Journal – Monday October 17th

Create your perfect menu for an entire day! (Breakfast, lunch and dinner.)

Remember the expectations for Journals:

* Quiet

* Complete answers

Minerals

Inorganic substances that the body cannot

produce. They regulate vital body processes

just as proteins and vitamins do.

• 20 essential minerals are needed on a daily basis.

Mineral Facts

• LARGE doses can cause serious deficiencies or diseases.

• Each mineral has a required amount of mg needed per day – Sodium=500mg: maintains proper fluid

balance– Iron=15 mg: blood clotting– Calcium=1,200 mg: strong bones

Water

Carries nutrients to and from cells inthe body, and regulates vital body

processes.

• 2-3 liters or 7-11 cups are needed on a daily basis.

• Cushion for joints and spinal cord.• Keeps your body hydrated.• Aids in excretion.• Carries and dissolves vitamins.

Wacky Water Facts

• Fruits and vegetables are 75 % water.

• Meat & cheese have water in them… less than 50% water.

• Water makes up approx 65% of the human body.

• Water carries dissolved waste products from the body.

• Water is the #1 vital nutrient, as it transports all your bodies nutrients!

Calories

Units of energy that food based on. Energy your body needs according to your gender,

height, weight, and activity level.• Average American: 1,800-2,000• Active Teen Boys: 2,200-3,000• Active Teen Girls: 2,200-2,800• Active Adult Men: 2,800• Active Adult Women: 2,200

Nutrition and Portion Control!

My Plate vs. My Pyramid

My Pyramid

My Plate

Fruit

Vegetables

Grains

Meats/Beans

Dairy

My Plate

• Focus on potions:– Focus on portion and balance!– Create meals with all food groups!– Oils/Fats not included on plate: considered a

component of foods instead of its own category.– Give you an image to visualize:

• Fruits and veggies make up ½ of the plate.

FRUITS!

• Serving: 2 Cups• Nutrients: Fiber, Vitamins, Water

• Focus on Fruits!

VEGETABLES

• Serving: 2 1/2 cups• Nutrients: Vitamins, Minerals, Fiber, Water

• Eat your Greens, Vary Your veggies!

GRAINS

• Serving: 6 oz. • Nutrients: FIBER, Vitamins

• Make half your grains whole grains!

Proteins Group!

• Serving: 5 ½ oz.• Nutrients: Amino acids- Muscle growth and

repair

• Keep it Lean!

DAIRY!

• Serving: 3 Cups• Nutritnt: Vitamins:

– Calcium!

• Try low fat or fat free Options!

Oils and Fats

• Limit Intake• Oil, mayonnaise,

salad dressing, butter• Nutrient: Empty

calories (little nutrients)

Go Get ‘Em!

• Need to get all blanks filled in BY YOUR CLASSMATES.• You cannot fill in any of your own spaces but you can

help your classmates by communicating.• You must have each box filled in by someone different

(5 different people should sign your sheet).• You only have 2 minutes to get your sheet filled out!

The first to get all boxes filled in correctly wins!• Get Moving!

Name that Nutrient!

• By yourself complete the Name that Nutrient Worksheet!

• All the food items in the list share a common essential nutrient.

©2002 Learning Zone Express20

Carbohydrates

Food Sources: Pasta, breads, cereals, grains, rice, fruits,

milk, yogurt and sweets.

Two types of Carbohydrates: Starches or Complex Carbohydrates Simple Carbohydrates

Carbohydrates are the body’s main source of energy and provide the body’s need for dietary fiber.

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Simple Carbohydrates

Food Sources: Fruits, juices, milk, and yogurt. Candy, soda, and jelly.

• These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value.

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Starches or Complex Carbohydrates

Food Sources: Whole grain breads and cereals,

pasta, vegetables, rice, tortilla and legumes.

Function in the Body: An excellent source of fuel (energy)

for the body. Rich in vitamins, minerals and fiber.

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Fiber

Fiber is the plant material that doesn’t break down when you digest food. Many, but not all, complex carbohydrates contain fiber.

Food Sources: Oatmeal, fruits, vegetables, whole grains and legumes.

Function in the Body: Aids in digestion. May reduce the risk of developing some diseases like

heart disease, diabetes and obesity, and certain types of cancer.

Helps promote regularity.

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Proteins

Food Sources: Meat, fish,eggs, poultry, dairy products,

legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)

Function in the Body: Provides energy. Help to build, maintain, and repair body tissues.

Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.

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Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.

Amino Acids

Two types of Protein: Complete Proteins:

• Contain all 9 essential amino acids. • They are found in animal sources.

Incomplete Proteins:• Lack one or more of the essential amino acids. • They are found in plant sources.

The best way to give the body complete proteins is to eat a wide

variety of foods throughout the day.

©2002 Learning Zone Express26

Fat - The most concentrated form of food energy (calories).

Food Sources: Butter, vegetable oils, salad dressings, nuts and

seeds, dairy products made with whole milk or cream, and meats.

Function in the Body: Provide substances needed for growth and healthy skin. Enhance the taste and texture of food. Required to carry “fat-soluble”

vitamins throughout the body. Provide energy.

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Types of Fat

Saturated Fat: Fats that are usually solid at room temperature. Food Sources: Animal foods and tropical oils. The type of fat most strongly linked to high cholesterol and

increased risk of heart disease.

Unsaturated Fat: Fats that are liquid at room temperature. Polyunsaturated Fat:

• Food Sources: Vegetables and fish oils.• Provide two essential fatty acids necessary for bodily functions.

Monounsaturated Fat:• Food Sources: Olive oil, canola oil, nuts, seeds.• May play a role in reducing the risk of heart disease.

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Cholesterol- A fat-like substance that is part of every cell of the body.

Function in the Body: Helps the body make necessary cells including skin,

and hormones. Aids in digestion. The human body manufactures all the cholesterol it

needs. You also get cholesterol from animal food products you eat.

When cholesterol levels are high there is a greater risk for heart disease. Do you know what the healthy cholesterol

range is for teens your age?

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Vitamins

Food Sources: Fruits, vegetables, milk, whole-grain breads,

cereals and legumes.

Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories).

Function in the Body: Help regulate the many chemical processes in the body. There are 13 different vitamins known to be required

each day for good health. Vitamins are separated into two types: Fat Soluble &

Water Soluble Vitamins.

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Fat/Water Soluble Vitamins

Fat Soluble Vitamins Vitamins A, D, E, K Require fat for the stomach to allow them to be carried

into the blood stream for use (absorption). Can be stored in the body for later use.

Water Soluble Vitamins Vitamins C and B-complex Require water for absorption. Easily absorbed and passed through the body as

waste.

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Nutrient Deficiency

A nutritional deficiency occurs when your body doesn’t get enough nutrients.

Symptoms: At first the symptoms may not seem serious. They may

include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.

However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.

The best way to avoid a nutrient deficiency is to eat a well balanced diet.

©2002 Learning Zone Express

Worksheet

Research what each vitamin and mineral does for the body and fill out the worksheet.

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Nutrient Basics Quiz

1. I serve many functions in the body. I help carry nutrients to the body’s cells and I also help regulate body temperature. I am____________.

2. I can be converted into energy. I am also used to build, maintain and repair body tissues. I am_________.

3. I have a bad reputation in many people’s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am______________.

4. I am the body’s main source of energy and I come in two forms, simple and complex. I am_______________.

5. I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am_____________.

6. I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am _________.

Fill in the blank with the appropriate nutrient.

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You’re the Expert…

Jenny is an active teenage. She plays on the basketball and soccer teams at her school. Lately, however, she has been feeling tired and having trouble concentrating in school. She eats three meals a day, but tends to eat mostly cheese pizza, French fries, and Twinkies. Jenny comes to you for advice.

Working in small groups, create a sample diet for her which may help her overcome her nutritional deficiency. Be sure to include all of the 6 essential nutrients in her diet plan and explain briefly why you chose the foods you did.

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Pick one of the following assignments to be completed outside of class.

Applying What You Know

1. Record your diet for 3 days. Write down everything you eat and drink throughout the day. Then, go over your diet and evaluate it based on your nutritional needs. What nutrients are you consuming enough of? Are there any nutrients you need more of on a daily basis? In what ways will you make improvements. Write a one-page summary of your results.

2. Research one of the well-known nutritional deficiency diseases. What are the major causes of the disease? How is it diagnosed? Is a certain age group more prone to the disease? Can it be cured? Write a one- two page report on your findings.

3. Create a poster for teens your age describing the functions of the 6 essential nutrients. Be sure to include visual examples of food sources, USDA serving guidelines, as well as any new facts you may discover regarding disease prevention. You will be graded on neatness and creativity, as well as content.

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Exploring the Web

Here are some suggested sites you and your class may want to investigate for more information on nutrients. http://www.nutrition.gov/home/index.php3

• Nutrition facts and information

http://www.nal.usda.gov:8001/py/pmap.htm• USDA Food Guide Pyramid information

http://vm.cfsan.fda.gov/list.html• The US FDA Center for Food Safety and Applied Nutrition

http://www.nal.usda.gov/fnic/• Food and Nutrition Information Center

Teachers: Please note that these addresses are constantly changing and being updated. You may need to revise this list.

GROCERY SHOPPINGYou will create a menu and shopping list based on the financial and family profile.

Using only the grocery ads provided, you will create a menu and shopping list to correlate 3 meals a day including snacks and drinks for 7 days.

• You cannot spend more than your budget.

• Assume you have all condiments (mustard, dressing, mayo, BBQ sauce, butter, spices, etc.)

• You must have at least TWO vegetables and TWO fruits daily.

• You must have a balanced variety of food:

– No left over's– You may not have cereal for

breakfast all 7 days, sandwiches for lunch, etc.

• You must write the initials of the store from where you purchased a food item (F=Fry’s, SW=Safeway, AB=Albertsons).

• You DO NOT need to buy household, or toiletry items…food only.

• No alcohol• You must provide drinks

(not just water), and you must provide snacks.

7 Day MenuGroup Names___________________________________________________Family Situation_______________________________________

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BreakfastEggs, BaconToast,OJ

BreakfastRice Crispies w/ milk, apple sauce

BreakfastBagel w/ cream cheese, OJ

BreakfastBanana, (2)Toast w/ Peanut Butter

Breakfast Breakfast Breakfast

LunchHam Sandwich,Potato ChipApple, Soda

LunchHot dogs,Carrots,Apple sauce,

Lunch Lunch Lunch Lunch Lunch

DinnerSpaghetti, w/ meat sauce, salad, breadmilk

DinnerPizza,Salad,

Dinner Dinner Dinner Dinner Dinner

SnacksCookiesGrapesCarrots

SnacksApple,Ice Cream

Snacks Snacks Snacks Snacks Snacks

DrinksMilk, Water

DrinksApple JuiceMilk, Water

Drinks Drinks Drinks Drinks Drinks

Grocery Shopping List

Item Price Quantity Total

1. 1 % Milk SW 2 for $5 2 $5.00

2. Wheat Bread SW $1.09 3 $3.27

3. Oscar Meyer Bacon AB $3.69 1 $3.69

4. Oscar Meyer Hot Dogs FR 2 for $3 2 $3.00

5. Lays Potato Chips SW 2 for 5 2 $5.00

6. Cream Cheese AB $3.29 1 $3.29

7.

8.

9.

10.

11.

25.

GRAND TOTAL ____$98.42____

Grocery Shopping• Ketchup Family: Mother, Father, 3 Teen Boys & 1 teen girl• Mustard Family: Mother, Father, 2 teen girls & 1 adolescent• Salsa Family: Mother, Father, 1 teen boy, 1 teen girl• Pepper Family: Mother, Father, 1 teen boy or girl, 1 toddler• Relish Family: Single Mother or Father, 1 set of twin teen boys,

1 adolescent• Grill Family: Single Mother/Father, 2 teen girls, 1 toddler• Hamburger Family: Single Mother, 1 teen boy, 2 adolescents• Pickle Family: Single Father, 2 teens boys, 1 adolescent

(toddler 2-4 years, adolescent 5-12 years, teen 12-18 years)

Everyone eats solid foods, is NOT sick, does NOT have an eating disorder, out of town, etc!!!

Grocery Shopping!• Ketchup Family: Mother, Father, 3 Teen Boys & 1 teen girl =$105• Mustard Family: Mother, Father, 2 teen girls & 1 adolescent =$110• Salsa Family: Mother, Father, 1 teen boy, 1 teen girl =$85• Pepper Family: Mother, Father, 1 teen boy or girl, 1 toddler=$95• Relish Family: Single Mother or Father, 1 set of twin teen boys, 1

adolescent=$90• Grill Family: Single Mother/Father, 2 teen girls, 1 toddler =$95• Hamburger Family: Single Mother, 1 teen boy, 2 adolescents =$105• Pickle Family: Single Father, 2 teens boys, 1 adolescent =$90

“Guestamations” of Pounds, Boxes, etc.

• Bananas: 2lb=approx 4 small bananas• Apples: 2lb=approx 3-4 small-med apples• Oranges: 2lb=approx 3 small-med oranges

• Lettuce: 1 head= 2 bowls per person for four people.

• Potatoes: 3-5 lbs=1-2 meals• Beef: 1 ½ -2 lbs=4 small-med burgers• Chicken: 1 ½ -2 lb=3 chicken breasts• 1 loaf of bread: 3-4 days per family depending on meals• 1 box of cereal: 2-3 days per family depending on meals• 1 gallon of milk: 2-3 days per family depending on meals

Nutrition Quiz Expectations!

1. NO TALKING• First time = -5 points• Second time = ZERO on quiz

2. When finished with the quiz, raise your hand and I will come pick it up.

3. When finished you may quietly draw, read or listen to your ipod.

4. You may only listen to your ipod AFTER completing the quiz.

• First time = -5 points• Second time = ZERO on quiz!

CRAZY FACTS! Highway patrol carries two gallons of Coke in the trunk

of their vehicle to remove blood from the highway after car accidents.

You can put a T-bone steak in a bowl of coke and it will be gone in two days.

To clean corrosion from a car battery terminals…pour a can of Coca-Cola over the terminals to bubble away the corrosion.

To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous Material place card reserved for highly corrosive materials.

The active ingredient in Coke is phosphoric acid. It’s Ph is 2.8. It will dissolve a nail in approximately 4 days.

The distributors of coke have been using Coke to clean the engines of their trucks for about 20+ years

Energy Drinks: Energize or Full of Lies?

More than 500 new energy drinks have been launched worldwide this year. Americans spend 3.4 Billion dollars a year on Energy Drinks. Researchers track the first energy drink back to 1905 in Scottland: “Jenki Drinks”

were created to help them stay awake on their drive home from work. Many RedBull brands contain 3 times as much caffeine as a cup of coffee. The FDA doesn't regulate energy drinks (like they do food and drugs) so this

means you really don’t know if these products are safe and contain the ingredients the label says they do.

Because they are not regulated, energy drinks are not required to list the amount of caffeine and other ingredients on the label. They could contain more or less ingredients than the label actually indicates.

Researchers in Chicago reported this month that they saw a surprisingly high number of cases of caffeine abuse over the past three years, including 12 percent that required hospital treatment.

Denmark and France have both banned RedBull for its role in multiple sports related deaths.

Obesity in a Bottle!

• Fill out skeleton notes throughout the video!

Fast Food!

• Danger!– http://www.youtube.com/watch?v=0GXbm-iV9EA

• The Truth About Fast Food– http://www.youtube.com/watch?v=gyH0pX2rJko&

feature=related

Fast Food!Each day, 1 in 4 Americans eat at fast

food restaurants. In 1972 $3 billion dollars a year was

spent on fast food…today more than $110 billion dollars are spent.

There are 11,100 Burger King Restaurants in 65 countries and U.S. territories.

There are over 30,000 McDonald’s restaurants serving 50 million people in 119 countries daily.

McDonalds has served nearly 432 million pounds of vegetables, and 181 million pounds of fruit.

The amount of lettuce served in McDonalds’s restaurants in Japan would equal the weight of 30 Boeing 747’s.

You would have to walk for 7 hours straight to burn off a Super Sized Coke, Fry & Big Mac.

Hash Browns “weight for weight” contain more fat and calories than a cheeseburger or Big Mac.

Sonic buys enough hamburgers a year to make more than 252 million patties…that is enough to pave a 304 mile section of Old Route 66.

If you stacked a year’s worth of sonic hamburger patties one on top of the other, they would reach 697 miles…that’s 250 Empire State buildings!! (Empire State Building stands 1,472 feet tall).

Sonic buys nearly 23 million pounds of French fries per year…that’s enough to serve one large order of fries a day to every person in New York City for 11 days.

Sonic uses 78 million cherries yearly, enough to stretch from Fresno, California to Oklahoma City…1,247 miles!

Placed end-to-end, the number of sonic hotdogs purchased yearly would stretch from Oklahoma City to Penang Malaysia…9, 399 miles.

Sonic serves about 387 million mints!!

Obesity Rates in the U.S.1995-2008

Fast Food Activity!

• In groups, you will choose ONE fast food chain.• You then will choose TWO meal options from

that restaurant.• You will find the nutrition information for one

“unhealthy” meal option and one “healthier” option for your specific restaurant.

• You will then “pitch” your food items to the class describing the reasons you determined that your unhealthy option was unhealthy and why the healthier option is a“healthier” choice.

You must find the following nutritional information for BOTH meals:

Item Calories

Fat Carbs Protein SugarChickenChalupaBaja

390 23g 29g 17g 4g

Bean Buritto

350 9g 54g 13g 4g

Med Sprite

170 0g 45g 0g 45g

TOTAL 9102,000

32g66-84g

128g150-160g

30g48-57g

53g27g

Example #2

Item Calories Fat Carbs Protein Sugar

Thousand Island Cheese Burger

680 38g 58g 29g 14g

Med. Tots 240 15g 24g 2g 0g

Lg. Vanilla Coke

330 0g 120g 0g 106g

TOTAL 12502,000

53g66-84g

202g150-160g

31g48-57g

120g27g

Groups for Fast Food Frenzie! (P.3)1 2 3 4 5 6 7 8Deidre Marvin Nayely Josh Shawn Bruce Justine Sandra

Seth Emily Erick Tamelita Edgar Kevin Beth EllieCarmen Alizabeth Antonia Eras Ashley Megan Jonah Devin

Alexandra Bianca Jessica Shane

9 10Gabriela Elisa

Danielle Kelsey

Andrew Marvin

Sam

Groups for Fast Food Frenzie! (P.7)1 2 3 4 5 6Ashlyn Elizabeth McKenna Pherrel Kyra Tori

Nidia Joe Orville Jessica Valaria Nick

Trey Beth Derek Vergil Lorena Rueben

Ryan Taylor Ronald Christine Leona

7 8Drake ElainaJordan Matthew

Issac John

Vergil

Fast Food “Look Outs”• Watch out for those fried foods…go for the grilled, broiled, or

roasted item, even fresh market sandwiches…Veggie burger anyone?

• Try a salad…however you have to watch those high calorie, high fat salad dressing…go for the low-fat, low calorie ones, even ask for it on the side.

• Portion size, portion size….instead of that Double Whopper with cheese, try a Whopper no cheese. Instead of large fries….go for a small fry… even better, fruit, side salad, or even a baked potato. Large soda??? Go for a small or medium, even better, water, ice tea, 100% fruit juice.

• Avoid the processed cheese, cheese sauces and “special sauces”!!• Avoid “Supersizing” or “Value Sizing” or “Combo Meals” all

together!!• Try whole grains breads.• Don’t assume a menu item is healthy because it “sounds healthy”.