Lesson 2 ž  Review of “The Food Environment” Media ¢  Policy ¢  Adver>sing ¢  Advocacy ¢  Healthy Hunger Free Kids Act ¢
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Lesson: Nutri>on Basics —
Calories, Nutrients, Fat, Protein, Carbohydrate, Food Selec>on ž
Fitness Break ž
Group projects ž
Exit >cket ž  How can media influence our food choices? ž  What is the purpose of policy in food labeling? ž  How does adver>sing persuade you to buy a product? ž  How could you advocate for healthy food? Calories = Energy = Heat ¡ Calories are supplied by energy-­‐yielding nutrients ¡  Body breaks the chemical bonds releasing energy called calories ¡ Required for: Growth of the body ¢ Repair of >ssue and systems ¢ Regular maintenance of the body ¢ Physical ac>vity ¢
¡  Nutrients are chemical substances in foods that: Build, repair, and maintain body >ssue ¢ Regulate body processes ¢ Provide energy ¢
¡  There are 6 classes of nutrients. Macronutrients are large molecules that yield calories. Lipids (fats) Protein Carbohydrates Micronutrients are smaller molecules that do not yield calories. Minerals Vitamins Water ž  Func>on: ¡  Provides energy ¡  Protects organs and cells ¡  Keeps body warmth ž  Characteris>cs: ¡  Saturated – solid at room temp ¡  Unsaturated ¡  Monounsaturated ¡  Polyunsaturated ž  Food source: ¡
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meat, fish, nuts, dairy, oils, bu\er, most processed food, fried foods Calories: ¡  9 calories per gram of fat ž  Func>on: ¡  Building blocks of organs, muscles, cells, blood, source of energy ž  Characteris>cs: ¡  20 amino acids are building blocks of all protein (like le\ers they can be put together to make thousands of different proteins) ¡  11 can be made by body; 9 must be come from food in diet ž  Food source: ¡  meat, dairy, nuts, legumes, tofu, eggs ž  Calories: ¡  4 calories per gram of protein ž  Func>on: ¡  Main source of energy for the body ¡  Converted to glucose in body ž  Characteris>cs: ¡  Simple (sugar) ¡  Complex (whole wheat) ž  Food source: ¡  bread, pasta, crackers, potatoes, fruit, vegetables ž  Calories: ¡  4 calories per gram of carbohydrate Average slice of plain pizza Average calories in chicken breast (uncooked) Fats Protein Carbs 10% 36% 45% 19% 90% Age Not ac0ve/ Sedentary Moderately Ac0ve Ac0ve 4-­‐8 1200 1400 1400-­‐1600 1400-­‐1800 1600-­‐2000 9-­‐13 1600 1800 1600-­‐2000 1800-­‐2200 1800-­‐2000 2000-­‐2600 14-­‐18 1800 2200 2000 2400-­‐2800 2400 2800-­‐3200 Source: HHS/USDA Dietary Guidelines for Americans: 2005 ž
1lb of bu\er = 3500 calories ž
12 oz can of cola = 179 calories ž
4 oz bag of chips = 600 calories ž
Apple = 80 calories ž
1 cup of raw carrots = 50 calories ž
Slice of pepperoni pizza = 324 calories ž
1 cup pasta with tomato sauce = 206 calories ž
Large double pa\y burger = 540 calories ž
Peanut bu\er and jelly sandwich = 330 calories Medium Coke, Large Fries, Double Quarter Pounder with Cheese Meal Food Selec0on Calories Breakfast 1 cup high sugar cereal with 1% milk 200 Lunch school lunch calories 500 Snack Coke 1 oz. small bag of potato chips 1 can soda 160 179 Dinner Dessert Fast food burger, fries and soda Big S>ck Popsicle 1450 70 Total 2559 Calories Body Needs Calories consumed Difference 2000 2500 500 more than body needs Extra daily Calories 500 Days in year Total Extra Calories in a year Total weight gain in year 365 182,500 52 pounds Apple Slices Premium Caesar Salad with Grilled Chicken Single pa\y cheeseburger Do’s Don'ts ž  Eat smaller por>ons ž  Super size a meal ž  Eat more fruits and ž  Drink sugary drinks veggies ž  Drink more water ž  Eat every 3 or 4 hours ž  Eat breakfast ž  Exercise more olen ž  Take the stairs instead of elevators ž  Try new foods ž  Have fun ž  Eat chips every day ž  Drink soda ž  Add sugar ž  Skip meals (especially breakfast) ž  Eat fried food ž  Ride when you can walk Teacher calls out a series of statements such as: h. The main sources of protein are meat, fish, and beans. (True) i. You have muscles that move even when you don’t think to tell them to. (True) j. Beans are good for your heart. (Ha ha) Students respond to each of these statements by siMng at their desk if the answer is false and standing and running in place if the answer is true for at least 15 seconds a. Your heart is a muscle. (True) b. White bread is more nutri>ous than whole wheat bread. (False) c. Exercise makes your heart stronger. (True) d. The main func>on of the heart is to supply oxygen to your body. (True) e. Milk really does not give you strong bones. (False) f. You should be ea>ng 5 cups of fruit and vegetables every day. (True) g. Blood does not transport the oxygen from the heart to other parts of the body. (False) ž  Fill out School Needs Assessment ¡  Discuss issues raised by the assessment ¡  Break students into groups based on their interests ž  Assemble groups to fill out Group Project Planning Worksheet ¡  Determine group roles ¡  Brainstorm: Advocacy strategy – How can your message improve opportuni>es for be\er nutri>on and physical ac>vity? ¢  Target audience – Who makes decisions related to your request? (i.e., friends, teachers, parents, food service workers, president, local representa>ves, businesses)? ¢  Media format – How can you best communicate the issues and your solu>on? ¢
ž  Nutri>on ¡  Increase fresh fruits and vegetables (include salad bar) ¡  Decrease junk food on campus ¡  Make bulle>n board with nutri>on facts ¡  Eliminate junk food fundraisers ¡  Open school store/snack bar with healthy snacks ¡  Increase nutri>on educa>on in classes ¡  Find nearby farmers markets for visits ¡  Start school garden ž  Physical ac>vity ¡  Implement school-­‐wide fitness breaks ¡  Increase physical educa>on >me ¡  Increase alerschool club sports ¡  Increase outside recess and ¡  Start a school garden ¡  Hold pedometer challenge ¡  Challenge each other to run in a race together Community Voices for Health is a project of the School of Educa3on, Teaching and Health at American University with generous funding from Aetna Founda3on, Kaiser Permanente Founda3on, United Way and General Mills. Copyright 2013