Unit 6: Nutrition and Physical Activity Lesson 2 – Guidelines for Healthy Eating

Healthy Behavior Outcomes Eat the appropriate number of servings from each food group everyday. Eat a variety of foods within each good group every day. Eat an abundance of fruit and vegetables every day. Choose to eat whole-grain products and fat-free or low-fat milk. Follow an eating plan for healthy growth and development.

Journal Entry pg 51 Make a list of the foods you tend to eat every day or several times a week.

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

Why is it important to eat a variety of vegetables and fruits? Pick 2 answers to summarize under “Make half your plate fruits and vegetables” pg 51. Why is it important to eat a variety of vegetables and fruits? Provides vitamins, minerals, complex carbohydrates, and fiber Naturally low in fat and will fill you up. Can help reduce the risk of certain diseases

Write 5 fruits and vegetables you like to eat in the same section

Pick 2 to write under “Make at least half your grains whole grains Pick 2 to write under “Make at least half your grains whole grains.” pg 51 Why is it important to eat 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 the kernel, including the bran, or outside husk, and the germ, which is the part that can grow into a new plant. Refined grains have these parts removed, which makes it so they don’t provide as much fiber or nutrition.

Write 3 different examples of grains you like to eat in the same section.

Pick 2 to summarize under “Eat less fat.” pg 51 Why is it important to limit the amount of saturated and trans fats you eat? 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

Write 2 healthy sources of fat in the same section.

Pick 2 to summarize under “Eat less added sugar” pg 51 Why should you limit how much added sugar you eat? 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)

Write 3 naturally sweet foods you could try in the same section.

Pick 2 to summarize under “Eat less salt” pg 52 Why is it important to limit how much salt you eat? 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.

Write 3 ways you can add flavor to foods without using salt in the same section.

Pick 3 to summarize in “What’s a Calorie?” pg 52 A calorie is the amount of energy in a food The number of calories you need depends on your age, gender, and how active you are. Inactive high school students need between 1800 and 2400 calories a day. Active students need more. Use your daily calories to get the nutrients you need to keep your body strong and healthy.

Explain why you should balance calories to stay a healthy weight on pg 52. What does it mean to balance calories to stay at a healthy weight? 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.

Summarize under class discussion notes on pg 52 How does your activity level affect the number of calories your body needs? The more you exercise, the more calories you burn off. balance calories by eating less or burning off calories through exercise