1. Today’s Agenda
Bell-ringer
Notes
MyPlate Activity
Fed Up Movie
Journal Reflection

2. Diet: It’s what you eat.
Calorie: a measure of the amount of energy in a specific food.
Food = Fuel!

3. How many calories do I need?
Dependant on:
Body size
Activity level
Typically between calories
Only a doctor can be certain
Estimate: take your
body weight and add
another zero
150 lbs = 1500 calories

4. How do we use our calories?
Nutrient Dense Foods – foods that calorie consumption is rich in essential nutrients. The body as a use for them Empty Calories/Foods – foods high in calories with no essential nutrients and turn to fat in the body (not used). Causes us to gain weight.

5. Why is a healthy diet important?
Helps manage weight and prevents overweight and obesity Reduces the risk of chronic disease Reduces the risk of early mortality

6. What influences your food choices?
List 5 factors that influence your food choices with your group.

7. The Food Pyramid…Right?

8. NEW & IMPROVED: MyPlate
Simpler
Easier to manage
To be used in addition to being aware of calories and nutrients

9. Some elements remain
Half of your grains whole
Choose lean meats
Eat calcium rich foods
Vary your veggies!
Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

10. Sort the Foods into the correct categories on your worksheet

11. MyPlate Key Messages Enjoy your food, but eat less.
Balancing Calories
Enjoy your food, but eat less.
Avoid oversized portions.
Foods to Increase
Make half your plate fruits & vegetables.
Make at least half your grains whole.
Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce
Choose foods that have less sodium.
Drink water instead of sugary drinks.

12. Build a Healthy Plate by Choosing…
Nutrient-dense foods instead of calorie-dense foods.
A variety of fruits and vegetables in a rainbow of colors.
Low-fat or fat free milk and dairy products.
Fiber-rich whole grains.
Protein foods that are low in fat.

13. CUT BACK on SOFAS! SOLID FATS ADDED SUGAR SALT (SODIUM)
Saturated fat & trans fat  heart disease
Replace with healthy unsaturated fat
ADDED SUGAR
Sugar adds calories  weight gain
Choose water, 100% juice and fruit for dessert
SALT (SODIUM)
Raises blood pressure  hypertension
Processed foods, fast food, frozen meals
Season with spices and herbs instead of salt

14. Balancing Calories Avoid oversized portions
Eat the right amount of calories for you Enjoy your food, but eat less Cut back on foods high in SOFAS and empty calories
Avoid oversized portions
Stop eating when you feel full
Get enough physical activity

15. Recommended amounts… Fruit: Girls age 14-18 = 1 ½ Cups daily
Boys age = 2 cups daily
Vegetables:
Girls age = 2 ½ Cups daily
Boys age = 3 Cups daily
Grains:
Girls age = 6 ounces daily
Boys age = 8 ounces daily

16. Journal
Think about everything you ate yesterday. Did you eat something in every food group yesterday? List the food with the correct food group