Download Respond - Mr. Swan

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!