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Pyramid Plus Lesson #1 N-Rich the Pyramid Respond Imagine what it would be like to have the car of your dreams. How would you treat it? What would you do to keep your car in good condition? Respond How can you relate the way you would treat your dream car to how you should treat your body? Key Words Nutrient-Rich (N-Rich): foods and beverages that have more nutrients and fewer calories. Sometimes Food: foods that do not have enough nutrients to fit into a food group and are usually high in fat, added sugar, and calories. Key Words • Handout Key Words Guide • Guide will be a reference throughout the entire healthy eating unit. • Do not lose it! Volunteers • 15 Total Coins • Separate Coins Into Groups • No Wrong Way • Explain The Groups Coin Groups • Several Ways to Sort Coins • Majority of Groups Focused on like characteristics. • Foods Are Grouped The Same Way Group Activity • Divide Into Groups of 2 • Review the definitions of sometimes food and nutrientrich foods. • For each food group, mark one that you think is more NRich with a “M” and one that is less N-Rich with an “L” (do this for each sub category of meats and beans). • Put an “S” on some foods in each category that you would consider a sometimes food. Pyramid Plus Chart • Handout Pyramid Plus Chart • Students Take 4 -5 Min to Review Chart • What do you notice? Pyramid Plus Chart • Foods listed in order of how nutrient-rich they are per calorie (most to least). • Exception: meats and beans listed from most to least within each sub category. • Food lower on the lists give less nutrition per calorie compared to foods higher on the list. ALL have nutritional value and ALL are healthy choices. Pyramid Plus Chart • Look back at the Nutrient-Rich Less Nutrient Rich group activity. • Compare your answers with the pyramid plus chart. • How well did you do? Look Back: Coin Activity • Just like the coins, the pyramid plus chart has separated each food into different categories. • Look at the top of each list. Food in each group provides a good source for the nutrients listed. Discussion • Which foods were more or less N-Rich than you thought? Did any foods surprise you? • How is the nutrient-rich concept useful? • In addition to eating N-Rich foods, you need to drink plenty of water. How much? Food Challenge • Volunteers • What is your favorite food? • Is it in the top or bottom half of the pyramid chart? • If bottom, pick a food in the top half to substitute for your favorite food. Key Concept Review • Body needs good fuel, maintenance, and care, just as cars do. • Pyramid Plus Chart show how to maximize nutrition for your calories. • Good nutrition can include sometimes foods when eaten less often or in smaller portions. • Most important thing is to eat a variety of foods, balance nutrition over several days, and enjoy eating. Homework - Bring in 2 Food Packages. - Not just the label, but the whole package. - Write your name on each label or tape a piece of paper with your name on it. Tip of The Day! Aim for a colorful plate. Generally, more color means more variety and nutrition on your plate! VS. Pyramid Plus Lesson #2 Eating Your Way Through the Pyramid RESPOND Why do you think it is important to learn about nutrition? What nutrition information do you feel you should know more about? Moving Forward • You have a good idea of what foods you should eat. • Now, we will look at how much of those foods you should eat. MyPyramid Wheel Activity • There is not one perfect nutrition plan that fits everyone. • You are all different, thus you need different plans. • Influences: gender, age, activity level, family history, health concerns, etc. MyPyramid Wheel Activity • The most important influences: age, gender, activity levels. • Handout MyPyramid Wheels • We will need to share. Wait Your Turn! MyPyramid Wheel Activity • As age increases, calorie needs decrease. • As activity increases, calorie needs increase. CLICK HERE MyPyramid Wheel Activity STUDENTS: (1) (2) (3) (4) (5) Find the correct side of wheel (gender). Find your age on the wheel. Determine Activity Levels (be realistic). Find Daily Calorie Level Find Daily Food Recommendations. WRITE YOUR INFO DOWN 2 PIECES OF PAPER - TURN IN ONE Key Terms Oils: fats that are liquid at room temperature. Example: butter is a fat, olive oil is an oil. Discretionary Calories: calories to spend however you choose, be it sometimes foods or additional food from a food group. How Much Do You Eat? • It is hard to judge portion size. • If you don’t have access to a measuring device, what do you do? • Handout “How Much Do You Eat?” – CLICK HERE • This will help determine the amount you are eating. Combination Foods What is a combination food? Give an Example. Combination Foods Combination Food: food items that have foods from more than one food group. Examples: - Pizza - Sandwich - Fajitas - Spaghetti Combination Foods • Important to understand how to break down combination foods. • Cheeseburger is not a food group! • If you don’t learn to break foods down, then you will struggle to eat healthy. Combination Foods How would you break down a cheeseburger (combination food) into different food groups? Combination Foods Examples of Food Breakdowns CLICK HERE Key Concept Review • We are all unique and need varying amounts of food from each group. • Important to visualize amounts of food to accurately assess your diet. • It is important to keep food records to identify patterns and to identify improvement areas. Homework • You will record everything you eat or drink for the next 3 days. • Accuracy is very important (what you eat/drink and how much). • Also keep track of physical activity! Homework • Do not change eating habits. • Do what you regularly do and keep track of it. • You are not graded on habits, but how well you record Handout: Food Record Sheets – CLICK HERE Tip of The Day Sit Less, Move More! Exercise lifts your spirits, improves your mood, gives you more energy, and tones muscles. Pyramid Plus Lesson 3 Navigating Mypyramid.gov MyPyramid.gov • If a website has .gov in the URL, it is a trusted resource. Handout: Navigating MyPyramid.gov * We will spend the day in the computer lab working through this worksheet. If you don’t finish it is homework! Pyramid Plus Lesson #4 Label Lingo RESPOND How does reading food labels help you eat better? Reading Labels • If you can read accurately read labels, you can successfully monitor the following: - calories - fat - ingredients - and more! - fat - sodium - portion size Reading Labels Handout: Sample Label and One Food Label - We will work through the worksheet together. - DO NOT work ahead! - Fill in the blanks as we go. CLICK HERE Sample Label – Section #1 Serving Size & Servings Per Container - Nutritional facts are per serving. - Most packages have more than one serving. - Serving size help calculate/compare foods. - It is okay to eat more or less of a serving, but you must calculate that in for your recommended daily amounts for the remainder of the day. Sample Label – Section #2 Check Calories - Find your calories on your label. - This is calories per serving, not per package. Stand up if you think you have a food that is high in calories. Why do you think this? Sample Label – Section #3 Limit These Nutrients Why should you limit fat, cholesterol, and sodium? Sample Label – Section #3 Limit These Nutrients Too much fat, cholesterol, and sodium can cause: - heart disease - high blood pressure - stroke - diabetes - cancer - obesity Sample Label – Section #3 Limit These Nutrients How many know of someone suffering from the previous illnesses? - By not eating too much fat, cholesterol, and sodium at a young age, you decrease your chances of getting these illnesses. Sample Label – Section #3 Limit These Nutrients ACTIVITY: With your label, line up (shoulder-to-shoulder) from the greatest amount to the least amount of… (1) Fat (2) Cholesterol (3) Sodium Compare/Contrast Foods Sample Label – Section #4 Get Enough of These Nutrients - Your body needs over 40 nutrients to be healthy. - Look at your pyramid chart to find foods high in these nutrients. What foods are good for…? (a) Vitamin A (b) Vitamin C (c) Calcium (d) Iron Sample Label – Section #5 Daily Value (DV) - Determine if you are closer to a 2,000 calorie diet or a 2,500 calorie diet. - Circle the column that you are closer to. This will help you understand your recommended daily values. Sample Label – Section #6 % Daily Value - These percentages are for a 2,000 calorie diet. - Not everyone is on a 2,000 calorie diet. - Many of you will have %’s lower or higher. Would a person with a calorie diet higher than 2,000 have lower or higher percentages shown on the label? Sample Label – Section #6 % Daily Value + 2,000 Calorie Diet = Lower % - 2,000 Calorie Diet = Higher % Sample Label – Section #7 Ingredients - Ingredients are listed in descending order by weight (most to least). - Guess what food this is by the ingredients. (READ FROM LABEL) - Be careful of ingredients (allergies, different names). Key Concept Review • Nutrition labels allow for people to make informed decisions about what and how much to eat. • Labels can be used to identify the most NRich foods, especially among foods that seem similar. Tip of The Day If you can’t pronounce the ingredients on a label, chances are the food item isn’t your best choice for nutrition. Pyramid Plus Lesson 5 Making Healthy Eating a Habit Respond Define the word “habit.” Describe one habit you have that is positive and one you’d like to change. Question GUESS: How many food decisions are made each day by the average person? ANSWER 200 Food Choices 90% of Choices Made From Habit Exaggerated Story Handout: “Poor Choice Paula” - Read the exaggerated story of “poor choice” Paula. - As you read, circle all of the poor choices you can find. 5 MINS…. GO! Poor Choice Paula DISCUSSION: (1) Who was Paula doing harm? (2) What habits led to the diseases she was diagnosed with? (3) What changes should Paula make? Group Activity • County off by 5’s • Get into your group # • As a group, come up with at least 5 reasons why it is important for them to start eating healthy now. Group Activity • Starting with group #1, a representative must share 1 reason. • Repeat 5 times or until we run out of reasons. Group Activity Possible Reasons - form life-long habits now, harder to change later - what you eat directly influences school/grades, activities, work, looks, how you feel - what you eat now will determine quality of life later Group Activity Possible Reasons - healthy weight to be healthy, active fun - less time and money on medical care - set a good example for others (role model) - prevention/recovery from illnesses Stay In Groups FACT: 70-90% of teens do not get enough dairy products. FACT: 70% - 80% of teens do not eat enough fruits and vegetables. Brainstorm: Why is it difficult for teens to eat healthy? Project HANDOUT: “Tackle the Issues” - CLICK HERE “Websites You Can Trust” - CLICK HERE 1. This Project Will Be Done w/Partners 2. Groups Can Only Use Trusted Sites Key Concept Review • Lifelong habits often start during teen years. • Food is important component of health. • Diseases are associated with what you eat. • Most teens do not eat properly. Pyramid Plus Lesson #6 Uncovering the Dietary Guidelines Respond Where do you get most of your nutrition/health information from? Health Information How do you know if your information is a credible source? Health Information ANWERS: - organization funded by taxpayers - government website - organization with physicians - organization with registered dietitians Health Information Myth: statement that may by widely accepted, but is not true. Fact: a statement that is not true. Lets explore some myths… Group Activity - Myths Myths (1) It doesn’t matter what you eat as long as you are eating from all 5 food groups. (2) Certain foods make you gain weight easier than others. (3) Most teens need to exercise (be physically active) at least 20 minutes 3 times a week. Group Activity - Myths Myths (4) The main food group most people need to concentrate on eating more of is the Meat and Beans group. (5) About 40% of your calories should come from fats that you eat. (6) Sugar is the best source of carbohydrates for your body. Group Activity - Myths Myths (7) If you quit salting your food, your diet will be low in sodium. (8) Alcohol contains nutrients not found in food. (9) Wash your hands for 10 seconds before eating or cooking. Group Activity - Myth Handout: “Sorting Nutrition Myths” - Each group will do research (using good sources) on their myth. - Any sources are okay, but you must at least use the pyramid plus chart (except #9) - Complete Part I. When finished, wait for instructions. Sorting Nutrition Myths – Part II - Researched the 9 Dietary Guidelines for Americans - Food pyramid chart is a representation of this. - Each group will present their findings. - As each guideline is discovered, fill out Part II. #1 – Adequate Nutrients Within Calorie Needs GROUP #1 Present Findings #1 – Adequate Nutrients Within Calorie Needs • Eating from all 5 food groups is a start! • Also, you should eat from a variety of foods within each food group (different nutrients). • You must eat the # of calories that you burn through daily activity. #2 – Weight Management GROUP #2 Present Findings #2 – Weight Management • A calorie is a calorie! • Some foods do have more calories than others (generally lower on N-Rich list), but… • Eating too many total calories is what makes you gain weight, not the food itself. • 3,500 Calories = 1 Pound #3 – Physical Activity GROUP #3 Present Findings #3 – Physical Activity • 60 Minutes on Most or All Days of Week • It does not have to be all at once. • 15 Minutes Here, 30 Minutes There • Tons of benefits! #4 – Food Groups to Encourage Group #4 Present Findings #4 – Food Groups to Encourage • All food groups are important. • Emphasis is on eating more fruits, vegetables, whole grains, and fat free or low fat milk products. • Most Americans are getting more than enough protein (meats and beans). #5 - Fats Group #5 Present Findings #5 - Fats • 25% - 35% of calories should come from fat. • Most of fat should be polyunsaturated and monounsaturated (fish, nuts, oils). • Must limit amounts of saturated fats (animal) • Eliminate trans fats (processed and packaged foods). #6 – Carbohydrates GROUP #6 Present Findings #6 – Carbohydrates • Preferred fuel source of your body. • It is best to get natural carbs from the foods you eat (fruits, vegetables, whole grains, milk). • Natural carbs, offer tons of health benefits. • Sugar offers tons of calories, but no nutritional vaule. #7 – Sodium & Potassium GROUP #7 Present Findings #7 – Sodium & Potassium • Almost all Americans eat more salt than they need! • Not salting foods is a good way to lower sodium intake, but… • 75% of sodium intake comes from packaged/processed foods. • Best = Read labels, limit those foods. #8 – Alcoholic Beverages • High Calories / No Nutrients • Harmful when consumed in excess. • Teens should not drink at all. • All theorized benefits pertain to older/middle-aged adults. #9 – Food Safety GROUP #9 Present Findings #9 – Food Safety • 76,000,000 Americans get “Food Poisoning” each year. • Wash your hands for at least 20 seconds (30 better). • Soap & Warm/Hot Water • Entire surfaces – tops, palms, between fingers, nails, up the wrist. • Dry with a clean towel & don’t recontamination! Key Concept Review • Can be hard to know whether a nutritional statement is true or false. UTILIZE RELIABLE SOURCES! • The Dietary Guidelines for Americans provides sciencebased advice to promote health. Tip of The Day Aim for at least 3 different food groups in each meal or snack you eat! 4 or 5 is better! Pyramid Plus Lesson #7 Creating a Personal Nutrition Action Plan Respond Have you ever tried to change the way you eat? If so, what and how? Success & Failures • Not just with food, but… • Most successes are a result of a plan. HANDOUT: Nutrition Action Plan Nutrition Action Plan – Part I (1) Circle physical activity & calorie needs for your gender. (2) Circle corresponding calorie level. Nutrition Action Plan • Get out homework (3-day food record). • Complete Parts 2 & 3. • Stop at Part 4 Nutrition Action Plan • Take action plan home. • Bring plan to class for next 3 days. • Be realistic. Key Concept Review • Changes take time, commitment, information, and careful planning. • Keep working on your plan. Adjust when necessary. Tip of The Day Use the “check it” section of the pyramid plus chart to periodically check your eating habits. Pyramid Plus Chapter 8 Body Image Respond Write down 3-5 words to describe yourself. Response Did the responses focus on appearance or personality? Body Silhouette Activity Teen Girl’s Body – What # is most attractive? Vote. (click here) Teen Boy’s Body – What # is most attractive? Vote. (click here) Teen Girl’s Body Results • Majority of girls select figure #1 or #2 is most attractive. • Majority of boys don’t select the thinnest figure as most attractive. Girl’s Body Results – Click Here Teen Boy’s Body Results • Majority of boys and girls select #3 or #4. • Figure #3 is healthy, figure #4 is at risk for being overweight. Boy’s Body Results – Click Here What is normal? Discussion: (1) Why are so many people trying to change their weight and body shape? (2) Are people realistic about their expectations? What is normal? • We are all different. • Genes determine the size of our bones, frame, feet, nose, and more! • “Normal” can vary between “body types.” CLICK HERE Weight Issues Maintain Weight: eat the same # of calories that are burned through activity. Lose Weight: burn more calories through activity than are consumed. Gain Weight: consume more calories than are used through activity. Weight Issues THINK ABOUT IT: - Relate weight change to a bank account. - Deposit more $ than you withdraw, account = bigger. - Withdraw more $ than you deposit, account = smaller. Respond How can you use the pyramid plus chart to increase calories? Answer (1) Eat more calorie amounts of food suggested. (2) Allow more food choices from lower on the list. (3) Eat more often. (4) Increase discretionary calories. Respond How can you use the Pyramid Plus Chart to decrease calories/lose weight? Answer (1) Cut back on sometimes foods. (2) Eat most of your foods from the top of the food lists. (3) Eat the right amount of foods for your calories needs. (4) Increase Activity Levels. Added Sugar Activity NOTE: One of the best starting points for weight loss is changing your choice of beverage. Handout: “Added Sugar in Beverages” Complete worksheet for 4 different beverages! Added Sugar Handout: “Think Your Drink” - Soft Drinks are the largest single source of calories in the American diet. - Sugar provides calories with no nutrition. - Sugar can be eliminated or cut back on with no negative health effects. In Class Complete: Part 4 Reflection, Day 2 Check-In Key Concept Review • Everyone born with genetically determined body shape. Nothing you can do about it. • Media and social pressures influence body image. • If you feel a change in weight is necessary, carefully evaluate why, consider realistic expectations and health factors involved in being both over weight and underweight. • Seek Advice! Pyramid Plus Lesson #9 Quick and Easy Healthy Eating FAST FOOD QUIZ True or False? Americans now eat about 13 billion hamburgers a year. TRUE True or False? Americans spend about $134 billion dollars per year on fast food – more than they spend on college, computers, or new cars. TRUE True or False? The typical American child sees 10,000 junk food ads a year. FALSE 20,000 Ads True or False? Half the calories in the average fast food meal comes from fat. TRUE True or False? Americans eat 11 acres of pizza daily. FALSE 18 Acres Partner Up Each group create a list of pros/cons to eating fast food. In 5 minutes we will share! Possible Answers PROS - quick - tastes good - less shopping CONS - high fat/calories - lower nutrition - less variety - costs more - easy - less dishes - cheaper than sit-down - high salt - low fiber - larger portions Homemade Fast Food Activity Assign lists to 8 groups (2 groups per list). Using the pyramid plus: (1) list as many healthy snacks to have on hand. (2) come up with as many “grab ‘n’ go” breakfasts containing at least 3 food groups as you can. (3) record ideas to make fast food meals healthier. (4) list ways to avoid having to rely upon fast food all the time. List Sharing List 1 Group Sharing List 2 Group Sharing List 3 Group Sharing List 4 Group Sharing In Class Complete: Part 4 Reflection, Day 3 Check-In Homework Handout: “Quick and Easy Meal” Complete: Day 4 Reflection Check-In Key Concept Review • Fast foods are a convenience, but very dangerous. • Think ahead and try to eliminate fast food. • Eating as “close to nature” as possible is best. Smoothie Challenge • Extra Credit Opportunity (20 points) • Create your own smoothie recipe, must be healthy/natural. Make sure to type your recipe. • Bring in the ingredients for Mr. Swan to make in class (do not bring in a blender). • Bring enough for each student to sample. • Winner will receive double the extra credit!