Nutrition Part 1: Eating Nutritious Foods.
(Lesson Outline for 8/16/15)

Objective: Understand and apply principles and practices of good nutrition and how this relates to self-reliance.

PRINCIPLE 1: Nutritious foods, exercise, and rest are important to our bodies.

             DISCUSSION A: What Does Wellness Mean to You? Freedom from disease. Feeling good. Improving health. Keeping in shape. Being stress free. Being your best. Not getting enough nutrients can affect:

• How you look:

- Dry, flaky skin.

- Brittle hair.

- Split nails.

• How you feel:

-Tired.

- Run down.

- Headaches.

• How you think:

- Trouble concentrating

                  DISCUSSION B: The Lord gave the Word of Wisdom to help us to become and stay healthy. What kinds of foods did He outline to guide us in this – list on the board?

D&C 89:10-17  10 And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—   11 Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.   12 Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;   13 And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.   14 All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;   15 And these hath God made for the use of man only in times of famine and excess of hunger.   16 All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground.  17 Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.  (It may be helpful to remember that there were no good ways to preserve meat in those days, other than salt curing or drying)

             DISCUSSION C: What are the six food groups?  The Healthy Eating Pyramid shows the food groups. Name samples of each.(grains, vegetables, fruits, limited milk products, meat and beans, and oils.) See Handout 1 “Healthy Eating Pyramid” or see  http://www.hsph.harvard.edu/nutritionsource/pyramid-full-story/  

             DISCUSSION D: These foods contain six kinds of nutrients. What do nutrients do for our bodies?

 (Proteins, carbohydrates, fats, minerals, vitamins, and water.) See Handout 2 “The Six Main Nutrients.” Nutrients help our bodies grow and repair themselves. A person should regularly eat or drink enough of all of these nutrients to grow and remain healthy.

             DISCUSSION E: How can more nutritious foods be incorporated into the diet? Try replacing your favorite snack food with a fresh fruit or vegetable just once a day, and within six weeks it will become easier for you to choose these healthful foods. Fruits and vegetables add flavor to any dish, whether it’s served at breakfast, lunch, or dinner.

              DISCUSSION F: What role does water play in our health? Balanced nutrition includes drinking plenty of clean water. Although water does not give us energy it is the most important nutrient. We may be able to live on without the others for weeks, but we cannot go on without water for more than a few days. Water has many functions in our body. It helps break down food. It also cools the body down when it becomes too hot. The body carries away waste products in a watery solution. Our body needs about 8-10 cups of water a day. We get it from the water and liquids we drink but also from fruits, vegetables and other food. Without enough water, this can lead to kidney stones, constipation, muscle cramps, fatigue, lethargy, headaches, inability to focus, dizziness and lack of strength.

PRINCIPLE 2: Adherence to the Word of Wisdom gives us promised blessings.

                 DISCUSSION A: How is a nutritious diet good for our bodies?  

 D&C 89:18-21: 18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones; 19 And shall find wisdom and great treasures of knowledge, even hidden treasures; 20 And shall run and not be weary, and shall walk and not faint.   21 And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them.

             “The condition of the physical body can affect the spirit. Food can affect the mind, and deficiencies of certain elements in the body can promote mental depression. … Rest and physical exercise are essential, and a walk in the fresh air can refresh the spirit. Wholesome recreation is part of our religion, and a change of pace is necessary, and even its anticipation can lift the spirit” (Ezra Taft Benson, “Do Not Despair,”Ensign, Nov. 1974, 66).

             DISCUSSION B: How can fad diets be harmful to our health?

“Learn to use moderation and common sense in matters of health and nutrition, and particularly in medication. Avoid being extreme or fanatical or becoming a faddist. For example, the Word of Wisdom counsels us to eat meat sparingly (see D&C 89:12). Lest someone become extreme, we are told in another revelation that “whoso forbiddeth to [eat meat] is not ordained of God” (D&C 49:18). The Word of Wisdom: The Principle and the Promises Boyd K. Packer

PRINCIPLE 3: Understanding and applying principles and practices of good nutrition promote good health and self-reliance.

             Discussion A: How does good health relate to self-reliance?  Answers may include:  Good health puts our body more under our control.  Ill health causes our body to be “subject to” disease, or to be weak and cause us to not be able to perform needed tasks. Better physical health can lead to better emotional and mental health and even spiritual health. 

             Discussion B: What can you change in your life to have a healthier body and mind?  There are some physical conditions which come to us through our inherited DNA.  Other conditions may be the result of accidents.  Other than these situations, many things can be changed to encourage better health by making different choices and decisions, developing new habits and routines, being diligent regarding eating nutritious foods in proper quantities, and in exercising to the extent of our capacity.

Handout 1

Handout 2

The Six Main Nutrients

An essential nutrient is a nutrient that the body cannot synthesize on its own -- or not to an adequate amount -- and must be provided by the diet. These nutrients are necessary for the body to function properly. The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

Carbohydrates

Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

Protein

Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Ten to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.

Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.

Vitamins and Minerals

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day.

Water

Water helps to maintain homeostasis ( to maintain stability) in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.