1. Planning Daily Food Choices
Learning Targets:
LT 7 – I can distinguish between healthy & unhealthy food choices when eating out.
LT 8 – I can plan a healthy eating plan.

2. Eating Patterns
Definition – Food customs & habits, including when, what, and how much people eat.
Not everyone has the same eating pattern.
Some people eat the traditional 3 meals/day; others eat 5 or 6 mini-meals/day.
Any eating pattern is acceptable as long as it reflects sound nutritional practices and it is regular.
People who skip meals overeat later.

3. Traditional Meals
Breakfast – most important meal of day, gives body energy. Any food can be breakfast food, make sure to add fruit & milk.
Midday meal – gives energy for rest of the day.
Evening meal – chance to fill in any food group servings that are lacking from earlier in the day.
Dinner – means the largest meal of the day. Can be eaten at midday or evening.

4. Snacks Snacking is not necessarily a bad habit.
During teen years, snacking can help you meet the demands of your high nutritional & caloric needs.
Choose snacks that are nutritious; not pop, chips, cookies, or candy.
Pay attention to the timing of your snacks. Don’t eat them too close to mealtime.

5. Grazing Some people choose 5 or 6 meals/day. This is called grazing.
Health experts view this as a healthful alternative to conventional patterns.
Check to make sure that you are not eating too much from one food group & make up servings from others toward the end of the day.

6. Activity
With the people at your table (three per table), divide a sheet of paper in half.
At the top of one column, write “Advantages”; on the other, write “Disadvantages”.
Make a list of advantages and disadvantages of grazing.
You will have 5 minutes to do this. After this time, we will share your lists by writing them on the SMART Board.

7. Analyzing Your Current Habits
Sometimes you are not aware of how often or what you eat.
Sometimes eat, just to be sociable or making room for dessert at the end of a big meal. You are not eating in response to hunger, but to your appetite.
Appetite – a desire, rather than need, to eat.
It is learned and shaped by social influences and emotions.

8. Keeping a Food Record
One way to become more aware of eating habits is by keeping a record.
It is a way of letting you know the kind of food choices you are making now & how much you are eating.
Food record should include the following:
Time you ate.
Food eaten & approximate amount.
Brief description of eating situation (where you are, what you are doing, your mood).

9. Reviewing Your Food Record
At the end of the allotted time, take a look at food choices.
For each day, count the number of servings from each group & compare with the food guide pyramid.
Determine where you need more or less servings.

10. Improving Your Eating Habits
After identifying poor eating habits, think about why they occur.
Was it during certain times? What were your emotions like? Responding to appetite rather than hunger?
Think how you can correct any problems you isolated. Decide on specific changes you can make.
Don’t take pleasure out of eating, you can make changes in food habits and have fun doing it.

11. Activity
You have just learned about healthy eating habits and how to change your habits.
Make a list of what you have eaten over the last 3 days. Analyze your eating habits and decide what you can do to eat healthier.
Make a collage of foods that you can eat to improve your eating habits. Use magazines from the cabinet, scissors, glue, and white paper to create your collage.
Use pictures or words that are school appropriate – no alcohol, cigarettes, drugs, scantily clad people are to be included on your collage. If these are found on your collage, you will make your collage again.

12. Eating Out
3 main types of restaurants, each with pros & cons with regard to food choices & nutrition:
Full-service – offer table service. Nutrition varies, depending on menu. Some offer wide variety, while others specialize in certain types of food.
Self-serve – cafeterias & buffets. Those that offer “all you can eat” are inviting you to overeat.
Fast-food – offer limited range of foods, which are high in fat, sugar, & sodium. Some have added more healthful choices.

13. Meals to Go
Many people are choosing to buy ready-to-eat meals to take home.
These are known as “home replacement meals” in the food service industry.
Come from restaurants or from supermarkets that offer a variety of take-out foods.

14. Making Healthful Food Choices
Food choices that you make are important.
Count the food as part of your overall eating plan.

15. Ordering from the Menu Words that are clues that food is high in fat:
Fried
Batter-dipped
Gravy
Breaded
Creamy
In a cheese sauce (or au gratin)
Scalloped
Rich
Crispy
Parmigiana
Tempura

16. Ordering from the Menu
Look for items that are low in fat (broiled, baked, steamed).
When in doubt ask how the food is prepared or what it contains.
Might be able to have it prepared differently (broiled instead of fried).
Be wary of toppings, such as sauces, mayonnaise, salad dressings, sour cream. Ask these to be served on the side or a substitute that is less fatty.

17. Controlling Portions Many restaurants offer very large portions.
Remember that “less is more”, several ways to accomplish this:
Build meal around several appetizers instead of one large main dish or entrée.
If ordering the entrée, don’t eat the entire serving. Take leftovers home.
Make salad bar your main course.
Make more meals at home.

18. Food Safety
To avoid causing food-borne illness – hot food should be served hot, cold food should be served cold.
Refrigerate leftovers from restaurants immediately after getting home. Heat it up before eating again. Don’t leave it sitting out for more than two hours.

19. Eating at School
Cafeteria offers complete meals that are planned with good nutrition in mind.
Laws are in place that state how many calories and what students can be served.

20. Activity
Develop a lunch menu for a fast-food restaurant that emphasizes foods low in fat, sugar, and sodium. Give names to these food items.
When creating your menu, describe your food as to how it is prepared (ex. – baked cod filet with lemon juice on the side).
You need to have at least 20 different items on your menu. These will include main dishes, sides, and desserts.
You may work with ONE to TWO partners to create your menu. When you are finished you will name your restaurant and write it on out on paper in menu form.
Rubric:
Spelling, correct grammar
Descriptions of food
Choosing foods low in fat, sugar, & sodium
Menu neat, restaurant name