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Nutrition
Lesson 1
Why is it Important to Eat Healthy
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The Students will be understand the benefits to eating an overall healthy diet through a variety of foods.
The Students will recognize the health risks of a poor diet & ways they can eat healthier.
Nutrition Learning Goal
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The students will be able to summarize the benefits of healthy eating & potential consequences of not doing so.
Lesson 1 Learning Target
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Food Groups Include Grains (especially Whole Grains) Fruit Vegetables Dairy Protein (low fat)
Eating these foods EVERYDAY is apart of an overall healthy diet. People who eat healthy reduce the risk for some Chronic Diseases The foods associated with the 5 major food groups provide
nutrients vital for health & maintenance of your body!
What are the food groups for the NEW MyPlate?
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Healthy Food Plate
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Proper nutrition promotes the optimal growth and development of children.
Healthy eating helps prevent
high cholesterol and high blood pressure
helps reduce the risk of developing chronic diseases such as
Heart disease
cardiovascular disease
Cancers
Diabetes
Why Eat Healthy?
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A poor diet can lead to energy imbalance (e.g., eating more calories than one expends through physical activity) and can increase one’s risk for overweight and obesity.
Individuals who eat fast food one or more times per week are at increased risk for weight gain
Overweight
obesity.
Drinking sugar-sweetened beverages can result in weight gain, overweight, and obesity.
Consequences of a Poor Diet
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Hunger and food insecurity (i.e., reduced food intake and disrupted eating patterns because a household lacks money and other resources for food) might increase the risk for lower dietary quality and under nutrition.
In turn, “under-nutrition” can negatively affect overall health, cognitive development, and school performance
Consequences of a Poor Diet
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Most U.S. youth
Do not meet the recommendations for eating 2½ cups to 6½ cups* of fruits and vegetables each day
Do not eat the minimum recommended amounts of whole grains (2–3 ounces* each day)
Eat more than the recommended maximum daily intake of sodium (1,500–2,300 mg* each day)
Eating Habits of our Youth…
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Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents aged 2–18 years, affecting the overall quality of their diets. Approximately half of these empty calories come from six
sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.
Adolescents drink more full-calorie soda per day than milk. Males aged 12–19 years drink an average of 22 ounces of full-
calorie soda per day, more than twice their intake of fluid milk (10 ounces)
females drink an average of 14 ounces of full-calorie soda and only 6 ounces of fluid milk.
Eating Habits of our Youth…
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Eating a Healthy Balance of Fruits & Vegetables can… Reduce risk for:
heart disease, including heart attack & stroke
certain types of cancer
Obesity
type 2 diabetes
Eating Fruits & Veggies rich in potassium (bananas) can help lower blood pressure
Low Caloric Intake…
Half your plate should be filled with Fruits & Vegetables!!
Why Eat Healthy? Fruits & Vegetables
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Why Is It Important To Eat Healthy? Fruits & Vegetables
Health Benefits No Cholesterol
Healthy Blood Pressure
Healthy Eyes, Skin & Helps protect against infections (Vitamin A)
Helps heal cuts & wounds (Vitamin C)
Healthy teeth & gums (Vitamin C)
Nutrients—Great source of: Dietary Fiber
Help reduce blood cholesterol levels
Feeling of fullness
Normal Bowel Movements
Potassium
Great Energy Source!!
Vitamin C
Vitamin A
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Turn to the person next to you and discuss some of the benefits for an overall healthy diet.
What are some of your favorite fruits & vegetables to eat?
Why do you think young teens are not eating healthy?
Let’s take a few mins…
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Why Is It Important To Eat Healthy? GRAINS
Health Benefits
Reduce risk of heart disease, type 2 diabetes & obesity
Help with constipation
Help with Weight Management
Helps prevent against birth defects in women
Important Nutrients
Dietary Fiber
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Why Is It Important To Eat Healthy? Dairy
Health Benefits
Improved Bone Health
Especially During Childhood
Helps lower blood pressure in adults
Important Nutrients
Calcium
Helps build bones & teeth and maintain bone mass
Vitamin D
Help maintain proper levels of calcium
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Why Is It Important To Eat Healthy? Protein
Health Benefits Building blocks for bones,
muscles, cartilage, skin & blood
One of 3 nutrients that provide calories
Fats & Carbs are the other two
Important to understand that this applies to only lean or low fat protein choices.
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Diets high in saturated fats raise “bad” cholesterol levels in the blood Also known as LDL (Low Density Lipoprotein)
Increases risk for heart disease
Fatty cuts of beef, pork, lamb, bologna, salami, poultry such as duck, hot dogs & bacon
Eggs Yolks are high in cholesterol, egg whites are cholesterol free however
A high intake of fats makes it difficult to avoid taking in more calories.
More on Proteins
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Turn to a person next to you and discuss the following:
The 5 food groups that make up MyPlate
Health issues that could be a result of a poor diet
Healthy choices related to each of the food groups
Take 3 mins and discuss….
Let’s Recap…
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A. I can name ALL of the 5 food groups on the new MyPlate & could give one health benefit for each one if asked.
B. I can name ALL of the 5 food groups on the new MyPlate, but don’t think I can give examples of health benefits for each one.
C. I can name maybe 3 of the 5 food groups on the new MyPlate and give maybe give examples of health benefits.
D. I can’t name any of the food groups on the new MyPlate
Lesson 1 Part 1 Exit Slip Where are you at with this lesson??
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Students will be able to explain how eating a balanced diet & being physically active can improve their overall wellness.
Part 2: Learning Goal
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Video (21 mins)
Rumor or Fact Worksheet
Part 1—On Own
Part 2—Follow along with video
The New Dietary Guidelines
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A. I understand the importance of Calorie Balance & can explain it if asked.
B. I understand what Calorie Balance is and that it’s important, but not 100% certain I can explain it.
C. I sort of get what it means to have Calorie Balance, but need more help understanding it completely.
D. I don’t understand what Calorie Balance is and need help.
Lesson 1 Part 2 Exit Slip Where are you at with this lesson??
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Being physically active is a key element in living a longer, healthier, happier life
Physical Activity simply means movement of the body that uses energy.
It should be done at a moderate or vigorous intensity level to see the benefits.
Why is Physical Activity Important?
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Why is Physical Activity Important?
Moderate Physical Activity
Walking Briskly (3.5mph)
Bicycling < 10 mph
General gardening
Dancing
Golf (walking, carry clubs)
Water Aerobics
Canoeing
Tennis (doubles)
Vigorous Physical Activity
Running/Joggings (5 mph)
Walking very fast
Bicycling > 10 mph
Heavy Yard Work
Swimming (freestyle laps)
Aerobics
Basketball (competitive)
Tennis (Singles)
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Why is Physical Activity Important?
Being Physically Active Can Help… Increase chances of living longer Feel better about yourself Decrease chances of being
depressed Sleep well at night Move around more easily Stronger Muscles and bones Maintain healthy weight Be with friends Have fun
When you’re NOT active you’re more likely to…
Get heart disease
Get type 2 diabetes
Have high blood pressure
Have high cholesterol
Have a stroke
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Aerobic activities can make you breathe harder and make your heart beat faster Moderate you can talk while you do them but you can’t sing Vigorous you can only say a few words before having to catch your
breath
Muscle Strengthening makes your muscles stronger Push ups Lifting weights Important to work all areas of the body
Bone Strengthening makes your bones stronger Jumping is a great activity Provides a force on the bones that promotes growth and strength
Balance & Stretching Enhance stability and flexibility which reduces risk of injury
Types of Physical Activity
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1. Physical Activity must be done all at once each day
RUMOR
A person can receive health benefits from 10 min “doses” of P.A. Teens should accumulate 60 mins daily
2. Time in organized teams and clubs is the only type of P.A. that counts
RUMOR
There are many different activities that count as P.A.
FACT OR RUMOR?
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3. Tomatoes are a fruit
RUMOR
They are a vegetable…
4. Many young people do not get enough physical activity for health benefits
FACT
63% of teens report being physically active for 60 mins each day
FACT OR RUMOR?
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5. Calories only make you fat
RUMOR
Everyone needs to consume a certain level of calories to breathe
6. Ten minutes of walking to school is beneficial for teens
FACT
A person can receive health benefits from 10 min doses
FACT OR RUMOR?
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7. People should include strength training and bone strengthening activities weekly
FACT
Choosing different types of P.A. will help your overall fitness levels
8. Strength training and bone strengthening activities count towards your 60 mins of P.A.
FACT
FACT OR RUMOR?
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9. Physical activity must be atleast at a moderate intensity
FACT
To achieve the health benefits, moderate intensity is necessary
10. People should increase the amount of sodium they consume
RUMOR
In general, people in the US consume more sodium, or salt, than they need. We should reduce the amount of salt we take in.
FACT OR RUMOR?