1. Week 10: April 18-22 Important Reminders Nutrition Unit continues this week Nutrition Unit continues this week Nutrient Project Assigned Today Nutrient Project Assigned Today Better You Plan due Wednesday Better You Plan due Wednesday

2. Day 46: April 18  Objective: Students will identify the importance of food choices in their daily diet.  Warm-up: List all the natural colorful foods you ate today.  Activities:  Introduce Nutrient Project  Topic Sign-Up  Research Time  Due April 27

3. Day 47: April 19  Objective: Write about the importance of weight in individual diets.  Warm-up: List the Nutritional Problems associated with soda.  Activities:  “What About Weight?” Notes

4. What about Weight?

5. Your Turn  In your notes, write down the names of five people who you know who think they are overweight (not what you think, what they think)  Are they really overweight? Or, do they just think they are?  What kinds of pressures do people put on each other about appearance?

6. Did you know?  About 50 percent of the factors contributing to obesity are genetic.  What do you think are other factors?  Here are some main ones:  Genetics  Poor eating habits  Lack of exercise  Metabolic rate  Hormones

7. Other factors:  Recent research has also linked the following with obesity:  Stress  Lack of sleep  A specific “fat” gene in some people.  A fat virus – AD36, which was found in 30% of obese people in one study, as compared to only 10% of non-obese people

8. Some myths about weight:  Fat people eat more than others  Being thin = being fit  Skipping meals will help with weight loss  Low-fat or no fat means no calories  Fad diets work for permanent weight loss  Eating after 8 p.m. causes weight gain

9. More myths  All those weight loss products work  Fast foods are always unhealthy  Calories are the whole picture, so if you want to lose weight, just cut calories

10. And some real tips:  Eat enough. Most teen girls need at least 1,600 calories, and teen guys need at least 2,000. (Less than this and your metabolism slows and your body goes into starvation mode)  Choose nutrient dense foods (fruits, veggies, whole grains)

11. More Tips  Drink water instead of soft drinks and juices  Eat foods you like, but if they’re high in calories, sugar, fat or salt, eat them in small portions and less often  Be sure to get a variety of foods from all groups  Eat slowly. Take at least 20 minutes. Take small bites

12. More tips:  Choose a program you can live with  Don’t trust height and weight charts  Make changes gradually  Don’t forget to exercise (weight comes right back 95% of the time if lost without exercise)  Remember: There are no quick fixes

13. Truth:  3,500 calories = 1 pound  In theory you would need to cut or burn 500 calories a day to lose one pound in a week  However, not all metabolisms are created equal. That’s why some people can eat a ton and not gain weight  It is not healthy to lose more than 1-2 pounds a week

14. How many calories do you need?  Step 1: Divide your weight by 2.2.  Step 2. Multiply your answer from step 1 by 22 if you’re female and 24 if you’re male. This answer is your basal metabolic rate (BMR). It is the approximate number of calories you need just to be alive on the planet

15. Determine your activity level  Sedentary: You sit most of the time.  Light activity: You exercise some, but less than three times a week.  Moderate activity: You exercise vigorously three times a week for at least 30 minutes each time  Heavy activity: You exercise vigorously four or more times a week for 30 minutes or longer

16. How many more calories do you need?  Multiply your BMR by: .40 and.50 if sedentary .55 and.65 if lightly active .65 and.75 if moderately active .75 and 1.0 if heavily active You should end up with two separate answers. Finally, add each of these answers to your BMR. This will give you a range of calories that you need.

17. Example  BMR = 1210  Heavy activity  1210 x.75 = 907.5  1210 x 1 = 1210  1210 + 907.5 = 2117.5  1210 + 1210 = 2420  Calorie range is 2117.5 to 2420 a day

18. Day 48: April 20  Objective: Students will research and organize a presentation on a nutrient.  Warm-up: Why is it important for teens to eat at least 1600 (girls) and 2000 (boys) a day?  Activities:  Nutrient Project work time  Better You Plan Due

19. Today… 1.Better You Plan Due 2.Recipes must be approved a) 27 servings Don’t forget:  To print, you need my approval.  You must turn in your typed research.  Posters must have typed information.  Read your directions

20. Day 49: April 21  Objective: Students will be able to identify and discuss areas of problems when it comes to nutrition.  Warm-Up: In theory, how many calories equal a pound?  Activities:  Nutrition Discussion  Eat The Rainbow Notes

21. With your table group… Take a moment and think about the nutrition topics we have covered so far in class, have seen in Food Inc., the media and in your personal life. What problems make it difficult to make healthy food choices? (Not just personal) Create a list with your table group.

22. As a class  Share out your list. Do not read the whole list.  Choose the big ones that your group felt passionate about and explain your reasoning.  Feel free to add onto what others in the class say.

23. On your list…  Put a star by the areas you as a consumer have control.  How do you have control?  Circle the areas that you can advocate for.  How can you advocate?  Are there topics you didn’t circle or put a star by?  Why?

24. Exit Slip Write your name on the top 1.Write a personal reflection on what you heard and discussed today. What did you learn? Why is it important for you to learn and talk about nutrition? How will this impact your future choices in nutrition?

25. Day 50: April 22  Objective: Students will research and organize a presentation on a nutrient.  Warm-up: No warm-up today.  Activities:  Nutrient Project work time  Get recipe approved