Nutrition Day 4: MyPlate is a Healthy Plate! 9th Grade Period 5,6, 8

BAGEL 20 Years Ago Today 3-inch diameter ??? Calories 140 calories

ANSWER: 350 CALORIES!

Today's 6-inch bagel has 350 calories Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago. Now guess how long you will have to Rake leaves in order to burn those extra calories?

ANSWER: 50 MINUTES!

  CHEESEBURGER   20 Years Ago Today 333 calories ??? Calories

ANSWER: 590 CALORIES!

Today's fast food cheeseburger has 590 calories Today's fast food cheeseburger has 590 calories. This is 257 more calories than a portion 20 years ago. Now guess how long you will have to lift weights in order to burn those extra calories?

ANSWER: 1HR AND 30 MIN TO BURN 257 CAL.

SPAGHETTI & MEATBALLS 20 Years Ago Today 1 cup spaghetti with Sauce and 3 small Meatballs 500 calories ??? Calories

ANSWER: 1025 CALORIES!

This includes 2 cups of pasta with sauce and 3 large meatballs This includes 2 cups of pasta with sauce and 3 large meatballs. This is 525 more calories than a portion 20 years ago. Now guess how long you will need to houseclean in order to burn those extra calories?

ANSWER: 2 HR 35 MIN

SODA 20 Years Ago Today 6.5 ounces 85 calories ??? Calories

ANSWER: 250 CALORIES

A 20-ounce soda has 250 calories A 20-ounce soda has 250 calories. This is 165 more calories than a portion 20 years ago. Now guess how long you will have to work in a garden in order to burn those extra calories?

ANSWER: 35 MINUTES

STAND ON THE LINE

Serving Size vs. Portion Size What's the difference?!

Serving Size Standard amount used to give advice about how much to eat Helps you see how many calories and nutrients as well as fat, sugar, and salt are in a specific quantity of food There are specific serving sizes for each food group

Portion Size The amount of food that you choose to eat There is no standard portion size There is no single right and wrong portion size

How to Make Sure You Have the Perfect Portion! Serve food on smaller plates so meals look larger Aim for three scheduled healthful meals and one or two healthy snacks throughout the day Skipping a meal often leads to overeating at the next one Eat slowly you will be able to recognize when you are full Share meals at restaurants Use your hand to measure!

Food Choice Continuum! MyPlate Food Choice Continuum – Brainstorming From a continuum of “avoid” to “best,” students will rank similar foods by raising their hand to contribute information Teacher will write answers on chalkboard when students call them out.

Why is a healthy diet important? Why is a healthy diet important? – Question & Answer, Gizmos & Gadgets Ask students why they think it is important to have a healthy diet (discuss all reasonable answers) A healthy diet can help to manage weight and reduce the risk of overweight and obesity. Ask students what they know about the health risks associated with being overweight or obese. Overweight and obesity can cause an increased risk for chronic diseases such as Type 2 diabetes, heart disease, high blood pressure. A healthy eating pattern is important to establish as a daily habit now because the earlier in life you begin to make healthier food choices, the lower your risk for being overweight and obese and having adult chronic diseases such as diabetes, heart disease and cancer.

What is MyPlate?

Grains Whole Grains Brown Rice Oatmeal Whole Wheat Pasta Make at least half of your grains whole grains!

Vegetables Vary Your Veggies! Broccoli Corn Soybeans Cabbage Sweet Potatoes Make at least half your plate fruits & veggies!

Fruits Focus on Fruits! Oranges Watermelon Strawberries Apples Make at least half your plate fruits & veggies!

Proteins Lean Meats and Poultry! Beef Chicken Tuna Peanuts

Dairy Milk Cheese Yogurt Switch to fat-free or low-fat (1%) milk

BALANCING CALORIES Balancing Calories Enjoy your food, but eat less- Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Balancing Calories – Question & Answer, Lecture Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie. You can get your personal daily calorie limit at www.ChooseMyPlate.gov and keep that number in mind when deciding what to eat. Think before you eat…is it worth the calories? The calories you consume from all the foods you eat or drink in day (except for water) are called energy in. The calories your body uses throughout the day and for physical activity are called energy out. To maintain your weight, your energy in must equal your energy out.

AVOID OVERSIZED PORTIONS Avoid oversized portions- Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal

FOODS TO INCREASE Foods to Increase Make half your plate fruits and vegetables- Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. Make at least half your grains whole grains -To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. Switch to fat-free or low-fat (1%) milk- They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

FOODS TO REDUCE Foods to Reduce Compare sodium in foods- Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” Drink water instead of sugary drinks- Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

CUT BACK ON SOFAS! Cut back on SOFAS! – Question & Answer, Lecture Foods high in solid fat or added sugar (SOFAS) are high in calories but low in nutrients. Solid Fat- Not all fat is bad because we need some fat in our diet to transport important vitamins, protect our vital organs and keep our body insulated. However, too much solid fat (saturated and trans fat), can increase risk for heart disease. Foods like red meat, whole milk, cream and butter have a lot of solid fat. The good fat is called unsaturated fat. This fat protects our heart against heart disease. Some good fats include olive and vegetable oils and also nuts, fish, and avocados. Added sugar can increase the amount of empty calories in our diet. Over time, these extra calories may contribute to excess weight gain. One 12-ounce can of soda contains about 10 teaspoons or packets of sugar. Choose water or 100% juice instead and replace sugary desserts with naturally sweet fruit. Salt, or sodium, can raise blood pressure leading to a disease called hypertension. Processed foods (canned), fast food and frozen meals often have large amounts of sodium, so check the label and choose foods that have less. Also, season your food with spices and herbs instead of table salt.

BUILD A HEALTHY PLATE Build a Healthy Plate - Lecture Foods like fruits, vegetables, lean protein, whole grains and low-fat dairy contain the nutrients our bodies need without a lot of extra calories, making them nutrient dense. Foods like cheeseburgers, French fries, chips, and soda have a lot of calories, but not a lot of nutritional value. We call these “empty calories”. Fruits and vegetables of different colors have different nutrients. Try to eat a whole rainbow of different colored produce. Dairy products are a great source of protein (for strong muscles) and calcium& vitamin D (for strong bones). Low-fat or fat-free milk and dairy products have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. Whole grains contain many nutrients, including fiber, which helps you stay full, maintain a healthy weight, and keep your digestive tract healthy. Protein is essential for strong and healthy muscles, however many meats are high in saturated fat (bad fat that can lead to heart disease). Choose lean options like grilled chicken, seafood, beans, nuts and tofu instead of high-fat bacon, hamburgers and fried chicken.

GROCERY STORE Grocery Shopping – Question & Answer, Lecture In general, a healthy diet consists of items located on the perimeter of the grocery store. For example, items such as eggs, milk, fresh fruits/vegetables, and meats are located in these areas. Shopping this way avoids tempting snacks and “impulse buys.” Exceptions include dried fruits, peanut butter, whole-grains, and cooking essentials.

How to Make MyPlate a Healthy Plate! Assignment 1. You will receive a paper plate. 2. On the paper plate you will create your very own MyPlate for which ever meal you choose. 3. On the paper plate you will draw and label each food as well as include a drink you decide you want for that meal. 4. While creating your meal make sure you are creating a healthy meal that follows all of the MyPlate guidelines. 5. On the back of the paper plate you will write a paragraph describing what meal you chose and how it met the MyPlate standards. 6. At the end of the period you will turn your plate in.

How to Make MyPlate a Healthy Plate! Assignment MyPlate Recommendations: i. Grains - Whole Grains - Make at least half of your grains whole grains ii. Vegetables - Make at least half your plate fruits and vegetables iii. Fruits iv. Protein - Lean or low-fat meats and poultry v. Dairy - Switch to fat-free or low-fat (1%) milk