Dr. Jonatha Spages is explaining here about Healthy Salad Importance for Human Body. Dr. Joanthan Spages is a respected Nutritionist in New Jersey.

1. HEALTHY SALAD IMPORTANCE FOR
HUMAN BODY
Dr. Jonathan Spages

2. WHAT ARE THE MAJOR DETERMINERS OF
BLOOD CHOLESTEROL LEVELS?
 Diet – What does a diet high in animal fats(saturated) do to blood
cholesterol levels?
 Saturated fats increase blood cholesterol levels.
 Heredity

3. CHOLESTEROL
 Does your body require cholesterol for proper functioning?
 Yes! It is a part of your hormones and cell structure in your brain, for example
 Do you have to eat a certain amount of cholesterol in your food?
 No, your liver produces all of the cholesterol you need after the age of 2. (Breast
milk has just the right amount of cholesterol.)
 Which foods contain a lot of cholesterol?
 Egg yolks and organ meats like liver, brain, kidneys, etc.
 What causes blood cholesterol problems, foods with cholesterol or foods with
saturated fat?
 Foods with saturated (animal) fat cause the most problems. Most of us can safely
eat 4 eggs or so per week. Eggs are not bad because they are an excellent source
of protein, iron, other minerals, and B vitamins.

4. MY FAMILY HEALTH TREE
 Your heredity places a large role in determining your risk of heart
and blood vessel disease.
 Fill out the Family Health Tree handout starting in class and
finishing at home.
 Put in the names of all of your relatives as well as their ages. Add
rectangles if you need them and X out those you don’t.
 Write down health conditions that may be hereditary like heart
attacks, strokes, high blood pressure, high blood cholesterol,
diabetes, cancer or lifestyle choices like cigarette smoking, lack of
exercise, or poor diet.
 Look for repeated risk factors in your family health tree.
 Describe your risk factors based on your heredity.
 Tell what you could do to reduce your risk.

5. HOMEWORK
 Take the handout home and go over your family’s
health history with your parents or guardians.
 Look for repeated risk factors in your family.
 Answer the questions on the back of the handout.

6. CHOICES
 Shall we eat home cooked meals or go out for McDonald’s?! Let’s make a quick
comparison.
 HOME:
Breakfast – 1/2 cup oatmeal, 1 cup 1% milk, 1 T. raisins
1 banana, 1 slice whole wheat bread,
1 tsp. peanut butter
Lunch – Turkey sandwich (3 oz. turkey, 2 slices of
rye bread, 2 tsp. mayo, 1 tsp. mustard,
tomato), 1 orange, 1 cup of 1% milk
Dinner – 4 oz. broiled chicken breast, 1 cup of brown
rice, ½ cup of broccoli, ½ cup of carrots, 2 cups
of mixed greens salad, 1 T. olive oil Italian dressing,
1 cup of 1% milk
Does this sound pretty good? This is just for comparison purposes, not the
quantities that an active teenager would actually eat.
Total calories: 1638 Total fat: 40 grams

7. MCDONALD’S CHOICE
 Total calories: 1680
 Total fat: 71 grams of fat
 What you get:
A Big Mac
Large Fries
A Large Coca Cola
An Apple Pie
What do you think?

8. FAT VISUALS
 The recommended balance of fat for health is 2/3 plant fat and 1/3
animal fat.
 Recommended amounts:
 Teenage Girls, Active Women, Less Active Men
Total Fat: Less than 73 grams
Saturated Fat: 25 grams or less
Unsaturated Fat: 48 grams or less
Teenage Boys, Active Men, Very Active Women
Total Fat: Less than 93 grams
Saturated Fat: 31 grams or less
Unsaturated Fat: 62 grams or less
How many grams of fat were in your McDonald’s lunch?!

9. FAT IN A BUN
 There are many fats hidden in our foods. The
important thing is to become aware of what we are
eating in order to make healthier choices.

10. DOUBLE WHOPPER WITH CHEESE
WHO WILL VOLUNTEER TO EAT THIS?

11. A HEALTHY CHICKEN SANDWICH?

12. BREAKFAST?

13. A HEALTHY SALAD?

14. WHERE’S THE DRESSING?

15. PASTA!

16. THANKS