Workbook Module 3: Let s eat healthy. Student Name:

Transcription

1 Workbook Module 3: Let s eat healthy Studet Name:

2 Welcome to FLASH (Fu Learig Activities for Studet Health) Module 3. I the Uited States, more studets are developig type 2 diabetes tha ever before. Type 2 diabetes is a disease that prevets the body from usig food i the right way; this causes the amout of sugar i the blood to be too high. High blood sugar is uhealthy ad ca cause problems for your body. For more iformatio about type 2 diabetes, see the Questios ad Aswers sectio at the ed of your teacher maual or studet workbook o pages 51 ad 52.

3 3 Sessio 1 Are You Makig Healthy Food Choices? TABLE OF CONTENTS 7 Sessio 2 Food Facts for Healthier Choices 13 Sessio 3 What s i Sacks? 17 Sessio 4 Choose Healthier Sacks 21 Sessio 5 Sack ad Fast Food Makeover 29 Sessio 6 STOP Thik Before You Eat 33 Sessio 7 Problem Solvig 39 Sessio 8 Desigig a Sack Promotio (Part 1) 43 Sessio 9 Desigig a Sack Promotio (Part 2) 47 Sessio 10 Desigig a Sack Promotio (Coclusio) 51 Questios ad Aswers About Diabetes 53 FLASH Bous Activities 1

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5 Sessio 1: Are you Makig Healthy Food Choices? Goals: To lear what you are eatig. To lear about how healthy your food choices are. Itroductio ad Istructios: Each day, to be healthy, you eed at least oe hour of physical activity. Research shows that if you are more active, you are less likely to develop type 2 diabetes. I additio to how physically active you are, your health ad risk of developig type 2 diabetes ad other medical problems are iflueced by what you eat. If you wat to build a wiig sports team, you wat to choose the best players for the team. If you wat to have a great bad, you wat to select the best musicias. I the same way, for you to be the best you ca be, you wat to choose to eat the healthiest food for your body. I these te FLASH sessios, you are goig to lear about how to choose healthier food, ad you are goig to become more aware of the calorie ad fat cotet of the food you eat. Learig this iformatio ad practicig makig good food choices will help you be your best. O page 5 you will see a place settig surrouded by differet types of food. Read the directios o page 4 ad make your best guess about the umber of times that you eat each of the foods show o page 5 durig a typical week. For each food pictured, write a umber i the rig that represets the umber of times you eat that food durig a typical week. 3

6 Sessio 1: Are You Makig Healthy Food Choices? Thik back over the last week about what you ate o week days ad o the weeked. Make your best guess about the umber of days you ate each of these foods durig a typical week. For each food pictured write a umber i the rig that represets the umber of times you eat that food. For example, you might write: 7 iside the colored rig ext to the food if you eat it oce a day (or more ofte). 3 iside the colored rig ext to the food if you eat it oly a few times a week. 0 iside the colored rig ext to the food if it is somethig you hardly ever or ever eat. GREEN: These foods are geerally healthier choices. Whe eate i the recommeded servig size, they are low i calories ad fat. RED: These foods are high i calories from sugar or fat. Foods high i fat ad/or sugar usually are ot the healthiest choices. Eatig these foods oce i a while i small amouts ca be OK. Eatig too much of these foods may cause you to gai extra weight. YELLOW: These foods ca be more healthy or less healthy depedig o how they are made. For example, the words extra crispy ad deep fried are clues that a simple, utritious food, like a piece of chicke or a potato, has bee made much higher i calories ad fat tha your body eeds. Aother way that a food ca be made higher i calories ad fat has to do with the extras that get added o top of them like whe you add extra cheese sauce or regular creamy rach dressig. I geeral, GREEN foods are healthier tha RED foods, ad YELLOW foods ca be more healthy or less healthy depedig o how they are made. Durig these FLASH sessios, you will become more aware of the calories ad fat i food, ad you will work o fidig healthier food i ad out of school. The goal is to fid healthier fast food ad sacks that you like, ad to teach this to each other. Now cout up your totals for the three differet colors ad write them i the matchig colored rigs i the ceter of the page. 4

7 Sadwich Popcor Chocolate cady bar Veggie burrito Regular soda or fruit flavored drik Cookie or cake Fruits Cady Vegetables Grilled fast food sadwich Super-sized fast food sadwich Nacho chips or Frech fries with or without toppigs Low calorie sack package 1% or ofat (skim) milk Fried chicke Whe you ve fiished, tur the page ad try the Challege Questio. 5

8 Sessio 1: Are You Makig Healthy Food Choices? Challege Questio: Istructios: Circle a sample label for every time, durig the last week, that you read the Nutritio Facts label o a packaged food that you ate. If you have already leared to check labels ad have read te or more, cogratulatios. This is a useful skill for makig healthy food choices. If you have t leared to do this yet, do t worry. I the upcomig FLASH sessios, you will be learig all about what to look for o the Nutritio Facts label. Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Nutritio Facts Servig Size 1 Cup (240ml) Servigs Per Cotaier 2 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 Amout Per Servig Calories 220 Calories from Fat 70 % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g % Daily Value* Total Fat 8g 12% Saturated Fat 3g 18% Tras Fat 0.5g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Cholesterol 25mg 8% Sodium 790mg 33% Total Carbohydrate 25g 8% Dietary Fiber 7g 28% Sugars 7g Protei 13g Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Vitami A 15% Vitami C 4% Calcium 2% Iro 10% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Percet of Calories from: Fat 32.7% Carbohydrate 45.5% Protei 23.6% If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 6

9 Sessio 2: Food Facts for Healthier Choices Goals: To thik about your reasos for choosig differet foods. To lear facts about food so you ca make healthier choices. News FLASH: We all eed food because it is fuel for our bodies. If you wat the best fuel for your body, choose food with fewer calories ad less fat. You will ot be sorry. Itroductio ad Istructios: Today you will work with a parter to lear about differet foods ad what makes some foods healthier tha others. Foods with fewer calories ad less fat (the oes that were GREEN foods) are usually healthier choices. Let s begi by lookig at your ow reasos for choosig the food you eat. See the thought bubbles over the studets o pages 8 ad 9? These give a lot of differet reasos for food choices ad for choosig healthier foods. Write your iitials i the bubbles that give reasos that are the most like your ow. Choose as may as you wat. Use the empty bubbles to write i ay other reasos you have for your food choices. Be sure to discuss what you wrote with your parter. 7

10 Sessio 2: Food Facts for Healthier Choices We all have differet reasos for what we choose to eat. 1. Most of the time, these are the reasos for my food choices: I m hugry Tastes good Smells good It s luchtime I m bored It s the oly thig at home 8

11 Sessio 2: Food Facts for Healthier Choices 2. Whe I choose healthier food, I do it for these reasos: I eed eergy It helps me do better work I wat to feel my best I wat to be strog I have a big game tomorrow I wat to be healthy Whe you are fiished, read Key Food Terms ad What They Mea o the ext page, ad the tur to page 11 ad complete the Food Facts Crossword Puzzle. 9

12 Sessio 2: Food Facts for Healthier Choices Key Food Terms ad What They Mea CALORiES Calories are fuel for your body, just like gas is fuel for a car. Calories give your body the eergy to stay alive, play, grow, ad work. Calories come from what you eat ad drik. If you do ot eat ad drik eough calories, your body will ot ru well. If you eat ad drik more calories tha you eed, the calories are stored as body fat. Over time, this ca icrease your risk of extra weight gai ad type 2 diabetes. NuTRiENTS A utriet is a substace i food that the body eeds for health. Calories, fat, carbohydrates, protei, vitamis, mierals, water, ad fiber are all utriets. FAT Fat is a source of calories. It cotais more tha twice as may calories as the same amout of carbohydrate or protei. It is best to eat fats i small amouts. Foods that cotai maily fat iclude oil, margarie, butter, mayoaise, regular salad dressig, baco, gravy, cream, cream cheese, shorteig, lard, ad sour cream. FibeR Fiber is the part of food that is ot digested. It helps move food through the body. Fiber is foud i fruits, vegetables, whole grai breads ad cereals, beas, peas, ad letils. CARBOHYDRATES Carbohydrates (sometimes called carbs for short) are a source of calories ad are foud i may of the foods that people eat. Carbohydrates have fewer calories tha the same amout of fat. But it s still importat to be careful about the amout of carbohydrates i the food you eat ad the amout of fatty food you add to them (like margarie o bread or gravy o mashed potatoes). Starch ad sugar i foods are carbohydrates. Starch Starch is i breads, pasta, cereals, rice, potatoes, beas, peas, ad letils. Sugar Sugar is aturally preset i fruits, milk, ad vegetables. Added sugars are i desserts, cady, syrup, ad jam. Kids of added sugars are hoey, brow sugar, ad white sugar that you add to food from a sugar bowl. PROTEiN Protei is a source of calories ad it also makes ad repairs muscles, ski, ad other tissues. Examples of foods that are maily protei are chicke, turkey, fish, beef, milk, cheese, eggs, tofu, beas, peas, ad letils. As with carbohydrates, protei has fewer calories tha the same amout of fat. But it s still importat to watch the amout you eat ad ay fats that are added i preparatio or as toppigs. GRAM A gram is a uit of mass. Fat, carbohydrates, ad protei are measured i grams. To give you a referece, a teaspoo of butter or margarie (the amout that most people spread o oe piece of toast) cotais about 5 grams of fat. ViTAMiNS AND MiNERALS Vitamis help your body fuctio. These iclude vitamis A, B-complex, C, D, E, ad K. Mierals help you build strog boes ad teeth ad stay healthy. These iclude calcium, iro, magesium, phosphorus, potassium, sodium, ad zic. 10

13 Sessio 2: Food Facts for Healthier Choices Food Facts Crossword Puzzle Possible Aswers: 10 Sugar Fiber Gram Carbohydrates Mierals Calories Protei Starch Fat Vitamis Nutriets 11 ACROSS 4 Regular salad dressig is mostly. 7 Ca be foud i food aturally or added to food. 9 This utriet has fewer calories tha the same amout of fat. 10 Chicke is mostly. 11 Kow by a letter like A, B, C, or K. DOWN 1 Breads are mostly. 2 Keep boes ad teeth strog. 3 Not digested by your body. 5 Your body s fuel. 6 A word that meas all the kids of substaces i foods that the body eeds for health. 8 A uit of mass used to measure fat i food. If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 11

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15 Sessio 3: What s i Sacks? Goals: To lear how may calories are i differet sacks. To lear how much fat is i differet sacks. News FLASH: We eed to kow about what is i food ad use that iformatio to make healthier choices about what we eat. Start today by choosig a healthier sack to eat. Itroductio ad Istructios: Today you will lear more about sacks. Everyoe ejoys sacks, ad you wat to pick the healthiest sack wheever you ca. You might choose a sack because it tastes good, because it is what your frieds are eatig, or because it costs 50 cets ad that s all the moey you have i your pocket. You also might choose a sack because it is healthier ad will help your body grow ad work at peak performace. All food has calories, icludig your sacks. Just like gas is fuel for a car, calories are fuel for your body. They give your body the eergy to stay alive, play, grow, ad work. Calories come from what you eat ad drik. If you do ot eat ad drik eough calories, your body will ot ru well. If you take i more calories tha you eed, the calories are stored as extra body fat. This ca icrease your risk for extra weight gai ad type 2 diabetes. I this sessio, you are goig to lear more about the calories ad fat grams i the sacks you eat. The table shows how may calories the average 11 to 14 year-old eeds each day. These are the approximate rages that are ofte used by the experts i utritio ad physical activity. However, idividual eeds are differet. For example, if you are ivolved i a lot of regular, vigorous activity, you may eed more calories. Whe you are growig, you also eed more calories. O the other had, if you are very iactive, you eed fewer calories. How May Calories Do I Need Each Day? Age Calories Needed Each Day girls 11 to 14 years old 1700 to 2300 calories a day boys 11 to 14 years old 1900 to 2800 calories a day Sice boys ad girls are differet, their calorie eeds are a little differet too. Now tur to page 14 ad work with your parter to rak the differet sacks from 1 with the fewest calories to 6 with the most calories. After you have fiished rakig the sacks with your parter, try to aswer the challege questio o page 15. Whe you are doe, tur to page 16 to review the correct aswers to the sack rakig. If you have time, you may work o the bous activities at the ed of the book. 13

16 Sessio 3: What s i Sacks? Make your best guess, ad try to rak the pictured sacks. O the lies at the side of the page, write the ames of the sacks i order from the oe with the fewest calories to the oe with the most calories. 27 cheese curls 1 Fewest Calories 1 orage Large Frech fries 1 6-ouce low fat yogurt baby carrots 2 cupcakes 6 most Calories Whe you have agreed o your rakigs, tur the page to try the challege questio. 14

17 Challege Questio: Ca ayoe ame a healthier sack that is ow beig served i the cafeteria or the school store? Whe you are doe, tur the page to check your aswers to the calorie rakigs. 15

18 Sessio 3: 2: Food Facts What s for i Healthier Sacks? Choices Compare We all have your differet rakigs reasos with the for aswers. what we choose to eat. 1. Most of time, these are the reasos for my food choices. 27 cheese curls Large Frech fries Total Food Calories Grams of fat 1 20 baby carrots orage ouce low fat yogurt (1/2 tsp) 4 27 cheese curls (3.5 tsp) 5 2 cupcakes (2 tsp) 1 orage 6 1 large fries (6 tsp) 1 6-ouce low fat yogurt A large servig of Frech fries has 6 teaspoos of fat. 20 baby carrots 2 cupcakes If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 16

19 Sessio 4: Choose Healthier Sacks Goals: To lear how to read the Nutritio Facts label o food. To lear how to choose healthier sacks. To practice usig Nutritio Facts labels to choose healthier sacks. News FLASH: Some food may look good but you ca see the truth o the Nutritio Facts label. Start lookig at the food labels o what you eat. You may be surprised at what you fid. Itroductio: I the secod FLASH sessio, you leared how food helps your body stay healthy. I the last FLASH sessio, you leared about the calories ad fat i sacks. Today i FLASH we are goig to use the Nutritio Facts label o food to choose which h sacks are healthier. May utriets i food that are importat to health are listed o the Nutritio Facts label. Of all the utriets listed o the label, we are goig to focus o three pieces of iformatio: servigs, calories, ad grams of fat. O pages 18 ad 19 of your workbook are Nutritio Facts labels from a small bag of potato chips, a big bag of potato chips, ad a small bag of pretzels. First let s review them. The you will work i groups to play the Sacks Card Game. 17

20 Sessio 4: Choose Healthier Sacks The Nutritio Facts label describes the amout of calories, fat, ad other utriets that are i the servig size listed o the label. This may ot be the amout you eat or what you thik of as oe servig. If you eat twice the servig size o the label, you will get twice the calories, fat, ad other utriets that are listed o the Nutritio Facts label. Healthier sacks have less total fat per servig. Fat is measured i grams, a uit of mass. Most sacks with less fat are better for your health tha food with more fat. Nutritio Facts Servig Size 1 oz Servigs Per Cotaier 1 Amout Per Servig Calories 150 Calories from Fat 90 % Daily Value* Total Fat 10g 15% Saturated Fat 1g 5% Polyusaturated Fat 3g Moousaturated Fat 6g Tras Fat 0g Cholesterol 0mg 0% Sodium 180mg 7% Total Carbohydrate 15g 5% Dietary Fiber 1g 4% Sugars 0g Protei 2g Vitami A 0% Vitami C 0% Calcium 0% Iro 2% Vitami E 10% Thiami 2% Niaci 6% Vitami B 6 4% Phosphorus 4% Magesium 4% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Nutritio Facts For Sigle servig size bag of potato chips Healthier sacks have fewer calories per servig. Some sacks are high i calories, but it s OK to eat them oce i a while, i small amouts. Aim for sacks with fewer calories. I each servig, healthier sacks have more of the utriets your body eeds for good health. Fiber is the part of food that is ot digested ad helps move food through the body. Protei helps you build ad repair all the parts of your body. Vitamis help your body fuctio. Mierals help you build strog boes ad teeth. 18

21 Nutritio Facts from a large bag of potato chips Nutritio Facts Servig Size 1 oz Servigs Per Cotaier 12 Amout Per Servig Calories 150 Calories from Fat 90 % Daily Value* Total Fat 10g 15% Saturated Fat 1g 5% Polyusaturated Fat 3g Moousaturated Fat 6g Tras Fat 0g Cholesterol 0mg 0% Sodium 180mg 7% Total Carbohydrate 15g 5% Dietary Fiber 1g 4% Sugars 0g Protei 2g Vitami A 0% Vitami C 0% Calcium 0% Iro 2% Vitami E 10% Thiami 2% Niaci 6% Vitami B 4% Phosphorus 4% Magesium 4% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g 6 Nutritio Facts from a sigle servig bag of pretzels Nutritio Facts Servig Size 1 oz Servigs Per Cotaier 1 Amout Per Servig Calories 110 Calories from Fat 10 % Daily Value* Total Fat 1g 2% Saturated Fat 0g 0% Tras Fat 0g Cholesterol 0mg 0% Sodium 120mg 5% Total Carbohydrate 24g 8% Dietary Fiber 1g 4% Sugars <1g Protei 3g Vitami A 0% Vitami C 0% Calcium 0% Iro 0% * Percet daily values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Calories 2,000 2,500 Total Fat Less tha 65g 80g Saturated Fat Less tha 20g 25g Cholesterol Less tha 300mg 300mg Sodium Less tha 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Summary Remember: Nutritio Facts labels ca help you choose healthier sacks. Pay attetio to the servig size o the label compared to the amout you eat. First look for sacks that are lower i calories ad fat. It is extra healthy if they are also rich i vitamis, mierals, protei, ad fiber. Keep i mid that some healthier sacks do t have labels, such as fruits (like a apple) or vegetables (like carrot sticks). If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 19

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23 Sessio 5: Sack ad Fast Food Makeover Goals: To lear that food ca be higher or lower i calories ad fat depedig o how it is made, what is added, ad how much you eat. To uderstad that choosig smaller portios is healthier. To practice replacig higher calorie ad higher fat food with lower calorie ad lower fat food. News FLASH: Did you kow that the toppigs you put o food ca really add a lot of calories? Thigs like baco, butter, salad dressig, ad gravy ca add extra calories ad fat that your body does ot eed. So keep those to a miimum, or try low fat toppigs like low fat salad dressig or salsa. Itroductio ad Istructios: Today you will cotiue to lear about how foods differ i calories ad fat. You will practice makig over sack ad fast food choices studets ofte eat. It is OK to eat some fat i your food, but it is easy to eat too much if you are ot careful. Too much fat is like extra baggage that ca lead to extra weight gai. Oe reaso this happes is that fat is loaded with calories. I fact, you leared i earlier sessios that fat has twice as may calories as the same amout of protei or carbohydrates. Over time, eatig more calories tha you bur by beig physically active may lead to extra weight gai. This ca icrease your risk for health problems like type 2 diabetes. 21

24 Sessio 5: Sack ad Fast Food Makeover The followig are two examples of how easy it is to add calories ad fat to a food. Example #1: Potato SMALL BAKED POTATO 130 calories 0 fat grams (w/ 1 tablespoo of butter add 100 calories ad 11 fat grams) SMALL FRENCH FRIES 250 calories 13 fat grams LARGE FRENCH FRIES 570 calories 30 fat grams Whe you eat a small baked potato, you eat 130 calories with almost o fat. Whe you eat the same amout of potato sliced ito strips ad fried i oil to make Frech fries, the calories icrease to 250 ad the fat to 13 grams because of the oil. If you eat a extra large servig size, you are ow at over 500 calories ad 30 grams of fat. See the differece fat ad portio size make? If you top those fries with extra cheese or rach dressig, you icrease the calories ad fat eve more. Example #2: Fast Food Chicke Sadwiches GRILLED CHICKEN SANDWICH 320 calories 7 fat grams CRISPY CHICKEN SANDWICH 450 calories 17 fat grams EXTRA CRUNCHY CHICKEN SANDWICH WITH SAUCE 510 calories 28 fat grams Whe you have a choice, try to pick grilled or baked food istead of fried food. Usually the bigger sadwich has more calories ad fat. 22

25 Sessio 5: Sack ad Fast Food Makeover GROUP LEADER READS ALOUD Now that you have the basic idea of makig over food, you are goig to work as a group to make over sacks ad fast food. We ca use the Food Makeover Guide o page 26 to help us make healthier food choices. Our goal is to practice replacig each food item we are give with a lower calorie, lower fat choice that is healthier for us. It s our tur to make over differet foods. What do you choose? Istead of fried chicke wigs, we choose. Istead of a side salad with cheese, baco bits, croutos, ad 4 tablespoos of regular rach dressig, we choose. This food is a better choice because. This food is a better choice because. 23

26 Sessio 5: Sack ad Fast Food Makeover Istead of potato chips, we choose. This food is a better choice because. Istead of three large chocolate chip cookies, we choose. This is a better choice because. 24

27 Sessio 5: Sack ad Fast Food Makeover Istead of a ca of regular soda for our drik, we choose. This is a better beverage choice because Cogratulatios. You have just practiced skills that you ca use agai whe eatig at school, home, or at a restaurat.. 25

28 Sessio 5: Sack ad Fast Food Makeover Use this guide to help you select healthy food for your sack ad fast food makeover. FOOD MAkEOVER GuiDE Sack or Side items Total Calories Grams of Fat Small Frech Fries Pretzels (1 ouce bag) Small Gree Salad with 2 tablespoos of Fat Free Rach 80 0 Cor (1 cup) Pieapple, i juice (1/2 cup) 74 0 Orage 80 0 Apple 75 0 Grapes (1 cup) Driks Total Calories Grams of Fat Soda (cola, 12 ouce ca) Water (ay amout) 0 0 Orage Juice (12 ouce bottle) Chocolate Milk (2%, 8 ouces) Chocolate Milk (1% low fat, 8 ouces) White Milk (1% lowfat, 8 ouces) White Milk (skim or ofat, 8 ouces) Sadwiches/Fast Food Sadwiches Total Calories Grams of Fat Sigle Patty Cheeseburger Sigle Patty Hamburger (o cheese) Fried Filet of Fish Sadwich Turkey Submarie Sadwich (o cheese, 6 iches) Peaut Butter & Jelly (2 tablespoos of regular peaut butter, tablespoo of grape jelly, 2 slices white bread) Hot Dog with Bu Sweets Total Calories Grams of Fat 2 Chocolate Chip Cookies (large) Fig Newtos Small Soft-Serve Vailla Coe Chocolate Ice Cream (1 cup) Froze Yogurt (fat-free, 1 cup) Hot Fudge Sudae (1 cup) Cheesecake (4 ouces)

29 SMART EATiNG CHALLENGE example i am willig to make over oe of my ow favorite high calorie, high fat foods. Place your iitials ext to oe of the followig three makeover methods (pick the oe where you are most likely to be successful). Please fill i the blaks ad be as specific as possible about what you will do. Sessio 5: Sack ad Fast Food Makeover 1. This week istead of I will choose a food that is steamed, grilled, or baked istead of fried or deep fried. Name a high fat food you eat frequetly. grilled chicke fried chicke Name the food you will choose ad how it is made 2. This week istead of addig extra cheese ad baco to my hamburger I will choose to eat the food plai or with ofat or low fat toppigs. Name a high fat food toppig you eat frequetly. I will eat it with just ketchup. JR BJ JR Name whether you will eat the food plai or with ofat or low fat toppigs BJ SMART EATiNG CHALLENGE 3. This week istead of I will choose to eat a food that is a smaller size. a extra large servig of Frech fries Name a food that you eat ofte i a larger size small Frech fries Name the food you will choose, ad ame the portio size TS TS i am willig to make over oe of my ow favorite high calorie, high fat foods. Place your iitials ext to oe of the followig three makeover methods (pick the oe where you are most likely to be successful). Please fill i the blaks ad be as specific as possible about what you will do. 1. This week istead of Name a high fat food you eat frequetly I will choose a food that is steamed, grilled, or baked istead of fried or deep fried.. Name the food you will choose ad how it is made 2. This week istead of Name a high fat food toppig you eat frequetly I will choose to eat the food plai or with ofat or low fat toppigs.. Name whether you will eat the food plai or with ofat or low fat toppigs 3. This week istead of Name a food that you eat ofte i a larger size I will choose to eat a food that is a smaller size. If you fiish early, tur to pages 53 to 58 i the Name the food you will choose, ad ame the portio size back of your workbook to do the bous FLASH activities. 27

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31 Sessio 6: STOP Thik Before You Eat Goals: To thik about what makes food choices more healthy or less healthy. To become more aware of your eatig habits through self moitorig. ews flash: It may surprise you to fid out that people make over 200 decisios about food every day. We make a lot of these decisios without thikig, so stop ad thik what would a healthier choice be? Itroductio ad Istructios: To lear more about healthy eatig, we are goig to play the HEALTHY Food Game. First you will guess the foods o each game card by listeig carefully to the clues ad takig otes. The, to thik about what goes ito choosig healthier food, you will ask five questios. The first three are the same oes we have bee learig about (how food is made, extra toppigs added, ad the amout you eat). Look at the had pictured o page 31. These five questios ca help you choose food with fewer calories ad less fat. Every time you aswer yes to a questio, the food gets 1 poit. After goig through each of the 5 questios, you will give the food a fial ratig of betwee 0-5 poits. Use the HEALTHY Food Game Worksheet o page 32 to take otes, ad i your groups, figure out the HEALTHY ratigs for each food. If a food you are ratig gets closer to 5 poits, that meas it is lower i calories ad fat ad is healthier for you. If a food you are ratig gets closer to 0 poits, that meas it is higher i calories ad fat ad is less healthy for you. 29

32 Sessio 6: STOP Thik Before You Eat GROUP LEADER READS ALOUD the HEALTHY Food Game Istructios: 1. The object of the HEALTHY Food Game is to guess the ame of the food o the game card ad the to rate that food from 0-5 poits. 2. The group member askig the questios will give you two clues plus utritio food facts to guess each food before tellig you the aswer. 3. The everyoe i the group will work together to do the poit ratig. Eve if you guess the food item o the first clue, liste to all of the iformatio about the food to help you make the poit ratig. 4. To help you keep track of the iformatio o the cards, you ca use the HEALTHY Food Game worksheet o page 32. If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 30

33 #2: is THE FOOD SERVED WiTH NO TOPPiNG OR WiTH NONFAT OR LOW FAT TOPPiNGS? YES = It is served without toppigs ( plai ) or with toppigs labeled ofat or low fat (like low fat salad dressig, salsa, hot sauce, ketchup, mustard). No = It is served with extra cheese, baco, sour cream, butter, margarie, mayoaise, gravy, sauces, or dressigs labeled rich or creamy. #3: is THE FOOD A SMALL OR MEDiuM SiZE? YES = It is a small or medium size. No = It is large, extra large, biggie, or super sized. #4: is THE FOOD MADE WiTH LiTTLE OR NO ADDED SuGAR? YES = It is served plai with little or o added sugar (like usweeteed iced tea or caed fruit packed i water or juice, ot i heavy syrup). No = It is a cake, cupcake, pie, pastry, cookie, browie, dout, ice cream, or cady. #5: is THE FOOD A FRuiT OR VEGETABLE? YES = It is a fruit or vegetable served whole, fresh, froze, or caed. YES = It is a combiatio that cotais mostly fruits or vegetables, like a fruit salad, mixed vegetable salad, vegetable burrito or wrap, vegetable soup or stew, or vegetable stir fry. No = It is ot a fruit or vegetable. No = The fruit or vegetable is oly a small part of the mai food, like jalapeño peppers o top of achos, mushrooms o top of pizza, or strawberries o top of ice cream. #1: is THE FOOD MADE WiTH LiTTLE OR NO FAT? YES = It is served steamed, baked, grilled, or broiled. No = It is served fried, deep fried, or Souther fried. No = It is labeled crispy or extra crispy (code words meaig fried). No = I ca SEE oily pools of fat, fat drippigs, or chuks of fat. STOP Thik before you eat 31

34 Sessio 6: STOP Thik Before You Eat HEALTHY Food Game Worksheet Pay attetio to the clues, food facts, ad take otes. I guess the food is. is THE FOOD MADE WiTH LiTTLE OR NO FAT? (YES = 1 POiNT) YES = It is served steamed, baked, grilled, or broiled. No = It is served fried, deep fried, or Souther fried. No = It is labeled crispy or extra crispy (code words meaig fried). No = I ca SEE oily pools of fat, fat drippigs, or chuks of fat. is THE FOOD SERVED WiTH NO TOPPiNG OR WiTH NONFAT OR LOW FAT TOPPiNGS? (YES = 1 POiNT) YES = It is served without toppigs ( plai ) or with toppigs labeled ofat or low fat (like low fat salad dressig, salsa, hot sauce, ketchup, mustard). No = It is served with extra cheese, baco, sour cream, butter, margarie, mayoaise, gravy, sauces, or dressigs labeled rich or creamy. is THE FOOD SMALL OR MEDiuM SiZE? (YES =1 POiNT) YES = It is a small or medium size. No = It is large, extra large, biggie, or super sized. is THE FOOD MADE WiTH LiTTLE OR NO ADDED SuGAR? (YES = 1 POiNT) YES = It is served plai with little or o added sugar (like usweeteed iced tea or caed fruit packed i water or juice, ot i heavy syrup). No = It is a cake, cupcake, pie, pastry, cookie, browie, dout, ice cream, or cady. is THE FOOD A FRuiT OR VEGETABLE? (YES = 1 POiNT) YES = The fruit or vegetable is served whole, fresh, froze, or caed. YES = It is a combiatio that cotais mostly fruits or vegetables, like a fruit salad, mixed vegetable salad, vegetable burrito or wrap, vegetable soup or stew, or vegetable stir fry. No = It is ot a fruit or vegetable. No = The fruit or vegetable is oly a small part of the mai food, like jalapeño peppers o top of achos, mushrooms o top of pizza, or strawberries o top of ice cream. TOTAL POINTS FOR THIS FOOD 32

35 Sessio 7: Problem Solvig Goals: To lear how problem solvig ca help you make healthier food choices. To practice problem solvig usig the All-STARS system. To demostrate that there ca be more tha oe way to solve a problem. News flash: Problems ca keep us from doig thigs we wat to do, like makig healthier food choices. But problems do t have to stop us i our tracks. We ca overcome them by usig a simple system. Our FLASH sessio today is goig to teach us a system to help us become problem solvig All-STARS. Itroductio ad istructios: Here are some commo problems with makig healthier food choices. I do t like the way healthier food tastes. I like the taste of juk food better. I do t kow how to make healthier food taste better. Healthier food is ot always available. We do t have those foods at home. I ca t buy those foods at a earby store. It is hard to make healthier food choices aroud my frieds. My frieds eat juk food. So whe I m with them, I wat juk food, too. My frieds tease me whe I make healthier choices. Healthier food is hard to get whe you re i a hurry. It s hard to fid healthier food at the corer store. It s hard to fid healthier food i fast food restaurats. Problems do t have to stop you from makig healthier food choices. Today your FLASH sessio is goig to show you a system for solvig problems. Tur to page 34 of your workbook to lear more about the All-STARS problem solvig system. 33

36 Sessio 7: problem solvig All-STARS Problem Solvig System S TOP. idetify the problem. Thik about the situatio ad figure out exactly what s keepig you from makig healthier food choices. T HiNk. Make a list of ways to solve the problem. Write dow all the solutios you ca thik of. It s OK if they are ot all perfect solutios. A Sk. Ask others for ideas; add to your list. Ask others (like family, frieds, classmates, teachers, or coaches) for suggestios o ways to solve the problem. R EViEW. Review your list. Look at your list. Are there other ideas you ca add? Ca you combie ay of the ideas? Are there ay ideas you eed to take off the list? S ELECT. Select ad try the best idea. Fially, thik about each idea o the list. Choose the best idea ad put it ito actio. 34

37 Sessio 7: problem solvig Let s look at a example of the All-STARS system i actio. Camero ad Devi are o their way home from school. Camero is hugry ad wats somethig fast. Camero is tryig to make healthier choices, ad is t sure what to choose. S TOP. idetify the problem. Camero is hugry ad wats somethig fast. T HiNk. Make a list of ways to solve the problem. Camero thiks up a list of ways to solve the problem: Wait util I get home. Stop at a coveiece store ad buy a soda ad chips. A Sk. Ask others for ideas; add to your list. Camero asks Devi for ideas. Devi is hugry, too, ad suggests stoppig at their favorite fast food restaurat. Camero adds Devi s suggestio to the list. Stop at our favorite fast food restaurat. R EViEW. Review your list. Camero looks at the ideas. Camero does t thik there are ay that eed to be added, take off, or combied. S ELECT. Select ad try the best idea. Camero has three ways to solve the problem. Now it s time to evaluate each idea ad choose the best oe. Now go to the ext page to see how Camero evaluates each idea. 35

38 Sessio 7: problem solvig Here s how Camero evaluates the three ideas from the All-STARS problem solvig system. ideas Camero s Evaluatio 1. Wait util I get home. I m hugry ad wat somethig ow. 2. Stop at a coveiece store ad buy a soda ad chips. 3. Stop at our favorite fast food restaurat. Easy choice, but I wat somethig healthier. The coveiece store aroud the corer sells fruit. Maybe I could get a apple or baaa there. This could work. I FLASH, we leared about makig healthier choices. I could stop at the fast food restaurat ad get a regular size burger with extra lettuce ad tomato. Or I could get a grilled chicke sadwich with lettuce ad tomato. Both would be healthier choices tha a burger with extra cheese ad sauce. This would usually be too much for a sack, but Devi ad I had a light luch. Here is the solutio that Camero chose. Based o the iformatio preseted, Camero decides the best solutio is #3, to stop at our favorite fast food restaurat. Devi likes that idea, too. Whe they got to the fast food restaurat, Camero ordered the small burger with extra lettuce ad tomato ad Devi ordered the grilled chicke sadwich with extra lettuce, tomato, ad mustard. Both were happy because their choices were quick, easy, ad healthy. 36

39 Sessio 7: problem solvig Now it s your tur to solve a problem usig the All-STARS system. All-STARS Problem Solvig Activity istructios As you work o the activity, fill i the blaks o page 38 of your workbooks. Here s what you eed to do for each step: S, Stop: Write i the problem your group is workig o. T, Thik: Each perso i the group writes dow two solutios to the problem. A, Ask: Ask others i your group what their ideas are ad write them i your workbook. R, Review: As a group, look at the list to see if you eed to add other ideas, combie ay of the ideas, or take ay off the list. S, Select: Talk about all the ideas with your group ad choose the best solutio to the problem. Fially, as a group, come up with oe setece givig the reaso why you chose this idea. The group leader will write the group s best idea ad reaso o a 5x7 idex card. Whe everyoe has fiished, the teacher will ask each group leader to read the group s solutio ad reaso to the class. 37

40 Sessio 7: problem solvig Istructios: Use this page to complete e the activity. Work with the group to fill i all of the blaks below. All-STARS Problem Solvig System S STOP. idetify the problem. Write dow the problem: T THiNk. Make a list of 2 ways to solve the problem. Work aloe ad list 2 ways to solve the problem A ASk. Ask others for ideas; add them to your list. Discuss your ideas with your group members. Add their ideas to your list R REViEW. Review your list. Together, look at all the ideas group members came up with. Are there ay other ideas you ca add? If yes, write them here: Are there ay ideas that you ca combie? If yes, write them here: Are there ay ideas that should be take off the list? Put a lie through ay ideas you wat to take off the list. S SELECT. Select ad try the best idea. As a group, evaluate each idea o your list to see if it will solve the problem. The vote to choose the best solutio. Circle the group s best idea i your workbook. Now, as a group, write a setece givig the reaso why this is the best solutio to the problem: Your group leader will write the solutio ad reaso o a idex card. Whe the teacher says it s time, your group leader will tell the class the solutio ad why your group thiks this is the best solutio. Next time you have a problem makig healthier food choices, thik of the All-STARS system ad use it to fid a solutio. Remember, you all ow have what it takes to be problem solvig All-STARS. If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 38

41 Sessio 8: Desigig a Sack Promotio (Part 1) Goals: To apply kowledge ad skills leared i FLASH to create ad evaluate a sack. ews flash: Cogratulatios, All-STARS. Your problem solvig skills are sharp. Remember, every day you decide what ad how much to eat. You have the power to choose the healthiest food for your body. Itroductio: You have leared to ask five questios to help you choose healthier food. Over the ext three FLASH sessios, you will use what you have leared to desig ad promote a healthy sack that other studets might wat to eat. You will be usig your imagiatios. We will ot be usig actual food i class. It is up to your group to decide what this sack will be. It ca be somethig that you make with a couple of igrediets like peaut butter o a apple, or it ca be a healthy sack item that you may fid i the store. Today, you will work i your groups. As a group, you will first select where you ca get this sack food at home, i a store, at a restaurat, or i the school luch lie. Next your group will select food items to iclude as part of your sack. Your sack ca iclude more tha oe food or drik item. I the ext FLASH sessio, you will advertise your sack by desigig a sack bag that promotes the best thigs about your tasty sack. Just like big food compaies promote food to you, you will desig a sack bag to promote your sack to other 7th graders. The sack that you choose should be lower i calories ad fat tha a typical sack. You will use the 5-poit ratig system to idetify a healthy sack that would appeal to a 7th grader. The as a group work o the reasos that 7th graders should choose your healthier sack. Cotiued o ext page 39

42 Let s quickly review the questios that make up the 5-poit ratig system. Is the food made with little or o fat? Is the food served with o toppigs or ofat/low fat toppigs? Is the food small or medium size? Is the food made with little or o added sugar? Is the food a fruit or vegetable? Askig each of the five questios will help you to choose lower calorie ad lower fat food. By choosig lower calorie ad lower fat food, you are less likely to gai extra weight or be at risk to get type 2 diabetes. Go to page 41 to look at the Sack Promotio Worksheet. Your group should use this page to write dow the sack your group selects. After your group has decided o a sack food, you will work as a group to evaluate your sack usig the 5-poit ratig system. I additio to assigig poits to your sack, you will work together to write dow the reasos your sack is a healthier choice tha a typical sack. Remember to thik about how you will promote your healthier sack. Thik about the reasos for choosig your sack that would appeal to other 7th graders. These will be your sellig poits for your product. I the ext FLASH sessio, you will be promotig your sack by desigig a sack bag that helps sell your sack. #2: is THE FOOD SERVED WiTH NO TOPPiNG OR WiTH NONFAT OR LOW FAT TOPPiNGS? YES = It is served without toppigs ( plai ) or with toppigs labeled ofat or low fat (like low fat salad dressig, salsa, hot sauce, ketchup, mustard). No = It is served with extra cheese, baco, sour cream, butter, margarie, mayoaise, gravy, sauces, or dressigs labeled rich or creamy. #3: is THE FOOD A SMALL OR MEDiuM SiZE? YES = It is a small or medium size. No = It is large, extra large, biggie, or super sized. #4: is THE FOOD MADE WiTH LiTTLE OR NO ADDED SuGAR? YES = It is served plai with little or o added sugar (like usweeteed iced tea or caed fruit packed i water or juice, ot i heavy syrup). No = It is a cake, cupcake, pie, pastry, cookie, browie, dout, ice cream, or cady. #5: is THE FOOD A FRuiT OR VEGETABLE? YES = It is a fruit or vegetable served whole, fresh, froze, or caed. YES = It is a combiatio that cotais mostly fruits or vegetables, like a fruit salad, mixed vegetable salad, vegetable burrito or wrap, vegetable soup or stew, or vegetable stir fry. No = It is ot a fruit or vegetable. No = The fruit or vegetable is oly a small part of the mai food, like jalapeño peppers o top of achos, mushrooms o top of pizza, or strawberries o top of ice cream. #1: is THE FOOD MADE WiTH LiTTLE OR NO FAT? YES = It is served steamed, baked, grilled, or broiled. No = It is served fried, deep fried, or Souther fried. No = It is labeled crispy or extra crispy (code words meaig fried). No = I ca SEE oily pools of fat, fat drippigs, or chuks of fat. STOP Thik before you eat 40

43 Sessio 8: Desigig a Sack Promotio (Part 1) Sack Promotio Worksheet 1. Where do you fid your sack (circle all that apply): Home School Store Restaurat 2. Our sack is: 3. Details about your sack: List all food icluded i your sack: How would you describe your sack? Hot? Cold? Peeled? Cut? Baked? Color? Size? Texture? Are there ay toppigs o your sack? What size is your sack? What else ca you say about your sack? 4. Sack Label Sack Label (1 poit each) MADE WITH LITTLE OR NO FAT NO TOPPING OR NON FAT/LOW FAT TOPPING SMALL/MEDIUM SIZE MADE WITH LITTLE OR NO ADDED SUGAR FRUIT OR VEGETABLE Poits Why is this sack a healthier choice? What are the best aspects of this sack? TOTAL POiNTS If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 41

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45 Sessio 9: Desigig a Sack Promotio (Part 2) Goal: To desig a creative sack bag to promote a healthier sack. News Flash: Did you kow that most food advertisig is desiged to get you to eat more or to choose less healthy food? Ofte these foods have too may calories, too much fat, or both. Itroductio ad Istructios: I the last FLASH sessio, you developed a healthier ad tasty sack, worked o a label, ad developed sellig poits. I this FLASH sessio, you are goig to work o developig a promotioal bag for your sack. I order to ecourage 7th graders to choose your sack, you eed to thik about what will promote your sack to other studets. Your promotios should iclude some of the thigs big food compaies do whe they tell you about their product ad ecourage you to buy it. Oe way compaies promote their food is by cleverly packagig their product to look appealig. Compaies that have great success sellig their product usually iclude two major thigs o their packagig: a sloga ad a logo. These make their products easy to recogize ad remember. Now it s your tur to desig a package to promote your sack usig the sack bags provided. Desig your bag so that 7th graders will wat to choose your healthier, lower calorie, ad lower fat sack. After you preset your bags i the ext FLASH class, we will aouce the two best bags. These two bags from your class will go o display for the whole school to ejoy. Use the Sack Promotio Worksheet you worked o i the last FLASH sessio o page 41 for your sack bag label. The label for your sack should be placed o at least oe side of your bag. Before you start, write your ame o the bottom of the bag, ad the read the tips o pages 44 ad 45 o how to create a successful package promotio. Use these worksheets to develop your sloga, a logo ad the sellig poits for your sack. 43

46 Sessio 9: Desigig a Sack Promotio (Part 2) #1 idetify your SLOGAN A SLOGAN is a special phrase or word. Your sloga should be catchy ad easy to remember. It should provide a positive feelig about your sack. For example, a sloga for milk could be I MOO for Milk, or for grapes could be Take a grape escape. #2 idetify your LOGO A LOGO is a easy-to-recogize picture or symbol. A logo ca remid people of your product or it ca simply be eye catchig. Some logos that you might kow are the HEALTHY logo or your school mascot. SLOGAN ad LOGO Worksheet 44

47 Sessio 9: Desigig a Sack Promotio (Part 2) #3 idetify the SELLiNG POiNTS of your product SELLING POINTS are the reasos that 7th graders should choose your sack. For example, sellig poits might iclude descriptios about its flavor or taste, the texture of the food, how good it is for a perso s health, or other reasos that they will ejoy this sack more tha a less healthy choice If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 45

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49 Goals: Sessio 10: Desigig a Sack Promotio (Coclusio) Goals: To preset the sack promotioal bags. To lear what you are eatig ad see if you are makig better choices tha you were at the begiig of these sessios. Itroductio: Durig the last two FLASH classes, you have worked o creatig your sack bag promotios. Today you will share the results of your work ad the two best promotioal bags will be aouced. These two bags will go o display for the whole school. Now tur to pages 48 ad 49. Remember this? You are ow goig to do this activity agai. 47

50 Sessio 10: Desigig a Sack Promotio (Coclusio) Thik back over the last week about what you ate o week days ad o the weeked. Make your best guess about the umber of days you ate each of these foods durig a typical week. For example, you might write: 7 iside the colored rig ext to the food if you eat it oce a day (or more ofte). 3 iside the colored rig ext to the food if you eat it oly a few times a week. 0 iside the colored rig ext to the food if it is somethig you hardly ever or ever eat. GREEN: These foods are geerally healthier choices. Whe eate i the recommeded servig size, they are low i calories ad fat. RED: These foods are high i calories from sugar or fat. Foods high i fat ad/or sugar usually are ot the healthiest choices. Eatig these foods oce i a while i small amouts ca be OK. Eatig too much of these foods may cause you to gai extra weight. YELLOW: These foods ca be more healthy or less healthy depedig o how they are made. For example, the words extra crispy ad deep fried are clues that a simple, utritious food, like a piece of chicke or a potato, has bee made much higher i calories ad fat tha your body eeds. Aother way that a food ca be made higher i calories ad fat has to do with the extras that get added o top of them like whe you add extra cheese sauce or regular creamy rach dressig. I geeral, GREEN foods are healthier tha RED foods, ad YELLOW foods ca be more healthy or less healthy depedig o how they are made. Durig these FLASH sessios you became more aware of the calories ad fat i food. The goal was to fid healthier fast food ad sacks that you like, ad teach this to each other. How did you do? Now cout up your totals for the three differet colors ad write them i the matchig colored rigs i the ceter of the page. Whe you are doe, compare your aswers with your resposes o page 5 of your workbook. 48

51 Sadwich Popcor Chocolate cady bar Veggie burrito Regular soda or fruit flavored drik Cookie or cake Fruits Cady Vegetables Grilled fast food sadwich Super-sized fast food sadwich Nacho chips or Frech fries with or without toppigs Low calorie sack package 1% or ofat (skim) milk Fried chicke If you fiish early, tur to pages 53 to 58 i the back of your workbook to do the bous FLASH activities. 49

52 50

53 Questios ad Aswers About Diabetes 1. What is diabetes? A perso who has diabetes has too much glucose (GLOO-kose) i their blood. Glucose is a kid of sugar that comes from the food we eat ad is made by our liver ad muscles. The glucose i our blood travels to all parts of our body to give our cells eergy. We eed glucose to thik, exercise, ad fuctio. However, whe there is too much glucose i the blood, it is uhealthy. 2. What causes diabetes? Certai chemicals i the body called hormoes help cotrol the level of glucose i the blood. The most importat hormoe that regulates glucose is isuli (IN-suh-li), which is made i a orga called the pacreas (PAN-kree-as). Isuli helps glucose get ito the body s cells. The our cells chage glucose ito the eergy we eed. If our body does t make eough isuli, or if the isuli does t work the way it should, glucose ca t get ito our cells. Whe this happes, glucose stays i the blood, ad blood glucose levels get too high. Diabetes is diagosed by a test that shows a high sugar level i a perso s blood. 3. What are the differet types of diabetes? There are two major types of diabetes, called type 1 diabetes ad type 2 diabetes. Type 1 diabetes occurs whe the pacreas stops makig isuli. Without isuli, the body ca t keep the amout of glucose i the blood withi the ormal rage. Type 1 diabetes is treated by puttig isuli back i the body with isuli shots or by usig a isuli pump. Type 1 diabetes caot be preveted. Type 2 diabetes is more commo tha type 1 i adults, but i kids it is less commo tha type 1 diabetes. I type 2 diabetes, the pacreas still makes isuli, but the isuli does ot work well i the cells of the body. Some people with type 2 diabetes ca be treated ad eve cured by losig weight, eatig healthy foods, ad beig active. Others with type 2 diabetes may eed pills or isuli shots to lower the glucose level i their blood. 4. Why do people get type 2 diabetes? Doctors do ot kow all of the reasos that people get type 2 diabetes. They do kow that beig overweight icreases the chace of developig type 2 diabetes. Childre ad tees become overweight by eatig too much food (especially juk food, cady, ad sweeteed driks) ad ot gettig eough physical activity. Diabetes seems to ru i families, so havig a family member with type 2 diabetes makes someoe more likely to develop it. Some racial ad ethic groups have a greater chace of developig type 2 diabetes, such as Africa Americas, America Idias, Asia Americas, Hispaics ad Latios, ad Pacific Isladers. Childre ad tees ca develop type 2 diabetes if they become overweight ad eat too may uhealthy foods. You ca prevet type 2 diabetes by keepig your body weight i a healthy rage, eatig healthy foods, ad gettig regular physical activity. 51

54 5. What are the best ways to prevet type 2 diabetes? Be physically active for at least 30 to 60 miutes each day. Drik water! If you wat somethig to drik, choose water. If you wat somethig sweet, choose driks that do t cotai added sugar istead of driks that are high i sugar. A small glass of 100% fruit juice cotais atural sugars, but also cotais vitamis that are good for you. Drikig regular soda (soft driks), added-sugar fruit puch, ad eve sports driks may icrease your chaces of gaiig extra weight that ca cause type 2 diabetes. So, if you are thikig about drikig soda, do t drik it every day ad whe you wat soda, try a diet soda istead. Eat healthy foods like: Fresh fruits ad vegetables from every color of the raibow. Whole grai foods like whole wheat bread, brow rice, ad oatmeal. Nofat or 1% milk ad dairy products like cheese, cottage cheese, ad yogurt. Meat, chicke, ad turkey without extra fat or ski, plus fish ad beas these foods are high i protei. Baked foods istead of fried foods. Fats that keep your heart healthy, like raw uts, olives, ad vegetable oil butter ad other fats from 4-legged aimals are ot as healthy. Do t overeat you ca have too much of a good thig! 6. What are the basics of weight loss ad weight gai? If you take i less food tha your body eeds for eergy, you will lose weight. The amout of eergy you eed depeds o how active you are the more activity, the more eergy you bur. Beig active, eatig smaller amouts of food, ad eatig fewer sweet or fatty foods ca help overweight childre ad tees lose weight i a healthy way. It is best to eat food i smaller portios throughout the day, icludig breakfast, luch, ad dier, ad have a couple of sacks like fruit, whole grai bagels, or vegetables. This way you will have eough eergy all day ad you wo t get too hugry. 7. Are there ay foods or driks to avoid? Everyoe likes the taste of sweet foods. Small amouts of foods that cotai sugar ca be part of healthy eatig. Added-sugar foods iclude soda (soft driks), fruit-flavored driks, ad cady. If you choose to eat foods that have added sugar, just have a small amout at the ed of a healthy meal. Istead of these dessert foods such as cakes, muffis, pies, cookies, ad ice cream try eatig a piece of fruit if you are still hugry after a meal. 8. Where ca I get more iformatio? For more iformatio about type 2 diabetes, check out these Web sites: (Natioal Istitute of Diabetes ad Digestive ad Kidey Diseases) (America Diabetes Associatio) (Natioal Diabetes Educatio Program) For more iformatio about utritio, activity, ad health: (NIH Office of Sciece Educatio, middle school curriculum supplemets) 52

55 FALLeN LeTTeRS FLASH BONUS ACTIVITIES Istructios: Each letter below appears i the correct colum, but ot i the right order. Put the letters back ito the colum i the right order ad you will build words that ask a questio about how you eat.? I T S F O M H T U L U A R A H Y O F O Y H H A C C E Y O G O R C E N L E K I N D A O D SCRAMbLeD TiLeS The letters o the tiles are i the right order, but the tiles are mixed up. Rearrage the tiles to reveal the message. B E T H O U E A T F O R S T O P I N K E Y 53