Nutrition Unit 1
Nutrition Basics
Day 1: BMI Review
BMI- Body Mass Index
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based on height and weight
better predictor of disease risk then weight alone
certain people may have inflated BMI because of larger amounts of muscle mass then adipose,(fat) mass
BMI Calculation: (Calculation they will need to know for the test!)
Weight x 705
Example: 5’3 105 lbs. 105 x 705 =
Height(inches) squared
63(63)
78,750 = BMI 19.84
3969
BMI’s Calculated
Healthy Weight (18.5-25)
Overweight (25-30)
Excessively Overweight (30 or higher)
Day 2: BMR- Basal Metabolic Rate
Basal Metabolic Rate is the minimal caloric requirement needed to sustain life in a resting individual. This is the amount of energy your body
would burn if you slept all day (24 hours).
Factors in BMR:
Age: In youth, the BMR is higher; age brings less lean body mass and slows the BMR.
Height: Tall, thin people have higher BMR's.
Growth: Children and pregnant women have higher BMR's.
Body Composition: The more lean tissue, the higher the BMR. The more fat tissue, the lower the BMR.
Fever: Fevers can raise the BMR.
Stress: Stress hormones can raise the BMR.
Environmental Temperature: Both the heat and cold raise the BMR.
Fasting/Starvation: Fasting/starvation hormones lower the BMR.
Malnutrition: Malnutrition lowers the BMR.
Day 3: BMR Facts
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BMR is the highest during your growth years and begins to decrease with age starting at around age 24.
Regular physical activity throughout life helps keep muscle mass higher resulting in a higher BMR
When growth stops, if eating does not decrease or activity level increase, fatness/overweightness can result
Caloric intake plays a major role in BMR: the amount of energy you expend each day must be balanced by your energy
intake if you are to maintain your body fat and body weight over time
Day 4: BMR Calculations
BMR Calculations: (This calculation will be given to them on the test.)
Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)
Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)
W = actual weight in kg (weight in lb/2.2 lb/ kg)
H = height in cm (height in inches x 2.54 cm/in)
A = age in years
Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old
150 lbs/2.2 lb/kg = 68 kg
5'6" = 66 inches x 2.54 cm = 168 cm
BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)
BMR = 66 + 932 + 840 - 143 = 1695 kcals per day
BMR lets you know how much food you are able to intake each day. (Remember, this can change depending on the amount of physical activity
per day!)
Day 5: Dietary Guidelines (The Food Guide Pyramid)
On the pyramid, each color represents a different food group:
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Orange: The grains group, which includes foods like bread, cereal, rice, and pasta)
Green: Vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion.
Red: Fruits are especially good sources of important vitamins like A and C. This food group also adds minerals such as potassium and
fiber, which help digestion.
Blue: Dairy: This food group, which includes milk and other foods like milk, yogurt, and cheese, is an important source of vitamin A,
vitamin D, calcium, and protein.
Purple: Proteins (meats, beans, and fish) Foods in this group also provide vitamin B-complex and iron, which helps build strong
bones and teeth and support muscles.
Yellow: Fats and oils: Fats and oils are essential nutrients to maintain body function but should be used sparingly. Fats help the body
absorb vitamins A, D, E, K, and beta-carotene. Even though fats may be needed to maintain good health, it may be a good idea to
limit them
Day 6: Dietary Guidelines (Foods In Each Group)
Orange (Grain Group): brown rice, oatmeal, popcorn, whole wheat bread, white bread, pretzels, pastas(regular or whole wheat), pitas, and
noodles
Green (Vegetable Group): brocolli, lettuce, spinach, potatos (regular and sweet), onions, carrots, squash, zuccinni, asparagus, green beans,
peas, and tomatos
Red (Fruit Group): apples, berries (all kinds), melons, fruit cocktail, 100% fruit juices, bananas, raisins, grapes, and oranges
Blue (Dairy Group): milk, flavored milk, cheeses, yogurts, milk based desserts (pudding, ice cream) *Always try to choose low fat or fat free*
Purple (Protein Group): meats, poultry, eggs, beans, nuts and seeds, and fish
Yellow (Fats and Oils Group): nuts, olives, some fish, avacados, and cooking oils (canola or extra virgin olive oil)
Day 7: Dietary Guidelines (Daily recommended amounts) (*All based on high school aged students ages 14-18*)
Orange (Grain Group) 6-7 ounces per day
Green (Vegetables) 21/2-3 cups per day
Red (Fruits) 11/2-2 cups per day
Blue (Dairy) 3 cups per day
Purple (Protein) 5-6 ounces per day
Yellow (Fats and Oils) 5-6 teaspoons per day
Day 8: Dietary Guidelines (What is a serving size or portion?) ( I will have samples of serving sizes too!)
So What’s a Portion Anyway?
This is where the food label can come in handy. For portion size on items like canned soup, yogurt, snack foods, sauces, etc., you can discover
what is considered one serving by checking the top of the food label.
Orange (Grain Group 6-7 oz per day): What is an ounce? 1 slice of bread, ½ cup of cooked rice or pasta, ½ cup of oatmeal, 1 mini bagel, 3 cups
popcorn, 1 cup of ready to eat cereal
Green (Vegetable Group 2 ½ -3 cups per day): Most veggie servings are 1 cup (brocolli, corn, carrots, celery, cuccumbers) Leafy veggies such as
lettuce or spinach (2 cups raw is 1 serving)
Red (Fruits Group 1 ½ -2 cups per day): 1 cup of fruit equals to: ½ large apple or 1 small apple, 1 large orange or bananna, 8 large strawberries,
and ½ dried fruits= 1 cup
Blue (Dairy Group 3 cups per day): 1 cup of dairy equals: 8 oz. yougurt, 1/3 cup of shredded cheese, 2 slices of cheese, 1 cup of pudding made
with milk, 1 ½ cups of ice cream, 2 cups of cottage cheese
Purple (Protein Group 5-6 ounces per day): 1 ounce equals: one slice of turkey, 1 egg, 1 can of tuna, one tablespoon of peanut butter, 2
tablespoons of hummus, ¼ cup of beans
Yellow (Fats and Oils Group 5-6 teaspoons per day): 1 tablespoon of mayo and salad dressings are equal to about 2 teaspoons
Day 9: Promoting a Healthy Diet
The Food Guide Pyramid helps to promote the 3 basic rules for a healthy diet:
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Variety
Balance
Moderation
Variety means that you must include many different foods from each level of the Food Pyramid because no single food
can supply all of the nutrients that your growing body needs on a daily basis. This can help to expand your food choices.
It is best to eat foods of all colors. The more colors and textures in your daily meals, the better range of nutrients you'll
get.
Balance means that you must eat the right amounts of foods from all levels of the Food Pyramid each day. This way you
will get all the calories and nutrients you need for proper growth and development.
Moderation means that you are careful not to eat too much of any one type of food.
Day 10: Planning a Good Meal
A lot of the time you will find that the meals you eat are made up of parts from more than one food group (Just think,
the more food groups you use per meal the more balanced your meals are!)
Here are a few examples:
This meal includes a piece of toast with ½ tablespoon of butter, an egg, 2 slices of bacon and one cup of orange juice.
There are 4 different food groups included in this meal:
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butter = 2 servings oils and fat group
eggs and bacon = 2 servings meat group
orange juice = 1 serving fruit group
toast = 1 serving grain group
This meal includes a sandwich with bread, 2 slices of turkey, 1 slice of cheese, lettuce and tomatoes, a banana and a
cup of milk. There are 5 different food groups included in this meal:
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2 slices of bread = 2 servings grain group
turkey = 2 serving meat group
cheese and milk = 1 ½ servings dairy group
lettuce and 2 tomatoe slices = 1 servings vegetable group
banana = 1 serving fruit group
Remember: Healthy eating does not have to mean giving up foods you like best, just learn to balance the food
choices you make. You can enjoy snacks and meals while still keeping yourself in good health.
Day 11: Choosing Healthy Breakfasts for a great start to the school day!
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Too many people are skipping breakfast and frequently lunch because they are too busy, not hungry, or
they think it will help with weight control.
It’s a matter of fact: If you are not fueling your body you are going to feel run down by mid day!!
Eating breakfast gets your metabolism revved up and burning calories
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Studies show people who eat a healthy breakfast:
 Perform better at school and work
 Are less likely to be overweight
 Are more likely to consume essential nutrients for keeping their bodies healthy and immune
systems strong (ie. Keeping colds/sickness away)
 Have better concentration and muscle coordination
Day 12: Choosing a Healthy Breakfast (cont.)
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Healthy breakfast choices can include:
 Whole grain cereal and skim milk: cheerios, wheaties, multigrain cereals, shredded wheat,
raisin bran, fiber one (just to name a few)
 Quaker instant oatmeal and a piece of fruit
 6-8 oz. of yogurt and fresh fruit
 Hard boiled egg, a glass of skim milk, and fruit
 Whole wheat toast with a tablespoon of peanut butter
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Always thinking ahead of time will help you in the long run
 Pack your breakfasts and/or lunches the night before, that way you won’t have to rush and
grab an unhealthy choice at school or work.
 Choose snacks that are fiber rich carbohydrates (fruits, veggies, and whole grains (ie. Wheat
thin crackers, all bran crackers, pretzel thins with hummus)
 Choose snacks with protein(this will keep you feeling fuller longer!)- hard boiled eggs, string
cheese, low fat yogurt, peanut butter, trail mix
Day 13: Where are calories coming from?
A calorie is a unit that measures energy. Calories come from four sources: carbohydrate, fat, protein and alcohol.
When nutrition information is listed on packaged foods, calories are listed for one serving. The following list shows
the caloric value of each source of energy:
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
Day 14: Calorie Calculations
The following example shows how to apply the caloric value of each energy source:.
A serving of cereal may have 16 grams of carbohydrate, 4 grams of fat, 5 grams of protein and contain 120 calories.
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Carbohydrate: 16 grams x 4 calories per gram=64 calories from carbohydrate
Fat: 4 grams x 9 calories per gram = 36 calories from fat
Protein: 5 grams x 4 calories per gram = 20 calories from protein
Add up: 64+36+20= 120
1 serving of cereal = 120 calories
Day 15: Food Labels (How to read and interpret them)
Food Labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing
products, focus on those nutrients that are important to you.
Label for Peanut Butter:
The first place to look at on food label is: the serving size and the number of servings in the package (without
consciously thinking you can possibly consume the whole package (in this case 2 cups and double your caloric intake
along with other nutrients)
Day 16: Food Labels (cont.)
The nutrients is the next place to look:
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You want to limit the total fat, saturated fat, trans fat, cholesterol, and sodium
Make sure you get enough of Dietary fiber, vitamins A & C, calcium, and iron.
Next check the % Daily Values: (All based on 100% DV for a 2,000 calorie diet)
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5% DV or less is low for all nutrients
20% DV or more is high for all nutrients
Remember this is all based on one serving, if you consume more then one serving your %DV double or
triple depending on your serving of each food.
Day 17: Food Labels (continued)
Nutrient Contents:
Free: on a label indicates that the product contains none, or only negotiable amounts of fat, saturated fat,
cholesterol, sodium, sugar, and/or calories
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Calorie Free- fewer then 5 calories per serving
Cholesterol Free- less then 2 mg of cholesterol and 2 grams or less of saturated fat per serving
Fat Free- less then .5grams of fat per serving
Sodium Free- less then 5 mg of sodium per serving
Sugar Free- less then .5 grams of sugar per serving
Low- may be used on foods that can be eaten frequently without exceeding a person’s dietary guideline for saturated
fat, cholesterol, sodium, and/or calories
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Low Calorie- no more then 40 calories per serving
Low Cholesterol- no more then 20 mg of cholesterol and 2 grams or less of saturated fat per serving
Low Fat- no more then 3 grams of fat per serving
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Low Sodium- no more than 140 mg. of sodium per serving