Guidelines for Guidelines for Healthful Eating Healthful Eating LSM Nutrition Lesson 5 & 6LSM Nutrition Lesson 5 & 6

Instant Activity Instant Activity

Make a word web of healthful eating Make a word web of healthful eating habits. Write “Healthful Eating” in the habits. Write “Healthful Eating” in the middle of a sheet of paper. Then, around middle of a sheet of paper. Then, around the edges of the paper, add phrases the edges of the paper, add phrases such as “Eat five fruits and vegetab;es a such as “Eat five fruits and vegetab;es a day” – one phrase for each of the major day” – one phrase for each of the major food groups. Connect these to the center food groups. Connect these to the center phrase. phrase.

Dietary Guidelines Dietary Guidelines

Are a set of recommendations for Are a set of recommendations for healthful eating and active living . healthful eating and active living .

The recommendations are grouped in The recommendations are grouped in three broad areas.three broad areas.

ABC’s of good health – will help you stay ABC’s of good health – will help you stay balanced and away from disease balanced and away from disease

A: Aim for Fitness A: Aim for Fitness

Aim for a healthy weight:Aim for a healthy weight: A healthcare A healthcare professional can help you determine a healthy professional can help you determine a healthy weight for your age height and body.weight for your age height and body.

Be physically active each day: Be physically active each day: Daily activity Daily activity benefits your overall health and can improve benefits your overall health and can improve fitness. fitness.

At least 60 minutes of moderate activity will At least 60 minutes of moderate activity will help to maintain fitness.help to maintain fitness.

B: Build a Healthy BaseB: Build a Healthy Base

The base of this food plan is the Food The base of this food plan is the Food Guide Pyramid Guide Pyramid

Make food Choices carefully – eat the Make food Choices carefully – eat the recommended number of daily servingsrecommended number of daily servings

Choose a variety of grains- especially Choose a variety of grains- especially whole grains whole grains

Keep food Safe to eat – When in doubt, Keep food Safe to eat – When in doubt, toss it out! toss it out!

Maintaining a Healthy Maintaining a Healthy WeightWeight

Here’s one way to get a rough idea of our daily Here’s one way to get a rough idea of our daily calorie needs.calorie needs. If you are If you are extremely inactive-extremely inactive- you need about 12 you need about 12

calories per pound to stay at your current weight. calories per pound to stay at your current weight. If you are involved in If you are involved in light activity,light activity, such as doing such as doing

homework or household tasks, you need about 15 homework or household tasks, you need about 15 calories per pound to maintain weight.calories per pound to maintain weight.

If you are If you are moderately activemoderately active, such as brisk walking, , such as brisk walking, cycling – you need about 20 calories per poundcycling – you need about 20 calories per pound

Example: If you are a moderately active person Example: If you are a moderately active person weighing 140 lbs, your needs are 140 x 20 or 2,800 weighing 140 lbs, your needs are 140 x 20 or 2,800 calories a daycalories a day

Food Guide PyramidFood Guide Pyramid

Useful tool to making good selections Useful tool to making good selections Represents a clear, useful depiction of current Represents a clear, useful depiction of current

recommendations for healthful eating.recommendations for healthful eating. Following these recommendations offers Following these recommendations offers

important health benefits to people of all ages. important health benefits to people of all ages. Including: Including: Increased energy and improved physical and mental Increased energy and improved physical and mental

performance performance Achievement of a healthful body weightAchievement of a healthful body weight Protection against five of the ten leading causes of Protection against five of the ten leading causes of

death, including stroke, cancers, diabetes and death, including stroke, cancers, diabetes and atherosclerosis.atherosclerosis.

On the Go Food ChoicesOn the Go Food Choices

Skipping a meal may seem easy, but its Skipping a meal may seem easy, but its hard on your growing body. To get the hard on your growing body. To get the balanced nutrition you need, plan ahead.balanced nutrition you need, plan ahead.

Make a list of at least five healthy food Make a list of at least five healthy food choices you can eat “on the run” or choices you can eat “on the run” or carry in your backpack. carry in your backpack.

Think about food rich in nutrients and low Think about food rich in nutrients and low in saturated fats and cholesterol. in saturated fats and cholesterol.

Moderate FatsModerate Fats

While some dietary fat is good for health, most While some dietary fat is good for health, most Americans eat too many fats.Americans eat too many fats.

The guidelines present no more than 30% of The guidelines present no more than 30% of daily calories come from fats. daily calories come from fats.

Most Americans consume a diet that averages Most Americans consume a diet that averages a significantly higher percentage.a significantly higher percentage.

Eating less fat, especially unsaturated lowers Eating less fat, especially unsaturated lowers your chance of cardiovascular disease. your chance of cardiovascular disease.

Moderation in SugarModeration in Sugar

You might think you don’t eat much added You might think you don’t eat much added sugar, but sugars are hidden everywhere! sugar, but sugars are hidden everywhere!

You an moderate sugar intake by :You an moderate sugar intake by : Learning to identify added sugars by their names Learning to identify added sugars by their names

( corn syrup, HFCS, honey, molasses – anything ( corn syrup, HFCS, honey, molasses – anything with an – ose ending!)with an – ose ending!)

Balancing foodsBalancing foods Limiting the intake or replacing regular fruit juice Limiting the intake or replacing regular fruit juice

with 100% fruit juice – or cutting the contents in half with 100% fruit juice – or cutting the contents in half with waterwith water

Choosing fresh fruits of canned fruit in water instead Choosing fresh fruits of canned fruit in water instead of syrups.of syrups.

Moderation in Salt Moderation in Salt

Sodium is an essential mineralSodium is an essential mineral Helps transport nutrients intro your cells Helps transport nutrients intro your cells

and helps move wastes out.and helps move wastes out. Helps maintain normal blood pressure Helps maintain normal blood pressure

and nerve function.and nerve function. Most Americans ingest too much from Most Americans ingest too much from

processed foodsprocessed foods

Moderation in Salt Moderation in Salt

Consuming less salt prevents high blood Consuming less salt prevents high blood pressure and may also benefit your skeletal pressure and may also benefit your skeletal system by decreasing the loss of calcium from system by decreasing the loss of calcium from bonesbones

Try this to moderate:Try this to moderate: Read food labelsRead food labels Season foods with herbs and spicesSeason foods with herbs and spices At restaurants – ask for foods without salt At restaurants – ask for foods without salt Taste foods before you salt themTaste foods before you salt them Choose fruits and veggies often Choose fruits and veggies often

Evaluating Evaluating

For lunch, Josh had a cheeseburger, For lunch, Josh had a cheeseburger, fries and a non diet soda. What could he fries and a non diet soda. What could he choose for his afternoon snack and choose for his afternoon snack and dinner to balance out his high fat, high dinner to balance out his high fat, high sugar high salt meal? sugar high salt meal?

Social Studies Social Studies

Choose a country and research their eating Choose a country and research their eating patterns patterns

You can interview a foreign studentYou can interview a foreign student Learn and find answers to questions such as: Learn and find answers to questions such as:

How many meals are eaten each day? How many meals are eaten each day? What are some typical meals?What are some typical meals? Are foods high or low in fat, sugar, and salt? Are foods high or low in fat, sugar, and salt? Are snacks an important part of the eating plan? Are snacks an important part of the eating plan? What percentage of meals are eaten at home? What percentage of meals are eaten at home? Are fast foods popular?Are fast foods popular?

Imagine you are from that countryImagine you are from that country

Write a letter describing your typical diet, Write a letter describing your typical diet, favorite foods…etc.favorite foods…etc.

Check work for spelling and grammarCheck work for spelling and grammar

Real Life ApplicationsReal Life Applications

Smart SnackingSmart Snacking In small groups, create a poster that In small groups, create a poster that

encourages teens to adopt healthful eating encourages teens to adopt healthful eating habits. habits.

Use labels, pictures from magazines, computer Use labels, pictures from magazines, computer graphics or your own illustrations.graphics or your own illustrations.

In a paragraph, explain your picture and why it In a paragraph, explain your picture and why it represents personal wellness.represents personal wellness.

AssessmentAssessment

Your work should provide evidence of the Your work should provide evidence of the following:following: Identification of healthful snacks low in fat Identification of healthful snacks low in fat

and sugarand sugar Explanation of how the information on labels Explanation of how the information on labels

can help you choose nutritious snacks and can help you choose nutritious snacks and mealsmeals