Food and nutrition activity that I implemented at Friends School of Atlanta.

1. The objectives of this activity is to teach young adults on:
● The relationship between nutrition and health
● The spectrum of available food decisions
● How to optimize their health through dietary choices
Tentative Activity Plan
1. Preparation:
- Tables will be set up for each food group--one for carbohydrates, protein, vegetables &
fruits, and dairy (and alternative dairy) products
- 4 tables are needed in total
- Tables should be separated from each other at a distance (to avoid overhearing
others responses at other tables)
- They should be placed parallel from each other, in no particular order
- Each table will have a minimum of 3 photos of that category which corresponds to each
food group (i.e. bread for carbohydrate: one photo of white bread, one of wheat, and the
other of 100% whole wheat or sprouted bread).
- Each table will also have a traffic system where they can place each food into its ‘proper’
rating (red for don’t eat or limit; yellow for caution; green for eat in abundance)
- Recognizes that foods are not inherently ‘bad’ or ‘good’, but that it is a spectrum
and one must always ask “compared to what?” when deciding whether a good is
considered ‘healthy’ or not (i.e. almonds are healthy (more so) compared to
peanuts
- A mentee and/or faculty/staff member will stand at one table each (to provide
supervision of the activity and to ensure each student is participating and engaging in
discussion---NOT to provide answers, suggestions, or feedback
1. Brief Introduction and Disclaimer (approx. 5 minutes)
- I will introduce the subject by pulling from my own experience and area of study in
relation to the needs of society
- In 2012, more than one in three children and adolescents are overweight or
obese, a 3-4 time increase since 1980 (CDC)
- 70% of obese youth had at least one risk factor (high blood pressure or
cholesterol) for cardiovascular disease (heart disease, stroke, and probably
Alzheimer’s) (CDC)
- More at risk for cancer, type-2 diabetes, asthma, and many other mostly
preventable chronic diseases (CDC)
- http://www.cdc.gov/healthyschools/obesity/facts.htm
- I will add a disclaimer that everything I say is just my own viewpoint only--that there are
many different ways to be healthy. I am just giving them the best evidence out there, but
they do from then, it up to them and their own needs.
- Introduction of activity and instructions

2. 2. Split up into groups (approx. 1-2 minutes)
- Ask students to count themselves off into group, starting at 1 and ending at 4 (Method is
to prevent groupthink if students only go into groups with their friends and people they
know)
- It is ideal that each group has at least 3 students, if possible
3. Activity
- Students will spend approx. 3 minutes at each table (12 minutes in total) to designate
each food into a rated category (red, yellow, or green)
- Mentee and/or staff/faculty member will supervise to make sure each group member is
engaging in the activity and that not one student is taking over--NOT to give answers or
provide feedback and/or opinions
- I will then go around to each table to see what each group put down based on their
table, and then share what I would had put (to save time, it must be best for the mentee
and/or staff.faculty member to do this part only after the students have decided--I will
attach all the approved responses below)
- At the end of the designated time for each table, I will ask each group to move to the
next clockwise
- Once all groups have visited and participated at each table, we will come together as an
entire group to discuss what we learned, what might have surprised us, some takeaways
to implement in our own lives, etc. (approx. 5 minutes)

3. Photos for Activities with Approved Category Ratings:
Fruits and Vegetables:
Canned Fruits and Vegetables
RED -
Explanation:
- Usually has added salt (added sugars for canned fruits) and chemical preservations
- Lower in nutritional value than their either fresh or frozen counterparts
- May contain BPA canned packaging, which, due to its harmful properties, has been
banned in many European countries and for baby food
- More expensive (Pay for packaging and advertisement)
NOTE: Canned or not, it is still better than minimal fruit and vegetable consumption; however
there are both better and cheaper options

4. Frozen Fruits and Vegetables
YELLOW-
Explanation:
-BPA-free and more nutrient-dense than canned foods; more cheaper in bulk
-Since the foods are cooked slightly (blanched) before packaging, some of the natural enzymes
(helps digest food better and easier) and probiotics (natural healthy bacteria) might not be as
abundant as in raw, fresh fruits and vegetables
- Still an acceptable, nutritious choice, but should not be a complete substitute for raw foods

5. Fresh Fruits and Vegetables
GREEN -
Explanation:
- Nutrient-dense and filled with antioxidants that fight free-radicals that cause aging,
disease, and cancer
- Contain natural enzymes and both prebiotics and probiotics (for digestive, immune, and
mental health)
- Populations with the highest intake of fresh fruits and vegetables have the lowest rates
of disease and highest longevity than in any part of the world--tend to live well into their
90s largely free from any disease or disability (called Blue Zones)
- Children and adolescents who eat the most fruits and vegetables actually grow more
than children and adolescents who do not--about an inch or more taller on average

6. Carbohydrates:
White Bread
RED-
Explanation:
- Has the bran and the germ, the parts which contain most of the nutrients, fiber, and
antioxidants, removed
- Little nutrient value--causes a rapid spike in blood sugar levels due to its almost
immediate (begins in the mouth) transformation into glucose (sugar) for the body to use
as energy--can be very addictive (has opiate drug-like effects similar to sugar)
- May contain chemical preservatives, added sugars and salts, and other types of
chemicals as well as BPA packaging
- Has been correlated to obesity and chronic disease

7. Enriched Wheat Bread
YELLOW-
Explanation:
- Though the bread has been enriched with the nutrients it has lost due to germ and bran
removal, it is still white bread--It just has been colored to appear brown (manufactures
added caramel to make it brown)
- Therefore, it still has all the related issues of white bread, and most of the enriched
nutrients will not be easily absorbed since they have been synthesized and are not
natural
- Not a very nutrient-dense choice
- May contain chemical preservatives, added sugars and salts, and other types of
chemicals as well as BPA packaging
- Has been associated with obesity and chronic disease

8. 100% Whole Wheat or Sprouted Bread
GREEN-
Explanation:
- Contains the germ, bran, and endosperm in its natural, intact forms; therefore, it is high
in nutrients, fiber, and antioxidants
- If sprouted, it does not contain preservatives or added chemicals compared to non-
sprouted breads
- Whole grains are associated with decreased risk of chronic disease and longevity

9. Protein:
Processed and Red Meats
RED-
Explanation:
- According to the World Health Organization, processed meats are classified as
carcinogens and red meat are likely to fall under the same category as well
- Have nitrates and other chemical preservatives and coloring added to them that are toxic
to the body; antibiotics and harmful bacteria might be also present
- Has IGF-1 (Insulin-like Growth Factor 1) which has been strongly associated with cancer
growth
- Animal protein has been associated with chronic disease and has been shown to turn
cancer genes on and off; saturated fat has also been found to cause insulin resistance
(saturated fats block insulin from bringing glucose into the body cells for energy use)
- High in sodium, saturated fat, and dietary cholesterol
- Low in nutrients and contains no antioxidants or fiber

10. Lean Meats and Fish
YELLOW-
Explanation:
- Low in nutrients, fiber, and antioxidants; the iron found in animal-based foods, called
heme iron, is associated with chronic disease and has a toxic effect on the body when
consumed in excess
- May contain industrial chemicals and pollutants as well as exposure to antibiotics and
possibly deadly bacteria (some naturally occurring bacteria cannot be killed by cooking
or digestion--they are called endotoxins)
- Has IGF-1 (Insulin-like Growth Factor 1) which has been strongly associated with cancer
growth
- Animal protein has been associated with chronic disease and has been shown to turn
cancer genes on and off; saturated fat has also been found to cause insulin resistance
(saturated fats block insulin from bringing glucose into the body cells for energy use)
- Populations with the lowest meat intake have the longest lifespans and the lowest rates
of chronic diseases

11. Tofu and Other Types of Beans & Legumes
GREEN-
Explanation:
- Nutrient-dense and high in antioxidants as well as fiber; contains the form of iron that is
better absorbed by the body
- Beans and legumes are often cited as the healthiest foods on the planet most
associated with longevity across the lifespan
- Are filling, and help regulate blood sugar levels and improve insulin response (that is, the
response to glucose in the bloodstream)
- Have lots of different colors, flavors, and textures and can be used in many different
ways
- Are the cheapest foods on the planet-- one can buy a bag of beans for a few dollars that
can last one person a month

12. Dairy:
Whole Milk Dairy Products
RED-
Explanation:
- High in saturated fats and dietary cholesterol
- Has an overall low nutrient density, given its high caloric value (low nutrients per calorie)
- May contain industrial toxins, harmful bacteria, and antibiotics
- Only less than 25% of the population are able to digest the sugar lactose found in all
dairy products; for those unable to digest, issues can occur with digestion--causes a low
grade inflammation that may show up as acne or another related symptom
- Actually causes calcium to be taken from the bones due to the acidity of the protein
content---populations with the highest dairy intake have the highest rates of hip fractures
and osteoporosis
- Animal protein has been associated with chronic disease and has been shown to turn
cancer genes on and off; saturated fat has also been found to cause insulin resistance
(saturated fats block insulin from bringing glucose into the body cells for energy use)
- Has IGF-1 (Insulin-like Growth Factor 1) and natural growth hormones, which have been
strongly associated with cancer growth
- Associated with chronic disease and all-cause mortality

13. Low-fat or No-fat Dairy Products
YELLOW-
Explanation:
- Lower in saturated fat and dietary cholesterol
- May contain industrial toxins, harmful bacteria, and antibiotics
- Only less than 25% of the population are able to digest the sugar lactose found in all
dairy products; for those unable to digest, issues can occur with digestion--causes a low
grade inflammation that may show up as acne or another related or unrelated symptom
- Actually causes calcium to be taken from the bones due to the acidity of the protein
content---populations with the highest dairy intake have the highest rates of hip fractures
and osteoporosis (Does NOT make ‘strong’ bones--that is an industry-funded
advertisement campaign)
- Animal protein has been associated with chronic disease and has been shown to turn
cancer genes on and off; saturated fat has also been found to cause insulin resistance
(saturated fats block insulin from bringing glucose into the body cells for energy use)
- Has IGF-1 (Insulin-like Growth Factor 1) which has been strongly associated with cancer
growth
- Is considered a highly processed food

14. Soy and Other Dairy-free Alternatives
GREEN-
Explanation-
- Low in saturated fat and has no dietary cholesterol
- Has many nutrients that are more easily absorbed by the body compared to dairy-based
milks; acid base is not acidic, so calcium is better absorbed; usually is B12 fortified
- Contains antioxidants that have been associated with decreased risk for certain cancers
(it is a myth that soy products increase risk for cancer of the breast and prostate---it is
the other way around: dairy-based milks have been strongly linked to breast and
prostate cancer, a link strong as smoking and lung cancer)
- Comes in a variety of flavors and forms (butter, sour cream, cheese, creamer, etc.); due
to the increased demand, it is usually priced the same as its dairy-based alternatives
- Is also a highly processed food, but is a healthier alternative to dairy-based products
- The new Dietary Guidelines for Americans considers soy-based milks an acceptable,
healthy alternative to dairy-based milks