Glencoe Health A Guide to Wellness Chapter 5
- Slides: 29
Glencoe Health, A Guide to Wellness Chapter 5, Lesson 4 Ninth Grade, Gainesville High School
Group Members: o o o Kathryn Malowany Kristen Fetsch Katherine Williamson Cassidy Catechis Jennifer Colon
Dietary Guidelines for Americans o o o USDA & HHS: Nutrition & Your Health: Dietary Guidelines for Americans Nutritional Standards - Evaluate & Modify Eating Benefits - Decreased Risk - ensure healthy well balanced diet
Need for Nutritional Education Ref: Department of Health and Human Services Website: http: //www. cdc. gov/nchs/products/pubd/hestats/overfig 1. GIF
Variety o No single food can provide essential nutrients needed o Availability o Affordability o Taste
Physical Activity o Energy in food balance with energy used o Body Fat focus rather than weight o o All foods add up the same calories Excess calories stored as fat.
Recommended Dietary Allowances o Definition: amount of nutrients that will prevent deficiencies and excess in most healthy people Part of booklet: Nutrition and Your Health: Dietary Guidelines for Americans o
Food Guide Pyramid o Illustrates Dietary Guidelines o Categorizes food: servings & food group o Guidelines for nutritional needs o Bigger Segment= more servings o Broad range of servings
Food Guide Pyramid
Serving Sizes o Examples: n n n n 1 cup milk/yogurt 2 -3 oz cooked lean meat, poultry, fish 1 egg ½ cup cooked or raw vegetables 1 cup leafy vegetables 1 medium apple banana or orange 1 slice of bread
Fruits and Vegetables o Benefits: n complex carbohydrates & fiber o diabetes, heart disease, obesity o Fiber: 20 -35 grams vs. average 15 n n low in fat and calories Essential vitamins and minerals provided
Fat, Saturated Fat & Cholesterol ~ 34% of average American diet o Less than 30% calories from fat o High fat diets linked to obesity & cancers o Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease
Techniques to Control Amount of Fat in Diet o o o Choose lean meats and poultry Substitute meat with beans and legumes occasionally Choose dairy products that are reduced fat Decrease use of salad dressing, mayonnaise, butter, etc broiled, steamed, baked, roasted or grilled
Sugar o High sugar foods have little nutritional value and do not satisfy appetite o Sugar build up on teeth (tooth decay) o A moderate amount is ok o Balance
Tips for Sugar Moderation o Be aware of intake of added sugars but few nutrients Substitute fruit for sugary snacks and foods & water for soda o o o Be aware of names such as corn syrup, honey & sucrose Consider sugar substitutes (Splenda etc)
Salt o o o Sodium: essential mineral. n Transport nutrients into cells & help remove waste n Maintains normal blood pressure & nerve function n 2400 mg or less daily recommended n Linked to high blood pressure Table salt, processed foods, natural Average American far above 2400 mg
Tips for Salt Moderation o Become “Sodium Literate” Avoid adding table salt to food Try Salt Substitute & herbs or spices Taste food before salting Avoid salty snacks o Remember. . MODERATION is the key o o
Healthy Eating Patterns o Variety o Moderation o Balance o Adequate servings from all 5 food groups
Group Activity
Breakfast o o Importance: n After 10 -14 hours “recharge” n Mental and physical performance n Faster reaction & less muscle fatigue Variety leads to success n Get some juice for vitamin C n Calcium (milk, cheese, yogurt) n Achieve daily fiber intake
For Your Entertainment (: Reference: Florida Agriculture Website: http: //www. florida-agriculture. com/video. htm
Lunch & Dinner o o o Provide even more variety opportunities Try to eat different proteins at lunch and dinner Include pasta, rice, bread at both to ensure 6 -11 servings recommended
Activity
Test o o Multiple Choice Questions: (10%, 5 points each) All of the following are healthy snack options EXCEPT: (P 2) n n Apple sauce Pretzel sticks Doritos Yogurt
Test o The following are all ways to control the amount of fat you can eat EXCEPT: (P 1) n n n Eat lean meat and poultry Choose low-fat milk, cheese, and yogurt Remove the skin from chicken and turkey Eat less salad dressing and mayonnaise All of the above are ways to control the amount of fats you eat
True/False Questions (20%, 5 points each) o o Eating a nutritious breakfast in the morning is linked with better MENTAL and PHYSICAL performance? (A 2) Eliminating carbohydrates from your diet is a healthy way to reduce weight? (A 1)
o o Carbohydrates (breads, rice, pasta, cereal) should provide the MAJORITY of calories you currently intake? (P 1) All calories add up in the same way, NO matter what the source is? (K 3)
Matching Questions: (50%, 10 points each) o o o Match the food groups to their proper serving sizes according to the food guide pyramid. (K 2) (P 3) Carbohydrates (bread, pasta) a. 3 -5 Fruits b. 2 -3 Vegetables c. 2 -4 Milk, yogurt and cheese d. 6 -11 Meats, beans & nuts e. 2 -3
Essay Question: (20%) 8. How do you determine which foods contain the most salts? How can you decrease your sodium intake? (P 1)
- Chapter 1 lesson 2 what affects your health
- Chapter 1 understanding health and wellness
- Chapter 5 glencoe health
- Glencoe health and wellness
- Chapter 3 health wellness and health disparities
- Glencoe health chapter 2
- Chapter 19 lesson 1 the role of medicines
- Glencoe health chapter 7
- Chapter 5 lesson 4 mental and emotional problems
- Chapter 5 lesson 4 mental and emotional problems
- Glencoe health chapter 5 vocabulary
- Chapter 6 glencoe health
- Chapter 12 lesson 3 planning a personal activity program
- Chapter 12 physical activity and fitness answer key
- Chapter 3 lesson 1 developing your self esteem
- Glencoe health chapter 10
- Glencoe health chapter 2 review answers
- Chapter 1 understanding your health and wellness
- Lesson 4 promoting health and wellness
- Understanding your health and wellness chapter 1
- Chapter 1 understanding your health and wellness
- Chapter 1 understanding health and wellness lesson 2
- Understanding health and wellness
- Chapter 7 promoting health and wellness
- Chapter 1 understanding health and wellness lesson 3
- Chapter 1 lesson 4 promoting health and wellness
- Glencoe accounting chapter 14 answer key
- Glencoe accounting workbook answer key chapter 13
- Physrt
- 6 aspects of wellness