Week 12: November IMPORTANT REMINDERS NUTRITION UNIT CONTINUES THIS WEEK NO LATE START THIS FRIDAY COMPUTER LAB 211 THIS FRIDAY

Day 49: November 16  Objective: Understand the various concerns about the Food Industry in the United States.  Warm-up: How does Nutrition relate to the Health Triangle?  Activities:  Introduce “ A Better You” Project  Calorie Notes  Food Inc. & Packet

Truth:  3,500 calories = 1 pound  In theory you would need to cut or burn 500 calories a day to lose one pound in a week  However, not all metabolisms are created equal. That’s why some people can eat a ton and not gain weight  It is not healthy to lose more than 1-2 pounds a week

How many calories do you need?  Step 1: Divide your weight by 2.2.  Step 2. Multiply your answer from step 1 by 22 if you’re female and 24 if you’re male. This answer is your basal metabolic rate (BMR). It is the approximate number of calories you need just to be alive on the planet

Determine your activity level  Sedentary: You sit most of the time.  Light activity: You exercise some, but less than three times a week.  Moderate activity: You exercise vigorously three times a week for at least 30 minutes each time  Heavy activity: You exercise vigorously four or more times a week for 30 minutes or longer

How many more calories do you need?  Multiply your BMR by: .40 and.50 if sedentary .55 and.65 if lightly active .65 and.75 if moderately active .75 and 1.0 if heavily active You should end up with two separate answers. Finally, add each of these answers to your BMR. This will give you a range of calories that you need.

Example  BMR = 1210  Heavy activity  1210 x.75 =  1210 x 1 = 1210  =  = 2420  Calorie range is to 2420 a day

Day 50: November 17  Objective: Understand the various concerns about the Food Industry in the United States.  Warm-up: How many calories equal one pound?  Activities:  Terms Packet  Food Inc.

Day 51: November 18  Objective: Students will identify characteristics to various color fruits and vegetables.  Warm-Up: What are your thoughts on Food Inc. so far?  Activities:  Eat The Rainbow Notes  Food Inc.

Eat the Rainbow P.S. WE’RE NOT TALKING SKITTLES HERE!

Eat Your 9 a Day The Color Way  A diet rich in fruits and veggies (at least 9 servings a day) will reduce the risk of cancer and other diseases  For your best health, scientists recommend eating a rainbow of colors. Your plate should look like a box of Crayola's

Why Fruits and Veggies are so important They provide the wide range of vitamins, minerals, fiber and phytochemicals your body needs  To maintain health and energy  To protect against the effects of aging  To reduce risk of cancer and heart disease

Phyto-what-icals?  Phytochemicals -- substances found only in plants that help your body fight disease and promote good health. Many of the bright colors in fruits and vegetables come from phytochemicals.

What are they called? Phytochemicals have names like:  Anthocyanins & lycopene (red foods)  Anthocyanins & phenolics (blue/purple foods)  Carotenoids & bioflavonoids (yellow/orange foods)  Allicin (white foods -- garlic family)  Lutein & indoles (green foods)

The Beneficial Blues & Powerful Purples  Benefits  Lower risk of some cancers  Urinary tract health  Better memory  Healthy aging  Foods:  Blackberries  Blueberries  Plums  Raisins  Eggplant  Purple grapes  Purple cabbage

Some good ways to go blue  Toss fresh, frozen, or dried blueberries on your cereal  Blend blueberries with vanilla yogurt for a smoothie  Snack on dried plums, or serve fresh berries  Include raisins or berries in muffins and pancakes when you bake  Pop fresh grapes or berries in the freezer, they are delicious frozen snacks

The Radical Reds Benefits:  Heart health  Better memory  Lower risk of some cancers, such as prostate  Anti-inflammatory benefits  Urinary tract health Foods:  Beets  Red apples, peppers & potatoes  Radishes  Tomatoes  Cranberries, strawberries & raspberries  Watermelon  Cherries  Pomegranates

Some Good Ways to Go Red  Add 1⁄2 cup fresh strawberries or raspberries to your cereal  Take a snack of cherries or an apple with you as you walk out the door.  Try a can of tomato or V-8 juice and a red bean burrito for lunch  Include tomato-based pastas for dinner  For dessert make a Mixed Berry Crisp

The Yummy Yellows & Outrageous Oranges Benefits:  Healthy heart  Better vision  A healthy immune system  Lower risk of some cancers  Slows aging  May prevent some birth defects Foods:  Persimmons  Sweet potatoes & yams  Lemons, oranges, grapefruit & tangerines  Apricots, peaches & nectarines  Pineapple  Carrots  Cantaloupe  Mangoes & papayas  Yellow apples, figs, tomatoes, squash, peppers, pears & watermelon

Good Ways to Go for the Gold  Have a glass of 100% orange juice  Blend yogurt and any of the yellow or orange fruits for a quick fruit smoothie  Snack on the original fast foods—a peach, apricot, pear or small bag of baby carrots  For lunch, try a tropical fruit salad and a baked sweet potato  End the day with a pumpkin pie for dessert

The Greatness of Greens Benefits:  Better Vision  Strong bones & teeth  Protection against breast & prostate cancer (among others) Foods:  Avocados  Green apples, grapes, pears, cabbage, beans, peppers, onions  Leafy greens  Celery  Honeydew Melon  Kiwi  Artichokes  Broccoli  Brussels sprouts  Cucumbers  Peas  Zucchini  Limes  & More

Good Ways to Go Green!  Start the day with a slice of honeydew melon.  Snack on a kiwi or some guacamole dip  For lunch, have a spinach or Caesar salad  Spread peanut butter or cream cheese on celery  Stir fry some zucchini or steam some broccoli for dinner  Enjoy an apple crisp made with Granny Smith apples for dessert

The Wonder of Whites & Browns Benefits:  Heart health  Maintain or lower cholesterol & blood pressure  Fight infections  Lower risk of some cancers  Foods:  Garlic  Leeks  Onions  Cauliflower  Jicama  Ginger  Mushrooms  Turnips  White corn  Bananas  Dates  Potatoes  Parsnips

Ways to add Whites  Blend bananas with yogurt for a smoothie  Top a potato with onions  Grill some onions to go with your steak  Shake cauliflower with seasoning salt for a quick snack  Top your pizza with garlic, mushrooms and onions

It’s Your Health -- Your Future SAVOR THE SPECTRUM! FOR MORE INFORMATION: VISIT Y/WHATIS.HTM

Low Calorie Berry Smoothie  4 ounces Raspberry Juice  8 ounces 1% milk  9 ounces Strawberries  6 ounces Blueberries  3 ounces Raspberries  3 ounces crushed ice

Low Calorie Strawberry Smoothie  12 ounces Apple Juice  2 scoops of plain Sorbet  6 ounces of Strawberries  3 ounces of Bananas  3 ounces crushed ice

Day 52: November 19  Objective: Students will identify the importance of food choices in their daily diet.  Warm-up: List all the natural colorful foods you ate today.  Activities:  Introduce Nutrient Project  Topic Sign-Up  Lab 211 Tomorrow  Food Inc.

Day 53: November 20  Computer Lab to work on Nutrient Project