Nutrition Lesson

Nutrition Lesson

The 5 food groups

6 Essential Nutrients

Calories

Learning Intentions

I am learning the 5 main food groups

I am learning what a calorie is

I am learning the 6 Essential Nutrients

I am learning how to read and understand a food label

Success Criteria

I can identify and define the food groups and essential nutrients

I can explain the functions that the essential nutrients have in the body

I can explain how many calories the average person should consume each day and what happens if we consume too many or too little calories.

I can analyze a food label and be able to determine if the food is a nutrient rich or nutrient deficient food.

The 5 food Groups 

Fruits

Kids your age should eat 1.5 to 2.5 cups of fruit each day.

• Example- 2 Bananas

​

​Fruits are packed with essential nutrients like vitamins, minerals, water, and fiber.

​

​Having a diet rich in fruits and vegetables has been shown to reduce the chances of heart disease and cancers.

Multiple Choice

True or False:

Fruits are very high in Vitamins and Minerals

• True

• False

Multiple Choice

True or False:

Drinking Fruit Juice is just as healthy as eating the real fruit.

• True

• False

Vegetables (Veggies)

​- Your age group should consume 2-4 cups of vegetables each day.

​

​- Make sure to mix it up and eat a variety of color.

​

​- Packed with vitamins, minerals, fiber, and water.

​One of the most important of the 5 food groups.

​

​High vegetable diets have been linked to lower risk of heart disease and cancers.

Multiple Choice

True or False:

If someone is having health issues, the doctor will tell them to change their diet and make sure they are eating more Vegetables.

• True

• False

Multiple Choice

How many cups of Vegetables should you age group eat each day?

• 5-10

• 20-30

• 6

• 2-4 

Grains

• Breads, Rice, Pastas, Cereals, Oatmeal, etc.

​

• ​Majority of our grains intake should come more from WHOLE-GRAINS (Brown rice, wheat bread, oats, brown pastas)

​

• ​Your age group should consume 5-9 ounces of WHOLE-GRAINS daily

Dairy

• Milk, Cheese, Yogurt, Cottage Cheese are examples of Dairy

​

• ​Consume 3 cups of Dairy each day

​

• ​Alternative dairy sources out there for people who are Lactose Intolerant or Vegan.

  • ​Goats Milk

  • ​Soy Milk

  • ​Oats Milk

  • ​Almond Milk

Multiple Choice

How many cups of dairy should we consume each day?

• 1

• 2

• 3

• 4

Multiple Choice

What Mineral does Milk have a lot of and it helps in keeping Bones Strong?

• Calcium

• Vitamin C

• Vitamin K

Protein Food Group

• Meats, Nuts, Seeds, and some beans

​

• ​4-7 ounces daily

• ​Good source of Protein Nutrient and Fats Nutrient

• ​Make sure to mix it up and get your protein from different sources

  • ​Fish

  • ​Red Meats- Beef, Ham, Pork

  • ​Lean Meats- chicken, Turkey

  • ​Nuts, Beans, and seeds

Multiple Choice

True or False:

One of the best sources of protein that a person can eat comes from fish.

• True

• False

Multiple Select

Click all that apply:

Which below are lean meat sources of Protein?

• Turkey

• Chicken

• Beef

• Steak

• Ham

Multiple Choice

Red Meats are higher in cholesterol so we should make sure that we eat them in smaller quantities.

• True 

• False 

What is a calorie?

• A calorie is how we measure energy in the foods and drinks we consume

​

• The average person's diet is based on 2,000 calories a day

• We consume too many and do not burn them off it leads to weight gain

• We eat too little and it can lead to weight loss

Multiple Choice

What are calories?

• How we measure energy in foods we eat

• How we weight our foods

• The ooze in the Ninja Turtles

• None are correct answers

The Essential Nutrients

1. Water

2. Fiber

3. Vitamins and Minerals

4. Protein

5. Fat

6. Carbohydrates ​

Water

• Used to hydrate the body, keep organs functioning, help the digestive system, and so much more

​

• Average Men need around 13 (8 ounce) cups water daily to replenish what is lost from sweat, breathing, and using the bathroom.

​

• Average Women need around 9 (8 ounce) cups water daily to replenish what is lost from sweat, breathing, and using the bathroom

Multiple Choice

True or False:

We can over hydrate the body if we drink too much water in a short period of time

• True

• False

Open Ended

What is the easiest way to tell if your body is properly hydrated? 

Fiber

Fiber is a nutrient that is good for the heart and it is used to help our digestive system function properly.

It is found in plant based food like fruits, vegetables, and grains.

Our body cannot break it down so it moves through the body quickly and helps remove waste and toxins.

Carbohydrates

• These are used as the body's main energy source

​

• 2 Types (Simple and Complex)

  • Simple Carbs- are refined (white) grains and sugar. Give us a boost of energy, but causes a crash

  • ​Complex carbs- are Whole Grains. They give us energy over a long period of time and do not make us crash.

Vitamins and Minerals

• Vital for life

• These keep our body's functioning the way they should and help keep us free from sickness and diseases

​

• Found in all of the food groups

  • Minerals- calcium, iron, and many more

  • Vitamins- Vitamin C, Vitamin D, and more

Fats

• Fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

• Fats also can be used for energy and they store energy

• Unsaturated fats are important for your body

  • You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed).

• Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.

Proteins

• Proteins are used to build and repair the body

• Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

• They recommend that we get 50g of protein daily

• If you are trying to build muscle you will need more.

• Make sure you mix it up where you get protein from.

Multiple Choice

What essential nutrient is used as the body's main energy source?

• Vitamins and Minerals

• Proteins

• Carbohydrates

• Fats

Multiple Select

Click all that apply:

Which 3 nutrients provide the body with calories?

• Fats

• Vitamins and Minerals

• Proteins

• Carbs

• Water

Multiple Choice

What is a Calorie?

• The way we measure energy in foods

• The way our body builds and repairs itself

• It is that substance that created the Ninja Turtles

• The most important food group

Multiple Choice

This nutrient is used to help build and repair the body?

• Carbs

• Fats

• Water

• Protein

Multiple Choice

This nutrient makes up 68% to 75% of our body?

• Fats

• Water

• Carbs

• Vitamins and Minerals

Multiple Choice

True or False:

The average person loses 2-3 liters of water each day from just feet sweating, using the bathroom, and breathing.

• True

• False

Multiple Choice

True or false:

We want to eat more animal based fats called saturated fats and other fats called trans fats.

• True

• False

Multiple Choice

How many cups of dairy should you have each day?

• 25

• 1

• 17.5

• 3

• 100

Multiple Choice

True or False:

5 to 6 oz of protein is how much you should consume each day. That is about the size of your fist.

• True

• False

Multiple Choice

Vitamins and Minerals do what in the body?

• Build and repair muscles

• Protect it from sickness and disease and keep it running properly

• Help the digestive system go #2