Approaches to Maintaining a Healthy Weight

1. APPROACHES TO
MAINTAINING
HEALTHY WEIGHT
9TH GRADE
NUTRITION
BY COACH DOTY

2. LECTURE
OBJECTIVES
&
CA CONTENT
STANDARDS
 OBJECTIVES
 Gain knowledge of current research-based guidelines
 Evaluate your own diet
 Discover different approaches and strategies to weight
management
 Practical applications for high school students
 CA CONTENT STANDARDS
 1.10.N Evaluate various approaches to maintaining a
healthy weight.
 1.2.N Research and discuss the practical use of current
research-based guidelines for a nutritionally balanced
diet.

3. HOW CAN WEIGHT MANAGEMENT
STRATEGIES HELP YOU?

4. RESEARCH BASED GUIDELINES

5. RESEARCH BASED GUIDELINES FOR WEIGHT ACTIVITY!
Activity One
1. Use google to search for weight guidelines, find at least 5 authoritative sources.
2. Compare those sources. Make notes of similarities and/or differences.
Activity Two
1. Get into groups of 3 or 4
2. Discuss findings. What are similarities? What are Differences? If there are differences, why do those
exist?
Activity Three
1. Each group briefly share your findings with the class

6. FOOD GROUP
GUIDELINES

7. GENERAL RECOMMENDATIONS
1 to 2 cups of fruit
daily
2 to 4 cups of
vegetables daily
5oz to 10oz of grains
daily
4oz to 7oz of protein
foods daily
3 cups of dairy daily
Center for Nutrition Policy and Promotion (U.S.), C. for Nutrition Policy and Promotion (U.S.). (0000). Getting started with MyPlate :

8. SHOULD GUIDELINES BE
MORE INDIVIDUALIZED?
 Nutritionists and Registered
Dieticians often have clients
create food logs.

9. NOW YOU TRY
 Log your food intake from the
previous day. Food and drink!
 Use your Surface tablet to find
your daily recommendations for
each food group.
 It’s ok to estimate the amount of
your portions, do the best you
can.
 After you’re done, write down if
you met each general
recommendation.
 Option to share with the class.

10. WEIGHT
MANAGEMENT
STRATEGIES
Meal Frequency
 Breakfast, Lunch, and Dinner.
 Intermittent Fasting.
Specific Foods
 Vegetarian
 Balanced
 Mediterranean
 Paleo
 Pescatarian
 And more!

11. BREAKFAST, LUNCH, AND DINNER
 This may be the most common goal, is it the most realistic in general? For you individually?
 Write down the following for the last 7 days (not including today)
 How many breakfast meals (not snacks) you had.
 How many lunch meals (not snacks) you had.
 How many dinner meals (not snacks) you had.
 Short class survey, who can follow this strategy?

12. INTERMITTENT FASTING
ANY DIET THAT
INVOLVES STRUCTURED
PERIODS OF EATING
AND FASTING
PERIOD OF EATING CAN
BE ADJUSTED TO START
AT A DESIRED TIME OF
DAY

13. INTERMITTENT
FASTING AT A
GLANCE

14. WHAT ARE THE BENEFITS
AND DRAWBACKS?
WOULD THIS WORK FOR
YOU AND WHY?

15. VEGETARIAN
 Eating meats is avoided.
 Consuming any type of animal byproduct can
also be avoided.
 All other food groups are consumed.

16. BALANCED MEAL
 Contains the five major food
groups.
 Hopefully minimizes sweets.

17. MEDITERRANEAN
 Contains the five major food
groups.
 Seafood, olive oil, nuts for
healthy fats.
 Red meat and sweets kept to a
minimum.
 Moderate amount of chicken,
turkey, eggs and fermented
dairy (kefir or yogurt).
 Dishes inspired by
Mediterranean culture.
This Photo by Unknown Author is licensed under CC BY-NC-ND

18. PALEO
 “Hunting & gathering foods”
 Includes lean meats, fruits,
vegetables, nuts and seeds.
 Zero processed foods, very
few dairy products, no
margarines or vegetable oils.

19. PESCATARIAN
VEGETARIAN DIET WHICH
ALSO INCLUDES FISH AND
OTHER SEAFOOD.

20. WHAT DO YOU
THINK THE BEST DIET
IS?
 Write down the benefits and drawbacks
of each diet you’ve learned about. Feel
free to use the internet to research.
 Add some information that wasn’t on the
presentation.
 Share with the class.

21. PRACTICAL APPLICATION
 Which information on this presentation would help you maintain a healthy diet and why?
 Will you consider new strategies for eating the right amount of food daily? Did you think of some
creative strategies to ensure your food intake is enough daily?
 How can you apply this information to your daily life as a high school student? i.e., would intermittent
fasting help you with your schedule? Are some of these foods/diets easier or more difficult food prep
wise?
 Share with the class.

22. APPROACHES TO
MAINTAINING
HEALTHY WEIGHT
9TH GRADE NUTRITION
BY COACH DOTY