HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living- Grades 4/5 Leader Guide for Healthy Habits for Life Thank you for choosing Healthy Habits for Life: Your 6 Week Guide to Food and Fitness. This Leader Guide is designed as a series of slides. Teaching tips and activity ideas for each week are listed on the “Notes” section of the title slide for each week. Each slide was taken directly from the text of the book. Participants will find it easy to understand the lecture by following in their books. The slides are divided into: an introduction a presentation for each of the six weeks a summary You may down load them for free from this web site, save them on your hard drive and add to them or change them to suit your individual needs. General Guidelines The classes are designed to be taught in 6 one hour sessions but experience has shown that there is a lot of information to cover and the classes may be better taught dividing them slightly differently than the book is divided. Week Two (Eat Well) can really take two weeks to teach and Weeks 5 & 6 (Shop Smart and Fit It In) can both be covered in one session. There is enough material that the entire program could be extended to 8-10 weeks. It is very important at the beginning of the program to set some ground rules. The nature of the material lends itself to much class discussion. Participants should be made aware of the amount of material to be covered in one short hour and the need to be respectful of the time. It may be necessary to meet separately with particularly outspoken persons out side of class time to address personal issues. Ideally, each participant would have a one hour consultation before the beginning of the program to help them through some of the personal information in Week Two and becoming familiar with their goals, concerns, etc. Week Two

Eat Well: A Healthy Approach to Eating Healthy Weight Healthy Eating Your Lifelong Eating Plan The New on Nutrients Instructors have found that this week contains a lot of information and is better covered in two sessions. Part One: Walk participants through the Eat Well piece. If they can complete some or all of it before class you will save a lot of time. When discussing portion sizes it is helpful to bring in actual food items and dishes or props like a tennis ball (1/2c serving), deck of cards (2-3 oz serving) or food models. Spend time discussing actual portion sizes eaten and how to calculate them. There tend to be a lot of questions on this information. It is valuable but time consuming. If Eat Well has not been completed before class, you may want to assign it to be done at home for the next week. Give them time to figure out calorie needs in class. There are many questions on this session and it is important to have class time to answer them. Stress that these numbers are only estimates and are providing them with a range not an exact number. Ending the first part of this session on page 26 is a good place to stop and gives participants an eating plan to follow for the next week. Part Two: Start this session by reviewing the first part of week two and go over the Daily Amount of Food From Each Group on page 23. Discuss which food groups they may be over or under consuming and how they could incorporate more or less of these foods into their diets. Start the new information on page 27, The News on Nutrients. Participants tend to be very interested in this information and will spend a lot of time asking questions and sharing information with each other.

Healthy Weight Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems

Body Mass Index 18 or less Underweight 18-24 Normal 25-29 Overweight 30-39 Obese 40 or greater Extremely Obese

Waist less than or equal to: Apple vs. Pears Health Risk BMI Waist less than or equal to: 40 in. (men) 35 in. (women) Waist greater than: 18 or less - N/A 18-24 25-29 Increased High 30-39 Very High 40 or greater Extremely High

Healthy Eating Base your lifelong plan on guidelines from MyPlate Maintain a healthy relationship with food Avoid the “good food/bad food” mentality Remember moderation and variety in all your food choices

Your Lifelong Eating Plan Eat Well for the Health of It Assess your current eating habits Create your own eating plan The plan your have developed is a set of general guidelines, not a rigid prescription.

Estimated Daily Calorie Needs Calorie Range Age Sedentary Active Female 14-18 1800 2400 19-31 2000 2400 31-50 1800 2200 51+ 1600 2200 Males 2200 3200 19-30 2400 3000 2200 3000 2000 2800

Create Your Eating Plan: Going Further Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR) Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity

Create Your Eating Plan: Going Further Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A) Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total

Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

The News on Nutrients Carbohydrates Benefits: Energy Fiber: Soluble and Insoluble Sources: grains, cereals, fruits, vegetables. legumes

The News on Nutrients Fiber Recommendation: 14 g fiber for every 1000 calories consumed Maintains proper bowel function Decreases the risk for heart disease and some cancers Moderates blood glucose levels Lowers your calorie intake by helping you to stay full longer

The News on Nutrients Protein Strengthens blood Builds and maintains muscle and body structure Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds

The News on Nutrients Fat Energy Satiety Adds the flavor to food

Defining the Fats Monounsaturated Polyunsaturated Saturated Omega-3 Fatty Acids Trans Fatty Acids

A Word About Vitamins Minerals Calcium Iron Phytochemicals

Water: Are you getting enough? ?

The Plan: Week Two Complete the Eat Well assessment brochure Complete your Food and Activity Journal for this week

MIAMI-DADE COUNTY PUBLIC SCHOOLS DIVISION OF PHYSICAL EDUCATION AND HEALTH LITERACY SOURCE: WWW.PPPST.COM PRESENTATION PERMITTED FOR INDIVIDUAL CLASSROOM USE