1. PG #10 – Assessing valid information about healthy food to make informed nutritional choices Miss Lawley Core 4 PE

2. PG#10 Proficiency Scale ScaleDescription 4.0 Student can transfer knowledge of accessing valid information about healthy foods into a balanced nutritional plan 3.5In addition to score 3.0 performance, in depth inferences and applications with partial success 3.0 Student identifies relationships between current health related research and healthy nutritional choices 2.52.0 plus partial knowledge of 3.0 2.0Student defines current reliable healthy nutritional sources 1.5 Student exhibits partial understanding of some of the what constitutes a reliable source of valid information about healthy food to make informed nutritional choices 1.0 Student has an incomplete understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices 0.5 Student exhibits very limited understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices 0.0Student exhibits no understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices

3. My Plate requirements for each meal 50% combination of fruits and vegetables 8 oz serving of dairy 25% whole grains 25% lean protein

4. How much water do I need a day?  Generally everyone needs a minimum of 64 oz every day  BUT if you weigh more than 128 pounds then you need to take your weight and divide by 2 – that’s how many ounces you should be drinking daily  Example: 150 pounds/2 = 75 pounds = 75 ounces of water/day  If you’re active then you’ll likely need MORE (Yes there is water found in some foods such as fruits and vegetables but it won’t hurt to get the additional water directly to meet your minimum 64 oz recommendation. Remember – it’s good for you!)

5. Balanced Diet tips  Eat different types of foods from various food groups  Focus on eating COMPLEX carbohydrates, LEAN proteins and LOTS of fruits and vegetables  30% of your caloric intake should come from (healthy) fats  15% of your caloric intake should come from (lean) proteins  55% of your caloric intake should come from (complex) carbohydrates

6. Proteins Complete  Beef  Chicken/Turkey  Pork  Fish  Shellfish/crustaceans  Wild game Incomplete  Beans  Nuts  Legumes  Seeds  Soy/tofu  Rice

7. Carbohydrates Complex  Whole wheat pasta  Whole wheat bread  Oats  Brown/wild rice  Quinoa  (most) vegetables  (most) fruits Simple  Sugar  Candy  Pastries  Soda  (most) juice  Many low-fat/non-fat items

8. Fats Awesome  Avocado  Salmon/trout  Nuts  Beans (usually very low fat)  Olive/canola/peanut oils Not awesome  Baked goods  Packaged goods  Red meat (eat in moderation)  Animal fats in general (milk, cheese, butter, eggs)  Vegetable oil

9. Web MD’s advice on lowering fat intake Here are tips to help you reduce the total amount of fat in your diet and make sure the fats you consume are the healthy ones:  Choose a diet rich in whole grains, fruits, and vegetables.  Try a vegetarian meal, with plenty of beans, once a week.  Select dairy products that are skim or low-fat.  Experiment with light and reduced-fat salad dressings.  Replace fattier sauces with vinegars, mustards, and lemon juice.  When using fats, do so sparingly. Try to use unsaturated liquid oils, such as canola or olive, instead of butter or partially hydrogenated margarine.  Limit your consumption of high-fat foods, such as processed foods, fried foods, sweets, and desserts.  When cooking, substitute the lower-fat alternative (for example, low-fat sour cream or low-fat cream cheese) whenever possible http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

10. WebMD’s Healthy Shopping Guide and List  http://www.webmd.com/diet/printable/healthy-grocery-shopping-list http://www.webmd.com/diet/printable/healthy-grocery-shopping-list

11. Library resources  Library Main Page: http://www.tamdistrict.org/domain/482http://www.tamdistrict.org/domain/482  Health and Wellness databases: http://www.tamdistrict.org/Page/8445http://www.tamdistrict.org/Page/8445  Library Catalog: http://www.tamdistrict.org/Page/2524http://www.tamdistrict.org/Page/2524  How to cite your sources: http://www.tamdistrict.org/Page/2525http://www.tamdistrict.org/Page/2525