Nutrition Notes

NUTRITION

Unit 3: Wellness Principles in Health Science

• Created by: Marissa Martinez, MS, RDN, LD

Warm Up Activity

• Describe how individuals who have a medical condition such as Type 2 diabetes should eat in 2 to 3 complete sentences.
• Provide at least one example of food change and physical activity change.

Nutrition Refresher

• Which food groups are represented on MyPlate?
• Are serving sizes the same for everyone?
• Should a healthy individual stop eating or restrict carbohydrates?
• When looking at grains, which type of grains are recommended?
• Besides MyPlate, what else is recommended to maintain wellness?

Nutrition Label

• Provides information about energy and nutrient contents of packaged foods
• Indicates amount of a serving size and number of servings in package
• Original and new versions vary in the kinds of nutrients that must be listed in the panel.
• Daily Values (DVs) - a set of nutrient intake standards developed for labeling purposes
• Goal: Obtain at least 100% of the DV for vitamins, minerals, and fiber each day

Carbohydrate Counting

• A popular menu planning tool which can be used for diabetics and people wanting to lose weight based on carbohydrate grams (g) and serving size.
• Foods and beverages with a nutrition label:
  • Find grams of “Total Carbohydrates”
• Foods without a nutrition label: – use the following estimates located at CDC - Carb Choices

Carbohydrate Counting

• Food | Serving Size | Total Carbohydrates
  • Non-starchy vegetables | 1 cup | $5 g$
  • Leafy green vegetables | 2 cups | $5 g$
  • Starchy vegetables | ½ cup | $15 g$
  • Fruit | ½ cup | $15 g$
  • Bread | 1 slice | $15 g$
  • Cooked grains | ½ cup | $15 g$
  • English muffin | ½ | $15 g$
  • Bagel | ¼ large bagel | $15 g$
  • Tortilla (flour or corn) | 1 small (6 in. across) | $15 g$
  • Milk | 1 cup | $15 g$
  • Cheese | 1 slice or 1 cheese stick | $15 g$
  • Chips | ~8 pieces | $15 g$

Nutrition Activity

• See Google Classroom for activity directions