Name Hour Food & Nutrition 9 th Grade Keeping the Body Healthy! # Assignment Pts. Possible 1 Create a Great Plate Video 30 2 MyPlate Label & Color 15 3 Color & Food 5 4 6 Basic Nutrients 9 5 Dietary Guidelines 10 6 MyPlate Application 30 7 Record Food intake 20 9 Healthy Eating Patterns 20 10 Food Labels Examine the facts 20 11 Lab 1 Reflection 10 12 Lab 2 Reflection 12 13 Lab 3 Reflection 8 TOTAL 189 Your Score Color & Food What do color and the nutritional value of food have to do with each other? HOW MANY CALORIES DO YOU GET DAILY? Age: Gender Activity Level: My Daily Total Calories: 1
Create a Great Plate - Video GRAINS: - Make Half your Grains Whole. 1. What does make half your grains whole mean? 2. What are refined grains? 3. What does enriched mean? 4. Why isn t color an indicator that bread is whole grain? 5. How much of your plate should be grains? VEGETABLES Vary your Veggies. 6. What are the five vegetable subgroups? a. b. c. d. e. 6. What does the slogan vary your veggies mean? 7. How much of your plate should be vegetables? FRUITS Focus on fruits. 8. Which types of fruit choices are recommended? 9. Why is whole fruit better than fruit juice? 10. What are some easy ways to eat more fruit? 2
PROTEIN Go lean with protein. 11. What 3 non-meat sources of protein? 12. How often does MyPlate suggest you eat fish or seafood each week? 13. How can you make healthy choices when eating meat and poultry? DAIRY Get your Calcium Rich foods. 14. What foods are included in the dairy group? What foods are not? Fill in the chart below. INCLUDED NOT INCLUDED 15. Why should you switch to skim (fat-free) or low-fat milk if you normally drink whole or 2%? 16. How can you get enough calcium if you don t eat dairy products? OILS 17. What fats should we limit in order to be healthy? Where are they found? 3
MyPlate Label and color each food group. Then, list the key consumer message for each. Your Serving Sizes List the serving sizes from each food group that YOU need daily. Food Group Serving Size Food Group Serving Size Fruits Grains Vegetables Dairy Protein 4
6 Basic Nutrients: These make up ALL the foods we eat! Energy Producing: :Provide Energy I gram = calories of energy :Build and repair body tissues I gram = calories of energy :Insulate, protects internal organs, reserve energy supply I gram = calories of energy Non-Energy Producing: :Assist in biochemical reactions related to metabolism :skeletal structure. :Hydration, most essential to life. Dietary Guidelines Revised Every Years 1. Eat foods. Nutrient Dense: 2. Balance to manage weight. 3. sodium, fats and added sugars, refined grains and alcohol. 4. vegetables, fruits, whole grains, milk seafood and use oils in place of solid fats. Choose products in the place of some meat and poultry per week. 5. Build healthy that meet nutritional needs over time at an appropriate calorie level. 6. Include as part of healthy eating patterns. 6-17 year olds should be active at least or more each day. 5
MyPlate Application 1- Divide the plate. 2- Identify the food groups eaten. 3-Assess the meal. Jessica- Spicy chicken sandwich, fries, coke Sodium Veggies Fruit Fat Sugars Whole Grains Dairy Protein Reduce Increase Okay Susan- Strawberry salad, baked potato, lemonade Sodium Veggies Fruit Fat Sugars Whole Grains Dairy Protein Reduce Increase Okay Michelle- Cheeseburger, mandrain oranges, chocolate milk Reduce Increase Okay Sodium Veggies Fruit Fat Sugars Whole Grains Dairy Protein 6
Record Daily Food Intake *BE AS SPECIFIC AS POSSIBLE & TO LIST EACH INDIVIDUAL ITEM! EXAMPLE Food Eaten Serving Size MINI WHEAT CEREAL 1 ½ CUPS 1 % MILK ONTOP OF CEREAL 1 CUP FRESH BANANA I SMALL BREAKFAST Food Eaten Serving Size LUNCH Food Eaten Serving Size DINNER Food Eaten Serving Size SNACKS & BEVERAGES Food Eaten Serving Size 7
Healthy Eating Patterns 1. Balance calories: Enjoy your food, but eat Avoid 2. Foods to increase: Make half your plate: portions. Switch to fat-free or low-fat My Daily Oils Recommendation My Daily Caloric Needs My Daily Limit for Empty Calories Make at least half your grains. 3. Foods to reduce: Compare in foods like soup, bread and frozen meals and choose foods with the numbers. Drink instead of sugary drinks. 4. Oils: Oils are not a food group, but they do provide nutrients. Choose oils that provide fats. 5. Individual caloric needs: Each person s caloric needs depends on,, and. 6. Empty calories: Foods that have and added add calories to food, but few or no. In some foods, like candies and soda, the calories are empty calories. A small amount of empty calories are okay, but most people eat far more than what is. 8
EXAMINE THE FACTS Handout 3 Easy Step for healthful food choices DIRECTIONS - Using the handout provided answer the following questions dealing with food labels. 1. Under Count Calories what 3 things should you look for? a. b. c. 2. Under Check These For The Heart, what 3 things should we keep to a minimum? (Less than % daily value) a. b. c. d. Keep Trans fat to 3. Under is this nutritionally valuable, what things should you be looking for? a. Daily values: b. % or less is low c. % or more is high Compare these food Labels: 4. Color the serving sizes green 5. Circle calories red. 6. Count the calories: Skim milk Whole milk Difference 7. Color ALL areas under check these for the heart orange. 8. Which milk is healthier for you and why? 9. Which milk has more nutritional value? 9
Lab 1 Reflection: Breakfast Burrito Lab Reflections 1. Consider the myplate food groups Label the plate correctly with the ingredients in the breakfast burritos. 2. According to MyPlate what should half your plate be? 3. Why should we switch to low fat or fat free milk? 4. Identify two characteristics that occur when eggs and cheese are cooked at too high of a temperature and for too long. 1. 2. 10
Lab 2 Reflection: Hawaiian Haystacks 1. List 2 reasons why are Hawaiian haystacks considered a healthy meal? a) b) 2. What 3 colors from fruits & Veggies does MyPlate recommend we eat each day? & & 3. What food born illness is associated with raw chicken? 4. What is the method that is used when cooking rice? Sauté Boil Broil Steam 5. What purpose does a lid serve when cooking rice? 6. Our recipe called for 1 cup of rice. How much cooked rice can you expect to get from that amount? 7. Besides fats and added sugars what other 3 foods do the dietary guidelines tell us to reduce?,, Lab 3 Reflection: = Empty Calories 1. Define empty calories: 2. What three factors determine the amount of calories you are allowed to have each day? Gender Bone structure Height Activity level Genes Age 3. How many minutes a day are recommended to exercise according to myplate? 15 min. 30 min. 45 min. 60 min. 4. What two foods are considered mostly empty calories? a. b. 5. Was the lab a nutrient dense food? Explain 11