6. Why are these important?
Grains
Protein
Vegetables
Fruit
Dairy
7. Activity- How can we turn
an unhealthy plate into a
healthy one?
Grains- Shoot for whole grains!
Protein- Lean sources like chicken or fish
Vegetables- The darker the greens the better
Fruit- Variety of color
Dairy- LOW fat!
14. Snack Ideas- homemade
Celery with peanut butter
Apples with peanut butter
Crackers with cheese
Crackers with hummus
Granola bars
½ cup yogurt with granola
Today we’re going to be going over the basics of nutrition. Were going to be learning how important it is to make sure you have 3 balanced meals in your day, learning how to properly read a nutrition label, how to incorporate exercise into your daily routine, and how to make healthy snacks now and in college
Im going to start off my lecture with a powerful video. My friend showed this to me and I just sat there speechless.I feel like this video sums up the major problems giong on right now in america as far as obesity is concerned. Hope it has an impact on you and makes you think more about just how important your diet is for you
AFTER- explain video
I like to think of eating healthy like how a car runs. If you put gas in the car and make sure you give it an oil change, it runs how its supposed to. What would happen if you were to say put peanut butter in the gas tank? It wouldn’t run well. If we don’t put the right foods into our bodies, our bodies fight against us trying to make that food work as a fuel source but we wind up feeling really sick or tired. You guys liked spirit week and running around and getting hyped and doing activities right? Do you want to be able to still have fun like that in college? Or when you have your own kids? If you don’t watch your health now you could become obese and you wont be able to do that
Now we’re going to each get a worksheet of a dinner plate and Id like you to draw in what you had last night. Example.
This is the newest food model out there that has replaced the food pyramid.
What was wrong with the old pyramid? Lot of carbs.. NO PORTIONS
This is what you should be basing each and every single one of your meals off of. It’s the perfect balance of food for a healthy diet high in vitamins and minerals. Half the plate is for fruits and vegetables. Most americans don’t get that much. Only a quarter is grains, americans tend to overdo it on the pasta and sometimes even make a whole meal out of it. Protein is also only a fourth of the place, and a good tool to keep in mind for measuring protein is that it should be a 3-5 oz piece, which is the size of a deck of cards And dairy should be about a cup on the side. Later we’re going to talk about the specifics of how to make each food group the most healthy we can get it to be
Grains- they have fiber which aids in digestion , and grains have a lot of B vitamins which are good for your mood, good for your hair and skin and nails. Most important! BRAIN RUNS OFF OF glucose, which is a sugar, also known as a type of carb
Protein- keeps us full to get to the next meal. Also helps us in developing muscle
Vegetables and fruit- so many different kinds of vitamins that help our immune systems to be as strong as they can be. Help fight off illness, and also prevent diseases like cancer because of the antioxidant properties
Dairy- helps because of calcium important for bone growth.
All of these together help to make a perfectly healthy body
One student volunteer to come up and we change their plate
Calorie- a unit used to describe how much energy food provides for us when eaten. This doesn’t mean Oh I need a lot of energy let me eat a 1000 calorie burger, cuz each individual person needs acertain amount of calories based off of their height, weight, age, and activity level. The formula you can use for this is the BMR or basal metabolic rate. Theres a forumla you can do by hand or just use a calculator online. Ill show you an example of the online calculator. http://www.bmi-calculator.net/bmr-calculator/
Most people think they know how to read food nutrition labels, but youll be surprised by the amount of people who don’t know how to correctly read them.
First thing to look at
Serving size
2. Amount per serving
3. % daily value- %5 is poor, 20% is great
Snacks are just meant to be a little bit of food that’s enough to last you until the next meal. Not a whole entire meal. If you often pair carbs with some protein, itll help to keep you fuller longer.
