Download Nutrition and Physical Activity

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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.
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* 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?
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* 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?
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* 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.
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* 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.
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(not nutritious)
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Question: What are some naturally sweet foods you can try?
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* Question: Why is it important to limit how much salt you eat?
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* 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?
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*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?
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* What does it mean to balance calories to stay
at a healthy weight?
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*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.
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*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.
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*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.
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*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.
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* 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.
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* What are the 6 dietary guidelines?
* What is a calorie?
* How can you “balance” calories?
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* Food Log Handout (copy made from Workbook pg. 8)
*** DUE TOMORROW
* Work on presentation (information hunt and
presentation)