LEARNING GOAL PRE - RANKING

3 = I can clearly describe the Federal Dietary Guidelines

for teens and explain how my personal choices compare.

2 = I can explain what is healthy or unhealthy about my

personal food choices, but cannot clearly describe

Federal Dietary Guidelines.

1 = I can guess what is healthy or unhealthy about my

personal food choices, but do not know what the Federal

Dietary Guidelines are.

0 = I do not know what is recommended, nor what is good

or bad about my food choices.

Fact = Thumbs UP

Rumor = Thumbs DOWN

? = Thumb SIDEWAYS

EVERYONE is expected to participate!

RUMORS ABOUT NUTRITION & PHYSICAL ACTIVITY 1. You need calories to breathe

2. Eating only makes you sleepy

3. You burn calories while sleeping

4. Being active 30 min. 3 times/week is recommended for teens.

5. Eating only one type of food is a good choice if it’s a healthy food

6. Calories from some foods are better than others.

7. Everyone needs to use the same food plan

8. Some fats are better than others

9. Most people need 3 cups of milk/day or equivalent amount of cheese or yogurt.

10. Most people don’t eat recommended amount of fruit, vegetables, or whole grains.

11. There are 6 food groups

12. People should reduce solid fats, trans fats, and added sugar they eat.

FACT OR RUMOR?

1) Physical activity must be done all at once each day.

2) Tomatoes are a fruit

3) Many young people do not get enough physical activity for health benefits

4) Calories only make people fat

5) Ten minutes walking to school is beneficial

6) Strength training & bone strengthening activities should be done weekly

7) Physical activity must be at least moderate intensity

8) People should increase the amount of sodium they consume

MYPLATE, MY HEALTH: NEWEST DIETARY GUIDELINES

What would you expect to learn in a video about dietary guidelines?

Look at the back of the “Rumors” page.

This is information you want to pay attention to in the video.

Let’s see what you think prior to watching

REVIEW, MAKING CONNECTIONS, DEEPENING KNOWLEDGE

How does studying nutrition relate to the 7 Habits?

Which dimension of health does good nutrition impact?

LEARNING GOAL RANKING: DID THE VIDEO HELP YOU BETTER UNDERSTAND?

2 = I can explain what is healthy or unhealthy about my

personal food choices, but cannot clearly describe

Federal Dietary Guidelines.

1 = I can guess what is healthy or unhealthy about my

personal food choices, but do not remember the Federal

Dietary Guidelines yet.

0 = I do not know what is recommended, nor what is good

or bad about my food choices.

1. WHAT WERE THE MAIN MESSAGES IN THE VIDEO?

1. Maintain calorie balance. Enjoy food, but eat less.

2. Focus on nutrient-dense foods and beverages.

3. Reduce solid fats & added sugars.

4. Increase calories used through physical activity.

2. WHAT MIGHT HAPPEN IF A PERSON HAS POOR NUTRITION?

Diabetes

Heart Disease

Cancer

Lack of Energy

Poor physical performance

Poor mental performance

High blood pressure

Obesity

Eating Disorders

3. WHAT HAPPENS IF A PERSON EATS TOO MANY CALORIES?

Extra calories are stored as fat.

Over time, if those extra calories are not used, a person may become fat.

Keep in mind that a person may have excess body fat but not necessarily be overweight.

4. HOW MANY MINUTES OF PHYSICAL ACTIVITY SHOULD YOU GET DAILY?

60

5. WHAT IS A “POWER CALORIE”?

Nutrient-dense calories

Anyone know what “Nutrient” means?

What are the 6 main nutrients?

6. WHAT ARE THE 5 SECTIONS OF MYPLATE?

Fruits

Vegetables

Dairy

Grain

Protein

ETHNIC MYPLATES (HANDOUT)

DAILY FOOD INTAKE PATTERN CALORIE LEVELS

Sedentary = less than 30 minutes a day of moderate physical activity in addition to daily activities

Moderately Active = at least 30 minutes, up to 60 minutes of physical activity, in addition to daily activities

Active = 60 or more minutes of moderate activity in addition to daily activities

KEY TERMS (IN SMART DOCUMENT)

Nutrients

Nutrition

Appetite

Hunger

Nutrition: The study of nutrients and how the body uses them.

Nutrients: Substances in food that your body needs. 1. Carbohydrates (Carbs) 2. Protein 3. Fat 4. Vitamins 5. Minerals 6. Water

Appetite: The psychological desire for food.

Hunger: The body’s physical need for food. Hunger and appetite are often

confused!

Nutrients help the body build new tissue, repair damage and produce energy.

Energy in food comes from CALORIES

On average, a person needs about ____?_____ calories a day.

High fat/sugar foods have more calories and less nutrients

Healthier foods, like fruit, have fewer calories and more nutrients

Someone who eats plenty of foods from all the food groups has good nutrition! Good nutrition promotes good health and prevents diseases.

Think of the last meal (not snack) you ate. What things influenced what you ate? (DISCUSS)

There are 6 main influences on food choices: Write in NOTES

1. Family & Culture

2. Peers

3. Availability

4. Convenience

5. Knowledge of Nutrition

6. Advertising

After these are things like Taste, smell, texture & appearance.

Which influence has the BIGGEST impact?

FAMILY!!!

INFLUENCES: FAMILY AND CULTURE

“Eat your broccoli”,

“Clean your plate”,

“No dessert until your dinner is gone”

Family chooses food when we’re a baby

Most of your meals have been with family members.

We learn eating habits, mealtimes and basic etiquette from them

Foods we eat are typically based on our family background or culture

QUESTIONS TO THINK ABOUT OR DISCUSS

What is a typical dinner START time in your family? (If it varies, what would your ideal start time be?)

Does everyone eat together? Where do you eat? How is food distributed? What happens during the meal? (talking, sharing, TV

watching, etc) How do you know the meal is done? What kind(s) of food(s) do you normally eat?

Think of a meal you had at a friend’s home.

How was it different?

Culture influences;

Food

What foods does your family eat that are part of your culture? (Discuss)

Utensils

Forks, Chopsticks, Hands, Bread

Timing of meals

A typical dinner starts between 5:00 pm – 9:00 pm. That’s a big range!

Prayer/Grace/Blessing before meals

Length of meals

In the U.S. we tend to rush through meals and eat quickly. In European countries, meals can easily last 2-3 hours. In Hispanic countries, a “Siesta” is taken after the mid-day meal and everything shuts down

INFLUENCES: PEERS

Family has the biggest influence on food choices. Friends can have the next

biggest impact.

If you are with a group of friends and everyone is hungry, you will decide

where to go together. You may end up eating somewhere that isn’t your

first choice.

Think of a friend’s house you have gone to and eaten foods you don’t have

at home, or had never eaten before.

Friends might comment on food you eat and cause you to feel a certain

way about it.

INFLUENCES: AVAILABILITY

We eat foods that we have access to

We also eat foods that are in season more.

If you’re on the road, you may only have access to fast food.

Our availability over the years has increased due to technology:

refrigerated trucks,

flash-freezing food for shipment,

grocery stores have refrigerated and frozen sections,

preservatives help foods last longer.

What is a food you don’t have access to at school that you wish you did? (Discuss)

INFLUENCES: CONVENIENCE

Many times we choose a food because it’s the easiest!

Fast food vs. home cooking

Pre-packaged snacks vs. preparing fresh fruits/vegetables

Individually wrapped servings vs. dividing servings

Microwave foods vs. making food from scratch

INFLUENCES: KNOWLEDGE OF NUTRITION

The more a person knows about and values nutrition, the better food choices they tend to make. Knowledge can include any or all of the following:

Calories

Ingredients

Amount of fat/protein/sugar/fiber in a food

The basic food groups

Serving sizes

Sometimes people NEED to read labels to avoid ingredients they are allergic/sensitive to.

Do any of you look at food labels?

Reduce risk of heart disease

Manage weight

Protect against cancer

Prevent and control diabetes

Lower blood cholesterol

Look better

Feel better

Prevent osteoporosis

Live longer

Live longer

Feel better

Decrease depression

Stronger bones

Maintain healthy weight

Enjoy yourself

Have fun

Meet people

Sleep better

Move more easily

Stronger muscles

WHAT HEALTH BENEFITS MOST IMPRESS YOU?

Write 3 benefits of healthy eating and physical activity

Stand when you have 3 written

Share 1 of your 3 with someone near you, then sit down.

WHAT CAN YOU IMPROVE UPON?

We all have strengths and weaknesses with food intake and physical activity

Where do you need to improve?

What are BARRIERS that can get in the way?

How can we overcome barriers?

How does this relate to Habits #1-3?

READING A FOOD LABEL

Note the amount suggested as a serving and how many servings are in a package.

Choose foods LOW in total fat, saturated fat, trans fat, cholesterol, and sodium. 5% or LESS is LOW. 20% or more is HIGH

Choose foods HIGH in fiber, vitamins and minerals.

Questions:

1. What nutrition items is this food LOW in?

2. What nutrition items is this food HIGH in?

Put a check mark next to the nutritional items that are GOOD to have HIGH amounts of.

We will do Part 1 TOGETHER, using this

Remember:

5% or less is LOW

20% or more is HIGH

6-19% is average. Not high or low. Not a good or bad source.

% is based on a 2,000 calorie diet. Not everyone needs that amount, making % low or high.

Serving Size Equivalent(s) and/or Hand Symbol Food/Food Group(s)

½ cup Juice Box, ½ Baseball, ½

Fist

F, V, D, G

1 cup Baseball, Fist, Milk Carton

(small, individual ones)

F, V, D, G

1.5 oz Two 9-volt batteries

D (cheese)

2-3 oz Card Deck, Palm

M

1

Tablespoon

(Tb)

One 9-volt Battery

M (Peanut Butter)

1 slice (1 oz) 1 CD in case

G

LEARNING GOAL [RE-VISITED]

Raise your hand if you can explain a serving size for each

food group.

PACKAGES CAN TRICK US!

What would you think when you see these terms on a food package?

UNDERSTANDING FOOD PACKAGE TERMS

Term What it Means

FREE No, zero ~OR~

<5 calories, <.5 g fat, <2 mg cholesterol, <5 mg sodium

GOOD SOURCE 10-19% D.V.

HIGH 20% + D.V.

LESS At least 25% LESS than comparison food

LIGHT, LITE At least 50% LESS than comparison food

*Think alphabet to remember “less” and “light”

LOW Little, few;

<40 calories, <3 g fat, <1 g saturated fat

MORE Added, fortified, enriched; at least 10% MORE than comparison

food

WHAT IT DOESN’T TELL YOU:

Free: How much, Bad ingredients

Good Source: Other sources, bad ingredients

High: Other sources, Bad ingredients

Less: Totals, other things not less of.

Light: Doesn’t mean low in fat, calories or sodium.

Low: Not completely free of the ingredient, or other bad

ingredients.

More: Not always high in nutrient value or free of bad

ingredients.

WHAT TO KNOW FOR THE POST TEST

5 sections of my plate (Fill in Blank)

Serving sizes (Multiple Choice – M.C.)

Benefits of good nutrition, consequences of poor nutrition

(things mentioned in MyPlate video) (M.C.)

Calorie requirements: how many needed, what happens to

extra (M.C.)

Power Calories (M.C)

Food label (M.C. & short answer)

Influences on food choices (M.C)

Physical Activity recommendation (M.C.)

Personal Nutrition Goal (Short Answer)

HOMEWORK: HEALTHY CHOICE OR NOT

Due next class session, Both sides

+1 Extra Credit if signed

Let’s look at the things you will need to know

Use labels in class to get done as much as you can NOW