Nutrition

Lesson 1

Why is it Important to Eat Healthy

The Students will be understand the benefits to eating an overall healthy diet through a variety of foods.

The Students will recognize the health risks of a poor diet & ways they can eat healthier.

Nutrition Learning Goal

The students will be able to summarize the benefits of healthy eating & potential consequences of not doing so.

Lesson 1 Learning Target

Food Groups Include Grains (especially Whole Grains) Fruit Vegetables Dairy Protein (low fat)

Eating these foods EVERYDAY is apart of an overall healthy diet. People who eat healthy reduce the risk for some Chronic Diseases The foods associated with the 5 major food groups provide

nutrients vital for health & maintenance of your body!

What are the food groups for the NEW MyPlate?

Healthy Food Plate

Proper nutrition promotes the optimal growth and development of children.

Healthy eating helps prevent

high cholesterol and high blood pressure

helps reduce the risk of developing chronic diseases such as

Heart disease

cardiovascular disease

Cancers

Diabetes

Why Eat Healthy?

A poor diet can lead to energy imbalance (e.g., eating more calories than one expends through physical activity) and can increase one’s risk for overweight and obesity.

Individuals who eat fast food one or more times per week are at increased risk for weight gain

Overweight

obesity.

Drinking sugar-sweetened beverages can result in weight gain, overweight, and obesity.

Consequences of a Poor Diet

Hunger and food insecurity (i.e., reduced food intake and disrupted eating patterns because a household lacks money and other resources for food) might increase the risk for lower dietary quality and under nutrition.

In turn, “under-nutrition” can negatively affect overall health, cognitive development, and school performance

Consequences of a Poor Diet

Most U.S. youth

Do not meet the recommendations for eating 2½ cups to 6½ cups* of fruits and vegetables each day

Do not eat the minimum recommended amounts of whole grains (2–3 ounces* each day)

Eat more than the recommended maximum daily intake of sodium (1,500–2,300 mg* each day)

Eating Habits of our Youth…

Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents aged 2–18 years, affecting the overall quality of their diets. Approximately half of these empty calories come from six

sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.

Adolescents drink more full-calorie soda per day than milk. Males aged 12–19 years drink an average of 22 ounces of full-

calorie soda per day, more than twice their intake of fluid milk (10 ounces)

females drink an average of 14 ounces of full-calorie soda and only 6 ounces of fluid milk.

Eating Habits of our Youth…

Eating a Healthy Balance of Fruits & Vegetables can… Reduce risk for:

heart disease, including heart attack & stroke

certain types of cancer

Obesity

type 2 diabetes

Eating Fruits & Veggies rich in potassium (bananas) can help lower blood pressure

Low Caloric Intake…

Half your plate should be filled with Fruits & Vegetables!!

Why Eat Healthy? Fruits & Vegetables

Why Is It Important To Eat Healthy? Fruits & Vegetables

Health Benefits No Cholesterol

Healthy Blood Pressure

Healthy Eyes, Skin & Helps protect against infections (Vitamin A)

Helps heal cuts & wounds (Vitamin C)

Healthy teeth & gums (Vitamin C)

Nutrients—Great source of: Dietary Fiber

Help reduce blood cholesterol levels

Feeling of fullness

Normal Bowel Movements

Potassium

Great Energy Source!!

Vitamin C

Vitamin A

Turn to the person next to you and discuss some of the benefits for an overall healthy diet.

What are some of your favorite fruits & vegetables to eat?

Why do you think young teens are not eating healthy?

Let’s take a few mins…

Why Is It Important To Eat Healthy? GRAINS

Health Benefits

Reduce risk of heart disease, type 2 diabetes & obesity

Help with constipation

Help with Weight Management

Helps prevent against birth defects in women

Important Nutrients

Dietary Fiber

Why Is It Important To Eat Healthy? Dairy

Health Benefits

Improved Bone Health

Especially During Childhood

Helps lower blood pressure in adults

Important Nutrients

Calcium

Helps build bones & teeth and maintain bone mass

Vitamin D

Help maintain proper levels of calcium

Why Is It Important To Eat Healthy? Protein

Health Benefits Building blocks for bones,

muscles, cartilage, skin & blood

One of 3 nutrients that provide calories

Fats & Carbs are the other two

Important to understand that this applies to only lean or low fat protein choices.

Diets high in saturated fats raise “bad” cholesterol levels in the blood Also known as LDL (Low Density Lipoprotein)

Increases risk for heart disease

Fatty cuts of beef, pork, lamb, bologna, salami, poultry such as duck, hot dogs & bacon

Eggs Yolks are high in cholesterol, egg whites are cholesterol free however

A high intake of fats makes it difficult to avoid taking in more calories.

More on Proteins

Turn to a person next to you and discuss the following:

The 5 food groups that make up MyPlate

Health issues that could be a result of a poor diet

Healthy choices related to each of the food groups

Take 3 mins and discuss….

Let’s Recap…

A. I can name ALL of the 5 food groups on the new MyPlate & could give one health benefit for each one if asked.

B. I can name ALL of the 5 food groups on the new MyPlate, but don’t think I can give examples of health benefits for each one.

C. I can name maybe 3 of the 5 food groups on the new MyPlate and give maybe give examples of health benefits.

D. I can’t name any of the food groups on the new MyPlate

Lesson 1 Part 1 Exit Slip Where are you at with this lesson??

Students will be able to explain how eating a balanced diet & being physically active can improve their overall wellness.

Part 2: Learning Goal

Video (21 mins)

Rumor or Fact Worksheet

Part 1—On Own

Part 2—Follow along with video

The New Dietary Guidelines

A. I understand the importance of Calorie Balance & can explain it if asked.

B. I understand what Calorie Balance is and that it’s important, but not 100% certain I can explain it.

C. I sort of get what it means to have Calorie Balance, but need more help understanding it completely.

D. I don’t understand what Calorie Balance is and need help.

Lesson 1 Part 2 Exit Slip Where are you at with this lesson??

Being physically active is a key element in living a longer, healthier, happier life

Physical Activity simply means movement of the body that uses energy.

It should be done at a moderate or vigorous intensity level to see the benefits.

Why is Physical Activity Important?

Why is Physical Activity Important?

Moderate Physical Activity

Walking Briskly (3.5mph)

Bicycling < 10 mph

General gardening

Dancing

Golf (walking, carry clubs)

Water Aerobics

Canoeing

Tennis (doubles)

Vigorous Physical Activity

Running/Joggings (5 mph)

Walking very fast

Bicycling > 10 mph

Heavy Yard Work

Swimming (freestyle laps)

Aerobics

Basketball (competitive)

Tennis (Singles)

Why is Physical Activity Important?

Being Physically Active Can Help… Increase chances of living longer Feel better about yourself Decrease chances of being

depressed Sleep well at night Move around more easily Stronger Muscles and bones Maintain healthy weight Be with friends Have fun

When you’re NOT active you’re more likely to…

Get heart disease

Get type 2 diabetes

Have high blood pressure

Have high cholesterol

Have a stroke

Aerobic activities can make you breathe harder and make your heart beat faster Moderate you can talk while you do them but you can’t sing Vigorous you can only say a few words before having to catch your

breath

Muscle Strengthening makes your muscles stronger Push ups Lifting weights Important to work all areas of the body

Bone Strengthening makes your bones stronger Jumping is a great activity Provides a force on the bones that promotes growth and strength

Balance & Stretching Enhance stability and flexibility which reduces risk of injury

Types of Physical Activity

1. Physical Activity must be done all at once each day

RUMOR

A person can receive health benefits from 10 min “doses” of P.A. Teens should accumulate 60 mins daily

2. Time in organized teams and clubs is the only type of P.A. that counts

RUMOR

There are many different activities that count as P.A.

FACT OR RUMOR?

3. Tomatoes are a fruit

RUMOR

They are a vegetable…

4. Many young people do not get enough physical activity for health benefits

FACT

63% of teens report being physically active for 60 mins each day

FACT OR RUMOR?

5. Calories only make you fat

RUMOR

Everyone needs to consume a certain level of calories to breathe

6. Ten minutes of walking to school is beneficial for teens

FACT

A person can receive health benefits from 10 min doses

FACT OR RUMOR?

7. People should include strength training and bone strengthening activities weekly

FACT

Choosing different types of P.A. will help your overall fitness levels

8. Strength training and bone strengthening activities count towards your 60 mins of P.A.

FACT

FACT OR RUMOR?

9. Physical activity must be atleast at a moderate intensity

FACT

To achieve the health benefits, moderate intensity is necessary

10. People should increase the amount of sodium they consume

RUMOR

In general, people in the US consume more sodium, or salt, than they need. We should reduce the amount of salt we take in.

FACT OR RUMOR?