Healthy Eating5th Grade Health

HE3 Nutrition and Physical Activity Essential Understanding: 5HE3 Healthful nutrition and physical activity

contribute to growth and energy and prevent chronic diseases. The student will: Standards: 5HE3a: explain the impact of amounts of fat, sodium,

cholesterol, and sugar in food on overall health; 5HE3b: analyze information on comparable food labels; 5HE3c: compare recommended amounts of fat, sodium, cholesterol, and

sugar with amounts found in processed foods; 5HE3d: describe how cultural, peer, and social influences affect food

choices; 5HE3f: develop strategies for making good food and physical activity

choices; 5HE3g: recognize physical, intellectual, emotional and social benefits of

regular physical activity.

Standards

Everyone should start their healthy eating habits now. Healthy eating is finding a balance of all foods. Eating healthfully can keep you at healthy weight so when you become an adult weight does not become a problem.

Healthy Eating Habits should start now.

How many of you have heard your parents complain about weight? One of most important habits to start with is cutting down your fat intake. (Hirsch, 2010) Yes, there is such thing as healthy fats but it needs to be just a small part of your diet.

A diet is just what you eat. (Healia, 2009) There are two parts to your diet:

What you eat How much you eat (Healia, 2009)

Balance is the key to a healthy diet. (USDA, 2009)

What is a diet?

Children should never go on a restrictive diet unless a doctor has prescribed one for medical purposes. (Hirsch, 2010) You could get very sick.

Skinny doesn’t always mean healthy. Your body is meant to DO activities. (Felesky, 2010) Your body will feel better after eating an apple instead of a basket of fries.

Body image should be based on the activities you can do, not what you think you look like.

Say NO to restrictive Diets!

Balanced Eating – The Food Guide Pyramid

This is the new Food Guide Pyramid made by the United States Department of Agriculture.

The man going up the steps reminds us all that we need to be active EVERY day.

Some parts of the colors are wider than the others this means you must pick more of a certain kind of food. (USDA, 2009)

Each color represents a food group. • Orange is for grains• Green is for vegetables• Red is for fruits

• Yellow is for Oils/Fats• Blue is for milk• Purple is for meat and beans

Image from USDA media resources for educational purposes

Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

Grains

Grains are all a good source of carbohydrates. They have many vitamins and minerals and are all naturally low in fat. (Mayo Clinic, 2009) Some grains have been refined , which means the bran and/or germ was removed such as white rice or white bread. (Mayo Clinic, 2009)

The USDA says that in the Grain Group to “make sure that half your grains whole

“Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day (USDA, 2010) “1 oz. is about 1 slice of bread, about 1 cup of

breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta” (USDA, 2009)

Whole Grains will also help you feel fuller for a longer period of time. (Mayo Clinic, 2009) Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html

.

The USDA guidelines say to vary your veggies

Make sure you “eat more dark green veggies like broccoli and spinach

“Eat more orange vegetables like carrots and sweet potatoes

“Eat more dry beans and peas like pinto beans, kidney beans, and lentils” (USDA, 2010)

Try to add different colored vegetables to your diet to mix it up. (Duyff, 2009)

Vegetables

Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

“Eat a variety of fruit “Choose fresh, frozen, canned, or dried fruit

“Go easy on fruit juices” (USDA, 2010) Juice does count as a fruit serving but it usually also contains a lot of additives like sugar that is not healthy.

Does it matter what kind of fruit you eat? Some fruits have more calories than others

(Askdrsears.com, 2006) but the most important factor is that you are eating fruits for their nutritional value.

According to Askdrsears.com avocado, papaya, and guava are the most nutritional of the fruits (Askdrsears.com, 2006) but if you don’t like them, eat another fruit.

Fruits

Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

“Get your calcium-rich foods “Go low-fat or fat-free when you choose

milk, yogurt, and other milk products “If you don’t or can’t consume milk,

choose lactose-free products or other calcium sources such as fortified foods and beverages” (USDA, 2009)

It’s okay to eat ice cream, but pick low-fat and limit it as a dairy choice.

What are some better choices for the milk group?

Milk

Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

“Go lean with protein” “Choose low-fat or lean meats and

poultry” (USDA, 2009) If you see a lot of fat on meat, it is

probably not “lean.” “Bake it, broil it, or grill it” (USDA,

2009) Try to stay away from fried meat.

“Vary your protein routine” (USDA, 2009) Don’t forget about fish, beans, peas,

nuts, and seeds. (USDA, 2009) Tofu is also a good source of protein.

Meat & Beans

Information and image used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

You need to limit the fats and oils although a little is okay.

Get most of your fat sources from fish, nuts, and vegetable oils. (USDA, 2009)

Try to “stay away from solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.” (USDA, 2009)

Fat and Oils

Information used in guidance with Graphics Standards from USDA at http://www.mypyramid.gov/global_nav/media_resources.html.

Here is a picture of a Nutrition Label from a Healthy Choice Soup: Chicken with Rice.

Nutrition Labels

Look at Serving Size: 1 cup

There are two servings in this small bowl that most of you would eat for lunch.

All the nutrition facts that we read next we are going to have to multiply it by two.

Serving Size

So this bowl is really 200 calories not 100.

The percentages of DV is the percentage of Daily Value.

Remember this is for a full-grown adult and you are not an adult yet.

You can still use it as a guide line because you can see if a food is high or low in a nutrient. (USDFA, 2010)

If this soup has 30% of your vitamin A how much more do you need to reach 100%?

Percentages of Daily Value

The more of an item the product has the higher it is on the ingredient list. (USDFA, 2010)

If you look on this soup there is more chicken broth than anything else.

After chicken broth is carrots.

The first three ingredients are the most important. (USDFA, 2010)

Ingredients

Suzie loves making brownies. She followed the mix exactly and made 2 inch brownies.

She was supposed to share them with her class but at 5 brownies. How many calories did she eat?

How much protein did she get from those 5 brownies?

Suzie loves brownies

You only get one body treat it with respect by eating healthy foods and exercising regularly.

Healthy people live longer. Please give some specific

examples of things we can do to eat healthier foods.

Take the time to eat healthy food and read labels

Boost Your Child’s Body Image. Felesky, L. Kaboose. Retrieved 10-26-10 http://parenting.kaboose.com/behavior/bodyimage.html Fabulous Fruits. Askdrsears.com. 2006. Retrieved 10-28-10. http://www.askdrsears.com/html/4/t042600.asp Ghirardelli Chocolate: Double Chocolate Brownie Mix Nutrition Label. Taken by Natalya Martinez 10-29-10 Graphics Resources. United States Department of Agriculture. Retrieved 10-26-10. http://

www.mypyramid.gov/global_nav/media_resources.html Health Standards for 5th Grade DoDEA Students. DoDEA. Retrieved 10-22/10 http://

dodea.edu/curriculum/docs/he/stn_health_grd_5.pdf Healthy Choice: Chicken With Rice Nutrition Label. Taken by Natalya Martinez 10-29-10 Healthy Eating Habits for Your Child. Hirsch, D. WebMD. 02-25-10. Retrieved 10-26-10. http://

children.webmd.com/guide/kids-healthy-eating-habits MyPyramid for Kids. United States Department of Agriculture. Retrieved 10-26-10

http://teamnutrition.usda.gov/resources/mypyramidclassroom.html MyPyramid for Kids Logo. United States Department of Agriculture. Retrieved 10-26-10 http://

www.mypyramid.gov/downloads/resource/MyPforKids_logo.gif MyPyramid: Your Guide to Healthy Eating. Duyff, R.L. USDA’s Food Guidance System. Mealtime.org. 2009. Retrieved 10-26-10.

http://www.mealtime.org/content.aspx?id=226 MyPyramid Fruits Logo. United States Department of Agriculture. Retrieved 10-26-10

http://www.mypyramid.gov/downloads/resource/MyPforKids_logo.gif MyPyramid Grains Logo. United States Department of Agriculture. Retrieved 10-26-10 http://

www.mypyramid.gov/downloads/MyPyramid_grainsgroup.jpg MyPyramid Meats Logo. United States Department of Agriculture. Retrieved 10-26-10 http://

www.mypyramid.gov/downloads/MyPyramid_meatsgroup.jpg MyPyramid Milk Logo. United States Department of Agriculture. Retrieved 10-26-10 http://

www.mypyramid.gov/downloads/MyPyramid_dairygroup.jpg MyPyramid Vegetables Logo. United States Department of Agriculture. Retrieved 10-26-10 http://

www.mypyramid.gov/downloads/MyPyramid_veggiesgroup.jpg The Nutrition Source: Food Pyramids - What Should You Really Eat? Harvard School of Public Health. 2010. Retrieved 10-25-10.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html Spot the Block: Nutritional Information for Tweens. United States Food and Drug Administration. 05-03-10. Retrieved 10-29-10 http

://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm192721.htm What is a Diet? Healia. 03-26-09. Retrieved 10-29-10. http://www.healia.com/healthguide/guides/diet-and-nutrition/what-is-a-diet Whole grains: Hearty options for a healthy diet. Mayo Clinic Staff. Mayoclinic.com 07-29-09. Retrieved 10-26-10.

http://www.mayoclinic.com/health/whole-grains/NU00204

References