Download - GRADE 10 NUTRITION UNIT
GRADE 10
NUTRITION UNIT
What Amount of Food do You Need?
Canada’s Food Guide to Healthy Eating
The type of food that you eat is as important as the amount that you eat!
One Food Guide Serving of…
Vegetables and Fruit:
•125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
•250 mL (1 cup) leafy raw vegetables or salad
•1 fruit
Grain Products:
•1 slice (35 g) bread or ½ bagel (45 g)
•½ pita (35 g) or ½ tortilla (35 g)
•125 mL (½ cup) cooked rice, pasta, or couscous
•30 g cold cereal
•175 mL (¾ cup) hot cereal
Milk and Alternatives
• 250 mL (1 cup) milk or fortified soy beverage
•175 g (¾ cup) yogurt
•50 g (1 ½ oz.) cheese
Meat and Alternatives
•75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
•175 mL (¾ cup) cooked beans
•2 eggs
•30 mL (2 Tbsp) peanut butter
Portion Size
1 Serving of meat = Deck of cards
1 Serving of vegetables = Palm of the hand
1 Serving of fruit = Tennis ball
1 Serving of grain products = Closed fist
1 Serving of milk and alternatives = golf ball
1 Serving of “extras” = Thumb tip
Does Madison Need More of the Four?
Assignment Instructions:
Review Madison’s “one-day food diary”
For each serving she ate from one of the four food groups, check the appropriate column
Answer the questions in the “summing it up” chart
Meal Food Serving Size Fruits & Vegetables
Grain Products
Milk & Alternatives
Meat & Alternatives
Breakfast Banana 1 medium
Milk, chocolate, low-fat 8 ounces
Toast, whole grain 2 slices
Jelly 2 tablespoons
Lunch Hamburger 3 ounces
Hamburger bun 1
Yogurt, peach, low-fat 8 ounces
French fries 10 strips
Brownie 1
Cola 12 ounces
Snacks Raisins ¼ cup
Almonds ¼ cup
Cookies, chocolate chip 2
Supper Chicken leg 4 ounces
Mashed potatoes ½ cup
Broccoli ½ cup
Rice, white 1
Applesauce ½ cup
SUMMING IT UP…
How many servings did Madison eat from:
How many servings are recommended the Canadian Food Guide each day from:
How many servings, more or less, does she need from this group?
Fruits & Vegetables? 6 Fruits & Vegetables? 7 1 more
Grain Products? 6 Grain Products? 6 0
Milk & Alternatives? 1 Milk & Alternatives? 3-4 2 or 3 more
Meat & Alternatives? 3 Meat & Alternatives? 2 1 less
Females (Calories per day)
Age (years)
Sedentary Low activity
Moderate to high activity
2 – 3 1100 1250 1400
4 – 5 1200 1350 1500
6 – 7 1300 1500 1700
8 – 9 1400 1600 1850
10 - 11 1500 1800 2050
12 – 13 1700 2000 2250
14 – 16 1750 2100 2350
17 – 18 1750 2100 2400
19 – 30 1900 2100 2350
31 – 50 1800 2000 2250
51 – 70 1650 1850 2100
71+ 1550 1750 2000
Age (years)
Sedentary Low activity
Moderate to high activity
2 – 3 1100 1350 1500
4 – 5 1250 1450 1650
6 – 7 1400 1600 1800
8 – 9 1500 1750 2000
10 – 11 1700 2000 2300
12 – 13 1900 2250 2600
14 – 16 2300 2700 3100
17 – 18 2450 2900 3300
19 – 30 2500 2700 3000
31 – 50 2350 2600 2900
51 – 70 2150 2350 2650
71+ 2000 2200 2500
Males (Calories per day)
Calories
Calories are a measure of the energy in food
Your caloric needs vary, depending on… age,
body size,
gender,
activity level
whether you are pregnant or breastfeeding The amount of calories consumed should = the amount of calories burned
Calories
There are four nutrients that supply calories (energy) to the body: Carbohydrate: 4 calories in every gram
Protein: 4 calories in every gram
Sugar: 4.5 calories in every gram
Fat: 9 calories in every gram
Do You Need
More of the Four?
Assignment Instructions:
Record all of the food and beverages you consume for the next 24 hours
For each serving you eat from one of the four food groups, check in the appropriate column
Keep track of the amount of calories you consume
Nutrition labels
Computer lab complete the “nutrition label” assignment
CBC
Nutrition Label Answers
1. What does the nutritional facts table include?
A: calories and 13 nutrients
2. List 4 uses for nutritional facts
A: compare products, determine nutritional value of foods, manage special diets increase or decease your intake of a particular nutrient
3. What are the benefits of making healthy food choices?
A: reduce the risk of nutrient-related chronic diseases (cancer, diabetes, heart disease and stroke)
4. What is the first thing you should read on the nutritional facts?
A: the specific amount of food listed
Nutrition Label Answers
5. What is the % of Daily value?A: a benchmark for evaluating the nutrient content of foods
quickly and easily based on recommendations for a healthy diet used to determine whether there is a lot or little nutrient in a food
6. List the 14 core nutrients.A: Calories, Iron, Calcium, Vitamin C, Vitamin A, Protein,
Sugar, Fibre, Carbohydrate, Sodium, Cholesterol, Trans fat, Saturated fat
7. What are nutrition claims?A: Rules set in place by the government that must be met
before it can be used on a label
Nutrition Label Answers
8. For each example of a nutrition claim provide the “rules” or criteria for using that claim on a label.
Source of fibre: contains at least 2 grams of dietary fibre in the amount
specified on the nutrition facts tableLow fat: contains no more than 3 grams of fat in the amount specified
on the nutrition facts tableCholesterol-free: contains less than 2mg of cholesterol in the amount specified
on the nutrition facts tableSodium-free: contains less than 5mg in the amount specified on the
nutrition facts tableReduced on calories: contains 25% less fat than the food it is being compared to
Light: means the food is “reduced in fat” or “reduced in energy"
calories)
Nutrition Label Answers
9. The list of ingredients is mandatory and has been on the food product package for many years. How are the ingredients listed on the nutrition label?A: largest to smallest in terms of amount
10. Why is it important that ingredients are listed onnutritional labels?A: in case certain foods need to be avoided
IMPORTANT NUTRIENTSNutrient Foods that supply us with
this nutrient
How the body
uses this nutrient
Carbohydrate
(CHO) (simple & complex)
Breads, pastas, vegetables, fruit,
Honey, sugar, milk
Provides energy (calories) for
muscles and brain (4 calories in
every gram of CHO)
Fibre Whole-grain breads, cereals and
pastas., vegetables fruit and
legumes
Aids in bowel regularity,
reduces risk of colon cancer
and lowers blood cholesterol
Sugars Foods with naturally occurring
sugars:
• milk, fruits, vegetables
Foods with added sugars:
• sweetened juices, sweetened soft
drinks, candy
Provides energy (calories) ready
for your muscles and your brain
to use (4.5 calories in
every gram of sugar)
Protein
(animal & plant)
Milk, cheese, yogurt, eggs, meat,
poultry, fish, nuts, peanut butter
baked beans, seeds, lentils, quinoa,
beans, tofu
Builds and repairs body tissues and
can be a source of energy (4
calories in every gram of
protein). Excess protein is stored
as fat.
Nutrient Foods that supply us with
this nutrient
How the body
uses this nutrient
Vitamin A carrots, squash and dark green
leafy vegetables
maintains healthy skin and provides
good night vision
Vitamin C citrus fruits, strawberries builds and maintains connective
Tissues, heals wounds and fights
Infections
Calcium Milk, cheese and yogurt builds healthy bones and teeth
Iron red meat, raisins, whole-grain,
breads and cereals
produces red blood cells that carry
oxygen throughout the body
IMPORTANT NUTRIENTS
Nutrient Foods that supply us with
this nutrient
How the body
uses this nutrient
Fat Butter, margarine, oils, bake goods
(cookies, donuts,) milk, cheese, ice
cream, yogurt, processed meats,
beef, pork, lamb, veal, chicken, nuts
Provides energy (9 calories in
every gram of fat), carries and
stores vitamins A, D, E, K and
insulates the body against cold.
Cushions the skin, bones and
internal organs. Saturated
Fat
Butter, cheese, whole milk, sour
Cream, ice cream, lard, shortening
palm oil, coconut oil, red meat
Trans Fat Hydrogenated fats, oils, deep-fried foods,
baked goods
Cholesterol Dairy products, egg yolks, meat,
organ meats
Helps to make:
• Some hormones
• Vitamin D
• Cell membranes
• Bile salts used to digest foods
Sodium Occurs naturally in
many foods but is also added to
some processed foods such as
bacon, soups, and potato chips.
Balances body fluids and helps
transmit electrical signals
through nerves
IMPORTANT NUTRIENTS
The Weight of the World
Fast-FoodMake the Healthier Choice
Fast food does not have to be bad food! When visiting fast food places, make healthier food
choices. Serving sizes
Choose smaller portions and do NOT supersize
“Extras” are high in fat, calories and salt and have little or no vitamins and minerals Examples: bacon, gravy, sauces, extra cheese
Beverages Choose smaller portions Choose 100% juice or milk
Cooking Grilled and baked contain less fat than fried foods
What to Order?
Burgers Healthy toppings: tomatoes,
lettuce & onion mustard, ketchup and relish (low fat)
Single/junior size Whole wheat buns
Chicken Healthy toppings: lettuce and
tomatoes Grilled
Pizza Healthy toppings: vegetables -
tomatoes, green peppers, onions, mushrooms
No more than two slices
Sandwiches Healthy toppings: lettuce, green
peppers, tomatoes, pickles, onions and olives
Lean meats: roast beef, turkey, chicken and ham
Six-inch rather than a twelve-inch sub
Whole wheat bread/buns
Salads Dressing “on the side”
French Fries Smallest size available Have a salad or baked potato
instead
Beverages 100% Juice or milk Small size Water from the tap – it’s free!
Breakfast – Body & Mind
Assignment: True & False
#3 and #8 are false the rest are true
Summary:
After many hours of overnight without food, it is important to re-fuel
The brain’s only source of fuel is glucose (from carbohydrates)
Eating breakfast gives you energy to think and perform during the day
Eating breakfast slightly increases your metabolism
Guidelines for a Healthy
Breakfast
A nutritionally adequate breakfast should include:
3 out of the 4 food groups
Encouraged to eat foods from fruits and vegetables,
grains
milk and milk alternatives Foods high in fiber
Foods low in fat
Assignment: Rate this Breakfast
Assignment
“Sport Nutrition Questions”
Sport Nutrition Questions
1. What is glycogen?
stored carbohydrates in the muscles and liver
2. How can athletes maximize their muscle glycogen?
eat or drink high carbohydrate foods 15-30 after activity and again 2-4 hours later
Include rest days after hard training (muscle glycogen stores take 24-48 hours to refill)
3. If an athlete does not have enough muscle glycogen stores how will that effect their performance?
Reduced endurance, fatigue and exhaustion
4. What is the most important role of fluids during physical activity?
Temperature regulation
5. How can you tell if you are adequately hydrated?
Monitor urine colour and amount
Sport Nutrition Questions
6. When are sports drinks beneficial to consume and why?
One hour or more of activity
Carbohydrate stores are depleted
7. What is the most important role of protein during physical activity?
Build, repair and maintain muscle tissue
8. What happens to excess protein in the body?
Broken down for use of energy or stored as fat
9. What is anemia and how can you prevent it?
Iron deficiency
Consume plenty of iron containing foods
10. What should a pre-event meal include and exclude?
High in carbohydrate and low in fat and fiber (fat and fiber take longer to digest)
THE END
Fuel For Performance1. What is the most important role of fluids during activity?
Fluids regulate body temperature. The evaporation of sweat/perspiration from the skin helps cool the individual’s body. Adequate fluid intake helps replace the evaporated sweat/perspiration.
2. What is a major cause of fatigue and poor performance?
Dehydration, associated with not consuming enough fluids, can lead to poor performance, cramps, heat exhaustion, and possible heatstroke.
3. List the four food groups.
Grain Products Vegetables and Fruit Milk Products Meat and Alternatives
4. a. What is referred to as the “Fuel of Champions”? Explain why.
Carbohydrates (CH0s) are referred to as the “Fuel of Champions.” They supply the main source of muscle energy for long, steady, intense activity. Depleted storage of muscle energy leads to reduced endurance, fatigue, and exhaustion. Eating CH0-rich foods is the only way to maintain and refill muscle-energy stores.
b. In what form is the fuel used during exercise?Blood glucose and muscle glycogen are the fuels used during exercise.
5. During the week before an athletic competition, what would an individual’s diet look like?As the individual’s training decreases in volume and intensity leading up to a competition, the emphasis on food intake would be a high CH0 diet to maximize muscle-energy storage in the form of glycogen.
Fuel For Performance6. What should an individual do to maximize the glycogen that muscle
stores? Explain.
An athlete/individual should eat nutrient-rich CH0s such as bread, potatoes, rice, fruit, cereal, legumes, and starchy vegetables. This can be achieved by eating at least eight servings of Grain Products and Vegetables and Fruit daily.
7. What pre-event meal should an individual eat or consume two to three hours before competition?
• Eat a meal that consists mainly of CH0 foods and is low in protein and fat.
• Drink fluids while having the meal.
• Examples of pre-event meals are:
— cereal, milk, fruit, toast
— milk, sandwich with lean meat
— fruit, yogurt, muffin
— small portion of pasta with tomato sauce
Fuel For Performance8. List what an individual should eat after an intense workout/exercise. Explain why.
Recent research states that eating a 200- to 400-gram serving of CH0-rich food (e.g., tuna sandwich, chocolate milk, fruit-sweetened yogurt) immediately after exercise, and then small meals spaced evenly throughout the rest of the day, helps to refill the stores of muscle energy.
9. What is the role of protein during exercise?
During exercise, protein plays only a minor role as an energy source. Protein’s function is mainly to build, repair, and maintain tissue.
10. a. Individuals should eat food that contains iron. Explain why.
Iron is the component in red blood cells responsible for getting oxygen to working muscles. Eating food that contains iron is important to an individual because an iron deficiency could lead to anemia. Anemia can cause fatigue and poor recovery from hard workouts.
b. List foods that contain iron and help performance.
Foods containing iron include meat, eggs, legumes, dark green vegetables, dried fruit, and enriched grains.
c. Describe factors that help or hinder iron absorption.
The iron in meat—from heme (animal) source—is more readily absorbed than iron from other sources. Consuming meat or a vitamin C-containing food (e.g., oranges, strawberries, tomatoes) with a non-meat source of iron (e.g., legumes, grains) enhances iron absorption, whereas consuming coffee or tea with a non-meat iron-containing food decreases iron absorption.
Fuel For Performance11. Taking iron supplements is not recommended without a physician’s
advice. Explain why.
Iron supplements can be toxic. Physicians can monitor changes in iron status through comprehensive blood tests.
12. Why is it so important to have rest days built into your exercise program?
Rest days are important because they allow muscle-energy stores to refill and allow muscles to adapt to exercise changes and repair themselves.
13. How does an individual prepare for “optimal performance”? Explain.
An individual can prepare for “optimal performance” by following Canada’s Food Guide to Healthy Eating (Health Canada), with an emphasis on eating CH0-rich foods, training properly, and getting enough rest.
Carbohydrates: The Fuel of Champions
Carbohydrates are the bodies main source of energy
Maintains blood glucose levels
Stored as glycogen in the muscles and liver
Glycogen is the “quick energy” for muscle activity Muscle glycogen depletion
Occurs during long, steady, intense activity
Occurs over several days
Leads to reduced endurance, fatigue and exhaustion
Eating CHO foods is the only way to maintain and refill muscle glycogen
Muscle glycogen stores take 24 – 48 hours to completely refill
More active individuals need more CHO
Food Group Serving Numbers
Minimum Most Athletes Endurance
Grain Products 5 8 12+
Vegetables & Fruit 5 8 10+
Milk Products 2 3 4
Meat & Alternatives 2 2-3 3
Maximizing Muscle Glycogen Stores
Before intense activity Consume a high CHO diet regularly
Rest/taper activity a few days before event/competition so muscles can store CHO
After intense activity Eat or drink high CHO foods 15 – 30 minutes after activity
and 2 – 4 hours later
If CHO stores are not sufficient, the body will use protein for fuel
Fluids
Regulates body temperature during activity Active muscles generate heat Sweat to cool body If fluid is not replaced the body can become dehydrated, which
can cause cramps, heat exhaustion, heat stroke and can delay recovery after exercise
How do you prevent dehydration? Drink at least 2 L (8 cups) of fluid every day (more if active) Drink plenty of cool, plain water before, during and after
exercise Drink 1.5 L of fluid for each kg of weight loss during exercise Monitor urine colour and amount Quenching thirst does not satisfy the body’s need for fluid
Sports Drinks Drinks with 4 – 8% CHO are beneficial when activity lasts
longer than 1 hour Make your own: mix equal volumes of orange juice and water
and a pinch of salt
Iron and Performance
Produces red blood cells that carry oxygen throughout the body
Some individuals (active females) are prone to iron deficiency Anemia – excessive fatigue during workouts, slow recovery
after exercise and lack of energy
How to maximize the body’s iron stores: Consume iron containing foods (meat, legumes, dark green
vegetables, dried fruit, and enriched grains) Iron in meat is more readily absorbed Consume vitamin C with non-meat sources of iron will increase
absorption Avoid consuming tea and coffee with non-meat iron sources –
they decrease iron absorption.
Eating At Competition Time
The pre-event meal High in CHO
Low in fat
Consumed 2-3 hours before the event/competition
If there is less than 2-3 hours before the event/competition consume smaller amounts of food
Maintain Your Training Diet Away From Home
Pack healthy snacks
Plan stops ahead to ensure good food choices
When flying – drink plenty of water and pack snacks
At restaurants – choose high CHO and low fat meals
Example: rolls, rice, pasta, potatoes, milk, juice, salad dressing on the side, sandwiches and burgers without sauce and avoid deep-fried or battered food
Eat supper after a full day of activity
Nutrivia
Test next class
Carbohydrates (CHO)
There are two major types of carbohydrates in foods: 1. Simple carbohydrates:
also called simple sugars found in refined sugars, like…
table sugar, candy, syrup, honey, jam, fruit, juice, milk
it's better to get your simple sugars from food like fruit and milk. Why? they contain vitamins, fiber, and important nutrients like calcium. A lollipop
does not.
2. Complex carbohydrates: also called starches. Found in…
grain products, bread, crackers, pasta, rice, vegetables, oatmeal
some complex carbohydrate foods are better choices than others. refined grains, such as white flour and white rice, have been processed,
which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber
So which type of carbs should you eat?
When you eat carbohydrates, the body breaks them down into simple sugars which are absorbed into the bloodstream.
As the sugar level rises in your body, the pancreas releases a hormone called insulin, which moves sugar from the blood into the cells, where it can be used as energy.
When this process goes fast (simple CHO) you're more likely to feel hungry soon.
When this process occurs more slowly, (complex CHO), you'll be full longer. They give you energy over a longer period of time.
Therefore, limit simple sugars (such as candy) and eat more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread).
Carbohydrates (CHO)
Protein
2 types:1. Animal
beef, fish, cheese
A complete source of protein (contains all nine of the essential amino acids)
2. Plant rice, dried beans, nuts
Not always a complete source of protein (does NOT contain all nine of the essential amino acids)
Nutrient Content ClaimsWords Used in Claims
What the Words Mean Examples
Free A nutritionally insignificant amount
Sodium free (less than 5 mg per serving)
Low Always associated with a very small amount of a nutrient
Low fat (3 grams of fat or less per serving)
Reduced At least 25% less of a nutrient compared to a similar product
Reduced in calories (at least 25% less energy than the food in comparison)
Source Always associated with a significant amount
Source of fibre (2g ormore per serving)
Light If it is referring to a specific nutrient, it is only allowed on foods that are either reduced in fat or reduced in energy (calories)
Light in fatLight in calories
Can also be used to describe a feature of the food
Light in colour