1. RAM Block Marcus usually eats dinner with his parents, but sometimes they have to work late. When Marcus is on his own, he often just microwaves a frozen meal. He wishes he knew more about how to fix healthful and satisfying meals for himself. DIRECTIONS: Write a dialogue between Marcus and his parents in which he explains his wish for healthful dinners. In the dialogue, Marcus and his parents should come up with ideas for how he can make tasty, healthful meals on his own.

2. DO NOW 1. Of the following breakfast items, which is most healthy?  A doughnut  Bacon and eggs  A bagel with cream cheese  A bowl of whole grain cereal with skim milk 2. Of the following snack items, which the least healthy?  French fries  Air popped popcorn  An apple  Raisins 3. The serving label tells you which of the following?  The cost of the item  The nutritional amounts  The temperature to cook it  How it tastes

3. ANSWERS 1. D- A bowl of whole grain cereal with skim milk 2. A- French Fries 3. B- The nutritional amounts

4. Nutrition Unit 9.NPA.2 Create strategies to consume a variety of nutrient dense foods and beverages in moderation 9.NPA.2.2 Recall the number of servings recommended from each food group and the need for balanced nutrition

5. Essential Questions Recall the number of servings recommended from each food group and the need for balanced nutrition State the number of servings for fruits, vegetables, meat & beans, grains, and dairy based on a 2,000 calorie diet Evaluate your daily eating patterns. Do they match up with the recommendations? What is one thing you can do to make sure you are getting a well balanced diet?

6. What are Calories? A calorie is a way to measure how much energy a food provides to your body The body needs energy (calories) to do anything How much depends on many factors including what you do during a day sleep all day, exercise The average adult male needs between 2,000 and 3,000 calories a day. If he eats this amount of energy a day he would neither gain nor lose weight.

7. 6 Essential Nutrients Water Carbohydrates Proteins Fats Minerals Vitamins

8. Water Makes up about 60% of your body weight Carries nutrients to tissues Carries away waste Cools the body

9. Supply most of the energy that enables the body to do work 1 gram = 4 calories Foods high in carbohydrates anything made with flour or sugar grains foods with added sugar starchy vegetables (potatoes and corn)

10. Protein Supply energy and building material for muscle, hair, and skin 1 gram = 4 calories Foods high in protein Milk Eggs Cheese Peanut butter Lean meats Fish Beans Nuts & seeds

11. Fats Essential for the proper functioning of the body Very concentrated energy made of glycerol and fatty acids Healthy skin and hair are maintained by fat Helps the body absorb and move the vitamins A, D, E, and K through the bloodstream Fat provides 9 calories per gram

12. Minerals Maintain body structures and fluids necessary for growth Helps form bones and teeth Helps your body make hormones and regulate your heartbeat Examples: Calcium (milk) Potassium (bananas) Iron (red meat & seafood)

13. Vitamins Control chemical processes that turn food into energy and body tissue Vitamin A (sweet potatoes) Promotes healthy skin & bone development Vitamin D (salmon & tuna fish) Helps the body use calcium Vitamin C (citrus fruits) Protects against infection

14. Grains: 6oz. Veggies: 2 ½ cups Fruit: 1 ½ cups Dairy: 3 cups Meat & Beans: 5oz. DAILY RECOMMENDATIONS

15. My Plate Video

16. My Plate Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk. Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers. Drink water instead of sugary drinks.

17. Serving Sizes: GRAINS 1 slice of bread 1 ounce of cereal (½ to 1 cup, depending on the cereal) ½ cup of rice ½ cup of spaghetti ½ hamburger bun ½ bagel 1 tortilla 1 ounce of pretzels

18. Serving Sizes: FRUIT 1 medium apple, banana or orange ½ cup of grapes ½ cup of cooked, chopped or canned fruit such as watermelon or fruit cocktail ¾ cup of fruit juice, such as orange juice or apple juice

19. Serving Sizes: VEGGIES 1 cup of raw leafy vegetables such as lettuce or spinach ½ cup of other vegetables such as broccoli, green beans, corn, tomatoes, and mashed potatoes ¾ cup of vegetable juice

20. Serving Sizes: DAIRY 1 cup of milk or yogurt ½ cup of ice cream ½ cup of pudding 2 ounces of American cheese (1 to 2 slices)

21. Serving Sizes: Meat, Poultry, Fish, & Beans 2 to 3 ounces of cooked meat, chicken or fish 1 egg 1 hot dog 2 tablespoons of peanut butter ½ cup of cooked beans

22. Food Group Foldable We will now be making a Food Group Foldable Fold a piece of paper in half Divide your paper into 5 sections, making a cut for each tab Label each tab FRUITS GRAINS DAIRY PROTEIN VEGETABLES

23. Activity We will be completing each tab together Be sure to write important information on the RIGHT side of your tab After we go through all of the food groups you will look back through your guided notes to find some more information On the left side you will write the recommended serving size, list a few examples, and draw a picture of an example

24. Vegetables The vegetable portion of MyPlate is shown in green. It's one of the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fiber in them helps us feel full. Choosing variety is important when it comes to vegetables: Dark green vegetables Like broccoli, spinach, and kale Provide different nutrients from orange and red vegetables Like squash, carrots, and sweet potatoes

25. Fruits Like veggies, fruits contain vitamins, minerals, and fiber. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. Whole fruit is the best choice Fruit juices have more calories per serving than whole fruit, and you're not getting the fiber. As with veggies, it's good to mix up your fruit choices

26. Grains The orange section on the MyPlate graphic shows the proportion of grains you should eat. Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. Refined grains (white flour) have been processed, removing vitamins, mineral, and fiber. Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing. Try to choose at least half of your day's grains from whole-grain sources like whole-wheat bread, brown rice, or oatmeal.

27. Proteins Foods that are high in protein help the body build, maintain, and repair tissue. They also have nutrients like B vitamins and iron. The purple section on the MyPlate graphic shows the proportion of protein you need. Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. When eating meats, choose lean or low-fat options and try to minimize deli meats and other processed meats that are high in sodium.

28. Dairy The blue circle on the MyPlate graphic represents dairy products that are rich in calcium, like milk, yogurt, and cheese. Calcium-fortified soy milk is also included in the dairy group. Calcium is essential for growth and building strong bones and teeth. Choose fat-free or low-fat dairy products most of the time. The blue circle shows dairy as a "side" to your meal, like a glass of milk. But dairy can be incorporated in your meal, like a cheese quesadilla, or served as a snack, like a yogurt.