Choosing a healthy diet . . .

1. Choosing a healthy diet . . . Part 1

2. Objectives: • Learn about choosing nutritious foods for meals and snacks. • Discover calorie and fat content in fast food meals. • Name the fivefood groups and the recommended range of servings for each. • Describe tips to control fat, sugars, and sodium in foods. • Explain how to use the food groups and nutrients to develop healthy eating patterns. • List ways to make healthy fast-food choices.

3. Bell-ringer . . . • Divide a sheet of paper into three lengthwise columns • In the left column, list the five food groups • In the center column, name at least three foods that belong in each group • In the right column, rank the five groups according to how much you eat the foods, with “1” for most-eaten group to “5” for least-eaten group

4. Overview . . . • Foundation of healthful eating pattern: • Varied, moderate, balanced diet • Ok to eat 3 meals a day up to 6 meals a day • Follow dietary guidelines and Daily Food Guide and avoid overeating • Eat meals & snacks that include all five food groups • Provides you with nutrients you need • Variety important b/c nutrients in foods affect each other • Planning menus • No good or bad foods • Any food supplying calories & nutrients CAN be part of healthy & nutritious diet • Can enjoy soda and fries occasionally if total diet is healthy

5. Meals: • Breakfast: • MOST IMPORTANT MEAL OF DAY!!!! • Sleeping = 10-12 hrs w/out food, body needs refueling • Linking to better mental & physical performance in late morning • Eat breakfast = react faster & less muscle fatigue • Skipped breakfast = react slower & more muscle fatigue • Can eat anything for breakfast you enjoy IF you make it nutritious • Good time to get calcium

6. Meals (cont’d) . . . • Lunch and Dinner: • Helpful to maintain health and energy • American’s eat midday and evening meals typically • Other cultural groups may not follow this order • Plan around high-protein dish • Balance out meal with other food groups • Each meal should provide about 1/3 daily needs for nutrition and calories (if eating three meals)

7. Snacking: • Teenagers need snacks • Important to choose foods high in nutrients, not just calories • Should never replace meals • Chance to get more nutrients missed during a meal • TIPS for adding to diet: • Protein: hard-boiled eggs, pieces of cheese, chunks of tuna, leftover steak • Vitamin C: strawberries, berries, melons, tomatoes, citrus fruit • Vitamin A: carrot sticks, raw broccoli, green peppers, dark green veggies, yellow fruits and veggies • Calcium: frozen yogurt, cheese chunks, custard, cottage cheese, fruit • Vitamin B: whole-grain or enriched breads & cereals, dairy products, nuts, raisins

8. Class activity: Fast Food choices • Starbucks: 1 person find your typical drink and snack you would order from SBUX, write down the calories along with items; now create a drink/food combo that for breakfast that is less than 700 calories and contains an many food groups as possible, write down fat grams as well • KFC: put together meal for family of 4 – include main dish, two sides, desert, and drink; write down the items with their calories and fat grams • Subway: find the most high caloric meal based off of the dietary information and write it down along with calories and fat grams; now find the least high caloric meal based off the information (includes sandwich, chips/cookies/fruit, drink)

9. Wrap up . . . • Homework: Ask parents to share a recipe for one of the family’s favorite foods. Challenge them to base it off of one of the five food groups and make it relatively low in sugar, fat, and sodium. Bring this recipe to class to share with classmates. Bonus points if you bring in the meal to share! • Health Journal: Continue to record what you eat daily. Circle foods that contain protein. If your protein content is not high enough, or is too much, work with teacher and parents on fixing this issue.