diet & nutrition fcs-fnw-1. students will discuss basic nutrient requirements and their use in...
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Diet & Nutrition
FCS-FNW-1. Students will discuss basic nutrient requirements and their use in dietary planning.
Too Few Nutrients
Malnutrition is a serious health problem caused by a continuing lack of nutrients, or the body’s poor absorption or use of nutrients• Often is a result of food shortages or
poverty• BUT…even people who get enough to
eat can develop malnutrition if they make poor food choices
How Can the Community Help with Malnutrition?
Food Stamps• Government program
that helps people with limited income buy food
Women, Infants, and Children (WIC)• Government program
that gives food assistance and nutrition education to pregnant and nursing women, infants, and preschool children who are in need
Home Delivered Meals• Meals are delivered to
disabled or elderlyFood Banks
• Program that gets donations from community to distribute to people in need
Community Kitchens• Low cost or no cost
meals are provided to people
Nutritious Diets
There is no “perfect” diet because everyone is built different and has different nutrient needs.
However, there are a few guidelines to remember when creating a diet.• Remember, the word “diet” does not mean you
are “losing weight”. It is simply the foods you eat and the liquids you drink.
Nutrients Through the Lifespan
Each stage of the lifespan needs certain nutrients to help the body properly develop.
Infancy, childhood and the teen years are the most crucial years for proper intake of nutrients. The “grow” nutrient is most important.
Pregnant and lactating women usually need an increased intake of nutrients due to the changes in their bodies.
Adults and the elderly tend to decrease their intake of nutrients because their bodies are not growing. Instead, adults and the elderly have a slower metabolism and turn more nutrients into fat.
Nutritious DietsAdequate
• A diet that is sufficient in all needed nutrients
Balanced• A diet that offers correct servings from each of the
food groups
Moderation• Eating each of the food groups in proper amounts
Nutritious DietsPortion Distortion
• Serving food portions that are well beyond the recommended serving portion size (ex: Super Size)
Varied• A diet with a variety from each food group (ex:
eating grapes, strawberries and bananas…NOT just fruit – also from vegetable group)
Nutrient Dense• Choosing foods that offer the most nutrients for the
amount of calories they provide
Weekly Diet Worksheet
Your task is to develop a weekly diet for a teenager (either male or female) that follows the components of a nutritious diet.
Later, after we discuss Dietary Reference Intakes, you will revisit your weekly diet and make any necessary changes. • Use a pencil so changes can easily be made.
• Keep your diet realistic: consider foods that a teenager would want to eat, while remembering to present them in a healthy way.
Dietary Reference Intakes
Everyone needs the same nutrients • How much you need depends on:
AgeSizeActivity rateGenderMetabolism
Dietary Reference IntakesAs a teen, your nutrient needs are higher now than
they will be at any other time in your life.• Dietary Reference Intake (DRI’s) standards, which
give information on how much of each nutrient one needs to intake. They are part of the Recommended Daily Allowances (RDA’s).
• Remember, these requirements are researched and are also based on a daily diet.
• The USDA has a web link with a complete list of DRI’s listed at: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140
Dietary Reference Intakes WorksheetYou will make a DRI refrigerator magnet, specific for you and
your family, as a reminder for daily meals• Using the website listed below, customize the chart your teacher will give
you. Be certain to write clearly, in pen
• You may cut the chart according to how many family members you have
• It is suggested that you shade each family member’s row a different color using a colored pencil so it is easier for them to read.
The chart will be laminated and your teacher will give you magnets to put on the back.
Website: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/EAR%20Table.pdf
Nutrient DeficienciesA Nutrient Deficiency is a shortage of a nutrient
• If you do not get enough of a nutrient a deficiency will result and poor health or lack of energy may be the resultThe effects of some deficiencies take a
long time to show• Example: Not enough calcium in the
teen years may not show until the elderly years (less dense bones)
VITAMIN C: Scurvy
Scurvy can cause bleeding gums, “cork screw” hairs or bleeding follicles, and bleeding fingernails
Scurvy was first discovered in sailors…Do you know why?
PROTEIN: Kwashiorkor
Kwashiorkor is characterized by a protruding abdomen due to lack of proteins
This deficiency is usually seen in third world countries
IODINE: Goiter
Lack of iodine can cause your thyroid to enlarge and then produce a goiter
These can be painful and uncomfortable
Thyroid
IRON: Anemia
Low red blood cell count
Leads to poor transport of oxygen through the blood
VITAMIN A: Night Blindness
Unable to see properly at night
Things are viewed darker than they really are
The middle of this picture would be what someone with night blindness would see
VITAMIN D: Rickets
Rickets is characterized by bowed legs and bones
This is usually found in third world countries
CALCIUM: Osteoporosis
Lack of calcium will cause bones to become brittle and less dense than normal bones
Getting Too Many NutrientsPoor nutrition can also
result from getting too many nutrients• Example: too much fat can lead to
heart disease and other problems
Excess amounts of vitamins and minerals can cause serious harm to your body• Example: too much vitamin A can
damage your liverTaking too many vitamin and
mineral supplements can cause this