Lesson 8 Good Choices

Transcription

1 Lesson 8 Good Choices In this lesson, students will: 1. Recognize the importance of choosing foods to keep their body in energy balance. 2. Compare the calories and nutrients in and foods. 3. Play an interactive action game that illustrates the concept of energy balance.* 4. Discuss the family component of the CATCH program. *Learning Objective Suggested Time 20 Outline: Lesson 8 Activities Audio/Visual Student Materials 1. Review Action Game 3. Homework 2 40 minutes Prior to this lesson, you will need to copy the food picture cards, preferably onto card stock, and cut them apart. Students will draw 66 food picture cards, each approximately 2 inches by 2½ inches, from the container. Families on the is an abbreviated version of the family program of homework activities for for Health 4. For the complete version of the family program, see the Exploration of Planet Strongheart Travel Guides at the end of this teacher s manual. 101

2 Activity 1: Review Purpose: Recognize the importance of choosing foods to keep their body in energy balance. A. Have students recall what energy balance means. (Eating about the same number of calories as their body needs) Ask them what can happen when they eat more calories than their body uses. (They may gain too much weight.) Emphasize that the foods they choose to eat affect their energy balance. Use the following dialogue box to review categories of foods. of the time. for Health lessons, you have learned about different categories of foods: that are less healthful after processing. processing) These are the foods you should choose most of the time. B. Tell students they are going to compare foods to see how different the nutrients and calories are in each one. C. Project Transparency B: Higher or Lower? Point out that this is Round 1 of an activity called D. relevant information below. Calories: A unit of food energy. Fat: There are different kinds, and some kinds are more healthful than others. But all kinds of fat have the same number of calories: 9 calories per gram. Total sugars: The total of the sugars that naturally occur in the food, and the sugars added to the food at a factory. Sodium: 102

3 E. Ask students to raise their hand if they think the corresponding amounts of calories and of each nutrient for the candy bar is higher than the amount for the banana. Repeat this for lower. Then write the correct amounts on the transparency, as shown below. (A key for Transparency C can be found at the end of this lesson.) Round 1 Banana (1 medium) Chocolate Peanut Candy Bar Calories F. Ask a few students to briefly comment on the differences between the two snacks. (Make sure that students are aware of the significant differences in calories, fat, and sodium.) Emphasize that the sugars in the banana are natural sugars, while the sugars in the candy bar are sugars that have been added at a factory. G. Project Transparency 16: Higher or Lower? compare calories and only a few nutrients in two foods from the same sections of the -- List. Point out that in each round the first food is a food and the second one is a food. H. amounts on a handout as you write them on the transparency. Distribute Handout 16: Higher or Lower? write the amounts for each food. As needed, remind them that fiber, listed in Round 2, is important because it helps to sweep the inside of their body clean. (A key for Transparency 16 can be found at the end of this lesson.) Round 2 Whole-grain Bagel Doughnut Calories Round 3 Cooked Pinto Beans (1 cup) Canned Pork and Beans (1 cup) Calories

4 Round 4 Roasted Chicken (no skin) Fried Chicken (with skin) Calories I. Ask a few students to briefly share what they have discovered from comparing the foods in Rounds more fiber. The pinto beans and the roasted chicken also have less sodium.) J. Announce that you are going to name a food and that, since they are becoming experts on healthful foods, you want them to suggest a few foods that could be eaten instead of that provided. foods Peaches canned in heavy syrup Bacon Possible food replacements Unsweetened soy milk Brown rice K. Encourage students to make good food choices whenever they have the opportunity. 104

5 Activity 2: Action Game Purpose: To play an action game that illustrates the concept of energy balance. A. Tell students they are going to play a game. Emphasize that they must listen carefully to the instructions. Hold up the container of the food cards and one food card. Explain the procedure as follows: that everyone in the class will do the exercise when that card is drawn by a student. everyone and say what it is. The student will then announce the exercise and number of repetitions and lead the class in the exercise. After that, the student will take the food card to their desk. the number of repetitions. also means to stay on your feet and not lose your balance. B. As needed, briefly demonstrate (or have a student demonstrate) each exercise that students will touches, knee lifts, march in place. C. Have students play the game until all the food cards have been drawn, or as time allows. D. Afterward, ask students whether they saw a pattern in the kinds of foods and the number of asking students who drew a card with 5 repetitions to raise their hand. Ask these students to name the foods on the cards. Do the same for the cards having 10 and 15 repetitions. E. Discuss why there are the most repetitions on the cards. (Answer: The foods have more calories [mostly from fat and added sugars]. When you eat foods, you need to do more exercise in order to use the calories and keep your body in energy balance.) F. Collect the cards that were drawn. 105

6 Activity 3: Homework Purpose: To briefly discuss Families on the 3, and receive Families on the 4. A. Point to the scoreboard, and ask all students who turned in a return slip for Families on the 3 to raise their hand. 1. Congratulate those students. 2. Encourage those students who have not completed Families on the 1, 2, or 3 to try to do so as soon as possible. a. Remind them that if their parent(s) is unable to do the homework with them, another adult or older brother or sister can. b. Ask those students who are having problems doing the homework or finding an adult to participate with them, to talk to you soon. B. Use the following dialogue box to briefly discuss Families on the 3, as time permits. C. Distribute Families on the 4. As time permits, briefly point out and describe the activities as follows: Questions About Sodium. Your team members will answer questions about their salt habits. Time Out for a Tip. There are tips on sodium, trans fats, fun indoor activities, and whole foods versus processed foods. Your parents can learn about these things just as you have in the classroom. Set a Goal to Reduce Sodium. Your team will name two ways to cut down Play Detective in Your Kitchen... Again. Your team will once again the lookout for trans fats. 106

7 It s Time to. Your team will list three indoor activities and then W, SHAP, or LHAP? Your team will have to decide if a food is a whole food Instead of... Team members will challenge each other to name food substitutes for foods. How Much More? foods. Recipe. High Points. Read the High Points together with your team and then post them where your family can see them. D. Encourage students to try to complete the activities with their home team as soon as they can and not wait until the night before their tip sheet is due. E. Tell students to write their name and your name on the return slip, as well as the date you will Activity 4: Lesson Summary Purpose: To review the main points of Lesson 8. A. following as needed: B. Point out that doing lots of activities can also help them keep their body in energy balance and that this is what the next lesson will be about. C. Encourage students to make good choices when they have the opportunity to select foods. D. to eat a whole food instead of a processed food. 107

8 Lesson 8 Transparency C Higher or Lower? ROUND 1 Banana (1 medium) Chocolate Peanut Candy Bar Calories 105 Fat (g) 0 Total Sugars (g) 14 Sodium (mg) 1 108

9 Lesson 8 Key to Transparency C Higher or Lower? ROUND 1 Banana (1 medium) Chocolate Peanut Candy Bar Calories Fat (g) 0 7 Total Sugars (g) Sodium (mg)

10 Lesson 8 Transparency 16 Higher or Lower? ROUND 2 Whole-grain Bagel Doughnut Calories 145 Fat (g) 1 Total Sugars (g) 1 Fiber (g) 3 ROUND 3 Cooked Pinto Beans Calories 245 Fat (g) 1 Sodium (mg) 2 Canned Pork and Beans (1 cup) ROUND 4 Roasted Chicken (no skin) Fried Chicken (with skin) Calories 111 Fat (g) 3 Sodium (mg)

11 Lesson 8 Key to Transparency 16 Higher or Lower? ROUND 2 Whole-grain Bagel Doughnut Calories Fat (g) 1 14 Total Sugars (g) 1 15 Fiber (g) 3 1 ROUND 3 Cooked Pinto Beans Canned Pork and Beans (1 cup) Calories Fat (g) 1 4 Sodium (mg) ROUND 4 Roasted Chicken (no skin) Fried Chicken (with skin) Calories Fat (g) 3 17 Sodium (mg)

12 Lesson 8 Handout 16 Name Higher or Lower? ROUND 2 Whole-grain Bagel Doughnut Calories 145 Fat (g) 1 Total Sugars (g) 1 Fiber (g) 3 ROUND 3 Cooked Pinto Beans Calories 245 Fat (g) 1 Sodium (mg) 2 Canned Pork and Beans (1 cup) ROUND 4 Roasted Chicken (no skin) Fried Chicken (with skin) Calories 111 Fat (g) 3 Sodium (mg)

13 Food Picture Cards Apple Cherries Grapes 5 Knee Lifts 5 Arm Circles 5 Lunges in Place Baked Chicken without Skin Black Beans Eggs 5-Second Jog in Place Skim Milk 5 Jumping Jacks Low-fat Plain Yogurt 5 Toe Touches Low-fat String Cheese 5 Knee Lifts 5-Second March in Place 5 Invisible Jump-ropes 113

14 Kidney Beans Brown Rice Tuna Packed in Water 5 Toe Touches 5-Second March in Place 5 Arm Circles Unbuttered Popcorn Graham Crackers Oatmeal 5 Knee Lifts Baked Tortilla Chips 5 Arm Circles Corn Tortilla 5 Lunges in Place Whole-wheat Bread 5 Knee Lifts 5-Second March in Place 5 Invisible Jumpropes 114

15 Cucumber Banana Pineapple 5-Second Jog in Place Onion 5 Jumping Jacks Orange 5 Toe Touches Broccoli 5 Knee Lifts 5-Second March in Place 5 Arm Circles 115

16 2% Milk Pancakes Baked Turkey with Skin 10 Knee Lifts Muffin made with Vegetable Oil 10 Arm Circles Swiss Cheese 10 Lunges in Place Chocolate Skim Milk 10 Toe Touches Toaster Pastry 10-Second March in Place Popcorn Popped in Vegetable Oil 10 Invisible Jump-ropes Natural Peanut Butter 10-Second Jog in Place 10 Jumping Jacks 10 Toe Touches 116

17 Eggs Fried in Vegetable Oil Low-fat Hot Dog Baked Fish Sticks 10 Knee Lifts Olive Oil 10-Second March in Place Low-fat Sour Cream 10 Arm Circles Vanilla Wafers 10 Knee Lifts Vegetable Oil 10 Arm Circles Chocolate 1% Milk 10 Lunges in Place Beans with salt added 10 Knee Lifts 10-Second March in Place 10 Invisible Jump-ropes 117

18 Potatoes Cooked in Olive Oil Baked French Fries Cornbread 10-Second Jog in Place Lean Ground Beef 10 Jumping Jacks Corn-on-the-Cob with Salt Added 10 Toe Touches Granola made with vegetable oil 10 Knee Lifts 10-Second March in Place 10 Arm Circles 118

19 Croissant Processed Cheese Whole Milk 15 Knee Lifts 15 Arm Circles 15 Lunges in Place Beef Gravy Fried Shrimp Fried Hash Browns 15 Knee Lifts 15-Second March in Place 15 Invisible Jump-ropes Potato Chips Corn Chips Fried French Fries 15-Second Jog in Place 15 Jumping Jacks 15 Toe Touches 119

20 Sweet Rolls Fried Chicken Fried Fish Sandwich 15 Knee Lifts Chocolate Candies 15-Second March in Place Pie 15 Arm Circles Ribs 15 Knee Lifts Hamburgers 15 Arm Circles Soft Drink 15 Lunges in Place Eggs Fried in Butter 15 Knee Lifts 15-Second March in Place 15 Invisible Jump-ropes 120

21 Families on the : Tip Sheet 4 QUESTIONS ABOUT SODIUM Get each member of your team to answer the following questions. 1. How often do you add salt to a food at the table? 2. When you add salt to a food, do you add a lot or a little? TIME OUT FOR A TIP: Sodium One ingredient of salt is sodium. It s important not to take in too much sodium. Why? Because too much sodium can cause high blood pressure in both kids and adults. Your body needs only 500 milligrams (mg) of sodium a day to function well. But up to 1,500 mg is still considered a healthy daily amount. By the way, this amount of 1,500 mg includes all the sodium you eat: what is naturally in foods; the salt added to foods by food manufacturers; the salt that s added to foods during cooking; and the salt you add just before eating them. Yet most Americans take in a lot more sodium than 1,500 mg each day. Consider this meal, for example: two extra-crispy fried chicken thighs, a biscuit, and macaroni and cheese. The person who ate this at a popular fast food restaurant took in 2,970 mg of sodium in that one meal alone! What can you do to reduce the amount of sodium you take in? packaging to find out how much sodium it contains. include canned foods and microwaveable meals. keeping the salt shaker off the table.) SET A AL TO REDUCE SODIUM Set a goal to cut down on the amount of sodium (or salt) that your family eats. We plan to cut down on the amount of sodium we eat by: 121

22 TIME OUT FOR A TIP: TRANS FAT In Families on the 2, you read about healthy and unhealthy fats. Fats that are liquid at room temperature are healthy fats. Fats that are solid at room temperature are unhealthy fats. There s one unhealthy fat that deserves more attention: trans fat. Trans fat is formed when a healthy liquid vegetable oil is made into an unhealthy solid fat by chemical processing. Trans fats are mostly found in processed foods. (They allow foods to sit on store shelves longer.) Yet scientists have discovered that too much trans fat can cause health problems. Because of this, more and more food companies are taking trans fats out of their products. To find out if a trans fat is in a food, look for trans label. Also read the list of ingredients to see if the food contains hydrogenated or partially hydrogenated fat or oil. These are trans fats. trans fat of less than 0.5 gram grams of trans fat on the label even though the ingredients list includes hydrogenated or partially hydrogenated fats or oils. PLAY DETECTIVE IN YOUR KITCHEN... AGAIN Get your team of detectives together again to inspect labels on jars and packages of foods in your kitchen. This time your task is to see how many foods contain a trans fat. Remember to look for any of the following on the food label: trans fat, hydrogenated fat or oil, or partially hydrogenated fat or oil. How many foods did your team of detectives find? 122

23 TIME OUT FOR A TIP: indoor PHYSICAL ACTIVITIES them often, don t let things like rain or nighttime darkness stop you. In other words, think outside the outdoor box! Here are a few suggestions for indoor activities: DANCE DO YOGA DO SIT-UPS CLIMB STAIRS DO STRETCHES DO STEP AEROBICS DO JUMPING JACKS JUMP-ROPE JOG IN PLACE SWEEP FLOORS DO CHEERLEADING LIFT SMALL WEIGHTS DO AN AEROBIC EXERCISE ROUTINE IT S TIME TO! List 3 indoor activities your team can do. The activities can be from the suggestions given above or they can be original ideas

24 TIME OUT FOR A TIP: Whole versus Processed Foods A whole food can be eaten in its natural state. Carrots, raw nuts, and apples are examples of whole foods. Many foods can t be eaten or usually aren t eaten in their natural state. These foods are processed before they re eaten. Some foods are still healthful after processing. In other words, they still provide healthful Yet many more foods become less healthful after processing. That s because during the processing either one or both of the following is done to the food: Healthful nutrients (such as vitamins, minerals, and fiber) are taken away. Sodium (salt), sugars, and/or fats are added. W, SHAP, or LHAP? Are these foods a W (Whole food), SHAP (food Still Healthful After Processing), or LHAP (food Less Healthful After Processing)? Write your answers then look at the key below. 1. 1% milk 5. dry-roasted almonds 2. potato chips 6. popcorn with butter 3. potato 7. french fries fried in trans fat 4. fresh pear 8. frozen blueberries KEY: 1. SHAP; 2. LHAP; 3. W; 4. W; 5. SHAP; 6. LHAP; 7. LHAP; 8. SHAP INSTEAD OF... the following game. Families on the 1. One person on the team will name a food from the column of any section. Another person has to name a food that would be a good (and more healthful) replacement for the food. After the person has named 5 foods, change roles. 124

25 HOW MUCH MORE? It s time for your team to play a game. Here are the directions: 1. The student tells the adult(s) the number of calories and the amounts of fat, trans fat, and sodium in each whole food or food that is still healthful after 2. The student asks the adult(s) to guess the corresponding number of calories and the amounts of fat, trans fat, and sodium in a similar kind of food that is 3. How close were the adult s guesses to the correct number and amounts for HEALTHFUL LESS HEALTHFUL ROUND 1: Roasted chicken breast (1 cup): Chicken pot pie (1 serving) Calories: 242 Calories: 770 Fat: 6.3 grams Fat: 40 grams Trans fat: 0 grams Trans fat: 14 grams Sodium: 99 mg Sodium: 889 mg ROUND 2: Baked potato (small): Potato chips (1.5-ounce bag) Calories: 145 Calories: 233 Fat: 0.2 grams Fat: 16 grams Sodium: 14 mg Sodium: 223 mg ROUND 3: Fresh blueberries (1 cup): Blueberry toaster pastry Calories: 84 Calories: 212 Fat: 0.5 grams Fat: 7 grams Sodium: 1 mg Sodium: 180 mg ROUND 4: Whole-wheat bread (1 slice): Blueberry toaster pastry Calories: 69 Calories: 371 Fat: 1 grams Fat: 19 grams Sodium: 132 mg Sodium: 467 mg 125

26 How did they taste? RECIPE: FROZEN FRUIT FAVORITES Ingredients: 2 cups 100% orange juice or other 100% fruit juice 12 bite-sized pieces of fruit (like bananas, strawberries, grapes, pineapple) Utensils: measuring cup knife ice cube tray Steps to follow: 1. Put a bite-sized piece of fruit in each section of an ice cube tray. 2. Pour fruit juice into the tray. 3. Carefully place the tray in the freezer. 4. Wait at least an hour until the cubes of juice harden. 5. Add the cubes to a glass of fruit juice, or eat them plain. Makes 4 servings POST THESE HIGH POINTS OF TIP SHEET 4 ON YOUR FRIDGE It s best to eat lots of whole foods and foods that are still healthful after processing. (You ll manage to do this if you eat more foods than foods, and more foods than foods.) Look for clues on food labels to discover how healthful the foods are especially processed foods. In many processed foods, either healthful nutrients (such as vitamins, minerals, and fiber) have been taken away, or else sodium, sugars, and/or fats have been added. Avoid processed foods that contain a trans fat. When you can t do outdoor physical activities, do indoor physical activities! YES! We read the information and did most of the activities in Families on the 4. Check the adults on your home team for Families on the 4: Mom Dad Other Student Teacher DUE DATE FOR RETURN SLIP 126