HEALTHY DIET AND NUTRITIONAL LABELS TEACHING GUIDE

TEACHING UNIT Introduction Objectives Content Competences Participants Timing Place to carry out Materials Exercises Activity Materials needed Solutions Theory Interesting websites

HEALTHY DIET AND NUTRITIONAL LABELS INTRODUCTION

In our daily life, many of the risk factors in terms of health are related to the way we eat and move. As the childhood obesity is increasing in recent years, we get the need to promote healthier eating and living habits in all sectors of the population. Good nutrition is very important to keep a healthy lifestyle. In food stores we can find foods that give us energy and nutrients; and supply, both in quantity and variety is increasing. Therefore, it is very important to know how to read the nutritional label of each food, so that we are aware of what we are eating and we can choose among all the products that we find in the market. INTRODUCTION

OBJECTIVES AND CONTENTS Objectives Recognize the importance of proper nutrition to develop health. Be certain that each group of food takes part in our body in a different way and that we need to eat food from everyone. Promote the adoption of food consumption habits of all groups, performing a diet as varied as possible. Incorporate classroom resources for information, consultation and exchange opinions, in order to further knowledge of the characteristics of our diet and eating habits. Understand the concepts that all food labels must contain, the function of each of them and the nutrients it provides. Content Food wheel Food pyramid Healthy diet Nutritional labeling

COMPETENCES Secondary Education, Higher Education, PCPI-s and groups with school origin Scientific, Technologic and Health Culture Learning to learn Mathematics Linguistic Communication Social and Citizenship Autonomy and Personal Initiative Other groups Foreign Language Communication Mathematics based on science and technology Learning to Learn Social and civic Conscience and Cultural expression

HOW TO CARRY OUT Participants This material is for students who are more than 12 years old. The ideal class will be divided in groups of 4-6 people. Timing of the activity It lasts one session of 1 hour, depending on the previous knowledge of the group. Place to carry out the activities It will be held in a classroom with Smart Board.

MATERIALS NEEDED Technological equipment Teaching materialConsumables ComputerThis resource bookPen and pencils Smart Board * Laminated tabs and notebook exercises Blackboard (optional) Internet conexión (interesting websites) Photocopies of the exercises Materials needed to develop the taching unit: * Site to download the software that allows views and interact with SMART Notebook software files without a software license. SMART Notebook Interactive Viewer: ( +Notebook+collaborative+learning+software/SMART+Notebook+Interactive+Viewer) +Notebook+collaborative+learning+software/SMART+Notebook+Interactive+Viewer

HEALTHY DIET AND NUTRITIONAL LABELS EXERCISES

ACTIVITYNEEDSTIMING 0.- Introduction of the topic Blackboard 5 minutes 1.- Food wheel Second page of the Notebook for the Smart Board 5 minutes Theory to explain the food wheel 2.- Join the food with its function Third page of the Notebook for the Smart Board 10 minutes 3.- Balanced menu Fourth page of the Notebook for the Smart Board. 15 minutes “Menu” page Food piramid printed (its also in the Notebook) 4.- Menu labeling Notebook of the Smart Board, page 5 15 minutes “Menu” page Laminated tabs of food 5.- True or false Notebook of the Smart Board (sixth and seventh slides). 10 minutes

Activity The teacher introduces the topic by asking the students some questions about healthy life and healthy diet, if water and sport are essential for a healthy diet, etc. Then, the teacher follows with the topic by asking them what they have eaten for breakfast. He or she writes down in the blackboard every food and ask the students what they think is the best option and why. The teacher will not correct students’ answers, he or she only has to guide them and make them think. Materials needed There is no material for this activity. Solutions This is an exercise to know the previous knowledge of the students and their thoughts; the teacher does not need to correct them. 0) INTRODUCTION OF THE TOPIC

Activity The teacher has to explain or make the students remember the food wheel, relying on the material prepared for the Smart Board, in the second page, where a food wheel appears. This image is hidden, and to be able to see it, it is necessary to click on it. In the top-left site of the image, the yellow group can be found; in the top-right site, the red group; in the bottom, the green group; and, finally, in the middle of the three groups, the blue group. Materials needed The material needed is in the second page of the Notebook for the Smart Board. It is an image of the food wheel and each part of the food wheel appears when clicking on it. 1) FOOD WHEEL

Theory to explain the food wheel Yellow color: food high in fats and carbohydrates. In this group oil, butter, cereals, pasta, bread, etc. can be found. These foods’ main function is the energetic function, and comparable with the fuel that our body needs to work properly. It is recommendable to eat 4-6 servings per day between pasta, cereals and potatoes; and 3-6 serving per day of oil and fats. Red group: food high in proteins. Daily products, meat, fish, eggs and legumes belong to this group. Plastic function is their main function; they are similar to the bricks, as they are aware of the processes of construction and repair of the human body. 2 servings of them per day should be eaten, preferably different each day (each week 3-4 of each one), and 3 servings per day from daily products. Green group: food high in vitamins and minerals. This group includes fruits and vegetables. Their main function is the regulative one. It is similar to a traffic light, as they are responsible of controlling or regulating all the processes that happen inside our body. It is advisable to eat 3 fruits and 2 vegetables (among them one serving has to be raw) per day, different if possible. 1) FOOD WHEEL

Theory to explain the food wheel Blue group: water and physical exercise. More than 60% of our body is water and every function and process is carried out thanks to it. To replace all that water, experts recommend drinking L per day and eating products which contain water, such as fruits, vegetables, soups, etc. For our body to stay fit, we must make a minimum 60 minutes a day of exercise. 1) FOOD WHEEL

Activity There is a board which contains the three main functions of the food: plastic function, energetic function and regulative function. Students have to classify the food in the right function, according to which nutrient each food provides the most. This activity can be done the whole class together and aloud or in small groups of 4-6 people. If it is done in groups, students think and debate first where to place each food and later on they complete the activity all the class together, by contending why they believe that the food has to belong to that group. When all the food images are placed and students are convinced that it is right, the teacher clicks on the bottom “Check” and it says which image is right and which one is wrong. Materials needed It is in the third page of the Notebook for the Smart Board. The theory to explain solutions is in the second page of the Notebook for the Smart Board. Solutions Plastic function: ice cream, eggs, dried fruits, cream, potatoes Energetic function: bacon, chocolate, rice Regulatory function: mushroom, strawberry 2) JOIN THE FOOD WITH ITS FUNCTION

Activity The exercise consists of carrying out a balanced menu that achieves the amount of food everyone has to eat per day/week from each group. The students are in groups of 4-6 people and they possess a menu which they should modify, taking off some food and adding new one (always from the box), until the menu is completely balanced. It may happen to include more food than the one they remove. To make easier for the students to complete the exercise, the teacher should put in the Smart Board the food pyramid, where it appears how much food from each group they should eat per day/week. In case the school has no Smart Board, the food pyramid can be found in the page 19 and can be printed for the students. The correct menu is included after the wrong one. Materials needed For doing this activity, the fourth page of the Notebook for the Smart Board is needed. The teacher will have to print for the students the “MENU” (menu to modify) that appears in the following page. 3) BALANCED MENU

Exercise 3: Menu to modify What would you change in this menu to make it a balanced menu? BALANCED MENU Breakfast Milk Pastries Morning Snack Chocolate biscuits Lunch Rice Vegetables Meat Fruit Bread Coke Oil Food you can add or replace in the menu: Fruit Bread with cheese Water Soft drink Vegetables Cereals Juice Afternoon Snack Chocolate pastry Dinner Fish Yogurt Oil Water

Correct menu (Solution) 3) BALANCED MENU Breakfast Juice Pastries Cereals Milk *Morning Snack Chocolate biscuits Fruit Lunch Rice Vegetables Meat Fruit Bread Coke Water Oil Added food: Green colour Replaced food: Red colour * It is the same if the students have written both snacks in the opposite position, the one in the morning with the afternoon one, as they can be settled down the other way. *Afternoon Snack Chocolate pastry Bread with cheese Soft drink Water Dinner Vegetables Fish Yogurt Oil Bread Water

Theory 3) BALANCED MENU * You can also find the food pyramid in the page 4 of the Notebook for the Smart Board

Activity First of all, the teacher can carry out the activity that is on the Notebook of the Smart Board, where students have to link the word with the meaning. The words are taken from the nutritional label, so that students know what the meaning of each word is. The teacher should leave the meanings in the Smart Board, as it will be helpful for the students while they are searching through the nutritional labels. After the first exercise is corrected and reviewed, students are placed in the same groups as in the previous exercise. Following the menu prepared in the previous activity, and now they know the meaning and importance of nutrients, they must choose between different types of food, those which are most suitable for integration into a balanced diet. To know which food is the healthiest one, they have to read the nutritional label (the nutritional labels of each food are printed in laminated tabs). Materials needed The following material is needed: The Notebook of the Smart Board, page 5, to do the exercise of linking the words with the meaning. The MENU: it is located on the following page, print one for each group. The nutritional labels of the food: laminated tabs, printed. Click here to open them.Click here 4) MENU LABELING

Exercise 4: Menu What is the healthiest option ? Look at the nutritional label and choose it MENU LABELING Breakfast Box orange juice / oranges for doing juice Cereals / croissant / biscuits Whole Milk / Fat-free milk Morning Snack Chocolate biscuits / Apple Lunch White rice / brown rice Vegetables Hamburger / grilled chicken- whole wing / roasted chicken Pineapple / syrup pineapple Brown bread / white bread Water / Soft drink Olive oil Afternoon Snack Brown bread / white bread Cheese / Cream cheese Dinner Salad / Ratatouille Hake in green sauce / hake coated in batter Yogurt / Custard Brown bread / white bread Water / Soft drink Olive oil

Solutions 4) MENU LABELING The exercise of the Smart Board: Energy: It expresses the calories a food gives to our body. Our body uses as much as it needs, and the rest becomes fat. Carbohydrates: they supply the body with energy. They include sugars, polysaccharides and fiber. Proteins: they help our body growing and repairing itself. Sodium: it hydrates the organism and the excessive use is related to hypertension. Cholesterol: It is a type of lipid that can be found in the animal food. Fat: it gives lots of energy but not many nutrients. Try not to have too many of them. Nutritional label: It offers to the consumer information about nutritional properties of a food.

4) MENU LABELING Breakfast Oranges for doing juice Cereals Fat-free milk Morning Snack Apple Lunch Brown rice Vegetables Roasted chicken Pineapple Brown bread Water/ Olive oil Afternoon Snack Brown bread Cheese Dinner Salad (we have to eat at least one raw vegetable per day, so ratatouille here is impossible) Hake in green sauce Yogurt Brown bread Water Olive oil The activity of the healthiest menu : Solutions

Theory 4) MENU LABELING The natural orange, from which you can make juice, is the best one, as it provides more nutrients and less sugar than the orange juice from the box. Whole grains retain the shell, and this involves that the fiber contribution is higher. Fat free milk provides the same nutrients but less fat than the whole milk. Apple is the healthiest one, as it doesn’t contain any fat and it is higher in Vitamin C. Brown rice has more fiber than the white rice. It is recommendable to eat more than one type of vegetables. Roasted chicken is the best option and fast food should be avoided, as they are high in fats. Syrup pineapple has more sugars (carbohydrates) and fats, and less Vitamin C than the pineapple. For that reason, pineapple is healthier. The human body needs a lot of fiber, and products that are high in fiber should be eaten; brown bread is one of them.

Theory 4) MENU LABELING Calcium is essential mineral that the human body needs. It can be found in dairy products, such as in the cheese. Cheese is also high in Vitamin D, iron and proteins. When eating vegetables, it is recommendable to eat at least one raw vegetable per day, as when cooking the vegetables, they lose the vitamins and minerals. For that reason, students have to choose the salad. Eating fish 2-4times per week is advisable, as it high in proteins and iron. From both fish, hake in green sauce is the best one, as it has less fat than the hake coated in batter. Sweetened yogurt is better than custard; it provides less fats and more proteins and calcium. Experts claim that 3-6servings/day of oil should be eaten. It is advisable to consume olive oil, as it has monounsaturated fats and it withstand better the heat when cooking it. More than 60% of the human body is liquid, and we have to renew the liquid every day by consuming liters of liquid, preferably water, as it has no fats or sugars.

Activity This last activity consists of reading some sentences and deciding whether they are true or false. To carry out the activity, the teacher reads aloud each sentence and asks the groups if it is true or false and why. Afterwards, the teacher (or a student) will move it to the true or false image. If it is right, the sentence disappears, but if it is wrong, it returns to its own position. Materials needed To perform this activity, the Notebook of the Smart Board is essential (sixth and seventh slides). 5) TRUE OR FALSE

Solutions and theory In the 7th slide there are all the sentences classified in True/False, in case they want to read them again and say something about them. TRUE The vegetal oil is healthier that the animal oil. TRUE. The animal oil’s fat is more harmful for our health and has cholesterol. FALSE It is the same to eat an apple peeled or with the peel. FALSE. Just under the peel, there are lots of vitamins, minerals and fiber, and if you peel it, you can lose them. TRUE We have to eat at least one raw vegetable. TRUE. When we cook the vegetables, they lose some nutritional substances, which disappear or remain in the water. That’s why it is recommendable to use the water where we have cooked the vegetables. FALSE The liquid your body needs only can be obtained by drinking water. FALSE. You can also get the liquid when you eat fruits, vegetables, soups, etc. 5) TRUE OR FALSE

Solutions and theory TRUE It is better if we drink the juice just after making it. TRUE. If you wait some time, the juice rusts and loses its vitamins (vitamin c for example). TRUE. Every day we have to eat food from all the groups. TRUE. Each group provides our body with different nutrients, and everyone is essential for us. FALSE We can eat as much cold meat as we want. FALSE. Cold meat should only be eaten occasionally. FALSE We have to eat 3 times per day. FALSE. It is recommendable to eat 5 times per day. FALSE Meat and fish are low in proteins. FALSE. They are high in proteins. TRUE Strawberries, oranges, kiwis and lemons are high in Vitamin C.TRUE. All those four fruits have a lot of Vitamin C, recommended to prevent colds. 5) TRUE OR FALSE

INTERESTING WEBSITES HEALTHY DIET AND NUTRITIONAL LABELS

INTERESTING WEBSITES Nutritional labels American Heart Association (2014). Dictionary of nutrition. Dallas. y-of-Nutrition_UCM_305856_Article.jsp Ministerio de Sanidad, Servicios Sociales e Igualdad (xxxx). Nutrition and healthy eating habits. Spain. The Dairy Council (2014). Nutrients and their functions. London. U.S. Department of Health and Human Services (2014).How to Understand and Use the Nutrition Facts Label. Silver Spring, MD. Balanced or healthy diet NHS Gov.uk (2014). A balanced diet. UK. American Heart Association (2014). The American Heart Association's Diet and Lifestyle Recommendation. Dallas. American-Heart-Associations-Diet-and-Lifestyle- Recommendations_UCM_305855_Article.jsp

INTERESTING WEBSITES Download the food Wheel in high resolution Sociedad Española de Dietética y Ciencias de la Alimentación (2007). La nueva rueda de alimentos. Spain. Activities British Nutrition Foundation (2014). Explore Food. Great Britain. Food at the fact of life (2014). Love your lunch. Great Britain.