This document provides information on healthy eating for a 12-year-old boy, including recommended calorie intake and important macronutrients. It discusses that calories provide energy and come from carbohydrates, proteins play a role in building body tissue, and recommends getting fats from sources like avocados and nuts rather than red meat. The document instructs to create a daily meal plan that meets the nutritional needs of a 12-year-old student and includes proteins, healthy fats, and limiting unhealthy fats.

1. Health
Proteins, healthy fats and meal planning

2. Learninggoals
 You will understand what calories are used for
 Understand where to get calories from
 Understand the recommended calories for a 12 year old
boy
 Understand the role of proteins in your body
 Understand the role of ‘healthy’ fats in your body
 Plan a days worth of meals for a 12 year old boy

3. What arecalories
usedfor?
&
Wheredoyou get
calories?
 Your body needs calories to operate
 Calories provide you with energy
 Calories keep your heart beating and lungs breathing
 Calories allow you to do activities by providing you
with energy
 Calories are found in carbohydrates, calories are found
in any and all food and drink

4. Whatdictates
calorieintake?
 The calories any person needs can be dictated by the
following factors
 Age
 Gender
 How active you are
 If you work at a desk all week
 If you work on a job sight
 If you go to the gym often
 If you do no physical activity
 Calorie burn is dictated (more) by physical activity
 Calorie intake is also dictated by age and gender

5. Understandingrequiredcalories
• What do you notice
about the age groups
for men?
• What do you notice
about the top rows?
What are the
categories listed?
• How do calories
change based on a
persons active status?
• Did you notice
anything else?

6. Understandingrequiredcalories
• What do you notice
about the age groups
for woman?
• What do you notice
about the top rows?
What are the
categories listed?
• How do calories
change based on a
persons active status?
• Did you notice
anything else?

7. Activity1
 You will create 3 simple health nutrition profiles for 3
different people
 Your profiles must have
 A first name and sir name
 Date of birth (based on the age you chose)
 Give the person a job or activity that justifies their active
status
 Calories needed, based on the persons active status,
gender and age
 Any dietary needs?
 Brainstorm some food groups you recommend they add to
their diet, i.e. nuts, fruit, legumes
 Bonus: Draw the individual for each profile
 Make sure the profiles are neat, you will show them to
your peers

8. Healthvideo
 https://www.youtube.com/watch?v=inEPlZZ_SfA
 2.26 protein and fats to carbs

9. Theroleofproteinsin
yourdiet
 Definition of proteins: Nutrients that help
build and maintain body tissue, among other
things
 Like carbs, protein contains calories, any
unused calories are stored as fat
 Some examples of proteins
 Fish
 Seafood
 White meat (poultry)
 Lean beef
 Low fat milks
 Fat-free and low fat cheeses
 Eggs

10. Complete
proteins
 Complete proteins: Foods that contain all Amino Acids
(acids that provide extra energy during exercise and
activities)
 Fish
 White meat (poultry)
 Lean beef
 Dairy products
 Eggs
 Soybean products (edamame, tofu)

11. Fatsandhealthy
fats
 Fats: while your body needs fats, too much fat in a
persons body is not good, and can lead to heart disease
 Fats provide the body with essential vitamins
 Fats are a good source of Linoleic Acid
 An essential acid that is good for growth and healthy
skin
 Fats in food add flavour and satisfy hunger as they
digest slower than carbs and protein
 No more than 30% of calorie intake should come from
fats, more than 30% will put you at risk of developing
obesity

12. Unhealthyfats
andhealthyfats
 Unhealthy fats (Saturated fats) are fats that are solid
at room temperature (saturated fats contribute to
heart disease)
 Red meat (fatty cuts)
 Chicken skin
 Whole-fat dairy products
 Ice cream
 Butter
 Sausages
 Bacon
 Cakes
 Cured meats (salami, chorizo, pancetta)
 Milkshakes
 Chocolate and chocolate spreads

13. Unhealthyfats
andhealthyfats
 Healthy fats (Unsaturated fats) are fats that become
oil or liquid at room temperature, they include
 Avocados
 Peanut butter
 Nuts (walnuts, pine, sesame seeds, sun flour seeds,
pumpkin seeds)
 Chicken
 Pork (lean)
 Beef (lean)
 Omega-3 from fatty fish (salmon, herring, sardines)

14. Activity2
 Using the day meal planner you will plan a meal for a
12 year old student
 You will plan meals for
 Breakfast
 Morning break
 Lunch
 Afternoon break
 Evening meal
 Evening snack
 The meals you plan must be healthy, however you can
include a snack
 You need to list what ingredients you will use for each
meal you make (legumes, poultry, spinach ect.)
 Make this work neat as it will be displayed