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1 CHOOSEMYPLATE.GOV This presentation contains the fair use of copyrighted material.

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3 Pre-Reading Complete the following quiz as a class or individually. Discuss your answers as a class or in small groups.

4 Are you eating healthy? 1. How long would you have to walk to burn off one soda? – A. 40 minutes – B. 50 minutes – C. 1 hour, 18 minutes – D. 1 hour, 30 minutes 2. Which restaurant meal has the most calories? – A. Baja Fresh Steak Burrito Ultimo – B. 2 slices of Papa John’s Italian Meats Trio pizza – C. Sonic Bacon Cheeseburger – D. On the Border Chicken Fiesta Salad

5 3. How large is a serving of yogurt? – A. ¼ cup – B. ½ cup – C. ¾ cup – D. 1 cup 4. How big should your dinner plate be? – A. 9 inches – B. 10 inches – C. 12 inches – D. It doesn’t matter, as long as you don’t eat everything on it. 5. How big is a single portion of cheese? – A. The size of 2 dice – B. The size of a matchbook – C. The size of your index finger – D. The size of a deck of cards

6 6. Which breakfast has the most calories? – A. Ham, egg and cheese on an English muffin – B. An oat-bran muffin – C. A bowl of yogurt, berries and granola – D. Oatmeal with maple syrup and brown sugar 7. How many calories a day should you get from drinks? – A. 475 – B. 340 – C. 200 – D How large is a single portion of meat? – A. The size of the palm of your hand – B. The size of a checkbook – C. The size of 2 fists – D. The size of a small paperback book

7 9. How many times a week is it okay to eat dessert? – A. 2 – B. 4 – C. 7 – D How long would you have to run to burn off a 180 calorie energy bar? – A. 10 minutes – B. 17 minutes – C. 25 minutes – D. 36 minutes

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9 Answers 1. How long would you have to walk to burn off one soda? – A. 40 minutes – B. 50 minutes – C. 1 hour, 18 minutes – D. 1 hour, 30 minutes 2. Which restaurant meal has the most calories? – A. Baja Fresh Steak Burrito Ultimo – B. 2 slices of Papa John’s Italian Meats Trio pizza – C. Sonic Bacon Cheeseburger – D. On the Border Chicken Fiesta Salad One 20-ounce soda has 250 calories. Soda is the biggest single source of calories in the US diet. We drink more than 49 gallons of the stuff per person per year. The chicken salad weighs in at 1140 calories! To avoid a salad fat trap: – 1. Choose mostly veggies – 2. Pick only 2 fats like cheese, dressing, avocado – Keep the protein like turkey or chicken to the size of your palm

10 3. How large is a serving of yogurt? – A. ¼ cup – B. ½ cup – C. ¾ cup – D. 1 cup 4. How big should your dinner plate be? – A. 9 inches – B. 10 inches – C. 12 inches – D. It doesn’t matter, as long as you don’t eat everything on it. 5. How big is a single portion of cheese? – A. The size of 2 dice – B. The size of a matchbook – C. The size of your index finger – D. The size of a deck of cards Although most yogurts come in 6 ounce containers, one serving is actually 1 cup, or 8 ounces. The trick is to watch the sugar content and the add-ons. A dinner plate should be the size of today’s salad plate. A bigger plate means bigger portions, which make it easy to overeat. Cheese is a great source of calcium but only as long as the portion sizes are kept in check.

11 6. Which breakfast has the most calories? – A. Ham, egg and cheese on an English muffin – B. An oat-bran muffin – C. A bowl of yogurt, berries and granola – D. Oatmeal with maple syrup and brown sugar 7. How many calories a day should you get from drinks? – A. 475 – B. 340 – C. 200 – D How large is a single portion of meat? – A. The size of the palm of your hand – B. The size of a checkbook – C. The size of 2 fists – D. The size of a small paperback book An oat-bran muffin has 454 calories and 12 grams of fat, and can be high in trans-fats, which is bad for your heart. Most of us consume 458 calories a day from drinks. Only 10% of our calories should come from drinks and only 1/2 cup from sugary drinks like soda. The rest should be milk and water. One serving of meat is 2-3 ounces, or about the size of your palm.

12 9. How many times a week is it okay to eat dessert? – A. 2 – B. 4 – C. 7 – D How long would you have to run to burn off a 180 calorie energy bar? – A. 10 minutes – B. 17 minutes – C. 25 minutes – D. 36 minutes You can eat dessert every day as long as you keep the portion sizes in check. A few smart choices: fruits and berries, small piece of dark chocolate, a scoop (tennis-ball size) of ice cream. Energy bars are convenient when you need a boost pre- or post-workout or as a quick snack to get you through a slump, but some contain added sugar making them more like candy bars. Look for bars with at least 7-8 grams of protein and less than 180 calories.

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14 Are you healthy? 1. How many hours a week do you exercise? – A. 0-2 hours – B. 2-3 hours – C. 4 plus hours 2. When you get home from school, what do you eat? – A. I don’t eat a snack. – B. A chocolate bar or chips or ice cream, etc – C. A nutri-grain bar or yogurt 3. What type of body do you have? – A. Thin or petite – B. Fat – C. A bit curvy, but not fat 4. What time do you go to bed on a school night? – A. 12:00 or later – B. Before 10:00 – C. Between 10:00 and 12:00 5. How often do you get sick? – A. Now and then – B. Pretty often – C. Rarely 6. Is there a lot of junk food in your house? – A. There is a lot, but I don’t eat that much. – B. Yes, tons. I’m so happy. – C. We have a chocolate bar here and there, but that’s it. 7. Your gym teacher just told you to run a mile. How do you do? – A. You died halfway through. Running and you just don’t match. – B. You finished the run, but walked part of it. You weren’t the first one done. – C. You did really well and ran or jogged the whole time. 8. Do you think you’re healthy? – A. Don’t know – B. Pretty good, but not great – C. Perfect health

15 Mostly C’s – There’s nothing wrong with you. Since you eat right and stay active, you are less likely to get nasty sicknesses. Mostly B’s – You are a decent eater and you get B’s in gym. But you can still do better. Mostly A’s – You really need more exercise and you need to eat healthy. It is not too late to turn it around.

16 Pre-Reading Assignment As you go through the next week, keep a food journal for at least one full day. Write down EVERYTHING you eat and drink. Also keep track of the exercise that you get. Bring your journal to your PEAK class next week.

17 End of Pre-Reading Next Week, Read the Article

18 During Reading After you read the article, answer the following questions: – 1. What is ChooseMyPlate.gov? – 2. My ‘Plate’ should include foods from what 5 groups? – 3. What is a ‘Food-a-pedia’? – 4. Who decided to change the food guidelines? – 5. How can I know how many calories I should be eating? – 6. Half of my ‘Plate’ should full of ________________. – 7. What are 3 foods that I should eat less often? Now, using your food journal, answer the following questions: – 8. How many servings of the following did I eat? A. Fruits _____ B. Vegetables ____ C. Grains ____ D. Protein ____ E. Dairy ____ F. Other Foods ____ – 9. How many hours did I exercise in one full day? – 10. What prevents me from eating a better diet? And how can I do better (be specific)?

19 Just a reminder...

20 What I SHOULD Eat in A Day

21 What I SHOULD be Doing in a Day

22 Start Today to Be Healthy!! As a class, come up with some ways that we can be more healthy at Roy Junior – – 1. – 2. – 3. – 4. – 5. Then your answers to Miss Okey. Each PEAK class that submits their list will be put in a drawing for a great prize. And the best ideas will be displayed on RazorVision.

23 The End


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