Nutrition Lesson 1 Why is it Important to Eat Healthy
Nutrition Learning Goal The Students will be understand the benefits to eating an overall healthy diet through a variety of foods. The Students will recognize the health risks of a poor diet & ways they can eat healthier.
Lesson 1 Learning Target The students will be able to summarize the benefits of healthy eating & potential consequences of not doing so.
What are the food groups for the NEW MyPlate? Food Groups Include Grains (especially Whole Grains) Fruit Vegetables Dairy Protein (low fat) Eating these foods EVERYDAY is apart of an overall healthy diet. People who eat healthy reduce the risk for some Chronic Diseases The foods associated with the 5 major food groups provide nutrients vital for health & maintenance of your body!
Healthy Food Plate
Why Eat Healthy? Proper nutrition promotes the optimal growth and development of children. Healthy eating helps prevent high cholesterol and high blood pressure helps reduce the risk of developing chronic diseases such as Heart disease cardiovascular disease Cancers Diabetes
Consequences of a Poor Diet A poor diet can lead to energy imbalance (e.g., eating more calories than one expends through physical activity) and can increase one s risk for overweight and obesity. Individuals who eat fast food one or more times per week are at increased risk for weight gain Overweight obesity. Drinking sugar-sweetened beverages can result in weight gain, overweight, and obesity.
Consequences of a Poor Diet Hunger and food insecurity (i.e., reduced food intake and disrupted eating patterns because a household lacks money and other resources for food) might increase the risk for lower dietary quality and under nutrition. In turn, under-nutrition can negatively affect overall health, cognitive development, and school performance
Eating Habits of our Youth Most U.S. youth Do not meet the recommendations for eating 2½ cups to 6½ cups* of fruits and vegetables each day Do not eat the minimum recommended amounts of whole grains (2 3 ounces* each day) Eat more than the recommended maximum daily intake of sodium (1,500 2,300 mg* each day)
Eating Habits of our Youth Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents aged 2 18 years, affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. Adolescents drink more full-calorie soda per day than milk. Males aged 12 19 years drink an average of 22 ounces of fullcalorie soda per day, more than twice their intake of fluid milk (10 ounces) females drink an average of 14 ounces of full-calorie soda and only 6 ounces of fluid milk.
Why Eat Healthy? Fruits & Vegetables Eating a Healthy Balance of Fruits & Vegetables can Reduce risk for: heart disease, including heart attack & stroke certain types of cancer Obesity type 2 diabetes Eating Fruits & Veggies rich in potassium (bananas) can help lower blood pressure Low Caloric Intake Half your plate should be filled with Fruits & Vegetables!!
Why Is It Important To Eat Healthy? Fruits & Vegetables Health Benefits No Cholesterol Healthy Blood Pressure Healthy Eyes, Skin & Helps protect against infections (Vitamin A) Helps heal cuts & wounds (Vitamin C) Healthy teeth & gums (Vitamin C) Nutrients Great source of: Dietary Fiber Help reduce blood cholesterol levels Feeling of fullness Normal Bowel Movements Potassium Great Energy Source!! Vitamin C Vitamin A
Let s take a few mins Turn to the person next to you and discuss some of the benefits for an overall healthy diet. What are some of your favorite fruits & vegetables to eat? Why do you think young teens are not eating healthy?
Why Is It Important To Eat Healthy? GRAINS Health Benefits Reduce risk of heart disease, type 2 diabetes & obesity Help with constipation Help with Weight Management Helps prevent against birth defects in women Important Nutrients Dietary Fiber
Why Is It Important To Eat Healthy? Dairy Health Benefits Improved Bone Health Especially During Childhood Helps lower blood pressure in adults Important Nutrients Calcium Helps build bones & teeth and maintain bone mass Vitamin D Help maintain proper levels of calcium
Why Is It Important To Eat Healthy? Health Benefits Building blocks for bones, muscles, cartilage, skin & blood One of 3 nutrients that provide calories Fats & Carbs are the other two Important to understand that this applies to only lean or low fat protein choices. Protein
More on Proteins Diets high in saturated fats raise bad cholesterol levels in the blood Also known as LDL (Low Density Lipoprotein) Increases risk for heart disease Fatty cuts of beef, pork, lamb, bologna, salami, poultry such as duck, hot dogs & bacon Eggs Yolks are high in cholesterol, egg whites are cholesterol free however A high intake of fats makes it difficult to avoid taking in more calories.
Let s Recap Turn to a person next to you and discuss the following: The 5 food groups that make up MyPlate Health issues that could be a result of a poor diet Healthy choices related to each of the food groups Take 3 mins and discuss.
Lesson 1 Part 1 Exit Slip Where are you at with this lesson?? A. I can name ALL of the 5 food groups on the new MyPlate & could give one health benefit for each one if asked. B. I can name ALL of the 5 food groups on the new MyPlate, but don t think I can give examples of health benefits for each one. C. I can name maybe 3 of the 5 food groups on the new MyPlate and give maybe give examples of health benefits. D. I can t name any of the food groups on the new MyPlate
Part 2: Learning Goal Students will be able to explain how eating a balanced diet & being physically active can improve their overall wellness.
The New Dietary Guidelines Video (21 mins) Rumor or Fact Worksheet Part 1 On Own Part 2 Follow along with video
Lesson 1 Part 2 Exit Slip Where are you at with this lesson?? A. I understand the importance of Calorie Balance & can explain it if asked. B. I understand what Calorie Balance is and that it s important, but not 100% certain I can explain it. C. I sort of get what it means to have Calorie Balance, but need more help understanding it completely. D. I don t understand what Calorie Balance is and need help.
Why is Physical Activity Important? Being physically active is a key element in living a longer, healthier, happier life Physical Activity simply means movement of the body that uses energy. It should be done at a moderate or vigorous intensity level to see the benefits.
Why is Physical Activity Important? Moderate Physical Activity Walking Briskly (3.5mph) Bicycling < 10 mph General gardening Dancing Golf (walking, carry clubs) Water Aerobics Canoeing Tennis (doubles) Vigorous Physical Activity Running/Joggings (5 mph) Walking very fast Bicycling > 10 mph Heavy Yard Work Swimming (freestyle laps) Aerobics Basketball (competitive) Tennis (Singles)
Why is Physical Activity Important? Being Physically Active Can Help Increase chances of living longer Feel better about yourself Decrease chances of being depressed Sleep well at night Move around more easily Stronger Muscles and bones Maintain healthy weight Be with friends Have fun When you re NOT active you re more likely to Get heart disease Get type 2 diabetes Have high blood pressure Have high cholesterol Have a stroke
Types of Physical Activity Aerobic activities can make you breathe harder and make your heart beat faster Moderate you can talk while you do them but you can t sing Vigorous you can only say a few words before having to catch your breath Muscle Strengthening makes your muscles stronger Push ups Lifting weights Important to work all areas of the body Bone Strengthening makes your bones stronger Jumping is a great activity Provides a force on the bones that promotes growth and strength Balance & Stretching Enhance stability and flexibility which reduces risk of injury
FACT OR RUMOR? 1. Physical Activity must be done all at once each day RUMOR A person can receive health benefits from 10 min doses of P.A. Teens should accumulate 60 mins daily 2. Time in organized teams and clubs is the only type of P.A. that counts RUMOR There are many different activities that count as P.A.
FACT OR RUMOR? 3. Tomatoes are a fruit RUMOR They are a vegetable 4. Many young people do not get enough physical activity for health benefits FACT 63% of teens report being physically active for 60 mins each day
FACT OR RUMOR? 5. Calories only make you fat RUMOR Everyone needs to consume a certain level of calories to breathe 6. Ten minutes of walking to school is beneficial for teens FACT A person can receive health benefits from 10 min doses
FACT OR RUMOR? 7. People should include strength training and bone strengthening activities weekly FACT Choosing different types of P.A. will help your overall fitness levels 8. Strength training and bone strengthening activities count towards your 60 mins of P.A. FACT
FACT OR RUMOR? 9. Physical activity must be atleast at a moderate intensity FACT To achieve the health benefits, moderate intensity is necessary 10. People should increase the amount of sodium they consume RUMOR In general, people in the US consume more sodium, or salt, than they need. We should reduce the amount of salt we take in.