1. Next Time Lesson 14: Social Studies, May 10 – 17
Lesson 15: Science, May and May 31 (Exam #3 Lecture Hall) May 22 Niels/Kiefer-D May 23 Steele/Firchau-D May 24 Walus/Struss-D May 25 Schumacher/Sinada-D May 26 Wignall/Broberg-A May 31Kilian/Cymerman-A

2. Lesson 13 – Choosing a Healthy diet
E.Q: Are you meeting your nutritional needs?

3. Introduction Video 2:48 Eating has two purposes.
Provide calories for energy
Provide nutrients
Two types of Nutrients
Macronutrients: Carbs, Proteins and healthy fats – last lesson
Micronutrients: Vitamins, mineral and trace elements

4. Home group – Expert group
Directions:
Part I: Assigned “Home group” to read article and take notes on the author’s main ideas, intent, and clarify information – basically master the material. Rehearse findings with others, if necessary. Don’t write on handout (Article).
Part II: Leave your “Home group” and form “Expert groups” with other students. As the “Expert” you will share what you learned from reading your article with other experts from your class.

5. Home group - Articles
Teen-age Weight is Tied to Heart Disease in Adulthood
10 Benefits of Eating Healthy
Empty-Calorie Foods vs. Nutrient-Dense Foods
Vitamins and Minerals (Teen Health)
The importance of Water and Your Health
What are the Health benefits of Micronutrients?
What’s best for your health goals: Diet or Exercise?
Why is Nutrition important when exercise is involved?

6. Home Group - Preparation time
8 minutes
stopwatch

7. Subject Matter Experts (SME) – Share
10 minutes
stopwatch

8. Return to your desk

9. Review 2015-2020 Dietary Guidelines
The Dietary Guidelines focuses on the big picture with recommendations to help Americans make choices that add up to an overall healthy eating pattern. To build a healthy eating pattern, combine healthy choices from across all food groups—while paying attention to calorie limits, too.
Check out the 5 Guidelines that encourage healthy eating patterns: (next slide)

10. Review 2015-2020 Dietary Guidelines
1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

11. Choosing a Healthy Diet
strategies

12. Strategies 1. Look before you eat. Balance Diet
Fill ½ of your plate with Fruits and Vegetables
Fill ¼ of your plate with Grain products
Fill ¼ of your plate with lean Protein sources
Choose nonfat or low-fat dairy products

13. Strategies 2. Eat in moderation (calories in vs calories out)
Prepare more meals at home
Be involved in meal planning
Think smaller portions
Restaurants serve 2-3x’s more calories than needed
(e.g. Portions next slides)

14. Portion control

17. Strategies 3. Simplify diet
Try not to think of certain foods as “off-limits”
Think in terms of color, variety and freshness
Replace ‘cravings’ of certain foods with healthier options.

18. Strategies 4. Play favorites Protein, fills you up faster
Gives us energy to get up and go- and keep going
Snack on seeds and nuts instead of chips

19. Strategies 5. Be Carb smart (50/30/10 or 40/40/20)
Good fiber sources, whole grains, for long-lasting energy
Avoid refined products such as; breads, pastas and breakfast cereals without whole grains
Replace unhealthy foods with Healthy alternatives

20. Strategies 6. Eat Breakfast (smaller meals throughout the day)
Eating a healthy breakfast can jumpstart your metabolism and keep it stoked longer.
Eating small, healthy meals throughout the day
Avoid eating at night – It’s okay to go a period of time fasting – gives digestive system a break

21. Strategies 7. Drink plenty of water Water helps flush our system
Being Dehydrated – can cause tiredness, low energy and headaches
Don’t mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices

23. Strategies 8. Make the right changes
Limit fast food, processed or packaged products
Watch your salt intake and sugary drinks
Focus on how you feel after eating
Eat slow – take time to chew your food
Don’t eat until you feel full – to late!

24. Strategies 9. Exercise daily
Physical activity helps you match the calories you eat – (Calories in vs Calories out)
Use exercise as an accelerator
Helps you handle stress better – reduces ‘binge eating during stressful times.

25. Strategies
10. Read the labels
See next slide

26. Labels RDAs-Recommended Daily Allowance
amounts of nutrients that will prevent
deficiencies and in most healthy
people.
Dietary guidelines for Americans-
The Dietary Guidelines are designed to help
Americans choose diets that will meet
nutrient requirements, promote health,
support active lives, and reduce chronic
disease risks for all people.

27. Bonus 1 of 2 Know your family history Less than 100mg/dl HDL>40
Total Cholesterol Less than 200mg/dl (Desirable)
LDL (BAD Cholesterol) less than 100mg/dl (Optimal)
HDL (GOOD Cholesterol) more than 40 mg/dl and higher (protective)
Triglycerides <200

28. Bonus 2 of 2
LDL (low-density lipoproteins) cholesterol, or "bad cholesterol,”. 100 mg/ld good, 190 mg/ld bad
Too much LDL can contribute to the formation of plaque build up on the walls of the arteries or Atherosclerosis (hardening of the arteries). This narrowing or partial blockage can lead to a heart attack, stroke (brain) or diminished blood flow to other vital organs.
To help lower LDL levels,
Avoid foods high in saturated fat, dietary cholesterol and excess calories in general
Increase exercise
Maintain a health weight
HDL (high-density lipoproteins), or "good cholesterol," 60 mg/ld good, lower than 40 mg/ld bad
Type of fat in the blood that helps remove cholesterol away from the arteries and back to the liver, where it's processed and sent out of the body, and might even help remove cholesterol from existing areas of plaque.
To help raise HDL levels;
Exercising for at least 20 min/3 x’s a week
Avoiding saturated fat intake
Decreasing body weight

29. Remember: as you grow older
Final comments
Remember: as you grow older
Natural hormones; testosterone, growth hormones, and other decline
Taking care of your body now and you will reap the benefits in the future
Sedentary lifestyle

30. Thoughts for the day

31. Think about this Video 14:00 Highlights
Access to Healthy food choices makes a difference in your overall Health
Socio-economics plays a role in choosing a health diet and obesity rates

32. Quiz Take out iPad or smart phone Log into Moodle and take
Lesson 13 – Choosing a Healthy diet
Submit prior to April 28th 11:59pm