UNIT 3- NUTRITION

REVIEW GAME

WHAT 5 THINGS CAN INFLUENCE YOUR EATING HABITS?

•Culture •Family and Friends

•Advertising•Time and Money•Your Emotions

READ THE LABEL!!•How many grams of fat are in 2 servings of this product?

•16 grams of fat

HOW MUCH WATER SHOULD MEN CONSUME IN A DAY?

•Men should consume (in food and drinks) about 3 liters (13 cups) a

day.

HOW MANY CALORIES ARE IN 1 GRAM OF CARBOHYDRATES?

•4 calories per 1 gram of carbohydrates

NAME THAT MINERAL!

•This mineral helps keep your teeth strong. It is found in toothpaste,

tablet supplements, fish with edible bones, and specially

treated water.

•Fluoride

WHAT ARE 3 THINGS YOU CAN DO TO MANAGE YOUR PORTION SIZES?• Learn the hand symbols

• Learn to read food labels

• Compare store/restaurant portions to recommended portions

• Repackage supersized bags

• Share a meal

• Eat ½ or less if you don’t share a meal

• Use a smaller plate

• Slow down and skip second helpings.

TRUE OR FALSE?

•Your appetite continues even after your hunger has been satisfied.

•True

WHAT PERCENTAGE OF YOUR DIET SHOULD COME FROM PROTEINS?

•15-20% of your daily calories should come from proteins (which include: dairy, soy, meats, eggs, buckwheat, chia, quinoa, beans,

whole grains, and nuts)

NAME THAT MINERAL!

•This mineral helps control acid and liquid balances in your body.

It is most commonly found in bananas and can help reduce

muscle cramps

•Potassium

THIS EATING DISORDER IS CHARACTERIZED BY BINGING AND PURGING:

•Bulimia

WHAT TEMPERATURES ARE INCLUDED IN THE FOOD TEMPERATURE DANGER ZONE?

•40-140 degrees Fahrenheit

READ THE LABEL!!•What percentage of your daily recommended carbohydrates are contained in one serving of this product?

•7%

WHAT PERCENTAGE OF YOUR DIET SHOULD COME FROM FATS?•Below 30% of your diet should

come from fat.

WHAT ARE 3 THINGS THAT SOMEONE CAN DO TO REDUCE FOODBORNE ILLNESSES?

•Wash your hands (warm, soapy water)

• Clean contaminated utensils/cutting boards

• Keep food out of the temperature danger zone

• Cook beef to 160 degrees and chicken to 165

• Avoid eating unpasteurized milk/juice and raw eggs

• Keep the fridge at 35-45 degrees

• Keep raw meats separate from other foods

• Thaw frozen foods in the microwave or fridge

READ THE LABEL!!• How many milligrams of

sodium are in one serving of this product?- Is this a poor choice or a good choice with regards to your daily sodium intake?

• 910 mg- poor choice because the sodium is 38% of your recommended daily value. If you eat the whole package of soup you would be using up 76% of your daily intake.

WHAT ARE THE 3 ESSENTIAL NUTRIENTS THAT ARE ALSO MACRONUTRIENTS ?

•Carbohydrates, Proteins, and Fats

HOW MANY CALORIES ARE IN 1 GRAM OF FAT?

•9 calories per gram of fat

NAME THAT MINERAL!

•This mineral, is not sodium, but it is the same as sodium. It is found

in your digestive juices and in your saliva to help break down

foods.

•Chloride

TRUE OR FALSE?

•Using a smaller plate is a strategy that someone could use to manage their portion sizes.

•True

READ THE LABEL!!

•Which ingredient is least abundant in this product?

•Salt

TRUE OR FALSE?

•A saturated fat does not hold all of the hydrogen atoms that it can

•False- a saturated fat holds all the hydrogen atoms it can (it is

saturated/full of them!)

WHAT ARE MACRONUTRIENTS?

•Nutrients in your diet that you need in large amounts

WHAT ARE THE 2 ESSENTIAL NUTRIENTS THAT ARE ALSO MICRONUTRIENTS ?

•Vitamins and Minerals

YOUR DIET SHOULD CONTAIN NO MORE THAN WHAT PERCENTAGE OF SATURATED FAT?

•No more than 10% of the recommended fat should unhealthy saturated fat.

HOW MANY CALORIES ARE IN 1 GRAM OF PROTEIN?

•4 calories per 1 gram of protein

WHAT ARE 2 WATER SOLUBLE VITAMINS?

•Vitamins: C and B Complex

WHICH IS HEALTHIER? (AND WHY?!)•Saturated or Unsaturated Fats?

•Unsaturated fats, because unlike saturated fats which raise

cholesterol levels in the body, unsaturated fats decrease bad cholesterol levels in the body

NAME A FOOD IN WHICH RAW EGGS CAN HIDE IN AND POTENTIALLY INFECT YOU WITH SALMONELLA?

•Cookie dough•Caesar salad dressing•Hollandaise sauce

•Homemade mayonnaise

DO THE MATH!!

•How many calories in one serving, come from fat?

•17g x 9 calories per gram = 153 calories

NAME THAT VITAMIN!

•This vitamin helps protect you against infection, makes your

skin, gums, and teeth healthy and is found in citrus fruits.

•Vitamin C

WHAT ARE THE 6 ESSENTIAL NUTRIENTS THAT OUR DIETS MUST PROVIDE?

•Carbohydrates•Proteins•Fats

•Vitamins•Minerals •Water

WHAT ARE MICRONUTRIENTS?

•Nutrients in you diet that you need in small amounts

NAME THAT MINERAL!

•This mineral helps with water balance in the body and is found in processed foods and soy sauce

•Sodium

HOW MUCH WATER SHOULD WOMEN CONSUME IN A DAY?

•Women should consume (in foods and drinks) about 2.2 liters (9

cups) per day

WHAT ARE 4 FAT SOLUBLE VITAMINS?

•Vitamins: A, D, E, K

NAME THAT MINERAL!

•This mineral is found in dairy products and helps build strong

bones and teeth

•Calcium

DO THE MATH!!

•How many calories in one serving, come from carbohydrates?

•41g x 4 calories per gram = 164 calories

NAME THAT VITAMIN!

•This vitamin is only found in animal products and it helps maintain your red blood cells

•Vitamin B12

WHAT IS A FAD DIET?

•A potentially dangerous short term weight loss plan that

promised dramatic results by limiting foods, variety, and some

nutrients.

WHAT PERCENTAGE OF YOUR DIET SHOULD COME FROM CARBS?•55-60% of your daily diet should come from carbohydrates (which includes: sugars, starches, beans,

seeds, grains, nuts, fiber, and tubers)

THIS EATING DISORDER IS CHARACTERIZED BY STARVATION:

•Anorexia Nervosa

WHAT IS A FOODBORNE ILLNESS?

•Illnesses caused by food contaminated with bacteria, viruses, parasites, or toxins

DO THE MATH!!•How many calories in one serving, come from proteins?

•24g x 4 calories per gram = 96 calories

WHAT ARE 2 EXAMPLES OF FAD DIETS?

•Fasting•Liquid Diets (Slim Fast, detoxes,

juicing)•Diet Pills (Herbalife, ItWorks,

Hydroxycut, etc). •Proportioned Meal Plans (Jenny

Craig, Nutrisystem, etc)

NAME THAT VITAMIN!

•This vitamin is found in fortified milk. It helps the body use

calcium to make strong bones and teeth. It is also known as the

sunshine vitamin.

•Vitamin D

WHAT ARE THE 2 MOST COMMON FOODBORNE ILLNESSES IN THE US?

•Norovirus and Salmonella