Reminder – If you are absent, you have 2 days to take your quick checks. Make sure to come in before school, advisory or break to take them.

Snack Wise

1 2 3 4 5 6 7 8 9 10 11 12 Name the Candy Bar

Name the Fruit or Vegetable 1 2 3 4 5 6 7 8 9 10 12 11 Name the Fruit or Vegetable

Name the Candy Bar (Answers) Almond Joy Mounds Butterfinger Twix KitKat Rolo Baby Ruth 3 Musketeers Snickers Milky Way Pay Day 100 Grand Name the Candy Bar (Answers)

Name the Fruit or Vegetable Avocado Cucumber Cantaloupe Apple Artichoke Pomegranate Red Cabbage Papaya Yam Kiwi Squash Tomato Name the Fruit or Vegetable (Answers)

thinking that middle school students would know more Which one did you know more of the names? The activity was set up thinking that middle school students would know more candy bars. Do you agree?

Have you noticed that you feel Is it healthy to snack? Yes!! Have you noticed that you feel hungry a lot? This is natural — during adolescence, the body needs more nutrients to grow as it should. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

What should we avoid and look for in snacks? (#2) To avoid: To keep energy levels going — and avoid weight gain — steer clear of foods with lots of added sugars like candy bars or soda. Also, avoid too much sodium. Look for foods that contain fiber like whole-grain breads, cereals, fruit, and vegetables. Combine them with protein-rich snacks such as peanut butter, low-fat yogurt or cheese. To look for:

Healthy Snacking Tips S: Serving sizes are important (#3) S: Serving sizes are important N: Notice how much and what you are eating A: Ask yourself if you are really hungry C: Choose nutrient rich foods from MyPlate K: Keep healthy snacks with you S: Sit down, slow down, savor and enjoy!

What are calories? (#4) You hear people say “That’s loaded with calories!” What does that mean? Scientific definition: A calorie is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. Nutritional definition: A calorie is a unit of energy that measures how much energy food provides to the body.

We get energy from what we eat and drink. (#5) We get energy from what we eat and drink. We use energy by physical activity.

How are calories determined? (#6) 1 gram carbohydrate = 4 calories 1 gram proteins = 4 calories 1 gram fats = 9 calories

How many calories do I need?

Healthier Snack Options Low fat yogurt Veggies String cheese Low fat popcorn Fruits Cherry tomatoes Cottage cheese Trail mix Whole wheat crackers & bean dip Granola bars Baked tortilla chips & salsa Peanut butter & celery sticks Low-fat or skim milk Cereal & milk Pretzels & hummus Dried fruits Nuts Hard boiled egg

Things you know so far… Serving size will always be on the top of the food label All numbers given are if you eat the serving size. Do you always eat that serving size???? Types of fat Types of carbs

Focus for today Do you know what percent of daily value means????

Percent Daily Value (%DV) (#7-10) Is a guide to the nutrients in one serving of food Based on 2000 calorie diet For example, if the label lists 15 percent for calcium, it means that one serving provides 15 percent of the calcium you need each day. Interpreting Percent Daily value 5% is Low 20% is High Which nutrients should have a low %? Fat, saturated fat, cholesterol, sodium Which nutrients should have a high %? Fiber, calcium, iron, vitamin A, vitamin C

Percent Daily Value is not listed beside every nutrient. Because you shouldn’t have any. No recommended amount This is because it would depend on which type of protein it is. Example: fish compared to red meat

Reading Labels How many calories would you consume if you ate the whole package? 500 calories How many grams of fat? 24 grams of fat

Reading Labels Which nutrient(s) have high values that should be low? Sodium and fat is close Which nutrients have low values that should be high? Vitamin A, vitamin C, fiber & iron

Activity PLEASE: - Do NOT open any items (they are expired anyways) - Do NOT “accidentally” take any of the food (I spent my personal money on them) ONLY ONE ITEM AT A TIME!!!!!

Anything surprise you?

Project Sponsors USDA Project Funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences, Drexel University