NUTRITION 101: A Taste of Food and Fitness. Lesson 4 Vital Vitamins and Mighty Minerals

Transcription

1 National Food Service Management Institute The University of Mississippi LESSON 4 NUTRITION 101: A Taste of Food and Fitness Lesson 4 Vital Vitamins and Mighty Minerals Revised June 9, 2006

2 CONTENTS 1 Lesson at a Glance Vital Vitamins and Mighty Minerals 2 Lesson Vital Vitamins and Mighty Minerals 3 Slides Vital Vitamins and Mighty Minerals 4 Tasting Activity Fruits and Vegetables 5 Video Scenario Key for Icons SAY DO PREPARE TASTING ACTIVITY PHYSICAL ACTIVITY VIDEO SCENARIO SLIDE 6 Physical Activity Booster Weigh-Bearing Exercise Vital Vitamins and Mighty Minerals from A to Zinc Handout Nutrition Nuggets The Next Frontier Phytonutrients Handout Cafeteria Connection Pumping Up Performance Handout Resource Web Sites for Organizations II: Fruits and Vegetable Groups Handout Personal Discovery Assessment Refrigerator Rater Handout

3 Lesson 4 at a Glance Vital Vitamins and Mighty Minerals What to Do Ahead of Time Review the Lesson and the slides for Vital Vitamins and Mighty Minerals. Review all handouts and activities; make copies for participants. Practice the Physical Activity Booster. Prepare the Tasting Activity supplies. Set up equipment needed, including computer, projector, and DVD player. Cue video to appropriate starting point. Learning Objectives 1. Identify the nutrients vitamins A and C, a major function each plays a healthy body, and food sources of each. 2. Identify the nutrients calcium and iron, a major function each plays a healthy body, and food sources of each. 3. Identify information on the Nutrition Facts label related to vitamins and minerals. 4. Describe how school meals provide vitamins and minerals and contribute to students health and ability to learn. Time Content Area of Lesson 4 Resource to Use 1 minute Welcome and Brief Review of Lesson 3 Slide 1 2 minutes Tasting Activity Fruits and Vegetables Slide 2 Tasting supplies 2 minutes Video Scenario Slide 3 View video and discuss. Video 4 minutes Vital Vitamins and Mighty Minerals Slides 4-6 Present lesson. 3 minutes Physical Activity Booster Weight-Bearing Exercise Slides

4 Time Content Area of Lesson 4 Resource to Use 10 minutes Vital Vitamins and Mighty Minerals Slide 9-14 Presentation continued 2 minutes Vital Vitamins and Mighty Minerals Nutrition Slide 15 Nuggets The Next Frontier Phytonutrients Vital Vitamins and Mighty Distribute handouts. Minerals from A to Zinc Review briefly. Nutrition Nuggets The Next Frontier Phytonutrients 2 minutes Cafeteria Connection Pumping Up Performance Slide 16 Resources Cafeteria Connection Distribute handout. Pumping Up Performance Briefly review. Resources Web Sites for Organizations II 3 minutes Video Discussion Video 1 minute Personal Discovery Assessment Slide 17 Refrigerator Rater Personal Discovery Distribute handout. Assessment Refrigerator Rater Briefly review. Conclude the session. Remind the participants to bring all assessments to the next lesson. These materials will be used during Lesson

5 Lesson 4 The Energy Nutrients Vital Vitamins and Mighty Minerals SLIDE 1 Nutrition 101: A Taste of Food and Fitness Lesson 4 Script Vital Vitamins and Mighty Minerals SAY: Welcome back to Nutrition 101: A Taste of Food and Fitness. Does anyone have a question or observation from the last lesson? Instructor s Note: Briefly cover the issue. If the question is detailed, ask the participant to discuss it with you after the lesson. SLIDE 2 Tasting Activity Fruits and Vegetables The purpose of the tasting activity is to introduce participants to a wider variety of fruits and vegetables. Prepare for the Activity Use proper food preparation and food safety practices. Allow opportunity for participants to wash their hands. Supplies needed: Assorted fruits and vegetables in bite size samples Napkins, small plates, and cups of water, one per participant Instructor s Note: Try to select varieties that are less familiar to the participants and your students. Wash and prepare the fruits and vegetables for tasting before the lesson begins. Serve bite-size pieces on small plates. SAY: Today s lesson starts with the tasting activity. DO: Give each participant a small plate with bite-size pieces of various fruits and vegetables, a napkin, and a cup of water. 4 3

6 SAY: The focus of the taste experience is to explore new and different fruits and vegetables. Answer these questions. Are any of these fruits or vegetables new to you? Describe your reaction to the flavor and textures of each. How can we introduce these fruits and vegetables to the students? What preparation techniques should we use to assure the students will find them acceptable? DO: Allow a few minutes for participants to respond to each question or have small groups discuss each briefly. SLIDE 3 Cue to Show Video Scenario Note to Instructor: If preferred, ask ahead of time for volunteers to role-play the scenario. Scenario 3 has three characters, two parents and the school food service manager. Script for Scenario The school food service manager is in the grocery store produce department. Two parents are talking. Parent 1 Have you heard that fruits and vegetables today don t have vitamins like they used to? I heard that all of the processing takes the vitamins right out. Parent 2 Well, I don t worry about it too much. We give our kids a vitamin every morning and it has what they need in it. The SFS manager pushes her cart into the scene. Parent 1 Why, hello. It s funny you re here. We were just talking about the vitamins missing from fruits and vegetables today. Parent 2 And we were wondering if one of these daily multi-vitamins is okay instead. 4 4

7 Well, it s better if you can get all the recommended serving of fruits and vegetables in each day. And it doesn t matter if they are fresh, frozen, or canned. SFS manager begins to speak, audio fades away. End the scene. DO: View video or role play the scenario but do not discuss until later in the lesson. SAY: The people in the video or scenario are not sure if it is important to eat fruits and vegetables. The tasting activity focused on tasting fruits and vegetables. These foods are rich sources of today s featured nutrients, Vital Vitamins and Mighty Minerals. There are more than 40 known nutrients. Today we will focus on just four: vitamin A, vitamin C, calcium, and iron. SLIDE 4 Vitamins and Minerals SAY: Do you remember this delicious-looking food from Lesson 3? When we look closer, we see important nutrients that the body needs. Vitamins and minerals are essential to good health. Vitamins are vital to many body functions. Because our bodies cannot make vitamins, we need to meet needs through our daily diet. SLIDE 5 Functions of Vitamin A Healthy Skin Healthy Eyes Proper Night Vision Food Sources of Vitamin A Milk Orange Vegetables Dark Green Vegetables SAY: Vitamin A keeps skin and eyes healthy and promotes night vision. There are nearly 50 known functions of vitamin A. 4 5

8 Vitamin A is found in two forms, retinol and beta-carotene. Animal foods such as milk, egg yolks, and liver provide retinol, a type of pre-formed vitamin A. The body easily absorbs and uses retinol. Plant foods provide beta-carotene, the inactive form of vitamin A that the body converts to retinol. Orange and green vegetables such as carrots, green leafy vegetables, and broccoli are sources of beta-carotene. Beta-carotene appears to promote health beyond being a source of vitamin A. For good nutrition, get vitamin A from a variety of plant and animal sources. SLIDE 6 Functions of Vitamin C Healthy Immune System Component of Collagen Food Sources of Vitamin C Citrus Fruits Tomatoes Peppers Potatoes Strawberries SAY: Vitamin C helps promote a healthy immune system. Vitamin C also plays a role in body structure. Collagen, part of bones and ligaments, contains vitamin C. These are only two of the important functions of vitamin C. Citrus fruits, including oranges, grapefruit, lemons, and limes, provide vitamin C. Tomatoes, peppers, potatoes, strawberries, cantaloupe, and broccoli are other tasty sources. Fruits and vegetables are naturally rich sources of vitamin C. The pure vitamin is often added to breakfast cereals and other fortified foods and fruit juices. Vitamins A and C are called leader nutrients because foods rich in these nutrients are generally also rich in other vitamins and minerals. Foods naturally rich in leader nutrients are generally good sources of other essential nutrients. Selecting fruits and vegetables, two food groups naturally rich in vitamins A and C, packs the diet with other nutrients necessary for good health. Eating a wide variety of foods rich in vitamin A and vitamin C helps assure an adequate intake of the other nutrients. SLIDE 7 Physical Activity Booster Weight-Bearing Exercise 4 6

9 Preparing for the Activity Review the words of the chant. Depending on space available, decide whether to lead a march or simple line dance. Optional: Prepare a poster or flipchart with words to chant. For a simple line dance, do a grapevine. Step to the right with the right foot, Step behind the right foot with the left foot, Step to the right with the right foot, Kick the left foot to the left. Step to the left with the left foot, Step behind the left foot with the right foot, Step to the left with the left foot, Kick the right foot to the right. SAY: The physical activity booster focuses on the importance of weight-bearing exercise for bone strength. Speaking of leaders, it is time to lead you in a physical activity booster. Remember, anyone under a doctor s care for any injury or health condition needs to be cautious when doing the activity. Please follow your doctor s advice. If necessary, just observe the activity. DO: Lead the participants in a spirited march or simple line dance while reciting the chant. Rhythm should be similar to a military cadence drill. SLIDE 8 Physical Activity Booster Weight-Bearing Exercise Chart Cadence: I don t know, but I ve been told, Bones get weak as you get old. There is something you can do, Drink milk, eat cheese, and yogurt too. 4 7

10 Strong bones, Every day. Feed your bones, strong bones, Feed your bones! strong bones! (Emphasize the last two words by clapping hands.) I don t know but I have heard, Exercise, the prevention word. Get on your feet and bear some weight, Start today, it s not too late. Strong bones, Every day. Exercise for strong bones, Exercise for strong bones! (Emphasize the last two words by clapping hands.) DO: Have the participants return to their seats. SAY: We learned in Lesson 1 and through this physical activity booster that weight-bearing exercise and calcium-rich foods help keep bones strong. SLIDE 9 Functions of Calcium Strong Bones and Teeth Muscle Contractions Nerve Impulses Blood Clotting Normal Blood Pressure SAY: The body needs calcium for more than strong bones. Calcium is needed for normal blood pressure and for muscles to contract, including ever time the heart beats. It s needed for nerves to send impulses and blood to clot. Though the body needs smaller amounts of calcium for these functions compared to the larger needs for the bones, these needs are critical. These needs are so critical that the body will take calcium from 4 8

11 the bones to make up for calcium missing in the daily diet. The bones provide the body with structure and a storehouse of calcium when intakes are low. Calcium is a critical nutrient. Studies show many Americans do not eat enough calcium-rich foods each day. You might wonder why this is the case. SLIDE 10 Sources of Calcium Milk, Cheese, Yogurt Dried Beans Fish with Bones Broccoli Dark-Green, Leafy Vegetables SAY: Think about food choices years ago versus today. Families regularly drank milk with meals, but now other beverages such as soft drinks, fruit punches, and flavored teas fill glasses at mealtime. Sadly, the symptoms of long-term, low-calcium intake may not show until a person is older and has osteoporosis, also known as brittle bone disease. That is why experts suggest eating plenty of calcium-rich foods and enjoying daily weight-bearing exercise. These habits are investments in good health today and in future bone health. Milk, cheese, and yogurt are naturally rich in calcium. MyPyramid groups these calcium-rich foods together in the Milk group. Enjoy 3 cups of milk daily to meet calcium needs. A cup of yogurt or 1 ounce of natural cheese provides an equal amount of calcium as 1 cup of milk. Dried beans, fish with soft bones, broccoli, and dark-green and leafy vegetables, such as kale, also provide calcium. These non-dairy foods frequently provide less calcium per serving than milk or yogurt. Most people do not eat large enough portions of canned fish, broccoli, or dried beans every day to supply calcium needs. Some plants provide calcium but also contain compounds that prevent the body from absorbing that calcium. Spinach is an example. SAY: Spinach is also a source of another mighty mineral, iron. SLIDE 11 Functions of Iron Component of Red Blood Cells Oxygen Carrier Ability to Learn Healthy Immune System Component of Some Enzymes 4 9

12 SAY: Iron is part of every red blood cell. The iron in red blood cells moves oxygen around the body. The muscles, tissues, brain, and nervous system require oxygen. Iron also helps the brain function. Studies show students who are anemic or iron deficient have trouble concentrating, solving problems, and performing well in school. A healthy immune system needs iron. Students with low iron status may also miss more school due to illness. The enzyme systems that control body processes also contain iron. Iron deficiency is a common nutrition concern in the U.S. Blood tests can detect low iron levels. Iron-deficiency anemia occurs in young children, teenage girls, and women more often than in boys or men. SLIDE 12 Sources of Iron Heme Iron Lean red meats, liver, and dark poultry Non-Heme Iron Whole grains, dried beans, lentils, and dark-green, leafy vegetables SAY: Iron is found in animal and plant foods. Animal foods provide heme iron. Our bodies absorb and use heme iron best. Lean red meat, liver, and dark poultry meat are sources of heme iron. Plants such as whole grains, dried beans, lentils, and dark-green, leafy vegetables provide non-heme iron. Our bodies absorb and use non-heme iron better when it is eaten with a meat source of iron and/or a vitamin C-rich food. Meat with chili beans and orange segments on spinach salad are two tasty combinations that help the body make the most of the iron in food. The minerals calcium and iron are leader nutrients, just like vitamins A and C. Selecting plenty of calcium and iron-rich foods helps meet needs for other nutrients. SLIDE 13 Fast Facts About Energy Nutrients Summary chart of roles and food sources Protein, carbohydrate, and fat. Includes resource for food group organizations. Point of Sale (POS) Nutrition Labeling on Fresh Produce. Labels list leader nutrients. DO: Distribute Vital Vitamins and Mighty Minerals from A to Zinc handout. SAY: This handout, Vital Vitamins and Mighty Minerals from A to Zinc, provides a summary of the information we have covered in today s lesson. It also includes other vitamins and minerals not covered. On the reverse side is a sample of a Nutrition Facts label for a package of fresh baby spinach. 4 10

13 The Nutrition Facts label must provide information on vitamins A and C, calcium, and iron. Produce departments feature point-of-sale nutrition information. Some food packages provide information on additional vitamins and minerals. The Nutrition Facts label for fresh baby spinach on this handout is an example of what you might see. Remember, foods provide many more nutrients than vitamins A and C, calcium, and iron, the leader nutrients required on the label. SLIDE 14 Nutrition Nuggets The Next Frontier Colorful Produce Phytonutrients DO: Distribute Nutrition Nuggets The Next Frontier Phytonutrients handout. SAY: Nutrition is a young science. The vitamins were discovered less than 100 years ago. Scientists are studying fruits and vegetables for new compounds that may promote health. Studies show that the parts of plants that give fruits and vegetables color have unique health benefits. New, exciting discoveries give us more reasons to get our vitamins and minerals from foods. Supplements do not contain the many different compounds found in foods. Nature packs food with more nutrition than any man-made pill. A balanced diet provides most people with all the nutrients needed for good health. A supplement may be needed for a specific health concern in addition to, not instead of, a well-chosen diet. For example, an iron supplement in addition to eating iron-rich foods may be prescribed to treat anemia. People who eat many fruits and vegetables protect their health. Fruits and vegetables can fill you up without filling you out, helping to keep weight in a healthy range. The Dietary Guidelines encourage a colorful variety of vegetables and fruits each day. Fruits and vegetables are grouped by color. Include a choice from each color group for newly discovered compounds. Scientists are studying these compounds for health benefits. It is another reason to rely on foods for nutrients, not pills. Best of all, these colorful foods taste great. This lesson s Nutrition Nuggets gives more details on this new area of nutrition. DO: Video or scenario discussion. Ask participants to recall the discussion in the video or scenario viewed at the beginning of the lesson. SAY: Consider these questions. Do you remember the parents in the video or scenario at the beginning of the lesson? What are some reasons you might give these parents for choosing fruits and vegetables daily? 4 11

14 SLIDE 15 Cafeteria Connection Pumping Up Performance School Performance Student Health Resources Helping Kids Eat More Fruits and Vegetables Galore Web Sites of Organizations DO: Distribute Cafeteria Connection Pumping up Performance and Resource Web Sites of Organizations II: Fruits and Vegetables Group handout. SAY: School meals are packed with foods rich in vitamins and minerals. This lesson s Cafeteria Connection highlights the important roles iron and vitamin C play in a student s health and ability to learn. Encouraging students to take and eat fruits and vegetables can be a challenge. Be sure to check out the information on Fruits and Vegetables Galore. It is a new resource designed to get students reaching for colorful combinations of produce. More help is available from fruit and vegetable promotion groups. The Resource Web Sites for Organizations II: Fruits and Vegetables Groups lists many organizations that provide consumer and food service recipes, tips, and ideas for enjoying fruits and vegetables. SLIDE 16 Personal Discovery Assessment Refrigerator Rater Check refrigerator, freezer, and pantry for a variety of fruits and vegetables. Check grocery for new choices of fruits and vegetables. DO: Distribute Personal Discovery Assessment Refrigerator Rater handout. SAY: Eating colorful produce is the focus of this personal discovery assessment. The Refrigerator Rater draws attention to enjoying many different colored fruits and vegetables each week. Look for colorful fruits and vegetables in your refrigerator, freezer, and pantry. Make a check mark next to the foods you find. Find out how many colorful foods are part of your daily meals. 4 12

15 If you find you need more color, spend some time in a grocery store. Check out the many options in the frozen, canned, and fresh food sections. Purchase a new fruit or vegetable in each color group. This assessment activity is for your personal use. I will not be collecting these papers. You will use the completed activities from the previous lessons next week. At that time, you will be invited to share personal insights if you wish. The main purpose of the assessment activity is to give you an opportunity to learn more about your own eating habits. DO: Conclude the session and remind participants to bring all materials to the next lesson. 4 13