Name that movie Milk was a bad choice ThinkPairShare By yourself brainstorm what influences people to make food choices 23 minutes With a partner discuss your ideas 34 minutes ID: 1048341
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1. Nutrition/Physical ActivityName that movie:“Milk was a bad choice!”
2. Think-Pair-ShareBy yourself, brainstorm what influences people to make food choices. (2-3 minutes)With a partner, discuss your ideas. (3-4 minutes)As a class, share our ideas on the board.
3. Individual Brainstorm
4. Group BrainstormInternal External
5. Write down your HW - Journal #1On a piece of paper, list the top three influences of your personal eating habits.Under each influence:Explain why you chose each influenceAfter the list of influences:Explain if you believe your eating habits are positive or negativeDiscuss what you can change for the better
6. Five Major Food GroupsFruitsVegetablesGrainsProtein FoodsDairy
7. FruitKey Reminder: Focus on Whole fruits!Any fruit or 100% fruit juice counts as part of the Fruit Group. You can only count fruit juice once a day towards cups/servingsFruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.Girls 14-18: 1 ½ cups per dayBoys 14-18: 2 cups per dayFruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
8. VegetablesKey Reminder: Vary your vegetable intake!The same rule for fruit juice applies for 100% vegetable juiceBased on their nutrient content, vegetables are organized into 5 subgroups:Dark GreenStarchyRed/OrangeBeans/PeasOtherDark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber.Girls 14-18: 2 ½ cups per dayBoys 14-18: 3 cups per day
9. GrainsKey Reminder: Make at least half of your grains, whole grains.Whole grains: whole-wheat bread, brown rice, oatmeal, and whole-grain cereal and pastaRefined grains: many cereals, white bread, pasta, and white rice.Refined grains improve shelf life but do not add back certain nutrientsDon’t be tricked by companies!Girls: 6 OZ equivalentsBoys: 8 OZ equivalents
10. ProteinKey Reminders:Choose LEAN meat/poultry to power upSeafood = omega-3 Non-meat options: beans, nuts, egg whites, cottage cheese, tofuAvoid processed meat = high sodium Girls: 5 ounce equivalentsBoys: 6 ½ ounce equivalents
11. DairyKey Reminder:Non-fat or low fat milk and yogurtsIf you can’t digest lactose (the sugar in milk that can cause stomach pain or gas) choose lactose-free milk or soy milk with added calcium.Boys and Girls: 3 cups per dayChoose calcium rich dairy to build strong bones and prevent:Osteoporosis
12. The Truth About DairyDairy is difficult for Many people to digest.An estimated 65% of adults are lactose intolerantDairy is inflammatory-causing leaky gut, bloating, lethargy, chronic infection, and allergiesButter is better than margarineUnsweetened Greek yogurt is good-lots of probiotics Kefir is a powerhouse-strong anti-inflammatory properties Choose goat or sheep productsAlways eat UNSWEETENED yogurt!
13. Make a Plate Design a plate using the magazines. You must include a food from each food groupOn the back, please write down the key reminders for each of the food groups.WRITE YOUR NAME ON THE PLATE
14. Move those feetWalk around the room to fill in your worksheet to better understand what a cup or an ounce looks like.
15. Calcium-rich foods (non-dairy)Leafy greensKaleBroccoliTofuSoy/EdamameOrangesBeansAlmonds/Almond Milk
16. FatsFat helps your body grow and develop, and may even keep your skin and hair healthy. But not all fats are healthy.Healthy Fats: liquid at room temperature.Examples: avocados, olives, nuts, seedsUnhealthy Fats: solid at room temperature and high in saturated/trans fatsExamples: butter, margarineOther foods in high saturated fats: fatty meats and cheeses that come from whole milk
17. The Fact on Fats Love it: Unsaturated (polyunsaturated, Monounsaturated)Lowers bad cholesterol and triglyceride levelsProvides essential fats your body needs but cant produce itself.Limit it: Saturated FatsIncrease risk of cardiovascular diseaseRaises bad cholesterol levelsLose it: Artificial Trans Fat: Hydrogenated oils, palm oil, kernel oilIncreases risk of heart diseaseRaises bad cholesterol levels
18. Empty CaloriesStay away from empty calories!No nutrientsHigh in solid fat and added sugarCake, ice cream, candy, soda
19. Addicted to Sugar 1. Sugary Drinks Do Not Make You Feel Full and Are Strongly Linked to heart disease and cancer2. Large Amounts of Sugar Are Turned into Fat in The Liver3. Sugar Drastically Increases Belly Fat Accumulation4. Sugar-Sweetened Beverages May be the leading dietary cause of Type 2 Diabetes5. Numerous Studies Link Sugar-Sweetened Beverages to Heart Disease Risk6. There is at least 61 different types of names for sugar 7. The Sugar and Acids in Soda are a Disaster For Dental Health8. Sugar Consumption is Linked to an Increased Risk of Heart Disease9. It can cause major addictions (affects the brain like cocaine or alcohol)
20. SodiumYour body needs a small amount of sodiumTry to consume less than 2,300mg (no more than 1 teaspoon) a dayToo much sodium in food and drinks can raise blood pressurePay attention for your future heart healthProcessed foods (canned or packaged) have higher sodium levelsHelpful tips:Choose fresh or frozen fruits and veggiesAdd herbs and spices instead of salt for flavorRinse canned vegetables with water to remove extra saltRead Nutrition Facts label
21. Important NutrientsCalcium – for strong bones and teethDairy, sardines, kale, almondsVitamin D – to keep bones healthyOranges, tuna, milkFiber – help you stay regular and feel fullBeans, celeryIron – helps you growRed meat, spinach, beansPotassium – helps lower blood pressureBananas, baked potato with skinProtein – power you up and grow strongPeanut butter, eggs, fish, chicken, peas
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23. Food Safety Four Steps to follow to ensure safety in the kitchenClean-Wash hands and surfaces oftenSeparate-Don’t cross contaminateCook-Cook foods to the correct temperatureChill-Refrigerate promptly Be Safe when cooking, storing and handling food to prevent foodborne illnessYou cannot smell, see or taste bacteria in food that makes you sick.
24. Food SafetyShoppingPick up the refrigerated and frozen items lastNever choose meat or poultry in packaging that is leakingDo not but food past “Sell-Buy, “Use-By” expiration datesStorageAlways refrigerate perishable food within 2 hours. 1 hour when temperatures above 90 degreesCook or freeze fresh poultry, fish, ground meats ad variety of meats within 2 days-beef, veal, lamb, or pork within 3-5 days.Canned foods can last forever as long as they are not exposed to freezing temperatures or temperatures above 90 degrees. Throw-out cans that are dented, rusted or swollenHigh-acid canned foods (tomatoes, fruits) last 12-18 months
25. Food SafetyPreparation:Always wash hands with warm water before and after handling foodDon’t cross-contaminate-keep raw meat, poultry, and fish and their juices away from other foodsAfter cutting meat always wash utensils and countertops with hot soapy waterIt is best you use separate cutting boards for meats, poultry, and fish.Marinate meat and poultry in a covered dish in the refrigerator
26. Food Safety ThawingRefrigerate-allows safe thawingCold Water-for fast thawing, place food in a leak proof plastic bag. Change the bag every 30 minutesMicrowave-cook meat and poultry immediately after microwave thawingCook all food immediately after thawing
27. Food SafetyCookingRaw beef, pork, lamb, veal steaks, chops roast/cook to an internal temperature of 145 degreesGround Meats- cook to an internal temperature of 160 degreesPoultry-cook to an internal temperature of 165 degreesCold Storage SheetServing Hot Food-held at 140 degreesCold Food-held at 40 degreesLeftoversDon’t keep out for more than 2 hoursUse cooked leftover within 4 daysRefreezing-meat and poultry defrosted in refrigerate may be frozen before or after cooking. If thawed by other method, cook before refreezing.
28. Lets Get QuizzicalQUIZ
29. 1. What is your favorite way to get exercise?2. What motivates you the most to be physically active?
30. Five Components of FitnessCardiovascular Endurance Muscular enduranceMuscular strengthFlexibilityBody Composition
31. How much exercise is needed?Male/Female: ages 6-17:60 minutes every day of moderate to vigorous activity Does not have to be all at onceShould focus mostly on aerobic exercise3 days of the week should be strictly vigorousAt least 3 days of the week should include muscle strengthening and bone strengthening activities during the 60 min.
32. STICKY NOTESWrite down an example of each type of exercise on the different colored sticky notes and place it on the board:Moderate - GreenVigorous - OrangeBone/Muscle Strengthening - Purple
33. Moderate vs VigorousModerate Intensity Exercises Vigorous Intensity Exercises **You get the same health benefits from vigorous exercise in about half the amount of time
34. Cardiovascular (aerobic) ExerciseImproves overall fitness by increasing both your oxygen intake and heart rate.Swimming, cycling, jogging, zumba, etc.Should be performed for no less than 30 minutes to get the health benefits
35. Anaerobic ExerciseShort duration, high intensity exerciseLast seconds-to around 2 minutes Train without oxygenExamplesSprints, powerlifting
36. Heart RateResting heart rateBeats per minute (BPM)If you count your beats for 30 seconds, what will you have to do to that number? ___________A low resting HR usually indicates better fitnessThe best time to take it is when you wake up in the morning60-90bpm in teensFinding your heart rate:Index/middle fingersNever your thumb!Carotid artery (neck)Radial artery (wrist on thumb side)
37. Heart RateMaximum heart rateWhat your cardiovascular system can handle during exercise 220 – age = ______Target Heart Rate ZoneThe area you want to raise your heart rate to during aerobic exerciseModerate Intensity: 50-70% of Max HRVigorous Intensity: 70%-85% of Max HR220-Age x % ____= ___Example:220-14=206 X .65=133.9
38. Heart RateRecovery HRHow much your heart rate drops in the first minute of rest after intense exerciseA great indicator of your heart health and fitness levelA quick drop in heart rate shows great fitness and recoveryA drop of 12bpm or less is abnormalA drop of 30bpm or more is great!To calculate:First, you must be exercising into your THRZCalculate Active HR in beats per minuteRest for 1 minuteRe-calculate heart rate again in beats per minuteSubtract!
39. MORE STICKY NOTES!Write down what you think 2 benefits of a healthy diet and physical activity are:
40. Benefits of Exercise and Healthy EatingIncrease chances of living longerAppearance, weight controlStaying in shape – healthy bones and musclesConfidence, feeling better about yourselfImproved endurance, move around betterSleep better at nightIncrease Academic AchievementReduces anxietyReduces risk of obesity-related disorders
41. Obesity More than 1/3 (36.5%) of US adults are obese.About 17% of children (age 2-19) in the US are obese – that is about 12.7 million.Since 1980, obesity prevalence among children and adolescents has almost tripled.A BMI of 30 or more is considered obese.How is it measured?BMI CalculatorBody Fat Test (percentage)Do not ever use with pacemaker or other implanted medical deviceCan be skewed by just eating or drinking a lot of water
42. My BMI: _______ Circle: Underweight Healthy Overweight ObeseBody Fat %: ________ Circle: the description you match on chart below:
43. Obesity Related DisordersHeart diseaseStokeType 2 DiabetesHypertensionHigh Cholesterol Gallbladder diseaseSome types of cancerColon cancerOsteoarthritis in jointsDepression
44. Weight ControlCalories in = calories out (to stay the same weight)Calories in < calories out (to lose weight)NEEDS TO BE HEALTHYVariety, modification, balanceExerciseDon’t skip meals
45. Healthy SuggestionsEat breakfast everyday. It will help your body get going.Short on time? Grab a banana or an apple.Pack your lunch on school days. It helps you control your portions and healthy choices.Eat dinner sitting at table with family. More often, it is healthier than eating out.Get involved with grocery shopping. Be aware of packaging that make bad foods look more appealingAvoid Fast Food– just one super sized meal may have more calories than you need in a whole day.Avoid the sugary drinks-Soda, Ice Tea, punch, juice boxes, apple and orange juice.