Lesson 2 – Guidelines for Healthy Eating

* Nutrition and Physical Activity

*Bell Ringer

*Get out Student Journal

*Pg. 5, Lesson 2 Journal Entry

*Make a list of the foods you tend to eat every day or several times a week.

***You will not have to share what you write.

*Dietary Guidelines

*Make half your plate fruits and vegetables

*Make at least half your grains whole grains

* Eat less fat (bad fat)

* Eat less added sugar (fat free hoax)

* Eat less salt

*Balance calories to stay at a healthy weight

*Developed by health and nutrition experts, updated very 5 years.

* Purpose – offer information and advise on how to eat in healthy ways and make food choices that will promote healthy and lower risk of disease.

*Vegetables and Fruits

*Provides vitamins, minerals, complex carbohydrates, and fiber.

*Naturally low in fat and will fill you up.

*Can help reduce the risk of certain diseases.

*Ask & Discuss

- What are some examples of fruits and vegetables you like to eat?

- Why is it important to eat whole grains?

*Whole Grains

*Provide complex carbohydrates, vitamins, and minerals.

*Grains give your body lasting energy in a form it can use easily.

*Whole grains contain all of their nutrients in their kernel, bran, or outside husk.

*Refined grains have these parts removed, which makes it so they don’t provide as much fiber or nutrition.

*Question:

- What are some examples of grains you like to eat?

*FatsWhat are some healthy sources of fat?

Why should you limit how much added sugar you eat?

*The body needs a certain amount of fat to stay healthy.

*Too much saturated or trans fat is not good!

*Eating too many foods that are high in fat can cause a person to gain weight.

*Fatty foods also tend to fill you up, causing you to eat less of the good foods.

*No more than 25-35% of calories from fat.

*Sugars

*Sugar is added to a lot of beverages and food (soft drinks and fruit drinks).

*Too much in diet can cause weight gain and tooth decay.

*Sweet foods tend to be simple carbohydrates (not nutritious).

*Question: What are some naturally sweet foods you can try?

*Ask & Discuss

*Question: Why is it important to limit how much salt you eat?

*Salt

*Salt contains the mineral sodium.

*Too much can lead to high blood pressure.

*Most people eat too much salt.

*Many packaged or processed foods contain a lot of sodium or salt.

*What are some ways you can add flavor without using salt?

*Ask & Discuss

*What does it mean to balance calories to stay at a healthy weight?

*Using Guidelines

*Following these guidelines will help you make choices that will keep your body strong and healthy and reduce your risk of disease.

*Go back to the list you made at the beginning of class.

*Look over the foods you tend to eat and put a star by any that meet or fit with the dietary guidelines.

*Circle or underline any that are less healthy choices according to the guidelines.

*What’s a Calorie

*A calorie is the amount of energy in a food

*The number of calories you need depends on your age, gender, and activity level.

*Use your daily calories to get the nutrients you need to keep your body strong and healthy.

*On average a person needs about 2,000 per day.

*Balancing Calories

*Food = fuel

*Extra energy is stored for later use… why most people gain weight if they eat too much.

*When food intake equals the energy expenditure, a healthy weight is maintained.

*How does your activity level affect the number of calories your body needs?

*Activity Level

*People can balance calories by eating less or burning off calories through exercise.

*The more you move your body, the easier it is to keep a healthy calorie balance.

*Important to understand the number of calories different types of foods provide. - Carbohydrates and proteins = 4 calories per gram, while fats contain 9 calories per gram

*If you continually eat more calories than you exert, you will eventually gain weight.

*Nutrient Dense Food

*A food is nutrient dense when it provides a lot of nutrition in relation to its calories.

*Foods and beverages that are low in solid fats and don’t contain added sugars or salt are more nutrient dense.

*Eating foods in their natural, rather than processed, forms can also help ensure you get the most nutrition from them.

- Examples: vegetables, fruits, seafood, eggs, beans, seeds, etc.

*Empty Calories

*Refers to foods that have a lot of calories, but do not provide much nutrition.

*High in solid fats and added sugars.

*Many calories but few or no nutrients.

*Close

*What are the 6 dietary guidelines?

*What is a calorie?

*How can you “balance” calories?

*Homework

*Homework:

*Food Log Handout (copy made from Workbook pg. 8)

*** DUE TOMORROW

* Work on presentation (information hunt and presentation)