1. Chapter 10 Nutrition for Health Lesson 4 Planning Meals and Snacks
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2. Foods that offer few, if any, nutrients but do supply calories
empty calorie foods
Foods that offer few, if any, nutrients but do supply calories
nutrient density
The amount of nutrients relative to the number of calories they provide
Click to reveal the definitions.

3. In this lesson, you will learn to
explain why breakfast is important.
describe meal planning tips.
identify healthy ways to snack.

4. Finding the Main Idea
For each of the main sections in this lesson, write one sentence that states the main idea in the section.
Major Headings in this Lesson
Planning Healthy Meals
Breakfast: Start the Day Out Right
Lunch and Dinner
Snacking Smart
Eating Out, Eating Right

5. Planning Healthy Meals
Variety
Variety makes meals and snacks more nutritious and interesting.
Moderation
Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt.
The advice of the MyPyramid food guidance system can be summed up the three words variety, moderation, and balance.
Balance
Maintain a healthy weight by not eating more calories than your body can burn.

6. Breakfast: Start the Day Out Right
After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.
Breakfast provides the fuel you will need later in the morning.
The fuel that breakfast provides helps you stay alert so you can concentrate in school.
Research suggests that students who make time for breakfast are less likely to be absent or late for school. They also tend to do better academically than teens who do not eat breakfast.

7. Breakfast: Start the Day Out Right
Any food that supplies calories and nutrients can be part of a healthful breakfast.
Round out your meal with a cup of fruit and a glass of low-fat milk.
Trail mixes and packaged breakfast bars can be good as long as the sugar content is not too high.
Read the Nutritional Facts label.

8. Lunch and Dinner
Eating four or five small meals spread out over the whole day will help keep your body burning calories throughout the day.
For most Americans, lunch is a small meal and dinner is large. In other cultures, the opposite is true.

9. Use limited amounts of fats, sugars, and salt.
Lunch and Dinner
Vary your proteins.
Use limited amounts of fats, sugars, and salt.
Avoid empty-calorie foods.
Balance your eating plan.
Vary your proteins:
As a growing teen you need about five 1-ounce servings of meat and beans daily.
If you are bored with regular sandwich fillings, try a fish like salmon or a nut butter made from something other than peanuts.
Use limited amounts of fats, sugars, and salt:
Try substituting fresh fruit or yogurt for empty-calorie foods like cake and cookies.
Balance your eating plan:
Use a food log to write down what and how much you eat. This will help you identify which food groups you are eating too little of or too much of. This will also give you a good idea of how many calories your are taking in.
If you are eating more calories than your body can burn, you may want to cut back on calories or increase your exercise.
empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

10. Pay attention to what you are eating.
Snacking Smart
Pay attention to what you are eating.
Eating absent-mindedly can lead to overeating.
Avoid snacking just before mealtime.
Choose healthy foods as snacks.
Choosing healthy foods to snack on will provide your body with important nutrients.

11. Snacking Smart
Nutrient density is an important factor to consider when choosing snack foods.
nutrient density The amount of nutrients relative to the number of calories they provide
The more nutrients a food has in relation to calories, the more nutrient dense it is.

12. Snacking Smart Food Calories from Fat Food Group Equivalent
Air-popped popcorn, plain, 1 cup
1 cup Grains
Applesauce, ½ cup
½ cup Fruit
Gelatin with ½ cup sliced banana
Graham crackers, 2 2
1 ounce Grains
1½ ounces of low-fat cheese and 4 saltines 52
1 ounce Grains, 1 cup Milk
This table provides some specific ideas for nutrient-dense snacks.

13. Eating Out, Eating Right
Tips for Eating Out
Order an appetizer as your meal.
If you order a main course, eat only half and take the other half home.
Check the menu for heart-healthy selections.
Two challenges to eating right when you are at a restaurant are:
Restaurants tend to serve large portions.
You do not know what is in the dish you order.
Try to choose dishes that are nutrient-dense.
If you bring food home for a later meal, make sure to refrigerate your leftovers as soon as you get home so they do not spoil.
Many restaurants feature dishes approved by the American Heart Association.
Foods that are grilled, broiled, or roasted contain less fat than fried foods.
Use salad dressing, sauces, gravies, and other toppings sparingly.
Select foods that are grilled, broiled, or roasted, instead of fried.
Ask for salad dressing, sauces, gravies, and other toppings on the side.

14. What I Learned Vocabulary What makes food an empty-calorie food?
Lesson 4 Review
What I Learned
Vocabulary What makes food an empty-calorie food?
Empty-calorie foods contain very few nutrients.

15. What I Learned Recall Why is breakfast important? Lesson 4 Review
Breakfast helps you feel alert during the morning.

16. Lesson 4 Review
What I Learned
Identify Give three meal-planning tips that can add variety, moderation, and balance to your eating plan.
Sample answers: choose a wide range of foods; choose foods that are low in fat, sugar, and salt; balance physical activity with food intake

17. Lesson 4 Review
Thinking Critically
Explain How can you avoid overeating when you eat at a restaurant?
Sample answers: Usually all-you-can-eat specials encourage overeating and should be avoided.

18. Lesson 4 Review
Thinking Critically
Apply You are hungry, but dinner is still an hour away. Can you think of a snack that would help you feel less hungry but still leave you ready to eat dinner? How much of the snack food do you think you should eat?
Sample answers: I would choose a small amount of fruit juice because it does not take long to digest.

19. Chapter 10 Nutrition for Health End of Lesson 4
Planning Meals and Snacks
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