Nutrition Basics for Elementary School

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Nutrition Basics for Elementary School

• Arkansas Cooperative
• Extension Service

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Overview

• Importance of proper nutrition
• Gastrointestinal tract
• Carbohydrates
• Protein
• Fat
• Vitamins and minerals
• Water
• Tips and tricks

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Objectives

• By the end of this in-service, you will be able
  to
• Describe the importance of proper nutrition
• Identify parts of the gastrointestinal tract
• List and describe the 6 classes of nutrients
• Identify phytochemicals found in various foods
• Apply healthy cooking principles to daily life
• Read and interpret food labels

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Objectives (contd)

• Identify portion sizes of various foods
• Make healthier decisions at the grocery store
• Share basics of nutrition with children via
  hands-on activities and worksheets

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Our Body is Like a Car

• It needs fuel to go!

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Importance of Proper Nutrition

• Helps you grow
• Helps wounds heal
• Helps you go!
• Keeps you balanced
• Keeps you from getting sick
• Treatment and prevention of chronic disease

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Words to Know

• Diet- everything you eat
• Calorie- unit used to measure amount of energy in
  food
• Nutrient- substance in a food that we need to eat
  to keep us healthy
• Functional Food- provides health benefits beyond
  basic nutritional needs

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Importance of Knowledge of Nutrition

• Identify sound nutrition information
• Make informed decisions about your diet and
  health
• Live a healthier lifestyle

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Gastrointestinal Tract
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Intestinal Villi
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Digestion and Absorption of Carbohydrate
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Digestion and Absorption of Protein
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Digestion and Absorption of Fat
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Carbohydrates

• Provide 4 Calories per gram
• Bodys preferred source of energy

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Sources of Carbohydrate

• Grains
• Fruits
• Vegetables
• Milk and yogurt

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Functions of Carbohydrates

• Energy
• Brain food
• Promotion of GI health
• Prevention of chronic disease

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Simple and Complex
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Complex vs Simple

• Simple- cause quick, sharp rises in blood sugar
  (thats bad!)
• Complex- cause moderate rises in blood sugar over
  time (thats good!)

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Effect of Carbohydrate on Blood Sugar
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Sources of Simple Carbohydrates

• Table sugar
• Candies/cakes
• White bread
• Bagels
• Donuts

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Sources of Complex Carbohydrates

• Fruits
• Vegetables
• Whole grains
• Legumes

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Glycemic Index

• Scale that ranks carbohydrate-containing foods by
  how much they raise blood sugar levels compared
  to glucose or white bread

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Claims About the Glycemic Index

• Control appetite
• Control cholesterol levels
• Reduce risk of heart disease
• Reduce risk of diabetes

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Glycemic Index

• Currently a controversial issue
• Ripeness, cooking method, processing can affect
  glycemic effect of food
• Different for everyone

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High Glycemic Index Foods

• White bread
• Potatoes
• Crackers
• Corn flakes

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Low Glycemic Index Foods

• Non-starchy vegetables
• Fruit
• Dairy products
• Beans

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Whole Grain Kernel
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Dietary Fiber

• Structural components of plants
• We cant digest them
• Provide no Calories

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2 Types of Fiber

• Soluble
• Food moves more slowly through GI tract
• Reduces absorption of glucose and cholesterol

• Insoluble
• Food moves faster through GI tract
• Holds water
• Increases stool volume
• Encourages bowel movements

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Sources of Fiber

• Soluble
• Fruits
• Oats
• Legumes
• Barley

• Insoluble
• Wheat bran
• Whole-grain cereals and breads
• Vegetables

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Carbohydrate Recommendations

• Choose a variety of fruits and vegetables each
  day, majority of diet should come from vegetables
• Emphasize whole grains
• Limit simple sugars (cakes, cookies, muffins,
  table sugar, donuts)

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Fiber Recommendations

• 25-30 grams of total dietary fiber per day from
  food
• American Heart Association

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Added Sugars in Foods

• Corn sweetener
• Corn syrup
• Dextrose
• Lactose
• Maltose
• Fructose
• Molasses
• Malt syrup

• Honey
• High-fructose corn syrup
• Sucrose
• Sugar
• Syrup
• Invert sugar
• Fruit juice concentrate

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Protein
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Functions of Protein

• Help build skin
• Helps digest food
• Hormones
• Carries nutrients in the body
• Keeps you from getting sick
• Energy

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Sources of Protein

• Meat, fish, poultry
• Milk
• Eggs
• Legumes
• Nuts
• Grains (small amount)
• Vegetables (negligible amount)

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Amino Acids

• Protein is made of combinations of 20 different
  amino acids

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Complete Protein Foods

• Meat
• Fish
• Poultry
• Milk
• Eggs
• Cheese

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Combining Complementary Proteins

• Grains Legumes
• Nuts/Seeds Legumes
• Rice Lentils
• Pasta Beans
• Peanut butter Bread
• Cereal Milk

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Bioavailability of Protein in Foods

• You want an easily digested protein that contains
  all of the essential amino acids
• Animal protein is more easily digested than plant
  protein

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Functions of Fat

• Energy
• Supply essential fatty acids
• Helps vitamins A,D,E, and K get into our cells
• Helps give structure to our cells
• Insulation
• Padding for organs
• Helps us feel full
• Tastes good!

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Sources of Fat

• Oils
• Nuts
• Meat
• Poultry
• Fish

• Eggs
• Milk
• Dairy foods

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Types of Fat

• Saturated fat
• Polyunsaturated fat
• Monounsaturated fat
• All fat in foods contains a mixture of each type
  of fat, just in different proportions.

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Saturated Fat

• Sources meat, poultry, dairy products including
  butter and milk, and tropical oils like coconut
  and palm oils
• Solid at room temperature
• Raise total and LDL cholesterol levels
• 10 or less of daily calories should come from
  saturated fat

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Polyunsaturated Fat

• Sources corn oil, soybean oil, safflower oil,
  sunflower oil, canola oil
• Liquid at room temperature and after
  refrigeration
• Replacing saturated fat with polyunsaturated fat
  may reduce risk for heart disease
• Most fat in our diets should come from
  polyunsaturated and monounsaturated fats

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Monounsaturated Fat

• Sources almond oil, canola, olive oil, peanut
  oil
• Liquid at room temperature, but thicker after
  refrigeration
• Tends to lower LDL cholesterol

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Trans-Fats

• Created by hydrogenation
• Hydrogenation is the process of adding hydrogen
  atoms to an unsaturated fat
• Plastic fat man-made
• Why hydrogenate?
• Good for cooking and baking
• Prolongs shelf-life
• Cheap, cheap, cheap

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Health Effects of Trans-fats

• Raises total and LDL cholesterol and lowers HDL
  cholesterol
• Clogs arteries
• Produces inflammation

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Trans-fats in Foods

• Margarine
• Shortening
• Commercially baked goods
• Fast food
• Ready-made pie crust
• Boxed cake mixes
• Crackers

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Finding Trans-fats in Food

• Look for these terms on food labels
• Shortening
• Hydrogenated vegetable oil
• Partially hydrogenated vegetable oil

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Cholesterol

• Our bodies make cholesterol, but we can also
  obtain it from our diet
• Meat, fish, poultry, eggs, dairy products

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Essential Fatty Acids

• We must obtain them from food
• Omega-6 fatty acid
• Found in corn oil, sunflower oil, soybean oil
• Omega-3 fatty acid
• found in flaxseed oil, walnut oil, fish

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Fat Recommendations

• Obtain a mixture of fats in diet, with most
  coming from monounsaturated and polyunsaturated
  sources
• Keep trans-fat consumption as low as possible

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Vitamins and Minerals

• Essential for the body to function properly
• Help us obtain energy from food
• Heal from cuts and scrapes
• Grow
• Prevent illness
• Keep bones strong
• Antioxidant

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Vitamins and Minerals in Food

• Fruits- vitamin A, vitamin C, potassium, folate
• Vegetables- vitamin A, vitamin C, folate, iron,
  magnesium
• Grains- B vitamins, iron
• Dairy- calcium, vitamin B2, vitamin D
• Protein- B vitamins, iron, zinc

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What happens when we dont eat enough vitamins
and minerals?

• Vitamin B1 (Thiamin)
• weakness, confusion
• Vitamin B2 (Riboflavin)
• inflamed skin and eyelids, light sensitivity
• Vitamin B3 (Niacin)
• rash on areas exposed to sun, apathy
• Biotin
• tingling in arms and legs, hair loss
• Folate
• anemia, elevated homocysteine
• Vitamin C (Ascorbic Acid)
• poor wound healing, scurvy bleeding gums, loose
  teeth

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What happens when we dont eat enough vitamins
and minerals?

• Vitamin B12
• anemia, peripheral nerve degeneration leading to
  paralysis, fatigue, moodiness
• Vitamin D
• rickets in children, osteomalacia in adults
• Sodium
• muscle cramps, mental apathy
• Potassium
• muscle weakness
• Calcium
• stunted growth in children, bone loss in adults
• Iron
• anemia, weakness, fatigue

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How many vitamins and minerals do we need each
day?

• Dietary Reference Intakes prevent deficiencies
• A balanced diet should provide enough vitamins
  and minerals.

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Phytochemicals

• What are they?
• Compounds found in plant foods that work with
  nutrients to protect us against disease
• Found in brightly-colored fruits and vegetables
• Over 900 phytochemicals have been identified
• Eat a rainbow of foods

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Phytochemicals
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A Rainbow of Foods
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Functions of Water

• Carries nutrients and wastes in the body
• Chemical reactions in body
• Lubricant for eyes, joints, spinal cord
• Maintains body temperature
• Maintains blood volume
• Flushes kidneys

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Sources

• Foods
• Drinks
• Metabolism

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How Much Do We Need?

• Look for pale yellow, clear urine

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Water In Food

• 100 water, diet soft drinks
• 90-99 nonfat milk, watermelon,
  strawberries, lettuce, broccoli
• 50-59 ground beef, feta cheese
• 20-29 biscuits, cake
• 1-9 pretzels, crackers, peanut butter
• 0 oils

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Putting It All Together

• Emphasize fruits, vegetables, whole grains
• Limit cakes, cookies, muffins, table sugar,
  donuts
• Consume as little trans-fat as possible,
  preferably none
• Consume a mixture of fats, emphasizing
  monounsaturated and polyunsaturated fats
• Stay well-hydrated

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Reading Food Labels

• Plain Yogurt Fruit Yogurt

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Ingredient List
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Cooking with Fats Oils

• Use fats and oils sparingly
• Choose ones that are lowest in saturated fat,
  trans fat and cholesterol
• Choose naturally occurring, unhydrogenated oil
  such as olive oil and canola oil
• Most olive oils are best suited for low- to
  medium-heat cooking and for salads and marinades
• Canola oil can be used for high-temperature
  cooking and baking

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Cooking with Fats Oils

• Use margarine as a substitute for butter
• Choose soft margarines (liquid or tub ) over
  harder stick forms
• Margarine with 2 grams or less saturated fat per
  tablespoon and liquid vegetable oil listed as the
  first ingredient
• Margarines labeled trans fat free
• For recipes that require whipping sugar with fat
  for proper texture (cakes, cookies, frosting),
  use margarines that are fairly low in saturated
  fat and fairly high in monounsaturated fat

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Grocery Shopping Tips

• Shop the perimeter of the grocery store
• Avoid processed/boxed foods
• Fruit snack on the label does not indicate a
  healthy food
• When buying canned fruit, look for unsweetened
  fruit without syrups
• Get frozen fruits/vegetables- cheaper and good as
  fresh

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What to Emphasize for Children

• Positive reinforcement
• Focus on health, strength, growth, and feeling
  good
• Provide healthy choices in fun ways
• Allow children to expend energy throughout the
  day
• Exercise/movement breaks helps promote thinking!
• Emphasize eating whole fruit, rather than
  drinking lots of fruit juice

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Portion Sizes

• ¼ bagel
• 1 slice bread
• ½ English muffin
• ½ hamburger bun
• ½ cup cooked oats
• 1/3 cup cooked pasta or rice
• Medium-sized piece of fruit
• 1 cup milk

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Portion Sizes

• 1 cup raw vegetables
• ½ cup cooked vegetables
• 3 oz meat, fish, poultry (check this)
• 1 oz cheese
• 1 slice bacon
• 1 tablespoon salad dressing
• 1 teaspoon butter
• 1 teaspoon olive oil

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Conclusion

• Bottom line
• Enjoy your food!