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  2. 2. + Nutrient Quiz #1 1. Name 2 of the 6 Essential Nutrients 2. Which essential nutrient provides growth and repair of bone, cellular and muscle tissue? 3. Name the 2 types of Carbohydrates 4. Which essential nutrient provides energy and accounts for about 60% of our diets? 5. Bonus…..Which Mineral aids insomnia, nervousness and depression
  3. 3. + Dietary Guidelines for Americans  Are a set of recommendations about smart eating and physical activity for all Americans published by the U.S. Department of Agriculture (USDA)  The advice can be summed up in 3 key guidelines  Make smart choices from every food group  Find your balance between food and activity  Get the most nutrition out of your calories
  4. 4. + Making Smart Choices  Choose My Plate
  5. 5. + 1. Make BEST Choices  Focus on Fruits  Vary your veggies  Calcium rich foods  Make ½ your grains WHOLE  Go lean with Protien  Limit certain foods:
  6. 6. + 2. Balance Food and Physical Activity  Even if you eat the right amount and mix of healthful foods, you can still be overweight if you aren’t getting enough physical activity.  Guidelines for teens…….60 minutes EVERYDAY!
  7. 7. + 3. Most Nutrition out of the Calories  Everyday your body needs a certain amount of calories depending on your age, gender and activity level.  Choose NUTRIENT-DENSE foods: foods that have high ratio of nutrient to calories  Ex: single large carrot and ½ oz of potato chips have same calories…yet carrot is higher in nutrients.
  8. 8. + Healthy Eating Patterns 1. BREAKFAST!!!!........start the day off right!  Benefits of Breakfast  Do better in school  Less likely to be overweight
  9. 9. + 2. Sensible Snacking  Fresh fruits  Cut up Veggies  String Cheese  Unsalted Nuts  Air-popped popcorn  Fat-free yogurt  Breadsticks
  10. 10. + 3. Eat Right Eating Out  Watch portion size  Pay attention to how food is prepared  Add fresh veggies and fruit  Go easy on toppings  Don’t drink your calories
  11. 11. + Food #1  Ingredient: wheat flour, whey, partially hydrogenated soybean oil, tomatoes, salt, maltodextrin, corn syrup, corn starch- modified, onions, monosodium, glutamate, parsley, garlick, mono and diglycerides, sodium casienat, spices, soy lecithin, sunflower oil, natural flavors, butter, sugar, buttermilk, nonfat milk, soybean oil, annoatto extract color, iron, miacin, lactic acid, milk, thiamin, mononitrate, riboflavin, soy protien
  12. 12. + Food #2  Water, corn syrup, buttermilk, vinegar, food starch modified, garlic juice, salt, cellulose gel, xanthan gum, tartaric acid, sugar spices, sodium caseinate, sour cream solids, sodium benzoate and potassium sorbate, phosphoric acid, propylene glycol alginate, dehydrated onions, onion juice, natural tocopherols, monosodium glutamate, maltodextin, lipolyzed cream, lemon juice concentrate, lactic acid, hydrolyzed yeast, hydrolyzed corn/soy protien.
  13. 13. + Food #3  Water, chicken, soybean meal, barley, ground corn, fish, meat byproduct, guar gum, iron xide, mineral supplements
  14. 14. + Nutrition Labels  Ingredient list  Nutrition facts  Nutritional claims
  15. 15. +
  16. 16. +  What is the serving size  How many servings per container  How many calories… many from fat  How many calories in ENTIRE product….how many from fat  How many grams of fat PER serving  How many milligrams of cholesterol PER serving  How many milligrams of sodium PER serving  How many grams of Carbohydrates PER serving  How many grams of Fiber PER serving  How many grams of Sugar PER serving  How many grams of Protein PER serving  What percent of RDA of Vit A, C, Calcium and Iron PER serving  After evalutating this food label, would you say this food is UNHEALTHY or HEALTHY
  17. 17. + Claims  Free: insignificant amount of fat, sugar, sat fat, trans fat, sodium, cholesterol, calories or sodium  Low: eat regularly without exceeding lifits for all above  Light: contains 1/3 few than regular version  Reduced: 25% fewer
  18. 18. + Claims  High: provides at least 20% daily value of vitamins, mineral, protein or fiber  Good source of: provides 10 to 10% of the daily value for vitamin, mineral, protein, or fiber  Healthy: must be low in fat, and sat fat and contain limited amounts of cholesterol and sodium. And to percent of the daily value for vitamin A, C, Iron, Calcium, Protein or Fiber
  19. 19. + Digit Method  RAISE a finger if the food has:  10% or more of Vit A  10% or more of Vit C  10% or more of Calcium  10% or more of Iron  10% (5grams) or more Protien  10% or more Fiber LOWER a finger if the food has EITHER: 10% or more TOTAL FAT or 200 calories or more If any fingers remain UP……Food is NUTRITIOUS
  20. 20. + HEATLH GOAL