1. Nutrition and Physical Activity
Lesson 2 – Guidelines for Healthy Eating

2. Bell Ringer Get out Student Journal Pg. 5, Lesson 2 Journal Entry
Make a list of the foods you tend to eat every day or several times a week.
***You will not have to share what you write.
Bell Ringer

3. Dietary Guidelines Make half your plate fruits and vegetables
Make at least half your grains whole grains
Eat less fat (bad fat)
Eat less added sugar (fat free hoax)
Eat less salt
Balance calories to stay at a healthy weight
Developed by health and nutrition experts, updated very 5 years.
Purpose – offer information and advise on how to eat in healthy ways and make food choices that will promote healthy and lower risk of disease.
Dietary Guidelines

4. Provides vitamins, minerals, complex carbohydrates, and fiber.
Naturally low in fat and will fill you up.
Can help reduce the risk of certain diseases.
Ask & Discuss
- What are some examples of fruits and vegetables you like to eat?
- Why is it important to eat whole grains?
Vegetables and Fruits

5. Whole Grains Provide complex carbohydrates, vitamins, and minerals.
Grains give your body lasting energy in a form it can use easily.
Whole grains contain all of their nutrients in their kernel, bran, or outside husk.
Refined grains have these parts removed, which makes it so they don’t provide as much fiber or nutrition.
Question:
- What are some examples of grains you like to eat?
Whole Grains

6. The body needs a certain amount of fat to stay healthy.
Too much saturated or trans fat is not good!
Eating too many foods that are high in fat can cause a person to gain weight.
Fatty foods also tend to fill you up, causing you to eat less of the good foods.
No more than 25-35% of calories from fat.
Fats What are some healthy sources of fat? Why should you limit how much added sugar you eat?

7. Sugar is added to a lot of beverages and food (soft drinks and fruit drinks).
Too much in diet can cause weight gain and tooth decay.
Sweet foods tend to be simple carbohydrates (not nutritious).
Question: What are some naturally sweet foods you can try?
Sugars

8. Question: Why is it important to limit how much salt you eat?
Ask & Discuss

9. Salt Salt contains the mineral sodium.
Too much can lead to high blood pressure.
Most people eat too much salt.
Many packaged or processed foods contain a lot of sodium or salt.
What are some ways you can add flavor without using salt?
Salt

10. What does it mean to balance calories to stay at a healthy weight?
Ask & Discuss

11. Following these guidelines will help you make choices that will keep your body strong and healthy and reduce your risk of disease.
Go back to the list you made at the beginning of class.
Look over the foods you tend to eat and put a star by any that meet or fit with the dietary guidelines.
Circle or underline any that are less healthy choices according to the guidelines.
Using Guidelines

12. What’s a Calorie A calorie is the amount of energy in a food
The number of calories you need depends on your age, gender, and activity level.
Use your daily calories to get the nutrients you need to keep your body strong and healthy.
On average a person needs about 2,000 per day.
What’s a Calorie

13. Balancing Calories Food = fuel
Extra energy is stored for later use… why most people gain weight if they eat too much.
When food intake equals the energy expenditure, a healthy weight is maintained.
How does your activity level affect the number of calories your body needs?
Balancing Calories

14. People can balance calories by eating less or burning off calories through exercise.
The more you move your body, the easier it is to keep a healthy calorie balance.
Important to understand the number of calories different types of foods provide Carbohydrates and proteins = 4 calories per gram, while fats contain 9 calories per gram
If you continually eat more calories than you exert, you will eventually gain weight.
Activity Level

15. A food is nutrient dense when it provides a lot of nutrition in relation to its calories.
Foods and beverages that are low in solid fats and don’t contain added sugars or salt are more nutrient dense.
Eating foods in their natural, rather than processed, forms can also help ensure you get the most nutrition from them.
- Examples: vegetables, fruits, seafood, eggs, beans, seeds, etc.
Nutrient Dense Food

16. Refers to foods that have a lot of calories, but do not provide much nutrition.
High in solid fats and added sugars.
Many calories but few or no nutrients.
Empty Calories

17. Close What are the 6 dietary guidelines? What is a calorie?
How can you “balance” calories?
Close

18. Homework Homework: Food Log Handout (copy made from Workbook pg. 8)
*** DUE TOMORROW
Work on presentation (information hunt and presentation)
Homework