A Healthy Diet and the Food Pyramid - Queens Library Healthy Diet and the Food Pyramid ... emphasis on darker-colored vegetables and fruits, ... using them in a sentence

IntermediateENGLISH FOR YOUR HEALTH

Adult LearnerESOL Program

11 • A HEALTHY DIET & THE FOOD PYRAMID

Session 11A Healthy Diet and the Food Pyramid

The most recent U.S. Food Guide Pyramid was designed by the U.S.Department of Agriculture (USDA) in response to the rising obesity rate in theUnited States. New to this pyramid is the focus on daily exercise as part of ahealthy lifestyle, and the replacement of “one size fits all” guidelines withrecommendations that vary according to individual characteristics. Other changesinclude the focus on whole grains (“make half your grains whole”) and theemphasis on darker-colored vegetables and fruits, which contain more vitamins.There is also a focus on eating a variety of fruits and vegetables, because eachfruit or vegetable has a different balance of vitamins.The Food Groups in the new pyramid are arranged in colored bands. Food fromevery group should be eaten daily — but the wider the band, the more food fromthat group should be eaten. The website www.MyPyramid.gov may be used toassess individual needs, while helping to find a balance between food andphysical activity for each person. There are three major components of food:protein, carbohydrates, and fat. It is important to note that many foods are acombination of several components. For example, whole wheat containsprimarily carbohydrates, along with some protein and a minimal amount of fat.

ProteinProtein is one of three nutrients that provide calories to the body. Nutrients fromprotein help to build muscle, bone, skin and blood. Protein can be foundprimarily in meats, fish, poultry, eggs, dairy products, beans, nuts and tofu (asoybean product). Protein has 4 calories per gram.

CarbohydratesCarbohydrates are the body’s main source of energy, so it is important to makesure the diet consists primarily of the healthier carbohydrates. It is recommendedthat 40% to 60% of total calories should come from carbohydrates, which contain4 calories per gram.

Carbohydrates to EmphasizeWhole grains, fruits and vegetables are all comprised primarily ofcarbohydrates. These healthful foods provide the body with vitamins, mineralsand fiber. “Complex” carbohydrates are one type of healthy carbohydrates foundin whole grains (including brown rice, wild rice, bulgur, quinoa, triticale,amaranth, millet, barley and sorghum), whole grain breads and cereals, potatoes,sweet potatoes and legumes. It is important to note that many supposed “wholegrain” or “whole wheat” flours are not really whole grain — but a mix of wholeand refined grains. To see if the food is healthy, check the Nutrition Facts labelfor the amount of fiber.

To the Teacher

Understandingthe New Food

Pyramid

1




Carbohydrates to Avoid“Refined” carbohydrates have had their outer portion removed. These foods arenot as healthy for the body for several reasons: First, they lack fiber, a necessarydietary component for preventing such conditions as constipation, colon cancerand diverticular disease. Also, many vitamins and minerals are removed in therefining process. While “enriched” foods (such as enriched flour) have some ofthe vitamins and minerals restored, many micronutrients and fiber are notrestored to the “enriched” product.

FatFat is needed by the body to absorb fat-soluble vitamins such as A, D, E and K,and to protect vital organs, insulate the body and maintain healthy hair and skin.Fat also helps produce cell membranes and hormones that help regulate bloodpressure, heart rate, blood vessel constriction, blood clotting and the nervoussystem. It can also be used as a source of energy for the body. Too much fat canbe harmful to a person’s health. Excess fat may increase blood cholesterol levelsand the risk for coronary heart disease, while increasing the possibility of weightgain. While the USDA recommends that fat consumption should not exceed 35%of a person’s daily calories, many other sources suggest keeping fat intake below30%. Fat contains 9 calories per gram.

Healthy Fats“Monounsaturated” fats have the ability to reduce the “bad” cholesterol (LDL)in the blood, helping to lower the risk of heart disease. Monounsaturated fats arefound in olive, peanut, sesame and canola oils, avocados, and most nuts.“Polyunsaturated” fats help lower blood pressure, protect against irregularheartbeat and decrease the risk of coronary artery disease. This type of fat can befound in vegetable oils (safflower, corn, sunflower, soy and cottonseed), flaxseed,flax oil and walnuts, and in fatty, cold-water fish. Polyunsaturated fats aredivided into several sub-groups, including Omega-3 and Omega-6 fatty acids.Typically, the American diet does not include enough of the Omega-3 fatty acids,which are found in flax oil, walnuts, and cold-water fish such as salmon. TypicalWestern diets place too much emphasis on the Omega-6 fats found in soy,sunflower, cottonseed, canola, peanut and corn oil.

Harmful Fats“Saturated” fats can increase the amount of “bad” cholesterol (LDL) in thebody, while also increasing blood cholesterol levels and the risk of heart disease.These harmful fats are most often found in animal products and tropical oils.While minimal amounts of “Trans” fats occur in most meat and dairy products,most trans fats in the diet are man-made — when manufacturers add hydrogen toliquid vegetable oil to produce a solid fat. The food industry has relied on transfats mainly because they do not go rancid, and thus extend product shelf life. If aproduct label lists “partially hydrogenated fat” among the ingredients, then transfats are present in the food. Nutrition Facts food labels now include trans fat —but the amount can be listed as “0 grams” if the product contains less than 0.5

To the Teacher(continued)

2




gram per serving. Trans fats are common in most commercially baked goods,fried foods, shortenings and some margarines. Dietary Cholesterol is producednaturally by the body, but can also be obtained from animal products such asmeat, poultry, seafood, eggs, dairy products, lard and butter. While the bodyneeds some cholesterol to function properly, it is not necessary to consume moreof it — as the body can make all it needs.

GuidelinesTake Care New York emphasizes that following the Food Pyramid guidelines —by eating a healthy diet and maintaining a healthy weight, increasing physicalactivity, and knowing your blood pressure and cholesterol numbers — will helpensure a healthy heart, leading to a longer, healthier life.

Sourceswww.nlm.nih.gov/medlineplus/ency/article/000276.htmwww.nlm.nih.gov/medlineplus/druginfo/natural/patient-iron.htmlhttp://mayoclinic.com/health/fat/NU00262http://win.niddk.nih.gov/publications/glossary/AthruL.htm#Bhttp://nlm.nih.gov/medlineplus/druginfo/herb_All.htmlwww.nlm.nih.gov/medlineplus/ency/article/002468.htmwww.nlm.nih.gov/medlineplus/ency/article/002469.htmwww.nlm.nih.gov/medlineplus/ency/article/000276.htmwww.nlm.nih.gov/medlineplus/ency/article/002415.htmhttp://nutritiondata.com/www.mypyramid.gov/guidelines/index.htmlwww.familydoctor.orghttp://riley.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3

&tax_subject=274&topic_id=1323&level3_id=5147

(NOTE: The Beginner curriculum covers reading food labels [“Nutrition Facts”].Please refer to Beginning Level, English for Your Health, Session 17, if you wishto cover this topic.)

Objectives

To the Teacher(continued)

Learners will:• Name the 5 categories of the Food Pyramid.• Identify their own eating habits and compare them to the Food Pyramid.• Discuss the kind of food or diet that is right for them.

3




Board or chart paperMarkersPaper plates (optional)Food cutouts or pictures (optional)Laminated Food Pyramid mini posters (2-sided)Worksheets: 11a (Parts of a Healthy Diet), 11b (Listening), 11c (Dialogue), 11d

(Nutrition questions), 11e (Nutrition Word Search), 11f (Calcium), 11g (My 3-Day Diet Chart)

What do you know about a healthy diet?1. Divide the class into small groups of 3–5, depending on the class size. Ask

learners, “What is a healthy diet? What do you think are parts of a healthydiet?” Write some of their examples on the board.(NOTE: Do not “teach” the components of a healthy diet. The goal is to elicitwhat learners already know.)

2. Give each group a copy of Worksheet 11a (Parts of a Healthy Diet).3. Ask the learners to

discuss what they thinkis a healthy diet. Askthem to write down anexample of a one-daymenu, including foodsand the amount theythink a person shouldconsume for breakfast,lunch and dinner. Elicitsome examples from theclass.

4. Optional Activity: Youmay want to preparecut-out pictures ofdifferent foods and paper plates. Learners fill their plates with cut out picturesbased on their chart.

5. The groups post their charts (and plates of food, if done) and present their workto the class. Encourage feedback from other students.

1. Distribute Worksheet 11b (Listening). Play the recording for the learners; repeatonce. Ask the learners to listen to the dialogues and answer the True/Falsequestions. Check as a class.

2. Distribute Worksheet 11c (Dialogue). For additional practice, ask the learners torole-play the dialogue with a partner.

Materials Needed

Activity 1Warm-up

Activity 2Listening

Parts of a Healthy Diet

MEALS Amount of

Food Food

Breakfast

Lunch

Snack

Dinner

4




1. Show the Food Pyramid mini-poster and say, “This is the U.S. Food Pyramid.Each color represents a food group. Can you name them?” Write theirresponses on the board.

2. Hand out copies of the Food Pyramid to each group. Ask the learners which ofthe food groups one should eat more of, and which food groups should one eatless of.

3. Talk about each section of the Food Pyramid. Ask the learners to read eachcategory and name the foods that are in each one. Be sure to cover alternativesto dairy, complex carbohydrates, and meat. Encourage learners to ask questionsabout the words they do not understand. Write them on the board and explain byusing them in a sentence. If not mentioned, check for comprehension of thesewords: Variety, Vary, Lactose, Lactose-free, Ounce (oz.), Go easy on…, Fortifiedfoods, Lean, and Saturated fat.

• Variety – different kinds. “A variety of fruits and vegetables is availableat your local grocery stores.”

• Vary – change something or be different. “It is a good idea to vary yourprotein routine by eating more beans, fish, and lean meats.”

• Lactose – sugar in milk. “Some people cannot consume milk due to thelactose in it.”

• Lactose-free – sugar in milk is not present. “Choose lactose-freeproducts if you cannot consume milk.”

• Ounce (oz.) – 1/8 of a cup (liquid), 1/16 of a pound (dry). “An ounce ofprevention is better than a pound of cure.”

• Go easy on… – have a small amount. “Go easy on the red meat and friedfoods.”

• Fortified foods – add ingredients to food or drink in order to improveflavor or increase nutrients. “Fortified foods and beverages could be agood source of calcium.”

• Lean – meat with less fat. “Lean meat is best for your heart.”• Saturated fat – soaked in fat; oversupply of fat. “Fried foods like fried

chicken, hamburgers and French fries are high in saturated fat.”4. Learners take turns reading each category. Direct the learners to the bottom of

the back page of the Food Pyramid mini-poster, and ask:• “What foods are good sources of fat?” (fish, nuts, vegetable oils)• Give examples of non-liquid fats or solid fats. (butter, lard, shortening,

ghee, chicken fat)• “What is the minimum should you be physically active daily?”

(30 minutes)“If you want to lose weight, how many hours per day should youexercise?” (30–60 minutes)

• “For a 2,000-calorie diet, how much fruit and vegetables should you eatevery day? Meat and beans? Grains? Milk?”

Activity 3U.S. Food

Pyramid

5




5. Pair up learners and ask them to write sentences using at least 2 or 3 of thevocabulary words. Assist the sentence-building activity, and ask them to writetheir sentences on the board or chart paper. Have learners take turns readingtheir sentences. If there are any grammar or spelling mistakes, wait until theyhave finished reading, and then go over each sentence one at a time. Then askthe class if there are words that need to be changed. (NOTE: If there are manyerrors, you may wish to focus on a limited number.) Give learners have option tocopy some or all of the sentences.

6. Distribute Worksheet 11d, and ask learners to answer the nutrition questions ingroups or pairs. Check as a class.

1. Divide the class into pairs or groups of 2–3, depending on class size. Ask thelearners to look at their chart from Activity 1, and say: “How could you makeyour selections healthier? Which ones should you keep and which ones shouldyou change, and why?” Go around the room to facilitate discussion and assistthe groups as they make their changes. (If there are no changes, then the groupposts its chart on the board.) Learners should discuss and make their changesbased on what they have learned about the Food Pyramid (ex., instead of a canof coke, drink a glass of water).

2. Ask learners to switch partners/groups. Ask learners to discuss the changes theymade with their new partners, and to explain why they think these are healthierchoices. Explain that the group/pair will present to the class the changes that theother group came up with. Ask learners to present each other’s changes.Feedback and suggestions are recommended. Have everyone post their charts.

Post the following list on the wall where most of the class cannot see it. (Post onecopy per group, in different locations.) Divide the class into groups of 6. Eachgroup sends their first runner, who reads tip #1 and dictates to the group. The groupwrites it down. Then a second runner brings back tip #2. Continue until the list iscompleted:

1. Fresh fruit is healthier than canned. Canned food sometimes hassugar added.

2. Fresh vegetables are healthier than canned. Canned vegetables oftenhave sugar and salt added.

3. It is better to eat fruit than drink juice. Fruit has fiber, juice does not.4. If you drink juice, read the label. Some drinks are only 30% fruit.

The rest is sugar and water.5. Walnuts are a healthy snack. They have good fats and some protein.

But don’t eat too many.6. If you eat meat, choose lean meat. Eat small portions.7. Fish contains protein and some healthy fats that are good for the heart.8. If you don’t drink milk, you can get calcium from some green

vegetables (for example: kale, spinach, or collard greens).9. Bacteria grow faster at room temperature. Defrost meats in the

refrigerator, not in your sink.

Activity 4Revising the

Chart

Activity 5RunningDictation

Game:Health Tips

6




• Hand out Worksheet 11e (Nutrition Word Search).• If you wish, you can give learners the optional homework sheet (11f) on

alternative sources of calcium, as well.• Healthy Diet Diary

Hand out Worksheet 11g (My 3-Day Diet Chart). Ask learners to fill in theirown individual diet diary for 3 days. This activity will help them see what foods(and how much) they eat, and how they can control their consumption. Telllearners that the chart is just for personal use, but they may choose to share theircharts. If there is no English equivalent, tell learners they can write the names offruits and vegetables in their home language. Use the sample chart todemonstrate.(NOTE: Learners will use their individual diet diaries in Session 19: Using theInternet for Nutrition and Menu Planning.)

Homework

7

Adu

lt L

earn

erE

SOL

Prog

ram

Inte

rmed

iate

EN

GL

ISH

FO

R Y

OU

R H

EA

LTH

Par

ts o

f a

Hea

lth

y D

iet

ME

AL

S

Am

oun

t of

Foo

d

F

ood

Bre

akf

ast

Lunch

Sn

ack

Din

ne

r

Worksheet 11a – Parts of a Healthy Diet Chart 8



Worksheet 11b – Listening

Directions: Listen to Donna and Lisa talking. Then mark the statements

TRUE or FALSE. Correct any false information. The example is done for you.

Example:

women Two men are talking. False

1. Donna and Lisa used to be neighbors. ________

2. Lisa has lost some weight. ________

3. Donna took diet pills. ________

4. Donna has a lot of variety in her diet. ________

5. Lisa recognized Donna right away. ________

6. Donna and Lisa meet once a week. ________

7. Lisa says exercise is boring. ________

9



Worksheet 11c – Dialogue

Donna: Hi, Lisa! How have you been?

Lisa: I’m fine… Do I know you?

Donna: I’m Donna – I used to live in your building, remember?

Lisa: Donna? Oh, my – I didn’t recognize you! I haven’t seen you in ages! You look

absolutely wonderful! You’ve lost some weight, huh?

Donna: Yes, I have.

Lisa: What did you do? Did you take some diet pills? Or just starve yourself?

Donna: No, no! I’ve just been exercising regularly, and I’ve really improved my diet in the

last 8 months.

Lisa: I’ll bet you’ve had to give up a lot of your favorite foods. I remember how much you

love ice cream.

Donna: I still do – but now I don’t eat it everyday. I save it as a treat for special occasions.

The key is portion control. I go easy on ice cream. I’ve also cut down on red meat,

sweets, fried foods and junk food.

Lisa: That sounds boring.

Donna: Not really! I’ve discovered so many new things to eat. My diet now has much more

variety, actually. I’ve found so many new fruits and vegetables to choose from. I vary

the foods I eat everyday.

Lisa: And I can see the result. We need to get together so you can show me how you do it.

Donna: I’d love to! Here’s my number.

Lisa: Thanks, and here’s mine. Talk to you soon.

10



Worksheet 11d – Nutrition Questions

Read and answer the following questions:

1. What foods are good sources of fat?

2. Give examples of non-liquid fat.

3. What is the minimum one should be physically active daily?

4. If you want to lose weight, how many hours per day

should you exercise?

5. For a 2,000 calorie diet, how much fruit and vegetables should one eat every day?

6. How much meat and beans should one consume daily?

7. How much milk should one drink every day? How about grains?

11



Worksheet 11e – Word Search

Teacher’s Version

Nutrition Word Search

S I Q U S S C P C M M L Y E I

S L A E R E C A J F E C S S L

E S O O H C G Y L N X O V P O

V A R I E T Y A T C T N A I C

S E C R U O S I R C I S R N C

Y O G U R T L N A E L U Y A O

O U N C E S Q L X K V M M C R

P R O T E I N H A H Y E V H B

A P J D E T A R U T A S B X D

BEVERAGES BROCCOLI CALCIUM

CEREALS CHOOSE CONSUME

LACTOSE LEAN LENTILS

OUNCE PROTEIN SATURATED

SOURCES SPINACH VARIETY

VARY YOGURT

12



Worksheet 11f – Alternate Sources of Calcium

Calcium

Adults need 1,000 mg of calcium per day.

Milk has a lot of calcium. But some people do not drink milk or eat dairy foods.

Here are some other calcium-rich foods. Do you eat these foods? _____________________________________________________________________________________________________________________

Circle the foods you eat. Talk about it with your teacher and classmates.

I often eat… I sometimes eat…

Food Calcium (mg)

Soy beverage, calcium fortified, 1 cup 368

Sardines, Atlantic, in oil, drained, 3 oz 325

Tofu, firm, prepared with nigarib , ½ cup 253

Pink salmon, canned, with bone, 3 oz 181

Collards, cooked from frozen, ½ cup 178

Molasses, blackstrap, 1 Tbsp 172

Spinach, cooked from frozen, ½ cup 146

Soybeans, green, cooked, ½ cup 130

Turnip greens, cooked from frozen, ½ cup 124

Ocean perch (fish), Atlantic, cooked, 3 oz 116

Cowpeas (black eyed peas), cooked, ½ cup 106

White beans, canned, ½ cup 96

Kale, cooked from frozen, ½ cup 90

Okra, cooked from frozen, ½ cup 88

Beet greens, cooked from fresh, ½ cup 82

Bok choy (Chinese cabbage), cooked from fresh, ½ cup 79

Dandelion greens, cooked from fresh, ½ cup 74

Dried figs, 10 figs 269

Total cereal (General Mills), ¾ cup 250

Calcium-fortified orange juice, 8 oz 250

Navel orange, 1 medium 56

Broccoli, cooked, 1 cup 72

Seaweed, dried (Agar), 1½ Tbsp 75

Seaweed, dried (Hijiki), 1 Tbsp 80

13



My 3-Day Diet – Sample Chart

Teacher’s Version

(Sample Chart)

My 3-Day Diet

Date BREAKFAST LUNCH SNACK DINNER

07/21

1 cup coffee,

1 buttered

croissant,

2 strips bacon

½-cup rice,

4 oz. fish, broccoli,

apple

8 strawberries,

1 piece white toast

Salad, ½-cup rice,

broiled chicken

breast, 1 cup

orange juice

07/22 1 boiled egg, toast,

banana, tea

½-cup rice, salad,

2 drumsticks, soup

1 apple, cheese,

5 crackers

Meat with

bokchoy, potatoes,

1 cup cranberry

juice

07/23

1 bowl cereal with

milk, 1 banana,

1 cup coffee

Carrot-&-pea soup,

½ ham sandwich,

apple juice

1 mango

Tomato salad with

mozzarella cheese,

2 slices of bread,

tea

14

Adu

lt L

earn

erE

SOL

Prog

ram

Inte

rmed

iate

EN

GL

ISH

FO

R Y

OU

R H

EA

LTH

Food Pyramid Mini-Poster – 1 15

Adu

lt L

earn

erE

SOL

Prog

ram

Inte

rmed

iate

EN

GL

ISH

FO

R Y

OU

R H

EA

LTH

Food Pyramid Mini-Poster – 2 16

Documents

A Healthy Diet and the Food Pyramid - Queens Library Healthy Diet and the Food Pyramid ... emphasis on darker-colored vegetables and fruits, ... using them in a sentence