Activity 2 How Much Should I Eat?

Lesson 1 The Facts Activity 2 How Much Should I Eat? Student Objectives Students will 1. Identify the food groups represented in MyPlate. 2. Identify appropriate amounts to eat from each food group. 3. Identify the important nutrients in each food group. 4. Build a personal value for eating a healthy diet. 5. Shape peer norms that value eating a healthy diet. Time 45 minutes Materials & Preparation Review MyPlate for Teens (HealthSmart Actions page 2). Prepare What s a Calorie? (Transparency 2 ). Review How Much Should I Eat? (HealthSmart Actions pages 3 4). Have examples of food amounts and tools for measurement. Review My Daily Food Recall Day 1 (HealthSmart Actions page 5). (Note: Students with access to the Internet can analyze their eating patterns and get personalized recommendations for how much they should eat based on their gender, age and activity habits by visiting the USDA MyPlate website at www.choosemyplate.gov.) 7

Lesson 1 The Facts HealthSmart Actions Page 2 MyPlate forteens Eat a Variety of foods within each food group. Balance your diet to include foods from each group. Moderation is the key. Overeating can result in too many calories and weight gain. complex carbohydrates vitamins minerals complex carbohydrates vitamins minerals protein vitamins minerals complex carbohydrates vitamins minerals protein vitamins minerals Vegetables: 2 4 cups a day Fruits: 1 1 2 2 1 2 cups a day Protein: 5 7 ounces a day Grains: 5 10 ounces a day (at least half whole grains) Dairy 3 cups a day 2 ETR Associates This activity sheet presents MyPlate with amounts for teens. It increases students knowledge and builds a personal value for making healthy food choices. 8

Lesson 1 The Facts Teaching Steps Explain Read It s not important that you know every nutrient in every food you eat. MyPlate was created to help you eat healthy and get the key nutrients you need each day. Each food group supplies specific nutrients. Direct students to turn to MyPlate for Teens on page 2 of HealthSmart Actions. The amounts shown on this pyramid are for teens. Younger, less active teens should eat the smaller amounts. Older, more active teens can eat more. Review each food group and the key nutrients it supplies. You also need a small amount of healthy oils each day. Oils are not a food group, but do provide essential nutrients. Most teens should have 5 6 teaspoons a day. Nuts, fish and vegetable oils are healthy sources. Ask & Discuss Summarize Why is it important to eat a variety of foods within each food group? Why is it important to include food from all of the groups? Foods in the same group contain different nutrients. For example, if you just ate oranges you would get plenty of vitamin C, but you wouldn t get other important vitamins. Also, each of the food groups provides different nutrients. If you ate from just 1 or 2 of the food groups you would be missing important nutrients. (continued) 9

Lesson 1 The Facts HealthSmart Actions Pages 3 4 How Much Should I Eat? How Much Should I Eat? This is 1 cup of spaghetti. This is 1 cup of spaghetti. It counts as 2 ounces of grains. Vegetables It counts as 2 ounces of grains. baseball. baseball. You need 5 10 ounces of grains each day. You need 5 10 ounces of grains each day. Grains These all count as 1 ounce of grains: Grains These 1 slice all bread count as 1 hot ounce dog bun of or grains: hamburger 1 bun slice bread small hot bagel dog bun or English hamburger muffin bun 6-inch tortilla small bagel cup English rice muffin cup pasta 6-inch tortilla 1 cup cold cereal cup rice cup cooked cereal cup pasta 5 whole-wheat 1 crackers cup cold cereal cup cooked cereal 5 whole-wheat crackers You need 2 4 cups of These all count as vegetables each day. cup Vegetables of vegetables: You need 2 4 cups of lightbulb. cup cooked These vegetables all count as cup raw chopped cup of vegetables vegetables: 1 cup raw leafy cup vegetables cooked vegetables cup vegetable cup raw juice chopped vegetables medium 1 cup baked raw leafy potato vegetables cup mashed cup vegetable potatoes juice cup tomato medium sauce baked potato vegetables each day. lightbulb. cup mashed potatoes This is cup of cup tomato sauce mashed potatoes. This is cup of mashed potatoes. It counts as cup of vegetables. (continued) ETR Associates ETR Associates It counts as cup of vegetables. (continued) 3 3 This reading sheet presents information on recommended quantities for the various food groups. It increases students knowledge and builds a personal value for making healthy food choices. 10

Lesson 1 The Facts Ask & Discuss Prepare State What is a calorie? Show the What s a Calorie? transparency. Ask & Discuss Summarize Explain Read Teaching Steps (continued) A calorie is the amount of energy in a food. The number of calories you need depends on your age, gender and activity level. High school students need between 1,800 and 3,200 calories a day. Use your daily calories to get the nutrients you need from the food groups to keep your body strong and healthy. Why is it important to be physically active? In addition to healthy eating, you need to move your body every day. Daily physical activity provides many health benefits, helps keep you at a healthy weight, and is fun! It s important to understand how much you should eat of the foods in each food group. This will help you get the nutrients you need and stay within your calories for the day. Eating too many calories or not being active enough will result in weight gain. Direct students to turn to How Much Should I Eat? on page 3 of HealthSmart Actions. Review each of the quantities from the different food groups with students. ETR Associates 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. High school students need between 1,800 and 3,200 calories a day. Use your daily calories to get the nutrients you need from the food groups to keep your body strong and healthy. Transparency 2 (continued) Transparency2 11

Lesson 1 The Facts HealthSmart Actions Page 5 My Daily Food Recall Day 1 Date / / Calorie Range Inactive Moderately Active Active Males 14 18 2,000 2,400 2,400 2,800 2,800 3,200 Females 14 18 1,800 2,000 2,400 Directions Look at the chart below and determine how many calories you need each day. Then circle the amount from each food group you should eat each day. Write down all the foods you ate yesterday. Identify the total amount from each food group using How Much Should I Eat? on pages 3-4. Review your choices by completing the statements at the bottom of this page. How many calories should you have each day? How much should you eat from each food group? Calorie Level 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Grains 6 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. 10 oz. 10 oz. Vegetables 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups Fruits 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups Dairy 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Protein 5 oz. 5.5 oz. 6 oz. 6.5 oz. 6.5 oz. 7 oz. 7 oz. 7 oz. Breakfast Lunch Dinner Snacks Daily total Grains Vegetables Fruits Dairy Protein Other I need to eat more: I need to eat less: ETR Associates Self-Check My work is complete and well-organized. I was thoughtful in my work. 5 This activity sheet gives students an opportunity to identify and analyze their dietary patterns. It builds a personal value for eating a healthy diet. 12

Lesson 1 The Facts Teaching Steps (continued) Demonstrate Complete Explain Assign Bring in actual foods and measure them when explaining quantities and equivalents from each food group. Direct students to turn to My Daily Food Recall Day 1 on page 5 of HealthSmart Actions. Review the directions and have students complete the activity sheet. You will be completing another My Daily Food Recall in the next class. Try to remember everything you eat. These recalls will help you determine the areas in which you need to improve. Tell students to bring in at least 1 food label to be used in the next class. Assessment Benchmarks Students: 1. Identified the food groups represented in MyPlate by: 2. Identified appropriate amounts to eat from each food group by: Reading and discussing the How Much Should I Eat? reading sheet. 3. Identified the important nutrients in each food group by: 4. Built a personal value for eating a healthy diet by: Reading the How Much Should I Eat? reading sheet. Completing the My Daily Food Recall activity sheet. 5. Shaped peer norms that value eating a healthy diet by: Reading and discussing the How Much Should I Eat? reading sheet. 13