Unit 1: Nutrition Assignment | Canada’s Food Guide Assignme trient Poste ‘You will work in four groups to tellus all more about Canada’s Food Guide and healthy eating choices. Each group will be assigned one major vitamin or mineral. Please make posters colorful ‘and illustrate them! They will be posted on the display boards. Nutrient Posters ‘Your poster should include: The names of evervone in your group, as well as heading for ‘gach of the elements presented on vour poster, Excellent Saistatory Nesds Work ‘What nutrient you | Major autrient is | Major nutrient is | Major nutrient isnot are presenting, _| presented clearly __| listed listed ‘What food groups | All food groups that_| Most food groups are | No food groups are hhave major apply are listed | listed listed sources ofthe Food sourees with | More than five “Atleast five food | There are Fewer than high content of | appropriste food | sourcesarelisted. | five food sources the nutrients), _| sources are listed. listed. ‘What ean happen | Long term and short | Long term and shor | Long tenn andlor ifyoudon't get |termeffectsare | termeffects are | short term effets are enough ofthe | described in detail. | listed, but not incomplete. nuteent (long, | described in detail term and short | |__ term, Strategies thata | More than five ‘Atleast five Less than Five person could use | strategies are listed | strategies are listed, | strategies arelisted inorder to havea |ANDexplained. | and most are and not explained. balanced diet with explained. all ofthe nutrients | they need. ‘Meal plan for one | Meals and snacks are | Meals and snacks are | Meals and stacks day (breakfast, | nutritious and nutritious but may | may not be nutritious snack, lunch," | contain the not contain the snack, dinner) that | recommended recommended ‘you think is servings from the | servings healthy. food guide for each soup Tustrations and | The posters colorful | There was some | There was ie or no visuals ‘and ilustated with | effort put into effort put into ‘exceptional effort illustrations and illustrations colorDiscovering the Food Groups ‘ealthy eating includes eating food rom each ofthe Fou fod groups every day. A. gocd place to start is learning what the fur food groups are end what foods ft ino each fod group. ‘When discussing the food groups, there wil be many foods that do ot fitinto any ofthe four food groups. It's important fo remember to use tems such as everyday foods and sometimes foods winen discussing these foods. Ermpasize that all foods fit into a heslthy eating pater, however some foods should be chosen less often, |, Vegetables and Fruit The ouside and most prominent ar of the food guide rainbow represents the Vegetables and Fruit food group. Being the largest arc of the rainbow is visual way to emphasize the importence vegetables and fruits play in a healthy esting patem Vegetables and fruit come in inany forms (Aes, frozen and canned), which shoud be emphasize. Vegetables and fruits ae usually ow in ft and calories, and are the source of many important sutriens, such as vitamins, minerals and Fiber. ‘There are many products with “vegetable” and “uit” in their names, of written on their ackaging However, many ofthese products are actually very high inf, sugar or salt. Examples include candy, frat jams, frit drinks that are not labeled 100% ice, of vegetable chips. These [oducts may come up wien discussing vegetables and fruit. Its importantto reinforce the idea variety and sometimes food when discussing these foods ™ 1s Oe Food Guide Serving? 125 ml (cup) fesh, azen or canned vegetables 125 mk. (4 eu) cooked leat aren veawables 250 mL (1 cup) raw leafy green vegetables 125 mL (cup) fesh,fozen o canned uit 125m (cup) 100% fut ice 2. Grain Products ‘he second most prominent arc in the rainbow represents the Grain Products food group. Relative to some ofthe other food groups, a lage numberof servings are reeemmended rom this ‘Foup. Many diferent foods fall into the Grain Products category, providing many eszentil ‘urients, therefore variety is important to emphasize Grain products include all grains, cereals, pasta, ice and products that are made with grain flour (including com four) Choosing more grain products that are whole grain wil help increase fiber intake, Whole grain Products are made with grains that have not been refined, and therefore contain all nutiens ‘atrally found inthe grain, including many essential nutrients needed for heath. Grain products that are not whole grain ate products that are made with refined gai, This eans that they ave been processed and are missing pats of the grain, therefore missing some naturally occuring Grade Nine FANG Alberta [etal Servines Page 5esse mut ‘eds ee met ns, Choosing haf of your grain products as whole grains will help ensure nuient ‘What is one Food Guide Serving? > Lalice of bread ‘Abagel “pita or trill shell, 125 mi (4 cup) cooked rice, bulgur or quinoa 195 ra. (% cup) hot cereal 30 geod cereal 125 mL (% cup) cooked pasta or couscous [Hurray For Fibre! — Dicany fibre i found i plant-based foods such as whole grain breads, cereals, vegetables, fs, legumes (beans, peas, and lentils), nuts and seeds. Fibre Jeaanot be digested and therefore passes ough our digestive system. It helps maintain a heathy digestive tact 3. Milkand Alternatives “The blue ac in the rainbow represents the Mik and Altematives food group. Although few Food Guide Servings are recommend from this food group each day, this group provides many Key ures that are important for developing stwong bones, helping with proper grown and development, and helping keep our teth strong. Calcium is 2 commonty know nutrient, which is provided along with other essential nutrients fom the Milk and Alternatives food group. ‘The ilk and Alternatives food group includes milk, fortitied soy beverage (fortified with Vitam D and Calcium), eanned milk, powdered mile, yogurt and cheese. w is one Food Guide Serving? ‘© 250 mL (I cup) milo fritid soy beverage +125 mb (4 cup) canned milk +175 mb (% cup) yogurt or ket + 1%402 (509) cheese 4. Meat and Alters ‘The srallest arc ofthe food guide rainbow represents the Meat and Alternatives food group. Like the Mic and Alternatives food group, large numbers of servings per day are not recommended ‘These foods do however provide many key nusients that are necessary for proper growth and develepment All foods from this group ace high in protein, protein is the building block fr cell growth and evelepment and helps our bodies fh infections. Fat is also an important component of Mest and Aemative;itgves us energy and essential vitamins. Red meats are a high source of iron ‘needed for heathy blood. Legumes are high in carbohydrate and fibre. Healthy tips to fllow when choosing fods fom the Meat and Altematives group: Try removing exces fal from beef, po and chicken, Eat bacoa, sausages, bologna, and breaded and fied meat Grade Nine Page 6 Strvnet ‘Aleta fbeeah wsless often. Enjoy lean cuts of meat and fish. Choose foods lke baked beans, split pea soup or Tent casserole, ‘Whats one Food Guide Servi * 2'4or (05 g)or Yscup (125 mL) cooked fish, shellfish, poultry, lean mest + 175 mL (% cup) cooked fegumes ‘+150 gor 175 mL (4 cup) tofu + Degas 30 mi (2 Thsp) peanut butter 60 ml (cup) shelled nus and seeds "Note: Serving sizes recommended by the Food Guide donot necessarily reflect the emount eaten a meal or a snack. Children may have more than ane serving atime For example, one cup (250 mL.) of spegheti, one pita or one hamburger bun each count as two servings of Grain Products. One cup (250 mL) of ruts equivalent o 2 servings of Vegetables and Fru Gre Nie aor theta math Page 7 Servizesfeatec OR Gr ae ht Blof. Carbohydrates ‘We need carbohydrates in our diet every day. This Food Fact Sheet will tell you about the different types of carbohycirates and the best way to get them from our food Carbohydrates are made up of individual sugar Units. Diferent types of carbohydrates are grouped by the number of sugar units they contain and how these uns ar linked together - ihe lable below shows this. ‘Types of | Description Food example carbohydrate [Svan Heinola agar or Frotse a ooga) Esearshydate Glucose (he man fom siomunial nuns citonaate body as toad super) (ound ti ger honey, st drs and enecsoney expat | b— ese) Siaches Corelex ‘Stare oundin cresd catbayeeats or gana inciing bead pebvncerander Tour toe paste, favemore hon couscous and breoiaet wounds ofsugar cereal Inked toate Some sana vogeabes especaly ates, rot egeabios and pulses ana mse of gas and stares Diary re oot vette, nus Sta seeds oo feteals and wholes bread alae noun Ssrensiach patsacenardes INSP), ve cant ‘Soest thombut they area rage component of ‘otro, 7 deacsnardeiea | Sucrose (able wget) | Why do we need carbohydrates? Carbohydrates provide aur main energy supply for the body to keep you and your orgars funconing, ‘Slarches and fibre sources are impodant to: + help regulate blood sugar levels + prevent use of protein for energy (t's required for other vital functions) + give a feeling of fulness (assisting weight contol) + diotary fibre helps protect against heart disease ‘and cancer and helps prevent constpaton, Vhat happens if we clon’t get enough carbohydrate? Eating too litle carbohydrate may leat ow blood sugar levels ~ called hypoglycaemia, leaving you feeling weak anc igh! neaded. I can also aflect concentration as your bran needs a good supply of {uelto think andlearn Hypoglyesemiais a parboulor fsk for people with abetes an vary active sports people It we eat too title carbohydrate our body will begin to use up some stored fat but quickly moves on to buming protein tissue such as in he heart and muscles. How are carbohydrates used for energy? ‘We break down most carbohydrates inthe gut and absorb them into our blood stream asthe individual ‘sugar units, Simple carbohycrates usually digest ‘Quickly giving @ rapid rise in blood sugar. Complex Ccarbonydrates take longer to break down into their Incvidual sugar units before they can be absorbed, resulting in a slower rise in our blood sugar levels, ‘Sugar inthe blood is carted into cels such as the ‘muscles and brain with the help of fhe hormone insulin. We convert any sugar the eels do not need immediately rom glucose to alycogen and store iin the lver and muscies for use ata late” date. When the stores are full we covert any excess to body ftHow much carboh eat? Half of our energy intake should come from Carbohyerate: we should aim to make ‘starchy’ Carbohyerates the base and bulk for each meal and ‘snack, Slarchy foods are a good source of energy ‘and fibre and also contain calcium, iron and B ‘itamins. Choose wholegrain starchy foods as Wey contain more nutents Sugary foods and drinks generally do not contain ‘many other nutrients so have thera occasionally in small amounts, preferably ater a fbre rich meal Aven't carbohydrates fattering? \We get energy fram carbohydrates, protein, fat and leoholin our diet, Any extra (unneeded) energy we lake in will be converted to fat no matter what the source, Sometimes people think starchy foods are fattening however, the same amount (in weight) of cafbohydrate contains less than half the calories OF ft, Studies have also shown carbohydrates are better at salistying our hunger. Can ow-carbohycirate’ diets help with weight loss? Lomcatohydale’ dels are sometines used for velgt sent shor tm hy can ad to ce tfeis such as conspaton, headache, bad breah fd nausea, Inthe longer term. cing 0 97 food group can be bad fr heal because you rk mieing out on sal utes. Lowearbohyrata Gite tend fo be Nigh In fat Ealing gat at (cepecaty one renin stirate trom foods uch Semen cheer, cream and bt) cou noose the chances. a developing heart disease. Low “corbin ets may as eae te amour of ia vgolbles and fr, a of which ae vial or ood heath ining redueing cancer Fisk. Ther is more research needed into how sale or ttocve lneearonydate ets ae nd flowing @ tow-carbohycrate dil dose not seem hep poole tose weigh ard keep tof Nhat does the Glycaemic Index of carbohydrates mean? Different carbohydrate coniaining foods are digested Tat eee tit oem ash cmt z ‘and absorbed at diferent rates. The Glycaemic Index (Gl) is used to identify which carbohydrates ‘Quickly broken down to glucose (high Gl) and Which are slowly broken down (low G). Food with a high GI (e.g white bread, crisps and carrots) will cause a fast rise in your blood sugar loves followed by a rapid fal, Afood wth alow to moderate Gl (2.9 wholemeal pasta, oats, beans and yoghurt) will ‘cause a slower rise and fl. Gi is @ well known dieting tool, however it can be restrcing as it measures Ioods per S09 of ccarbonydrate provided and not by portion size, and ‘0 foods tke carts are included inthe high GI list ‘along with other important fruits and vegetables. What avout Glycaemic Load? Gyeaemic Load (GL) Is a sum which takes into account the GI of @ food and the available Ccarbonydrate content in a serving ofthat food. Like Gite higher the GL. the faster the expected rise in blood sugar. For example, carrots have a high Gl but a low GL. This is because GI is based on the rise caused by consuming 509 of carbanydrate from any food. So to get 50g of carbohydrate from carrots you would ‘need to eat around 700g of carro about five whole carrots to cause this blood sugar rise. As a portion ‘of carats eaten is much smaller at 60g rather than "700g, carots can be considered as having alow GL. ‘and therefore can be included in your dt. Suinmary Carbohydrates are an important part of your diet ‘and should make up half of each meal. Whenever possible choase wholegrain ‘starchy’ carbohydrates 2 thay contain additional important ‘nutrients’ for the body. Carbohydrates are a healthy filing choice: they are better at sailying our hunger than faty! sugary foods which also contain mere calories. So forget those myths about carbohydrates being bad ‘and don'tbe tempied to cutout those stow releasing carbohyerates. ‘rther information: Food Fact Sheets on other topics incuding Diabetes, Sugar, Giyeaemic Index ‘and Wholagrains can be downloaded at ‘wwrw.bda.uk.com/foodtacts. youean st (aoe FlFats are an important part of our diet; they provide the body with energy and with some important vitamins (for example, vitamins A and 0). They also contain essential ts which the body is unable to make for itself. However, eating too much fat can be unhealthy This Food Fact Sheet will describe the different types of fats and which foods to eat to get a healthy balance. Getting the balance right Compared oar nents in ord als and ot Savery gh ncootes ical) 8 teal tan and cere bon nave + eal Soon abespoon ofa (or 159 fat es we #9kca you can so thy iti important fer our heath and our waltines, that we ‘watch the amaunt of fat and fatty foods we eat, Types of fat ‘Some fats are far bolt for our health than others. ‘There are three main types of fat~ saturated, 1 polyunsaturated = mes foods ts. ‘Saturated and trans fats are considered o be loss healthy because they can rice our blood cholestrol levels and increase our rsk of heart dsease: Salurated fats —inelude harder tats Se tad, but, fats on mest and are found in faty meat prods, sites, cakes, bisculs,n fl ft dlr foods, and take-away meals, Trans fats (hydrogenated vegetable ols) ~ these are vegetable ols which nave been processed to mab them hard this also makes them fess heal, Ike saturated fats. They ae found in procesced foods, ike ‘cakes pasties, and biscus. They may appear on the {sto ngrediens 9s paral hycrogenatod vegetable {also Unsaturated and omega falsos are considered to be beter or cur heath as they can hep te lower blood cholestrol. Try replacing some ofthe less heathy fats vith hese: Unsaturated fats/olls — found generaty in plant foods suchas seeds gain, nuts, vegelabes and rat ‘They canbe ether polyunsaturated, found in sunfower, soya, com, and sesame ols or monounsaturated tke ‘ve ond rapeseed als. Evidence suggests that he inclusion ofthe monounsaturated fats ar particularly ‘good as they help to promate the heather ype of Cholesterol nou bood, include tree in your cat by Using smal amounts ofthe ost cook with (instead flare ble, n salad dressings, or as epreacing fats. Almonds, hazelnuts and peanuts are rich sures ‘of monounsaturated fats andIreain unsalted ust @ ‘small daly handful would contsbue towards a healhy lot. Fonte spreading als ill pave us wth small ‘amounts of viaming A ad D. Omega-3 fats — a group of unsaturated fats called see falty acids a they cannot be made in the body in sufeient amounts, These important fate can help prevent the blood rom cating, help regulate the heart hythm and are important to improve survival ater ahear atack. Oly fish such as pichards, macke' salmon and Sardines are excellent sources of emeaa-3. They are so good providers of iain D, veh fe fund ia very few ood, Pant foods can provide omege-3sin much smaller ‘amounts e.g. rapeseed, soya, fax, inseed als, and ‘walnus, We realy need to increase our intake of hese fais ~ ther is groning evidence that they offer many ‘other heath benef too,GR ee 8 reducing the unhealthy salurated fas nd replacing Some of tem wit te healer unsturefatsand cis we wile geting «beter elon fr ourhes feat How much? Wie all eed some fat in our dt but eating too much of any fat makos us mors Ikaly fo become overweight ‘This increases our ikelinoed of developng more serous heath problems ike Type 2 diabetes, joint problems, and some cancers. No more han one tid ‘four ol fa intake should come from the saturated "ypet of fain the dit for men this would be no more ‘han 30gIday ad for women 20alday, Tans fats should make up no more than 2% of ou toll energy intake -roughly 59 each day for adults. Jnsaurated fas (aly or mono) should provide the ret of ou at Intake andl incudes the omaga- fl, In recent years we have been encouraged to reduce cur fotal fal nae. Wo can use fod tabling fo Malp ts todo ts. ‘Some food labe's now give us ‘Reference Intakes! (Rl) fr fats and calories, whlch (ures the label says ‘thervie) are based on an average-ited wornan ‘oing an average amount of phystalaeiviy — Energy: 8,400 k/2,000kcal Total fat: 70g Saturates: 209 ‘Tiss a gue only and inske wil vary am day to day, It shows that approximately one hr of ou otal daly calories would be provided from our fa intake ‘Te Nuttlon Panel onthe back or side of food packs can be weed lo tel us the amount of fain 1003 0¢ ‘food (the percentage), and it tells us tow much Of theta fat comes om te saturated ype of ft; ‘Some labets even give you the amount > mono ana! Cr polyunsaturated fat present. As you se fom the ‘example below the toa fats sted fis, and on many labels the amount per portion i ited a: well s per 1009, Tutrition information, “Typical values Pert00g_] Perserving (163) Fat Bee 3.59 ofwich saturates | 9.89 1.69 Pelpursatrates [829 139 ‘menounsaturetes | 4.69) 076, ea ‘This information is useful as it helps us to decide whether a food conlains‘a lo oa ite ft (and Saturated fat) based onthe following guide:- Nutrient High (alot) Low (litle) ae 1759/1009 Less than 36/1009 Saturated fat 59/1009 Les than 1.59/1009 More recenly, food manufacturers have been also Indudng @colourceded system of food labeling on the font of packs which allow the consumer to quickly see ata glance what key nutonts and calories food Contain: foods wih over 17.59 fat par 100g (17.5% fat) would be red for ft, those between 3 ana 17 5% ‘would be amber and those with under 3% would be green. EL aaa Fat atuatesf Sugar Slt eee ag Lr ee a eraser het Pine For example, the label above, shows that each packet ‘il provide you with 29 o a, which represents 28% (ust over 2 of your daly Ror fat and informs us that £.4g fat sof he saturated type of a. Surnirnany Fate occur naturaly and in many processed foods. Fat can afect your heath depending on how much and ‘which Ie you eat. As aul, eat loss saturated and ane fate and concider placing them wi heabhiar Unsaturated and omege- fats. Reading food tabels ‘wil hlp you to make healthier choles and to get the Bolanee of fats ightn your dt -Sunner loformation: Food Fact Sheets on other topics ncding Trans Fats, Labeling and Ormega-3 tare avelabe at wwzbda.uk.comvfoodtacts Usful inks: wir: uklLvaweliGoodtood PagesiFataspx gan & care ‘famaban uc stFact Sheet: Protein What is it? Protein is one of the major nutrients that the body requires in adequate amounts every day. Proteins are made up of ‘building blocks’ called amino acids. Many of these amino acids are essential - which means that our body cannot make them and they ‘must be supplied from the diet. When a protein contains all of the essential amino acids, itis considered a complete protein. All ‘animal sources of protein are complete. If one or more of the essential amino acids is missing, then the protein is considered incomplete, With the exception of soy protein, vegetables sources of protein are considered to be incomplete. But, wo Incomplete plant proteins can be complementary ~ one protein can provide the ‘amino acid thatthe other one lacks and vice versa, This is how strict vegetarians are able to meet protein needs — rice and beans is @ classic example of two proteins that complement one another to provide all the essential amino acids. Science What does it do? Protein has many important functions in the body. One its primary roles isto build and repair muscle tissue. Many body functions rely on proteins, too. Hormones, which act as ‘cellular messengers’ are proteins, and enzymes — which help the body perferm many of the chemical reactions that occur inside of the cells ~ are also proteins. These are just a few of the many essential functions of proteins in the body. Why is it important? Simply pul, protein is essential to life, Without acequate protein, the body would not be able to grow, or to repair everyday wear and tear on muscle tissue, We require these vital hormones, enzymes and numerous other specialized proteins made by the body in order to survive. Where is it found? Protein is found in both animal and plant foods. Meats, fish, poultry, eggs and mik products are rich in protein, and good plant sources of protein include beans (such as Soy, black, pint, etc.) lentis and peas. Protein powders, made from soy, whey ([rom milk) or egg whites can also be added to other foods to boost protein content. (D HERBALIFE.Vitamin D Sunshine, not food, is where most of your vitamin D comes from. So even a healthy, well balanced cliet, trat provides all the other vitamins and goodness you need, is unlikely to provide enough vitamin D. Read on to find out the best ways to get enough vitamin D safely. What is vitamin D? ‘You make vitamin D under your skin when you are ‘utsie in daylight, which isthe reason vitamin is somtimes called the ‘sunshine vitamin’. vitamin is something that helps our body function vient ~ that we cannot make in our body. Vitamin Cis diferent because even though we call lta vitamin, itis actually a hormone and we can ‘make it in our body. What does vitamin D do in my body? Vitamin helps your body absrb cam or healthy bones and eth, Even you havea Calcium dt (or examole from eating plenty flow a ary foods and groen lal vegetables), without enough vari you cannot abeor the ealclum no your bones and cas where tis needed. Vitamin D may ave other import las Inthe boy, br tere ant enough enaonce atthe Imoment io ake any recommendations When is vitamin O mace in skin? ‘The amount of vitamin D you make depends on how sttong the sunlight is, You will make more in the midale of the day, when the sun is strongest ‘You wil ako make more when you are in direct sunlight tan inthe shade or on a cloudy day. Sun safety Its the sun's ultraviolet rays that alow vitamin Oto te made in he body Youd not have to sunbathe tomake viamin 0, In the UK ultraviolet Ight's only strong enough to ‘make vitamin 0 on exposed skin (on the hands, face and arms or legs) inthe middle of the day (around 11am - 3pm) durng Apri to September, you go out inthe sun two or tres times a week for at least 15 minutes (before applying sunscreen) in this period, your body wil make enough vitamin . During the winter, we get vitamin D from our body's stores and from fond sources. People over 65 or with darker skin would need more exposure, ‘You can also make a smaller amount of vitamin D when the skin is covered ay fina materia Ifyou are concerned about the risk of skin cancer, {and always use a high factor sunscreen or cover your skin when outside, the only way to ensuro a healthy vitamin O status isto take a supplement At risk groups for low vitamin D + Babies and young chien and chin and adolescents who spendite time playing ouside + Pregnant wemen and beastfeecing mothers + People ver 65 years ot because teirskinis no as good a aking vain D + People wih darker skin ones - that is people ‘of Asian, Afican, Afo-Caribbean and Middle Eset descent Ivingin the UK or ather northern climates + I you always cover most of your skin when you are outside and the furtter noc you lve + Anyone who spends ver litle time outside ‘during the summer — the housebound, shop oF fice workers, night shit workers + Hfthe airis quite pollutedWhich foods contain vitamin D? Help your body get mare vitamin D by eating plenty ‘of vitamin D rich foods, including: += Olly fish such as ealmon, sardines, plchards, trout, kppers and eel coniain reasonable ‘amounts of viamin + Cod liver oll contains alt of vitamin D (don't take this if you are pregnant) + Eggs, meat and mik contain small amounts but this varies during the seasons + Margarine, some breakfast cereals, infant formula ik and some yoghurts have added or are fortifed with vitamin D hat happens if | don’t get enough vitamin D? Some babs are om wow lvl of vi D and sore do ot gt encugh in beast mk tis Can rast ns or iexas, Or cilen nho do tet get enough vlan D can aso develop rekels Fiche can ease permanent defo to he Drone, weaken muscles and reduced rh. ‘Adults who dont gat enough vitamin D can Eden veing of har et nie 9 ‘cen ips ate rope ulbaarce Toning a es amis andreas nando he ty | Shore mitensotacaenprty | 5 ma-mnnnie tine i Steuer | Sorieracaresaten ‘ronjotno onan macy ta “gguerienscsomo— | ? > Ses ea tty fn mada, ;bcesive sweating Noteabe and unexpected wekness > 8roianbonet veep Depression the feotings 9/20/20159720/20: her Deftency| > lk of dean cle cancer > coronal ces ens Water ur in > ita be ming geet water > iad tyr eres oattthe Sine ake tt coves roma nyc ate kan ne er Bt ovat sepa t Soap sos ear ex Sor adtiy hot Ue neat orpicr etc. Secuteisieuomaneben ersten > 19/20/2015 | wo