NUTRITION

OBJECTIVES:

Participants will:

• Understand how nutrition is extracted from the foods we eat in the process called digestion.

• Know the major categories of nutrients our bodies need.

•Choosefoodsfromthefivefoodgroups;focusongetting avarietyofcolors,textures,andtastes.

MATERIALS NEEDED:• Leader’s notes

• PowerPoint

• Participant worksheet

•Computer(foryourPowerPointpresentation)

• Projector and screen

• Tables and chairs

•Soundsystem(forlargeclasses)

NUTRITION

Come prepared.Reviewtheentirecontentandhandoutmaterials beforethesession.Arriveearlyforyourpresentation. Setupyourequipmentandtesteverythingbeforetheparticipantsarrive.

Greet the participants as they arrive. One of our goals is to build relationshipswithinthecommunity.Greetingpeopleasthey enter puts them at ease and can open doors for further dialogue.

Start on time. The presentations are designed to be less than 1.5 hours. Honor that time frame.

Welcome students and introduce yourself. Thisintroductionshouldtakeonly30to60seconds.

Introduce the topic of the presentation. A brief introduction appears in the script under slide2.KeepitshortIntroductionsshouldgettheparticipants’attention,notborethem.

Distribute the participant worksheet for note taking.

Give the PowerPoint presentation.

Introduce and distribute the quiz.Detailedinstructionsaregiveninthescript.Havetheparticipantsworkinsmallgroupsoftwotofour,discussingandcompletingthequiztogether.(Ifthenatureofyourgroupwarrantsit,leadthediscussionofthequizquestionsfromthefront,solicitingresponsesfromtheparticipants.)Givetheparticipantsabout20minutestocompletethequiz.Monitortheparticipants’progress,adjustingthetime as needed to allow them time to complete the worksheet. Then call them back together asagroupanddiscusstheanswersusingtheanswerkey.

Closing remarks and reminder.Introducethenextsession’stopic, andremindthemofthedate,andtimeofthesession.

Thank the participants for coming, and visit with them as they are leaving.

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TIPSANDGUIDELINES

WELCOME

Slide 1 (NUTRITION) WelcometoCELEBRATIONS!Atthistime wewilldiscussnutrition,theeleventhhealthful livingprincipleoftheCELEBRATIONacronym.

Slide 2 (NUTRITION) Imaginewithmethatyouhavejustcomeintopossessionofthesportscarofyourdreams!Moneywasnoobjectinitsdesignandmanufacture.Eventhesmallestdetailhadbeentendedtowithmeticulouscare.Ontheoutside,thedoorsandfendersarealignedperfectly.Thefinishsparkleswithperfection. You pop the hood and are greeted with the sight ofanenginethatismadewiththecraftsmanshipofafineSwisswatch.Whenyouopenthecardooryousavorthesmellofsoft,subtleleather.Asyousinkintothewonderfullypaddedseatsandturntheignitionkeytostarttheengine,youhearthe purr from the powerful engine. The moment has come for youtotakethis—yourcar—foradrive!

Afterafewhoursofpureenjoymentyounoticethatthefuelgaugeisshowingclosetoempty,soyoupullintothefirstgasstationyoufind.Lookingintheowner’smanualyouseethatthemanufacturerhasrecommendedonlypremiumfuelforthehigh-compressionengine.Youdecide,however,thatanygradefuelwilldoandfillitwith“regular”instead.Afterall,youthink,theylookandsmellthesame.Later,whenyouchecktheengineoil,youtopitupwithalittlewater. Withthatkindofcare,howlong doyouthinkyourdreamcarwilllast?

NUTRITION

Slide 3 (CELEBRATINGNUTRITION) Ourbodiesarefarmorebeautifulandcomplexthanthefinestmachineevermadebyhumans.Likeafinesportscar,ourbodiesneedfueltopowerourlives,andthatfuelcomesfromthefoodweeat.Abalanceddietchosenfromthebestfoodswillprovidetheessentialnutrientsneededforgrowth,maintenance,andenergy.Ifwechooselowqualityfoodsordonoteatenoughofeventhebestfoods,thebodymachinerywillsuffer.Toomuchfoodmayresultinobesity,andexcessiveamountsofsomenutrientsmaycausetoxicity.

Slide 4 (CELEBRATINGNUTRITION) Whywaitforaspecialoccasiontocelebrate?Shouldn’twecelebrateeverymealwithhealthfulfoodchoices?Ineachmealonecanenjoythecornucopiaofnutrient-dense,whole-grainbreadsandcereals,alongwithrich,colorfulfruitsandvegetablescontainingabundantamountsofvitamins,minerals,dietaryfibers,andphytochemicals.Enjoyessentialfatsincrunchynutsandseeds,bonebuildingcalciumfromlow-fatmilkorafortifiedsoymilk,andhealthfulproteinsfromsatisfyinglegumes(beans,peas,andlentils)seasoneddelicatelywithherbsandsmallamountsofsalt,sugar,andvegetableoilasneeded.Theseenergizing,body-buildingfoodsconsumeddailyinappropriatequantitiescanreducetheriskofcancer,coronaryheartdisease,hypertension,intestinaldisease,obesity,andosteoporosis.WecantrulycelebrateateverymealbecauseoftheabundanceofgoodfoodGodhasgivenus!

Slide 5 (UNDERSTANDINGNUTRITION) Manypeoplethinkthatchoosinggoodnutritionisdifficult,andunderstandingitevenharder.Bothtasks,however,arereallyverysimple.Let’sstartwiththe“understanding”part.

Our bodies get the nutrients we need from the food we eat as the food is digested and assimilated in a fantastic process that begins in themouth,movestothestomach,thentothesmallintestines,andfinallytothelargebowel.Thenutrientsourbodiesneedinclude:

Carbohydrates:Thelargestportionofourdietshouldcomefromtheseinasunrefinedaformaspossible.Wholegrains,legumes,fruits,andvegetablesarerichinthese.Thereareapproximately4kcal(aunitusedtoexpresstheamountofenergycontainedinfood)pergramincarbohydrates.

Proteins:Everycellinthebodycontainsproteins.Tissuerepairandgrowthrequirethem.Whilealmostallfoodscontainsomeprotein,particularlygoodsourcesaremilk,eggs,andotheranimalproducts.Legumesareexcellentplantsources.Eachgramofproteinyields4kcal.

Fats:Theseareaconcentratedsourceofenergy.Weoftengettoomuchfatinourdietbecauseweliketheflavoritimpartstofoods(e.g.,boiledorbakedpotatoesversusFrenchfries).

Vitamins(fatsolubleandwatersoluble),minerals,andtraceminerals: These are essential for growth and health.

Antioxidantsandphytochemicals:Thesesubstancesprotectthebodyfromdiseaseandsomeoftheeffectsofaging.Theyarefoundprimarilyinwholegrains,fruits,vegetables,andnuts.

Slide 6 (ESSENTIALFOODGROUPS) Therearefiveessentialfoodgroups.Whenweeatfoodswiselychoseninappropriateamountsfromallfivegroups,wewillmeetouroptimalnutrientneeds.Herearethefivegroups:

NUTRITION

Slide 7 (ESSENTIALFOODGROUPS) Cereals and Grains: These should form the foundation of our diet. Theyincludewhole-grainbreads,pastas,rice,andcorn.Theyarerichindietaryfiberandcomplexcarbohydrates,aswellasanarrayofvitaminsandmineralswhentakenfromunrefined(notwhite)sources.Dependingonaperson’sage,weight,andactivitylevels,6to12servingsfromthisgroupshouldbeconsumedeachday.

Slide 8 (ESSENTIALFOODGROUPS) Fruits and Vegetables:Thesefoodscomeinawidevarietyofcolors,flavors,andtexturesandaretherichestsourcesofprotectivephytochemicals,antioxidants,andmanyvitaminsandminerals.Dependingonbodysize,age,andactivitylevels,atleast5to10servingsofthesefoodschosenfromarangeofcolorsshouldbeconsumeddaily.Manypeopleseemtopreferfruitsovervegetables,but we need a balance of both. Foods in this group that are the deepestincoloroftenhavethelargestamountsofphytochemicalsand antioxidants. Fruit juices should be limited to no more than 1 smallservingperday.

Slide 9 (ESSENTIALFOODGROUPS) Legumes, Nuts, and Seeds:Legumessuchasbeans,peas,andlentilsareanimportantsourceofgoodprotein,alongwithminerals,vitamins,andotherprotectiveelements.Threeto5servingsoftheseshouldbeincludedinthedailydiet,dependingonaperson’sageandweight.Nutsandseedsareexcellentsourcesofessentialfats,butbecausetheyareaconcentratedsourceofcalories,theyshouldbelimitedtonomorethan1to2servingsperday.Non-vegetarianswouldincludefish,fowl,andmeatinthisgroup,butshouldconsumeonlymoderateamounts.

Slide 10 (ESSENTIALFOODGROUPS) Dairy and Eggs(orfortifiedequivalents):Theseanimalsourcesoffoodprovidemanyimportantnutrients,includingcalciumandvitaminB12.VitaminB12isfoundonlyinanimalproductsandpreventspernicious anemia and neurological disorders. It also promotes normal cellulardivision.IndividualswhochoosenottoconsumeanyanimalproductsneedtoeatsufficientfoodsfortifiedwithvitaminB12 or take itinsupplementform.It’sveryimportanttoreadthefoodlabelsoftheequivalentfoodstomakecertainthattheyareadequatelyfortified.DeficiencysymptomsofvitaminB12cantake4to6yearstodevelopafterallintakehasbeenstopped.Bythetimeproblemshavebeendiscovered,permanentdamagemayalreadyhaveoccurred.

Slide 11 (ESSENTIALFOODGROUPS) Fats, Oils, Sweets, and Salt:Thesefoodsarerequiredonlyinsmallamounts.Theessentialfatsandsodiumarenecessaryforoptimumhealth.Iodineisanecessarytracemineralandiseasilysuppliedifiodizedsaltisused;italsocanbeobtainedfromseasalt,seaweed,orasupplement.Refinedsugarisnotrequiredforgoodhealth,butsmallamountsaddpalatabilityandflavortoourfoods.

Slide 12 (ESSENTIALFOODGROUPS) Oneofthemostimportantkeystoeatingabalancedplantbaseddietisselectingavarietyoffoodswhosecolor,texture,andflavoraddinteresttothediet.Thesefoodsarebestwhenconsumedastheycomefromnature:notrefined,notpulledapart,notfractionated.Whole foods should be the goal.

“Useplantfoodsasthefoundationofyourmeals....Eatingavarietyofgrains(especiallywhole-grains),fruitsandvegetablesisthebasisofhealthfuleating.”1Thisrecommendationhasbeensimplifiedinthe2010“DietaryGuidelinesforAmericans”to“Makehalfyourplatefruitsandvegetables.”2

1 USDA “Dietary Guidelines for Americans, 2000”; www.health.gov/dietaryguidelines/dgac/. Accessed June 19, 2012.2 USDA “Dietary Guidelines for Americans, 2010”; www.choosemyplate.gov/food-groups/fruits.html. Accessed online June 19, 2012.

NUTRITION

Todaytheworldisrecognizingtheadvantagesofavegetariandiet:

• Lowinfat,particularlysaturatedfat • Nocholesterol(withatotalvegetariandiet) • Highindietaryfiber • Lowinrefinedsugar(needtoavoidhighlysweetened items,eveniffromplantfoods) • Containsrichsourcesofvitaminsandminerals • Containshighamountsofprotectivesubstances suchasphytochemicals,antioxidants,etc.

Slide 13 (GUIDINGPRICIPLESOFFOODCHOICES) A healthful diet needs to be based on sound principles that guidethefoodchoiceswemake.Wewouldliketosuggestfive:

1.Variety:Perhapsthemostimportantprincipleofeatingrightisselectingavarietyoffoodsfromthefivegroupsdiscussedearlierinthischapter(cerealsandgrains;fruitsandvegetables;legumes,nuts,andseeds;dairyandeggsorequivalents;andfats,oils,andsalt).Thisensuresawiderangeofnutrientstosupportahealthybody,andthevarioustextures,tastes,andcolors enhance the pleasure of eating.

Slide 14 (GUIDINGPRICIPLESOFFOODCHOICES) 2.Quality:Choosethemajorityofyourfoodfromwholefoods—notrefinedfoods.Thesefoodsarenutrient-denserather than calorie-dense.

Slide 15 (GUIDINGPRICIPLESOFFOODCHOICES) 3.Balance:Obesityisagrowingproblemworldwide.Thereneedstobeabalancebetweentheamountofenergyweeat(foods)andtheenergyweexpend(physicalactivity)ifwearetomaintainahealthyweight.

Slide 16 (GUIDINGPRICIPLESOFFOODCHOICES) 4.Moderation:Someimportantcomponentsofahealthfuldietneedtobeeatenonlyinsmallamounts.Thesewouldincludefatsandsalt.Werequireadequateamountsoftheessentialfats.Fatsarealsothevehicleforfat-solublevitamins.Wealsoneedsmallamountsofsalttomaintainourelectrolytes.

Slide 17 (GUIDINGPRICIPLESOFFOODCHOICES) 5.Avoidance:Highlrefinedfoodsthatoftenhavelargeamountsoftheirnutritionalelementsremovedshouldbeavoided,asshouldfoodsandbeveragesthathavenonutritionalvalue(alcohol,coffee,andsodas).

Manyexcellentonlinetoolsareavailablethatallowyoutotrackandanalyzewhatyoueateveryday.OneofthebestisSuperTracker,3whichisfreeforanyonetouse.

Slide 18 (QUALITYOFLIFE) Ahealthfuldietcanincreaselifespanandthequalityoflife.Godlovesusanddesiresthatweleadhealthy,productive,andhappylives.WecancelebrateHisgoodnessasweappropriatelyenjoythemanyproductsoftheearththatHehasgivenus.

3 USDA, SuperTracker; www.choosemyplate.gov/SuperTracker/default.aspx. Accessed June 19, 2012.

NUTRITION

Slide 19 (FEEDONGOD’SWORD) Justaswerequirephysicalfoodeachday,wealsoneedtofeedthe inner person on spiritual food. We should not neglect to make adailypracticeoffeedingonGod’sWord.Wehaveemphasizedtheneedforvariety,balance,andflavorinthefoodsweconsume,butwerequirebalanceinourspiritualfood,aswell.WecanfeastonGod’sWordbycontemplatingHiswonderfulpromises,readinginspirationalstoriesandexhortations,andspendingtimedailyinprayer.Thesepracticeswillhelpustogrowspirituallyaswellasphysically.Balanceandcontrolinlifecomefromthesteadyapplication of the lessons learned in the reading of His Word.

LetusdothesethingswithpraiseinourheartsfortheenergyandhealththatGodprovides.

Slide 20 (LIFEAPPLICATIONQUESTIONS) Wewillnowfocusonsomelifeapplicationquestionsregardingnutrition.Wewillreviewthemcarefullysothatyouhavetimetoconsiderthequestionsandapplywhatyouarelearningtoyourlife.PleasewriteyourresponsesinyourCelebratingNutritionparticipantworksheets.Youarewelcometoaskquestionsandtolookbackoverthematerial.

Slide 21 (LIFEAPPLICATIONQUESTIONS) WhatfoodsdidIchooseformythreemostrecentmeals?

WhatproportionofwhatIateconsistedofcerealsandgrains;fruitsandvegetables;legumes,nuts,andseeds;dairyandeggs?

12 William A. Karlin, Elizbeth Brondolo, and Joseph Schwartz, Psychosomatic Medicine (2003), 65:167-176.13 Adapted from “How to Improve Your Social Skills: 8 Tips From the Last 2500 Years,” PositivityBlog; http://www.positivityblog.com/index. php/2007/11/15/how-to-improve-your-social-skills-8-tips-from-thelast-2500-years.

Slide 22 (LIFEAPPLICATIONQUESTIONS) DidImakewisechoices,ordidItaketoomuchofonegroupandtoolittleofanother?

Howmuchofmyplatecontainedfruitsandvegetables?

Howcolorfulwasmyplate?

DidIhaveenoughoftherichlycoloredvegetables?

Slide 23 (LIFEAPPLICATIONQUESTIONS) Whatportionofmymealconsistsofhighlyprocessedproducts?

Whichofthesecanstartcuttingbackon,andwhichofthecereals,grains,andlegumescanIenjoyeatingmoreregularly?

Slide 24 (LIFEAPPLICATIONQUESTIONS) HowmuchdidIconsumeoftheessentialfatsandoils?

DidIeatenoughtoensurethatIgotthefat-solublevitaminIneed?

DoIusetoomuchfatoroilwithmymeals?

Slide 25 (LIFEAPPLICATIONQUESTIONS) HowcanIstillhavepalatablefoodwithoutusingsomuchfat?

HowcanIuseherbsmorecreatively?

ShouldItrytousemorefreshfoods?

Slide 26 (LIFEAPPLICATIONQUESTIONS) DoIroutinelyusetoomuchsalt?

Do I reach for the saltshaker without havingfirsttastedmyfood?

NUTRITION

Slide 27 (LIFEAPPLICATIONQUESTIONS) HaveIreadthelabelsoftheprocessedfoods Iusetoensurethattheyarenothidingagreat dealofsalt(sodium)thatwouldbeharmful?

Slide 28 (LIFEAPPLICATIONQUESTIONS) IsmybodygettingadequateamountsofvitaminB12? How do I make sure I supplement this before Idevelopsymptomsofirreversibleneurologicaldamage? DoIgetadequatecalciuminmydietandamIatriskofboneloss?

Slide 29 (LIFEAPPLICATIONQUESTIONS) HowdoIbalancemyintakeofenergyinthefood Ieatwithmyoutputofenergyinphysicalactivity?

DoIweighmyselfregularlytoensurethat Iammaintainingahealthfulweight?

Slide 30 (LIFEAPPLICATIONQUESTIONS) DoIneedtolosesomeexcessweight? What“tricks”canaidmeinmychoices? Howdoesusingasmallerplatehelpmetoloseweight? DoIneedtochoosemorefiber-richfoods?

Slide 31 (LIFEAPPLICATIONQUESTIONS) Atthistimewewilldivideintosmallgroupsofthreeorfour.Thiswillbeagreatopportunityforyoutogettoknowoneanotherandtoworktogetheraswediscussthenextseriesofquestionsinourgroups.Youmaywriteyourresponsesand/orthegroup’sresponsesinyourCelebratingNutritionparticipantworksheets.

Susie’sfriendNathannoticedthatSusiewasavegetarian. Heaskedherabouttheadvantagesofsuchalifestyle. IfIwereSusie,whatreasonswouldIgiveformychoice, andwhichwouldIemphasizethemost?

Slide 32 (LIFEAPPLICATIONQUESTIONS) Ifanon-vegetarianfriendinvitesmetohishomeforamealbutexpressesconcernabouthowhecouldcookamealwithoutmeat,whatsimplerecipeswouldbeeasyforhimtopreparebutwouldfulfilltheconceptofthebalancethatIwouldlikehimtograsp?

Slide 33 (LIFEAPPLICATIONQUESTIONS) Doesmychurchruncookingschools thatIcouldinvitehimto?

Slide 34 (LIFEAPPLICATIONQUESTIONS) Wearegladthatyoutookthetimetoattend this discussion. We look forward to seeing youatthenextCELEBRATIONSpresentation!

Slide 35 (LIFEAPPLICATIONQUESTIONS) AuthorFredHardinge,DrPh,RD,FADA,originallyfrom California,isanutritionistwithextensivepublic healthtraining,andaregistereddietitian.

NUTRITION

TheNinCELEBRATIONSstandsfor______________.

Nutritionisthe______________thatpowersourbodies,asgaspowersourvehicle.

A____________________________willprovidetheneedednutrientsfor

______________,______________,and______________.

Thenutritionthatourbodiesderivefromhealthyfoodwillprovideenergyandfightdiseasessuchas:

1.

2.

3.

4.

5.

PLEASE NOTE: THE FOLLOWING OUTLINE IS PROVIDED AS A GUIDE FOR PERSONAL NOTE TAKING.

SESSION11WORKSHEET

WORKSHEET

NUTRITION

Ourbodiesextractnutritionfromthefoodweeatcalled__________.

The nutrients our bodies need include:

1.

2.

3.

4.

5.

Thefiveessentialfoodgroupsare:

1.

2.

3.

4.

5.

Togetthemostvaluefromourfood,weshouldselectfreshfoodsastheycomefrom

nature,not______________.

WORKSHEET

Whenchoosingthebestfoods,focuson:

1.V______________

2.Q______________

3.B______________

4.M______________

5.A______________

______________offoodsfromeachofthefoodgroups;focusonchoosing

awiderangeofcolors,textures,andfoodgroups.

NUTRITION

Question 1

A.WhatfoodsdidIchooseformythreemostrecentmeals?

B.WhatproportionofwhatIateconsistedofcerealsandgrains; fruitsandvegetables;legumes,nuts,andseeds;dairyandeggs?

C.DidImakewisechoices,ordidItaketoomuchofonegroupandtoolittleofanother?

D.Howmuchofmyplatecontainedfruitsandvegetables?

E.Howcolorfulwasmyplate?

SHORTANSWER:WRITEASHORTRESPONSETHATBESTANSWERSTHEFOLLOWINGQUESTIONS

CELEBRATINGEXERCISEQUIZ

QUIZ

F.DidIhaveenoughoftherichlycoloredvegetables?

Question 2

A.Whatportionofthesemealsconsistedofhighlyprocessedproducts?

B.WhichofthesecanIstartcuttingbackon?

C.Whichofthecereals,grains,andlegumescanIenjoyeatingmoreregularly?

Question 3

A.HowmuchdidIconsumeoftheessentialfatsandoils?

B.DidIeatenoughtoensurethatIreceivedthefat-solublevitaminsIneed?

NUTRITION

C.DoIusetoomuchfatoroilwithmymeals?

D.HowcanIstillhavepalatablefoodwithoutusingsomuchfat?

E.HowcanIuseherbsmorecreatively?

F.ShouldItrytousemorefreshfoods?

Question 4

A.DoIroutinelyusetoomuchsalt?

QUIZ

B.DoIreachforthesaltshakerwithouthavingfirsttastedmyfood?

C.HaveIreadthelabelsoftheprocessedfoodsIusetoensurethattheyarenothidingagreatdealofsalt(sodium)thatwouldbeharmful?

Question 5

A.IsmybodygettingadequateamountsofvitaminB12?

B. How do I make sure I supplement these sources before Idevelopsymptomsofirreversibleneurologicaldamage?

C.DoIgetadequatecalciuminmydiet,oramIatriskofboneloss?

NUTRITION

Question 6

A.HowdoIbalancemyintakeofenergyfromthefood Ieatwithmyoutputofenergyinphysicalactivity?

B.DoIweighmyselfregularlytoensurethatIammaintainingahealthfulweight?

C.DoIneedtolosesomeexcessweight?

D.What“tricks”canaidmeinmychoices?

GROUP DISCUSSION

E.Howdoesusingasmallerplatehelpmetoloseweight?

F.DoIneedtochoosemorefiber-richfoods?

Question 7

Susie’sfriendNathannoticedthatSusiewasavegetarian. Heaskedherabouttheadvantagesofsuchalifestyle.

A.IfIwereSusie,whatreasonswouldIgiveformychoice, andwhichwouldIemphasizethemost?

B.Ifanon-vegetarianfriendinvitesavegetariantohishomeforameal, butexpressesconcernabouthowhecouldcookamealwithoutmeat, whatsimple,balancedrecipeswouldbeeasyforhimtoprepare?

GROUPDISCUSSION

NUTRITION

C.DoesmychurchruncookingschoolsthatIcouldinvitehimto?

Question 8

A.Doweplacetoomuchemphasisonourowndietaryhabits?

B.DowewanthealthybodiessowecanglorifyGod?

C.DowepraiseHimwiththespiritualdietsthatwechoose?

QUIZ KEY

CELEBRATINGEXERCISEQUIZ/KEYSHORTANSWER:WRITEASHORTRESPONSETHATBESTANSWERSTHEFOLLOWINGQUESTIONS

Facilitators: please note that answers to the quiz questions will vary due to the personal nature of the response.