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Nutrition 101. Training Module Page Unified School District Created Spring 2007. Table of Contents. 3 Introduction 5 Fitness for Life 11 Learn More about Physical Activity 12 Healthy Diet for Life 18 Critical Nutrients 26 Phytochemicals
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Nutrition 101 Training Module Page Unified School DistrictCreated Spring 2007
Table of Contents 3 Introduction 5 Fitness for Life 11 Learn More about Physical Activity 12 Healthy Diet for Life 18 Critical Nutrients 26 Phytochemicals 28 Get the Most for Your Calories 44 Steps to Improve Your Diet 52 Portion Distortion 71 What Do Our Diets Costs? 73 Monetary Costs 84 Nutritional Costs 94 Time Costs 97 Health Costs 116 Taste 122 Nutrients 154 Guidelines for a Healthy Lifestyle 172 Teacher Resources 175 Module Sources 177 Contributors Time to complete training module is about 1 ½ to 2 hours.
As educators we can make a big difference in the attitudes children form about foods. Modeling and educating about healthy eating habits will help children learn to enjoy trying new foods and create life long healthy eating habits.
As we begin to change the nutritional environment at school and in our homes we will find new foods that we crave and enjoy and we will find that nutrient dense foods packed with wide varieties of nutrients will help us live healthier longer lives and will replace foods that we once considered our favorites.
Fitness for Life We have an understanding as Americans of the importance of staying physically fit through out our lives. However, our lifestyles often do not fully match this understanding. It is the goal of this training to help you realize the true benefits of better nutrition and physical activity and assist you in making changes in your lifestyle that will bring you a longer, happier, and healthier life.
Fitness for Life Flexibility The 3 types of body activities we need are: Strength Training Aerobic Fitness Flexibility Each provides unique benefits to our bodies! Strength Aerobic
Health Benefits of Any Type of Physical Activity Adults need at least 30 to 60 minutes each day &90 minutes to loose weight! Children need at least 60 minutes each day! Reduces the risk of premature death Reduces the risk of developing diabetes Maintains a fit body weight Increases your energy level Reduces depression and anxiety Improves your lymph system function to better remove body toxins Reduces the risk of developing and/or dying from heart disease Reduces high blood pressure & risk of developing high blood pressure Improves regularity and colon health, reducing risk of colon cancer Improves blood profile (cholesterol, triglycerides, homocystein) Sets your metabolism to burn calories more efficiently Builds and maintains healthy muscles, bones, and joints Improves psychological well-being---you feel good Reduces stress & improves immune function Enhances brain function and memory
Benefits of Aerobic Fitness Activities • Increases oxygen levels in blood • Improves heart and lung function • Increases lung capacity • Increases blood supply to muscles • Improves muscles ability to use oxygen • Lowers heart rate and blood pressure • Lowers resting blood pressure • Increases the good HDL Cholesterol • Decreases blood triglycerides • Reduces body fat and improves weight control • Maintains a more stable blood glucose level • Reduces insulin resistance
Benefits of Strength Training • Builds and maintains bone health • Reduces bone fractures • Increases muscle, tendon and ligament strength • Stronger muscles provide better support for bones & joints • Reduces body fat and increases lean muscle mass • Potentially decreases resting blood pressure • Makes positive changes in blood cholesterol • Improves glucose tolerance and insulin sensitivity • Improves balance • Allows older adults to function more independently
Benefits of Flexibility • Prepares our muscles & joints for more strenuous activities • Improves body posture • Reduces muscle burning/cramping • Improves mental functions • Decreases muscle injuries/pulls • Decreases muscle tension and stress • Allows our bodies to move and function without pain
National Institute For Fitnesshttp://www.nifs.orgThe American Cancer Society http://www.cancer.org/docroot/home/index.aspThe American Heart Associationhttp://www.amhrt.org/presenter.jhtml?identifier=1200000The American Diabetes Associationhttp://www.diabetes.org/home.jspThe National Institute of Healthhttp://www.nih.gov/Medline Plus / Physical Fitnesshttp://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html Learn More About the Importance of Being Physically Fit at These Web Sites
What is a Healthy Diet ? di·et–noun All the foods we eat and drink… not what you give up to loose weight!
Diet for Life We have to think of “Diet for Life” the way we think of “Fit for Life”. The word diet needs to invoke positive thoughts. Diets need to consist of mindful eating. The eating of foods for nutritional needs and for a lifestyle of health.
Apple / Donut What makes an apple healthier than a donut? What really is the difference between a food that builds health, and one that doesn't? It's an important distinction, since many today consume over half their diet as highly processed, empty calorie foods.
A new federal report finds that much of the population -- which is overweight and overfed – often falls short in consuming essential nutrients. In short, Americans are eating too much of the wrong stuff.
"It's appalling that here in this land of plenty, with access to a wide variety of foods, that we still have a significant proportion of the population selecting foods that lead to inadequate intakes of critical nutrients." Over Fed Yet Malnourished
Critical Nutrients: • Vitamin E • Vitamin A • Vitamin C • Magnesium • Calcium • Fiber Learn More
For those of you that think taking a vitamin pill is the solution for the quandary your brain just went through in wondering how you were going to get your daily requirements: “Nutrients should come primarily from foods" rather than from supplements, noting that "the more scientists learn about nutrition and the human body, the more they realize the importance of eating whole foods."
Phytochemicals(This is one of the important nutrients that you can’t get in a pill. You need to eat it in your foods.) Not all phytochemicals found in whole foods have been identified, nor has how those chemicals react and interact with each other to provide good nutrition been determined. • Scientists are discovering new things at such a fast pace. If you haven’t read or come to understand the exciting information in the area of phytochemicals take the time to learn more at the attached site. Learn More
Ah, but which whole foods? Here's what is advised:
Get The Most Out of Your Calories • There is a right number of calories for you to eat each day. • The number depends on your age, activity level, and whether you are trying to gain, maintain, or lose weight. Find Out More
Get The Most Out of Your Calories • You could use up the entire amount of daily needed calories on a few high-calorie items, but chances are you won’t get the full range of vitamins, minerals and nutrients your body needs to be healthy.
DV Definition • Daily Values (DV): Daily Values are the dietary reference values that are used on all current US Nutrition Facts labels. These values were determined by the FDA to best represent the minimum needs of the general population to meet good health. • Daily Values override all other previous used references, including Daily Reference Values (DRV), Reference Daily Intakes (RDI), and Recommended Dietary Allowances (RDA).
For Example • 15.21 oz Pizza • 33.8 Fl oz Soda How Many Calories would you consume in this meal? 8” Pizza 1025 calories 1600 calories 975 calories
15.21 oz Pizza • 33.8 Fl oz Soda Right you would consume 1600 calories! 8” Pizza Pizza1200 Soda 400 Total 1600 calories
1600 calories is the daily intake amount for a small women for an entire day!
What percent DV of Vitamins, Minerals and other Nutrients would you receive from eating the soda and pizza for lunch? 8” Pizza
24 % Vitamin A 6 % Vitamin C45 % Calcium45 % Iron 6 grams Fiber You would receive a DV of (Percent Daily Values are based on a 2,000 calorie diet.) 8” Pizza
You would receive too much of Saturated fat by 7 grams Sodium by 200 mg You would not receive enough of Vitamin A by 76 % Vitamin C by 94 % Calcium by 55 % Iron by 55 % Fiber by 19 grams 8” Pizza
You Could Eat All of These Foods And consume Only 1348 calories
Breakfast: Smart Start Cereal 1% Milk Kiwi Lunch: Turkey Sandwich w/ Spinach Orange Juice w/calcium Apple slices Snack: Yogurt Almonds Dinner: Chicken Breast Black Beans Sweet Potato Green Beans 1% Milk An Entire Days Menu is less than the 1600 calorie Pizza Lunch
You would receive less than the DV of Saturated fat by 13 grams Sodium by 1112 mg You would receive more than the DV of Vitamin A by 367 % Vitamin C by 257 % Calcium by 46 % Iron by 55 % Fiber by 5 grams This is good!!!!
The Healthy Menu Provides You • The most nutrition for the least calories • Energy / Feel Full • Healthy digestive track • Raised Metabolism (Burn calories faster) • A Variety of Foods • More than 100% of many of the Daily Values • An Entire Day’s Food Intake and not just one meal • Stable blood sugar levels • Avoid Mid-morning and Late Afternoon brain drain • Elevated mental capacities
A Healthy Diet is Designed Around • Low Fat Foods • High Nutrient Foods • High Fiber Foods • A Variety of Foods • Low Sodium Foods • Little to No Alcohol
The Unhealthy Lunch Meal Provides You • Hunger • Cravings because you didn’t receive the nutrients your body is needing • Unstable Blood Sugar Levels • Mental Fatigue (afternoon Brain Drain) • Physical Fatigue • Possible Weight Gain • Possible Health Risks 8” Pizza
Steps To Improve Our Diets Learn More Add healthy oils, fish and nuts. Eat more fruit and vegetables. Have some daily bread. Branch out try new foods. Choose low-fat and nonfat dairy foods. Magnify magnesium.
Portion Distortion Quiz • Take the following quiz from the portion distortion web site to learn how quickly calories add up today in our super size me world. 100+ 400+ 500+700=
Today 20 Years Ago 3-inch diameter 6-inch diameter Bagel 350 calories 140 calories The calorie difference is…. 210 calories!
How long would you have to rake leaves to burn about 210 calories*? Increased size:210 MORE calories 50 minutes *Based on 130-pound person
Larger portions add up 10 pound weight gain per year 100 extra calories per day Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out
20 Years Ago Today Cheeseburger 590 calories 333 calories The calorie difference is… 257 calories!
Increased size:257 MORE calories How long would you have to lift weights to burn about 257 calories*? 1 hour and 30 minutes *Based on 130-pound person
Today 20 Years Ago 2 cups spaghetti with sauce & 3 large meatballs 1 cup spaghetti with sauce & 3 small meatballs Spaghetti and Meatballs 1,025 calories 500 calories The calorie difference is… 525calories!
How long would you have to clean house to burn about 525 calories*? Increased size:525 MORE calories 2 hours and 35 minutes *Based on 130-pound person
20 Years Ago Today 6.9 ounces 2.4 ounces French Fries 610 calories 210 calories The calorie difference is… 400 calories!
How long would you have to walk leisurely to burn approximately 400 calories*? Increased size:400 MORE calories 1 hour and 10 minutes *Based on 160-pound person
20 Years Ago Today 6.5 ounces 20 ounces Soda 250 calories 85 calories The calorie difference is… 165 calories!
Increased size:165 MORE calories How long would you have to garden to burn about 165 calories*? 35 minutes *Based on 160-pound person
Today 20 Years Ago Mocha Coffee, 16 ounces(with steamed whole milk & mocha syrup) Coffee, 8 ounces(with whole milk & sugar) Coffee 45 calories 350calories The calorie difference is… 305calories!