2024 Nutrition

Nutrition

By Treva Tilston-Jones

12.NU.1 Demonstrate understanding of the difference between a portion of food and a Food Guide Serving.​

12.NU.2 Evaluate personal food intake using Eating Well with Canada’s Food Guide.

12.NU.3 Demonstrate understanding of the relationship between the energy spent in physical activity and healthy weight.

12.NU.4 Demonstrate the ability to estimate daily energy expenditure by analyzing personal physical activity participation.

12.NU.5 Explain factors that contribute to energy balance and healthy weight.

12.NU.6 Examine the relationship between maintaining healthy weight and the consumption of specific food substances. Includes: sugar and fat

Student Learning Outcomes

Food and beverage consumption is an essential part of our everyday lives.

The food choices we make can either contribute to our overall health and well-being or lead to a variety of health concerns, such as cardiovascular disease, obesity, osteoporosis, cancer, and diabetes.

Introduction

The lessons in Module C provide information and suggest strategies to help you understand the importance of maintaining lifelong balance of energy expenditure and food intake to achieve a healthy body weight. Healthy eating also involves understanding and practising safe food handling, preparation, and storage.

Module C

In this module you will also investigate ways to make healthier food choices by developing your understanding of the language and marketing strategies employed by the food industry. Along the way, you examine some common myths and misconceptions associated with achieving this balance and explore your own eating habits.

Module C

Big Idea: Energy Intake

Big Idea : Energy Expenditure

Big Ide​a: Energy Balance

In this lesson you have the opportunity to practise the self-assessment skills they have learned in previous years related to healthy eating. The suggested learning strategies facilitate a review of the information in Eating Well with Canada’s Food Guide​

Today's Lesson Focusses On

Key Understandings

 Energy needs are higher during adolescence than at any other time of life.

 Commercial food portions have distorted consumer perception of reasonable food serving sizes.

 Eating Well with Canada’s Food Guide (hereafter referred to as Canada’s Food Guide) is a helpful resource to guide consumers in balanced eating.

Key Understandings

The food we eat supplies our bodies with the essential nutrients (carbohydrates, fats, proteins, vitamins, minerals, and water) needed for growth, health, and daily functioning. These fundamental needs change throughout life, from early childhood, through adolescence, and into every stage of adulthood. Nutrient and energy needs are at their highest during the adolescent years. Bone and tissue development during this period, along with the increased blood volume associated with rapid growth, contributes to the increased nutrient and energy needs during adolescence. Meeting these requirements with nutrient-dense foods supports proper growth and development. By learning to make healthy food choices early in life we can decrease the risk of future health problems.

Making Healthy Food Choices with Canada’s Food Guide

What Do You Know About Canada's New Food Guide 2019

Multiple Choice

Fruits and vegetable should make up how much of your plate?

• 1/2 (Half)

• 1/4 (one quarter)

• 2/3 (two thirds)

• the entire plate

Multiple Choice

The 3 categories of Canada's Food Guide are?

• 1. Fruits and vegetables

  2. Proteins

  3. Carbohydrates

• 1. Fruits and vegetables

  2. Proteins

  3. Whole grains

• 1. Fruits and vegetables

  2. Meats,

  3. Carbohydrates

• all of the above

Multiple Choice

Beans, seeds, and lentils are:

• Fruits

• Proteins

• Vegetables

• Whole grains

Multiple Choice

Which of the three food groups is considered the building blocks for your body ?

• Protien

• Fruits and vegetables

• whole grains

Being mindful of your eating habits means being aware of:

• how you eat

• why you eat

• what you eat

• when you eat

• where you eat

• how much you eat

Benefits of being mindful of your eating habits

Being mindful can help you:

• make healthier choices more often

• make positive changes to routine eating behaviours

• be more conscious of the food you eat and your eating habits

• create a sense of awareness around your every day eating decisions

• reconnect to the eating experience by creating an awareness of your:

  • feelings

  • thoughts

  • emotions

  • behaviours

Benefits of being mindful of your eating habits

Your eating environment changes depending on where you live, learn, work and play. Focus your attention on eating and your eating environment.

Regardless of where you are, try to make changes to your surroundings so that the healthy choice is the easy choice.

Create a healthy eating environment

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Making healthy food choices can help you develop a healthy eating pattern. A healthy eating pattern helps you improve your overall health.

The term eating pattern refers to what you eat and drink on a regular basis. In a healthy eating pattern, all the foods and drinks work together to:

• help you feel good

• maintain your health

• meet your nutritional needs

  The best healthy eating patterns include foods that reflect your food choices related to:

  • taste

  • culture

  • budget

  • lifestyle​

Benefits of healthy eating patterns

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Food labels provide information you can use to make informed choices about foods and drinks at the grocery store and at home. Food labels can help you:

• compare and choose products more easily

• know what ingredients a food product contains

• choose products with a little or a lot of the nutrients that are of interest to you​

Benefits of using food labels

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​After you have assessed your own food consumption for lunch today, they write a healthy eating goal on the next slide

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Make a very specific healthy eating goal. Consider the following:  What foods will you really eat?  Where will you be?  What foods are available?  What time of day is the plan for?

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Student Assessment

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Poll

In what food group(s) have you eaten the recommended number of Food Guide Servings

• Whole Grains

• Fruits and Vegetables

• Proteins

• All of the above

Poll

Where do you need improvement?

• whole grains

• protein

• fruits and veggies

• i need to drink more water

Open Ended

My healthy goal this week is to __________

Healthy food choices - Canada's Food Guide

Open Ended

What might prevent you from acting on your goal? Think about the following:  When will you start on your healthy eating goal?  Where will you be or what will you be doing at this time (e.g., at school, doing homework)?  What might interfere with this goal? How will you overcome it?  Should you plan for a snack or a meal?

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​Energy Expenditure

The human body is meant to move. The muscles, bones, heart, and brain improve through regular activities of daily living and exercise. Lack of regular physical activity puts our health at risk. Decreased physical activity, coupled with an over-consumption of calories, allows the efficient human body to store surplus energy as fat. Any food intake that results in an excess of calories relative to how much the body burns off during the day through physical activity is stored as fat, whether it comes from carbohydrates, fats, or proteins.

Subject | Subject

​Energy Expenditure

The chemical energy provided by food is ultimately transformed into mechanical energy. Mechanical energy is the capacity to do work (e.g., muscle contraction). As the intensity of work increases, energy requirements also increase. For example, if we exercise at low intensity for 10 minutes, the amount of energy expended will be far less than if we exercise at high intensity for 10 minutes. The use of energy during work is referred to as energy expenditure (EE).

Subject | Subject

​Energy Expenditure

The human body spends energy for many different purposes, such as life-sustaining metabolic functions, digestion, and physical activity. Regardless of the purpose for which the body spends energy, the energy expenditure will fall within one of the following three categories:

 basal or resting metabolic rate (BMR or RMR)

 thermic effect of food (TEF)

 energy expenditure of activity (EEA) Overall Energy Expenditure = RMR + TEF + EEA.

Exercise is an extremely important variable in the daily energy expenditure equation and the maintenance of energy balance. Not only is exercise the most changeable component during a 24-hour period, but it is also the one component that is completely under voluntary control (for most people).​

​Energy Balance

Energy balance refers to the relationship between energy in (food consumption) and energy out (physical activity).  Positive balance refers to a situation where energy intake from food exceeds energy expenditure from activity (fat gain).  Negative balance refers to a situation where energy expenditure from physical activity exceeds food intake (fat loss). In the best scenario, we are able to expend lots of energy from physical activity, and then have to eat sufficient food to balance the energy output.

Subject | Subject

Multiple Choice

What is a basal metabolic rate?

• The amount of energy your body requires to do exercise

• The energy burnt during exercise

• The amount of energy the body uses to sustain life

• The amount of energy required to gain muscle

Multiple Select

Which of the following are the uses of energy in the body?

• basal metabolism

• physical activities

• sleeping

• thermic effect of food

Multiple Choice

Which of the following equations would cause weight gain?

• Calorie intake > Energy expenditure

• Energy expenditure > Calorie intake

• Energy expenditure = Calorie intake

• Calorie intake = Energy expenditure

Multiple Choice

What is dietary thermogenesis?

• Energy we burn when we are cold

• Energy we burn when we are hot

• Energy we use for digestion, transportation and storage of food

• Calories consumed in hot weather

Multiple Choice

Energy balance is

• energy input is more than energy output

• energy output is more than energy input

• energy input is equal to energy output

• None of the above

Multiple Choice

Look at the chart how much energy would you be using if you were 64 kg and playing badminton for 30 minutes

This is located in TEAMS

RM 5–NU: Energy Expenditure of Physical Activities*

• 200 cal

• 240 cal

• 300 cal

• 360 cal

Open Ended

Using RM 4–NU: Resting Metabolic Rate (RMR) Calculator* found in teams. What is your resting heart rate.

Open Ended

What factors contribute to an energy imbalance that could lead to weight gain?

List at least two

Open Ended

List three counter measures that could help restore energy balance?

You can use google to help you answer this question

Open Ended

Describe what you have learned about yourself related to your food choices and physical activity habits. Indicate where you can make positive changes and what you plan to do.

3 sentences please