ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book reinforces the HealthSmart lessons. Using HealthSmart Actions enables students to acquire knowledge essential to the practice of health behaviors and an opportunity to take responsibility for planning their own health behaviors. MyPlate Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups. protein vitamins minerals protein vitamins minerals Actions pages are reproduced in the Teacher Guide for reference. Instructional rationales are provided. Activity 1 What Should I Eat & How Much? Vegetables: 2 4 a day Fruit: 1½ 2½ a day Grains: 5 10 ounces a day (at least half whole grains) MyPlate HealthSmart Actions Page 3 Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups. Protein: 5 7 ounces a day Dairy: 3 a day ETR Associates Middle School Self-Check I read and followed directions. My work is neat and complete. This is my best work. 3 protein vitamins minerals protein vitamins minerals Vegetables: 2 4 a day Fruit: 1½ 2½ a day Grains: 5 10 ounces a day (at least half whole grains) Protein: 5 7 ounces a day Dairy: 3 a day Self-Check 3 Instructional rationale: This activity sheet presents MyPlate. It provides essential knowledge that increases students power to improve their dietary practices. 7 ix
Lesson 1 Healthy Eating & Me Activity 1 What Should I Eat & How Much? Student Objectives Students will 1. Recognize key nutrients the body needs. 2. Determine the amount they should eat daily from each food group. 3. Recognize amounts for each food group. 4. Shape peer norms that value eating from the food groups in MyPlate. 5. Analyze a day s worth of meals to determine if the MyPlate recommendations have been met. Time 45 minutes Materials & Preparation Samples of a variety of foods. Examples: cereal (1 cup) fruit (small=2 3 8 diameter) milk (8 oz.) vegetable (1/2 cup) cheese (1 1 2 oz.) peanut butter (1 tablespoon) Measuring. Review Key Nutrients for Your Body (HealthSmart Actions page 2). Review MyPlate for Teens (HealthSmart Actions page 3). Review How Much Should I Eat? (HealthSmart Actions pages 4 5). Review Food Detective (HealthSmart Actions pages 6 7). Review Food Detective Key (pp. 12-13). (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.) 4 Middle School
Activity 1 What Should I Eat & How Much? K Nutrients 1Carbohydrates are the main part of most human diets. They provide the body s most important source of energy. There are 2 types of carbohydrates: Complex carbohydrates include starches, glycogen and some forms of fiber. At least half of your calories should come from complex carbohydrates. Foods that have complex carbohydrates include bread, cereal, pasta, vegetables, fruits, beans and grains. Simple carbohydrates are sugars such as glucose, fructose and sucrose. These should be limited because they don t add a lot of vitamins and minerals to the body. They can also cause weight gain. They include foods such as fruit drinks, candy, cake and cookies. 3 4Vitamins help control body processes such as digestion, metabolism, hormone development, wound healing and nerve function. Vitamins help the body produce energy. Vitamins are found in all food groups. ey Nutrients for Your Body are the body s building blocks. Nutrients are divided into 6 categories. Proteins help make skin, muscle and bone. They are needed to help repair damaged tissue. Too much protein doesn t build more muscles. Instead, it s burned for energy, just as carbohydrates are. About 10 30% of your calories should come from proteins. Protein is found in meat, eggs, dried beans and nuts. Minerals contribute to bone growth, water balance, metabolism, and nerve and muscle function. More than 20 minerals are needed to be healthy. Common minerals include calcium, sodium, potassium, iron and zinc. Minerals are found in all food groups. 2The body needs a certain amount of fat to: Insulate against cold. Provide energy for muscles. Provide a layer of padding between skin and muscles. Protect internal organs. 5 6 Fats are compounds that include solid fats and oils. A little fat is found in almost all foods. Too much saturated fat can cause health problems, including heart disease and cancer. Trans fats are found in many processed foods. Trans fats are similar to saturated fat and also cause health problems. The healthiest sources of fat are fish, nuts and vegetable oils, which contain unsaturated fat. Only 25 35% of your total calories should come from fat. Water makes up 50 75% of your body weight. Water is so important that your body can t live for more than a few days without it. Water has many functions, including helping to carry nutrients and oxygen throughout the body and helping in digestion. It s important to drink at least 8 glasses of water a day. HealthSmart Actions Page 2 2 Middle School ETR Associates Instructional rationale: This reading sheet presents information regarding the 6 key nutrients. It provides essential knowledge that increases students power to improve their dietary practices. 5
Activity 1 What Should I Eat & How Much? Teaching Steps Explain Read Explain Read Explain There are 6 key nutrients your body needs to stay healthy. Direct students to turn to Key Nutrients for Your Body on page 2 of HealthSmart Actions. Have students read the information aloud. MyPlate was created to help you get key nutrients from the food you eat every day. Direct students to turn to the MyPlate for Teens on page 3 of HealthSmart Actions. The amounts shown on this MyPlate chart are what s recommended for teens. Younger, less active teens should eat the smaller amounts. Older, more active teens can eat more. Grains 5 10 ounces. This group gives your body complex carbohydrates, vitamins and minerals. Vegetables 2 4. This group gives your body complex carbohydrates, vitamins and minerals. Fruits 1 1 2 2 1 2. This group gives your body complex carbohydrates, vitamins and minerals. Dairy 3. This group gives your body protein, vitamins and minerals. Protein 5 7 ounces. This group includes meat and beans and gives your body vitamins and minerals as well as protein. 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. (continued) 6 Middle School
Activity 1 What Should I Eat & How Much? MyPlate Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups. HealthSmart Actions Page 3 protein vitamins minerals protein vitamins minerals Vegetables: 2 4 a day Fruit: 1½ 2½ a day Grains: 5 10 ounces a day (at least half whole grains) Protein: 5 7 ounces a day Dairy: 3 a day ETR Associates Middle School Self-Check I read and followed directions. My work is neat and complete. This is my best work. 3 Instructional rationale: This activity sheet presents MyPlate. It provides essential knowledge that increases students power to improve their dietary practices. 7
Activity 1 What Should I Eat & How Much? HealthSmart Actions Pages 4 5 Fruits These all count as 1/2 cup of fruit: 1 small fruit (apple, orange, pear, peach) 1/4 cup dried fruit 1/2 cup canned fruit This is 1/4 cup How 1/2 cup 100% fruit Much juice of dried Should I fruit. Eat? Dairy These all count as 1 cup of dairy: 1 cup (8 ounces) milk or yogurt You need 3 of dairy a day. 1 cup calcium-fortified soymilk 1 1 2 ounces cheese (or 2 slices) 2 cottage cheese 1 cup frozen yogurt This is 1 1 2 ounces of cheese. It s the size of 6 dice. It counts as 1 cup of dairy. This is 1 cup of spaghetti. It s the size of a baseball. It counts as 2 ounces of grains. You need 1 1 2 2 1 2 of fruit a day. It s the size of a large egg. It counts as 1/2 cup of fruit. Grains These all count as 1 ounce of grains: 1 slice bread 6-inch tortilla 1/2 hot dog bun or 1 cup cold cereal hamburger bun 1/2 cup cooked cereal 1/2 small bagel 1/2 cup rice 1/2 English muffin 1/2 cup pasta 5 whole-wheat crackers You need 5 10 ounces of grains a day. Protein These all count as 1 ounce of protein: 1 ounce cooked lean meat, poultry, or fish (a small hamburger patty is about 3 ounces) 1 egg 1/4 cup tofu 1/4 cup cooked beans or peas 1 tablespoon peanut butter 1/2 ounce nuts or seeds (12 almonds) You need 5 7 ounces of protein foods a day. This is 1/2 cup of mashed potatoes. It s the size of a lightbulb. It counts as 1/2 cup of vegetables. You need 2 4 Vegetables of vegetables These all count as a day. 1/2 cup of vegetables: 1/2 cup cooked vegetables This is 3 ounces 1/2 cup raw chopped vegetables of cooked chicken. 1 cup raw leafy vegetables It s the size of a 1/2 cup vegetable juice deck of cards. It counts as 3 ounces 1/2 medium baked potato of protein. 1/2 cup mashed potatoes 1/2 cup tomato sauce ETR Associates Middle School 5 4 Middle School ETR Associates Instructional rationale: This reading sheet provides information on recommended quantities for the various food groups. It provides essential knowledge that increases students power to improve their dietary practices. 8 Middle School
Activity 1 What Should I Eat & How Much? Complete & Share Teaching Steps (continued) Write your 2 favorite foods from each group on the lines provided. After students have had enough time to write their responses, ask them to share their answers with a partner. The partner should check to make sure each food written down is a part of the corresponding food group. Be prepared to answer questions about what food group a food is in. Survey How many of you think it s difficult to eat the recommended amount from each food group every day? Why? Sometimes people eat more than they should and sometimes they eat less than they should because they don t understand how much they should be eating. Read Direct students to turn to How Much Should I Eat? on page 4 of HealthSmart Actions. Read & Discuss Review each food group 1 at a time. After reviewing each group, show students a sample of a measured amount of a food from that group. Emphasize that people may eat 2 3 ounces of certain foods at a time (e.g., cereal, pasta, meat). (Note: The amounts listed for beans, eggs, nuts and tofu are equivalent to 1 ounce of lean meat. Students who follow a vegetarian diet will need to eat more of these foods to get the same amount of protein.) Survey After seeing the amounts you should eat from each food group, how many of you think it s easy to eat the daily recommendations for each food group? (continued) 9
Activity 1 What Should I Eat & How Much? HealthSmart Actions Pages 6 7 Food Detective Directions: Jamie is a 12-year-old boy who is moderately active. Look at the table below and circle how many calories Jamie needs each day. Then circle the amount from each food group Jamie should eat each day. Then look at what Jamie ate today. Be a food detective and count how much Jamie ate from each food group. (The lists on pages 4 and 5 can help you.) List your answers in the space provided. Then answer the questions. Calories needed each day: Inactive Moderately Active Active Males 11 14 1,600 2,000 2,000 2,400 2,200 2,800 Females 11 14 1,600 1,800 1,800 2,000 2,000 2,400 Daily food amounts: Calorie Level 1,600 1,800 2,000 2,200 2,400 2,600 2,800 Grains 5 oz. 6 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. Vegetables 2.0 2.5 2.5 3 3 3.5 3.5 Fruits 1.5 1.5 2 2 2 2 2.5 Dairy 3 3 3 3 3 3 3 Protein 5 oz. 5 oz. 5.5 oz. 6 oz. 6.5 oz. 6.5 oz. 7 oz. Oils 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp. 8 tsp. Breakfast 2 of cold cereal 1 cup of milk 1 cup of orange juice * 1 tablespoon = 3 teaspoons What Jamie Ate Today Lunch double hamburger with 2 slices of cheese on a bun 1 tablespoon* of mayonnaise 2-ounce bag of potato chips 16-ounce soft drink Snack 16-ounce soft drink 2-ounce bag of tortilla chips candy bar Dinner 2 of pasta with 1/2 cup of tomato sauce 1 cup of salad with 2 tablespoons of dressing 1 piece of garlic bread 1 cup of frozen yogurt Grains Vegetables Fruit Dairy Protein Oils ounces ounces teaspoons 6 Middle School ETR Associates Instructional rationale: This activity sheet helps students apply what they ve learned about MyPlate. It builds a personal value and shapes a peer norm for planning a healthy diet. 10 Middle School
Activity 1 What Should I Eat & How Much? Complete & Discuss Teaching Steps (continued) Direct students to turn to Food Detective on page 6 of Health Smart Actions. Review the directions and allow students time to complete the activity sheet. When students have finished, use the Food Detective Key teacher page (pp. 12-13) to review their responses. It is important to know the food groups and how much you need to eat from each. Following MyPlate recommendations will help you eat healthy each day. Assessment Benchmarks Students: 1. Recognized key nutrients the body needs by: Reading and discussing the Key Nutrients for Your Body reading sheet. 2. Determined the amount they should eat daily from each food group by: Reviewing the MyPlate for Teens activity sheet. Completing the Food Detective activity sheet. 3. Recognized amounts for each food group by: Reviewing the How Much Should I Eat? reading sheet. Completing the Food Detective activity sheet. 4. Shaped peer norms that value eating from the food groups in MyPlate by: Sharing with a partner their favorite foods from each food group. Discussing the Food Detective activity sheet. 5. Analyzed a day s worth of meals to determine if the MyPlate recommendations have been met by: Completing the Food Detective activity sheet. 11
Activity 1 What Should I Eat & How Much? Teacher Page Food Detective Key Directions: Jamie is a 12-year-old boy who is moderately active. Look at the table below and circle how many calories Jamie needs each day. Then circle the amount from each food group Jamie should eat each day. Then look at what Jamie ate today. Be a food detective and count how much Jamie ate from each food group. (The lists on pages 4 and 5 can help you.) List your answers in the space provided. Then answer the questions. Calories needed each day: Inactive Moderately Active Active Males 11 14 1,600 2,000 2,000 2,400 2,200 2,800 Females 11 14 1,600 1,800 1,800 2,000 2,000 2,400 Daily food amounts: Calorie Level 1,600 1,800 2,000 2,200 2,400 2,600 2,800 Grains 5 oz. 6 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. Vegetables 2.0 2.5 2.5 3 3 3.5 3.5 Fruits 1.5 1.5 2 2 2 2 2.5 Dairy 3 3 3 3 3 3 3 Protein 5 oz. 5 oz. 5.5 oz. 6 oz. 6.5 oz. 6.5 oz. 7 oz. Oils 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp. 8 tsp. Breakfast 2 of cold cereal 1 cup of milk 1 cup of orange juice * 1 tablespoon = 3 teaspoons ounces Lunch double hamburger with 2 slices of cheese on a bun 1 tablespoon* of mayonnaise 2-ounce bag of potato chips 16-ounce soft drink What Jamie Ate Today Snack 16-ounce soft drink 2-ounce bag of tortilla chips candy bar Dinner 2 of pasta with 1/2 cup of tomato sauce 1 cup of salad with 2 tablespoons of dressing 1 piece of garlic bread 1 cup of frozen yogurt Grains Vegetables Fruit Dairy Protein Oils 9 1 1 3 6 9 ounces teaspoons 12 Middle School
Activity 1 What Should I Eat & How Much? Teacher Page What could Jamie add or remove to be sure to eat the correct amount from each food group? Add Remove fruits soft drinks vegetables chips or candy bar more salad at dinner garlic bread 1 tablespoon of oil + What changes could Jamie make to eat healthier? Jamie could choose water instead of soft drinks and eat fruits and vegetables instead of candy or chips. Make up a menu for 1 meal that would improve Jamie s nutrition for the day. Jamie s new menu: Answers will vary, but should include more fruits and vegetables, less oil and a little less grain. What About You? How many calories should you eat each day? Answers will vary. How much food from each food group should you eat each day? Grains Vegetables Fruit Dairy Protein Oils ounces ounces teaspoons Answers will vary based on age, gender and activity level. ETR Associates Middle School Self-Check I read and followed directions. My work is neat and complete. This is my best work. 7 13
Activity 2 Assessing My Eating Habits Teaching Steps Explain Nutritionists have spent many decades researching how to eat healthy. They have created guidelines to help. Today, you are going to take a look at your own eating habits and learn some of the guidelines for healthy eating. You will have a chance to see how well you meet each guideline. Read & Complete Survey Direct students to turn to Assessing My Eating Habits on page 8 of HealthSmart Actions. Have students read Guideline 1 aloud and discuss. Direct them to complete the How I m Doing assessment. After completing the assessment, have them list one way they could improve in this area. (Note: The recommended amounts on the activity sheet are based on MyPlate for teens, which covers a range of ages and activity levels. You may want to refer students to the MyPlate website at www. choosemyplate.gov, where they can tailor the recommendations based on their own gender, age and activity level.) What is 1 way you can improve in this area? Encourage students to share their suggestions for improvement. Repeat the process for Guidelines 2 through 5. Good eating habits keep your body strong, fit and healthy. Following these guidelines will help you stay healthy. (Note: When students are deciding what diet or physical activity behavior to change toward the end of the unit, refer them back to the Assessing My Eating Habits activity sheet to help them determine the behavior they want to change.) 16 Middle School
Activity 5 Reading a Food Label Knowing the amount of food in the serving size listed on the label can help determine nutrients and the calories for the food you eat. For example, if you eat 3 of cereal for breakfast, and the serving size on the food label is 1 cup, you would have to multiply the nutrients and calories by 3 to determine how much you were getting. (Note: Amounts that help fulfill the daily recommendations of MyPlate may be different from the serving sizes noted on food labels. It can be confusing to directly compare the two. The quantities are different because they serve different purposes. MyPlate s goal is to help people meet daily nutrient recommendations. The serving sizes on food labels are designed so that foods can be compared with one another.) Ask & Discuss Why is the information about calories from fat included on the label? This information is included to help you follow guidelines that recommend that teens get no more than 25 35% of their daily calories from fat. Ask & Discuss Why should you limit the amount of fat, saturated fat, trans fat, cholesterol and sodium? Eating too much fat, cholesterol and sodium (salt) may increase your chance of getting heart disease, certain types of cancer and high blood pressure. Ask & Discuss Teaching Steps (continued) Why should you make sure you get enough of dietary fiber, vitamins A and C, calcium and iron? Eating the appropriate amount of nutrients promotes health and can help reduce the risk of some diseases. For example, getting enough calcium can help keep your bones strong. 32 Middle School