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* * Lesson 6-3 – Guidelines for Healthy Eating * Open Unit Student Journal from your HEALTH folder: * Page 5, Lesson 6-3 Journal Entry * Make a list of the foods you tend to eat every day or several times a week. ***You will not have to share what you write. * Make half your plate fruits and vegetables * Make at least half your grains whole grains * Eat less fat (bad fat) * Eat less added sugar (fat free hoax) * Eat less salt * Balance calories to stay at a healthy weight * Developed by health and nutrition experts, updated very 5 years. * Purpose – offer information and advise on how to eat in healthy ways and make food choices that will promote healthy and lower risk of disease. * * Provides vitamins, minerals, complex carbohydrates, and fiber. * Naturally low in fat and will fill you up. * Can help reduce the risk of certain diseases. * Ask & Discuss - What are some examples of fruits and veggies you like to eat? - Why is it important to eat whole grains? * * Provide complex carbohydrates, vitamins, and minerals. * Grains give your body lasting energy in a form it can use easily. * Whole grains contain all of their nutrients in their kernel, bran, or outside husk. * Refined grains have these parts removed, which makes it so they don’t provide as much fiber or nutrition. * Question: - What are some examples of grains you like to eat? * * The body needs a certain amount of fat to stay healthy. * Too much saturated or trans fat is not good! * Eating too many foods that are high in fat can cause a person to gain weight. * Fatty foods also tend to fill you up, causing you to eat less of the good foods. * No more than 25-35% of calories from fat. * * Sugar is added to a lot of beverages and food. * (soft drinks and fruit drinks) * Too much in diet can cause weight gain and tooth decay. * Sweet foods tend to be simple carbohydrates. * (not nutritious) * Question: What are some naturally sweet foods you can try? * * Question: Why is it important to limit how much salt you eat? * * Salt contains the mineral sodium. * Too much can lead to high blood pressure. * Most people eat too much salt. * Many packaged or processed foods contain a lot of sodium or salt. * What are some ways you can add flavor without using salt? * *Food = fuel *Extra energy is stored for later use… why most people gain weight if they eat too much. *When food intake equals the energy expenditure, a healthy weight is maintained. *How does your activity level affect the number of calories your body needs? * * What does it mean to balance calories to stay at a healthy weight? * *Following these guidelines will help you make choices that will keep your body strong and healthy and reduce your risk of disease. *Go back to the list you made at the beginning of class. *Look over the foods you tend to eat and put a star by any that meet or fit with the dietary guidelines. *Circle or underline any that are less healthy choices according to the guidelines. * *A calorie is the amount of energy in a food. *The number of calories you need depends on your age, gender, and activity level. *Use your daily calories to get the nutrients you need to keep your body strong and healthy. *On average a person needs about 2,000 per day. * *People can balance calories by eating less or burning off calories through exercise. *The more you move your body, the easier it is to keep a healthy calorie balance. *Important to understand the number of calories different types of foods provide. *Carbohydrates and proteins = 4 calories per gram *Fats contain 9 calories per gram *If you continually eat more calories than you exert, you will eventually gain weight. * *A food is nutrient dense when it provides a lot of nutrition in relation to its calories. *Foods and beverages that are low in solid fats and don’t contain added sugars or salt are more nutrient dense. *Eating foods in their natural, rather than processed, forms can also help ensure you get the most nutrition from them. *Examples: vegetables, fruits, seafood, eggs, beans, seeds, etc. * * Refers to foods that have a lot of calories, but do not provide much nutrition. * High in solid fats and added sugars. * Many calories but few or no nutrients. * * What are the 6 dietary guidelines? * What is a calorie? * How can you “balance” calories? * * * Food Log Handout (copy made from Workbook pg. 8) *** DUE TOMORROW * Work on presentation (information hunt and presentation)