect any bone. Approximately one in two women and up to one in four men over age 50 will have an osteoporosis-related fracture in their remaining lifetime. Write 2 or 3 paragraphs explaining the benefits and tips for meeting calcium recommendations. Page 117
Name: Date: Lesson 3: Breakfast Go Power Worksheet Nutrients Rule! A. Whole grains: Amaranth Barley Buckwheat Corn, including whole cornmeal and popcorn Millet Oats, including oatmeal Quinoa Rice (brown and colored rice) Rye Sorghum (also called milo) Teff Triticale Wheat (including bulgur, cracked wheat, wheatberries) Wild rice Source: Whole Grains Council www.wholegrainscouncil.org B. The fiber content of common breakfast foods: 1 glass fruit juice 0g 1 med. apple (w/skin) 4.4g 1 med. apple (w/o skin) 2.1g 1 med. pear 5.5g 1 c. raspberries 8g 1 med. orange 3.4g 1 c. strawberries (sliced) 3.3g 1 med. banana 3.1g 1 2 c. oatmeal 2g 1 c. Cheerios 2.8g 1 c. shredded wheat 5.6g 1 mini oat bran bagel 1g 1 slice wheat bread 1g Source: USDA Nutrient Data Laboratory www.nal.usda.gov/fnic/foodcomp/search Cereal #1 Nutrition Facts Serving Size: 1 cup (30g) Amount Per Serving Calories 105 Calories from Fat 16 % Daily Value* Total Fat 1.1g 2% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.3g Monounsaturated Fat 0.3g Cholesterol 0mg 0% Sodium 250mg 10% Total Carbohydrate 21.9g 7% Dietary Fiber 4g 16% Sugars 0.9g Protein 3.1g Vitamin A 17% Vitamin C 12% Calcium 16% Iron 45% Percent Daily Values are based on a 2,000-calorie diet. Ingredients: Whole Grain Oats, Wheat Bran, Wheat Flour, Soy, Canola Oil, Cellulose, Lecithin. Vitamins And Minerals: Calcium Carbonate, Vitamin E, Vitamin C (Sodium Ascorbate), Iron (A Mineral Nutrient), Vitamin B6 (Pyridoxine Hydrochloride, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), Vitamin B12, Vitamin D3. CONTAINS WHEAT, SOY. Cereal #2 Nutrition Facts Serving Size: 1 cup (30g) Amount Per Serving Calories 110 Calories from Fat 16 % Daily Value* Total Fat 1.8g 3% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.6g Monounsaturated Fat 0.6g Cholesterol 0mg 0% Sodium 200mg 8% Total Carbohydrate 22.4g 7% Dietary Fiber 3g 12% Sugars 1.2g Protein 3.4g Vitamin A 17% Vitamin C 12% Calcium 12% Iron 53% Percent Daily Values are based on a 2,000-calorie diet. Ingredients: Whole Grain Wheat, Whole Grain Oats, Rice Flour, Soy, Canola Oil, Cellulose, Lecithin. Vitamins And Minerals: Calcium Carbonate, Vitamin E, Vitamin C (Sodium Ascorbate), Iron (A Mineral Nutrient), Vitamin B6 (Pyridoxine Hydrochloride, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), Vitamin B12, Vitamin D3. CONTAINS WHEAT, SOY. Page 118
Name: Date: Breakfast GO Power Fitness Check ENERGY 1. Check all the examples of whole grain foods. q White rice q Dried beans q Oatmeal q Popcorn q Flour tortilla 2. Check all the benefits of eating the recommended amount of calcium. q Replace calcium lost from bones during adulthood q Build bones to peak strength during childhood q Reduce the risk of fractures q Meet needs for nerve cells and blood 3. Check all the benefits of eating a variety of foods high in iron. q To be able to eat in moderation q Because iron is more easy to absorb from some food than other foods, it is important to have variety q For healthy bones q Getting some iron from many sources is more likely to meet needs than relying on just a few foods 4. After learning how to plan solutions to the reasons for skipping breakfast, place a check to indicate at least one action you intend to make in the next 2 weeks: q Eat breakfast more often q Choose more whole grains and fiber for breakfast q Become more aware of meeting my iron and calcium needs q Plan and prepare my own healthy breakfast q Talk with my family about adding healthy breakfast choices to the grocery list Page 119
Name: Date: ENERGY Breakfast GO Power Fitness Check Answer Sheet 1. Check all the examples of whole grain foods. q White rice q Dried beans Oatmeal Popcorn q Flour tortilla 2. Check all the benefits of eating the recommended amount of calcium. Replace calcium lost from bones during adulthood Build bones to peak strength during childhood Reduce the risk of fractures Meet needs for nerve cells and blood 3. Check all the benefits of eating a variety of foods high in iron. q To be able to eat in moderation Because iron is more easy to absorb from some food than other foods, it is important to have variety q For healthy bones Getting some iron from many sources is more likely to meet needs than relying on just a few foods 4. After learning how to plan solutions to the reasons for skipping breakfast, place a check to indicate at least one action you intend to make in the next 2 weeks: q Eat breakfast more often q Choose more whole grains and fiber for breakfast q Become more aware of meeting my iron and calcium needs q Plan and prepare my own healthy breakfast q Talk with my family about adding healthy breakfast choices to the grocery list (Student choice) Page 120