Health Education Lesson Plan Format



Health Education Lesson Plan

Descriptive Information

Skill Emphasis (NHES): Self-Management

Grade Level: 11th

Content Area of Health: Fad Diets

Content Descriptor & Sub-Descriptor(s):

1. Healthful Eating

1.1 Benefits of healthful eating

2. Accessing Nutrition Information and Products

2.4. How to assess validity of claims of nutritional supplements and weight loss products

Title of Lesson: FAD Diets and Healthy Management Alternatives

PA Standard (Health & PE):

10.1.12: A. Evaluate factors that impact growth and development during adulthood and late adulthood.

10.1.12: B. Evaluate factors that impact the body systems and apply protective/ preventive strategies.

10.1.2: C. Analyze factors that impact nutritional choices of adults.

Curricular Connections: Science (Biology/Physiology), Family & Consumer Sciences

Adolescent Risk Behavior (if applicable): Dietary patterns that contribute to disease

Behavioral Objective(s)

Cognitive: After the lesson students will be able to avoid FAD diets and demonstrate helpful behaviors by choosing correct dieting methods.

Cognitive: After the lesson, students will be able to describe reasons why maintaining a healthy diet is important.

Cognitive: After participating in the expert group activity, students will be able to identify healthy food choices and avoid FAD Diets.

Affective: During group discussions, students will contribute and value ideas from their peers regarding healthy foods and portion sizes.

Skill-Based: The students will use self-management skills to evidence knowledge of the importance of healthy eating by completing the expert group activity.

Brief Outline of Today’s Lesson

• Set Induction – “Questions, Answers, and Facts”

• Bell Ringer – “FAD Diets of the Past Decade”

o Hollywood Diet

o South Beach Diet

o Atkins Diet

o Liquid Diet

o HCG Diet

o Acai Berry Diet

• Content

o Introduction to FAD Diets

▪ Example of Risks of FAD Diets:

▪ Healthy Weight Management Alternatives

▪ Making Easy Changes

▪ Physical Activity

▪ How Can You Spot a Fad Diet?

• In-Class Learning Activity – Expert Groups

• In-Class Learning Activity Assessment

o Description of the Assessment

o Content & Skills Criteria/Cues

o Analytical Rubric

• Conclusion

Expanded Outline of Today’s Lesson

1. Introduction to the Lesson (Set Induction): “Question, Answer and Facts” (Brainstorming, Q&A, Gadgets & Gizmos)

• Today we will discuss popular FAD Diets that you may want to avoid and helpful alternatives you might want to consider choosing.

• Students will be asked, “How many Americans go on diets each year?” (Teacher will take 2 to 3 guesses then reveal the answer). “50 million Americans go on a diet each year, but only 5 % manage to keep their weight off for the long run.”

• Students will be asked, “How much money they think is spent on diet products, such as pills, drinks, weight loss programs throughout each year?” (Teacher will take 2 to 3 guesses then reveal the answer). “Consumers spend 30 billion dollars on products each year.”

• Americans are constantly searching for this magic diet that will help them lose weight quickly without little effort. The “new” and “revolutionary” FAD diets come in many disguises but are most likely old FAD diets making an encore appearance.

2. Bell Ringer (Instant Activity): “FAD Diets of the Past Decade” (Brainstorming, Gadgets & Gizmos, Lecture, Q&A)

• Students will get into 3 groups of 5 and will have 1-2 minutes to write down as many FAD diets they can come up with. The teacher will ask each group to share 2 FAD diets they came up with.

• After each group has shared their responses, the teacher will reveal 6 popular FAD diets of the past decades and give information about each of them.

o The Hollywood Diet: Created by Sunset Health products in 1997, consist of 2 different juice mixers. The goal is to drink this magical juice for a full 48 hours and you will lose 10lbs. The juice consists of many fruits and vitamins with a few preservatives.

o The South Beach Diet: Created in the early 90’s by Arthur Agatston. The diet consists of 3 phases. Phase 1 lasts 2 weeks and helps eliminate the need for sugar and refined starches. During this phase you eat lean proteins, vegetables, low-fat dairy products, and foods containing unsaturated fats. You are also allowed 2 snacks and 1 dessert per day. Phase 2 sets you up for long-term weight loss. You’ll continue to eat everything you ate in phase 1, plus carbs, brown rice, whole-wheat pasta, and whole wheat bread. Once you reach phase 3 you will have reached your ideal weight and now need to focus on maintaining it.

o The Atkins Diet: It was developed in the 70’s by Robert Atkins. The diet focuses on cutting out carbs so that your body will begin to burn stored body fat instead of glucose. Similar to the South Beach Diet, the Atkins Diet works in phases. During phase one the goal is to jump-start weight loss by eating only 20 grams of carbs a day. The majority of these carbs will come from vegetables. Phase two focuses on ongoing weight loss. You’ll count your carbs and mainly eat proteins and natural fats. In phase three you’ll work to lose a final 10 pounds and begin eating whole food carbs. The final phase four is all about maintaining your new weight and way of eating.

o The Liquid Diet: The diet usually consists of 800 to 1,000 calories a day, which triggers your body’s starvation response. Weight loss from the liquid diet can be dramatic but not nearly as bad as the weight that can be regained.

o The HCG Diet: Stands for Human Chorionic Gonadotropinhormone. The HCG diet consists of consuming 500 to 1,000 calories a day and an injection of the HCG hormone each day. You also eat foods that are rich in proteins. Expect to pay around 140 dollars a month for drops, pills, or injections.

o The Acai Berry Diet: The diet consists of eating the acai berry with another weight loss program. The berry’s improve digestions, cleanse and detoxes the system as well as boost immunity. Claims have shown that the acai berry does help the body, but most dieters are very calorie restricted.

3. Content & Instructional Strategies:

• Introduction to FAD Diets Why are Fad Diets so popular? (Q&A, Lecture, Gadgets & Gizmos)

o Although fad diets are popular and appeal to teens that want to lose weight fast, the results are usually temporary. People often gain back all of the weight they lost when they stop following the diet. More importantly, there are many health risks that are linked to fad diets because many of them lack essential nutrients that your body needs. You might be surprised to learn that some teens use unhealthy measures to lose weight, such as: Skipping meals, Taking diet pills, cutting out all carbohydrates.

• Individuals are usually willing to try anything that assures desired results.

• Promise of rapid and dramatic results.

• Many cause weight loss during the first few weeks, but individuals then gain lost weight back.

• Are more tempting because they are short-term, versus long-term eating and physical activity lifestyles changes

o Example of Risks of FAD Diets: Diets low in calcium can put you at risk for osteoporosis. (Brainstorming, Gadgets & Gizmos, Lecture)

▪ Diets low in fiber can cause constipation.

▪ Diets that are extremely high in fiber can cause diarrhea, bloating, and gas.

▪ Diets low in calories (energy) can cause your periods to stop, make you feel irritable; cause headaches, and can affect your school performance.

▪ Diets low in fruits and vegetables deprive your body of important nutrients.

▪ Quick weight loss can cause your body to lose muscle.

▪ Diet pills can harm your heart.

o Healthy Weight Management Alternatives (Brainstorming, Gadgets & Gizmos Lecture,)

▪ There are much healthier ways to manage weight than trying to follow a FAD diet. We lose weight by burning more calories than we take in. To lose weight, try adding calorie-burning activities into your day. You can also lose weight by making changes in your diet, but be sure not to restrict your calories changes to your diet.

o Changes to Make in Eating Habits (Brainstorming, Gadgets & Gizmos, Lecture)

▪ Choosing water or low-fat milk. Drinks like soda and juice are loaded with sugar and empty calories.

▪ Eating breakfast. This will prevent you from getting too hungry, which may lead to overeating later in the day.

▪ Packing fruit for a snack instead of buying chips or candy.

▪ Eating more whole grains. Chose whole grain bread, whole-wheat pasta, brown rice, and high-fiber cereal, which are more filling than refined grains.

▪ Choosing lean meats like chicken and fish or vegetarian sources of protein like beans and tofu over fatty meats.

▪ Eating a serving of fruit and/or vegetable at most meals and for snacks.

▪ Watching your portion sizes. Eat until you are comfortably full, but not stuffed.

o Physical Activity: Is the best way to burn calories. (Lecture)

▪ The average person needs to eat roughly 2,000 calories per day. 1,200 Calories a day are used just to survive and keep the body functioning properly.

▪ The great discrepancy comes into play depending on how much physical activity you participate in daily. A person with a very active life style probably will need to eat 3,500 calories.

▪ How can we find out how many calories we are burning a day from physical activity: tools/exercise/calculator1_2.cfm This website will give you a good estimate of how many calories you burned during your workouts, or sporting events.

▪ Any movement is better than no movement. So stay as active as possible and watch those pounds melt away.

o How Can You Spot a Fad Diet? (Lecture, Q&A, Gadgets & Gizmos)

▪ If you are considering a diet program, proceed with caution if it:

▪ Claims quick weight loss of more than 1-2 pounds per week.

▪ Quick loss generally means quick Gain.

▪ Uses “miracle foods”. No food can reverse the effect of overeating, nor can it “melt fat away” Without exercising.

▪ Eliminates certain foods or recommends large quantities of a food. Requires certain food combinations. Offers rigid, inflexible menus.

▪ Sounds too good to be true.

▪ Makes simplistic conclusions from a complex study.

▪ Bases recommendations from a single study.

▪ Makes dramatic statements that are proven false by reputable scientific organizations.

▪ Makes recommendations based on studies published without peer review.

▪ Recommends the purchase of a certain product to help lose weight.

o Fad Diet Quiz

4. In-Class Learning Activity(ies):

Scenario - John is about to graduate high school, and his senior class is starting to plan for senior week. John wants to make sure his beach body is intact before he has to take his shirt off in front of the ladies. His goal is to lose 5-10lbs of excess fat. John has about 6 weeks to get himself in shape for his trip. John thought about the Atkins diet, HCG diet, and others. What would you recommend so Johnny can become the ladies’ man at Senior Week?

5. In-Class Learning Activity: “Expert Groups on Fad Diets”

• The class will be split up into groups of 3.

• Each group will be given a Fad Diet to Research.

• The five fad diets will consist of Cabbage Soup Diet, Atkins Diet, Dunkan Diet, Paleo Diet, and HCG diet.

• Each group will be given a worksheet to complete (see Appendices)

o Questions:

▪ Your fad diet:

▪ Describe your fad diet:

▪ What can you eat on diet?

▪ How many calories can you have per day?

▪ Do you need to take pills/supplements/shots/drops/shakes on diet:

▪ If yes, what do you have to take?

▪ Pros of Diet:

▪ Cons of Diet:

▪ Does this diet meet the dietary guidelines?

▪ What are 3 self-management skills to safely manage weight?

• Each group will become an expert on their fad diet, and share the main points about their diet in our class discussion. The class discussion will be open to all students. Since all groups are different, students will not be getting answers from others. Each group member must put his or her name on the worksheet, in order to get credit for the assignment. We will be collecting the worksheets and grading them as our assessment.

6. In-Class Learning Activity Assessment-Description & Criteria

□ Score the “Expert Groups on Fad Diets” worksheet using the following core concepts criteria, skill cues, additional criteria, and Analytical Rubric.

□ Core Concepts

• Content for Healthful Eating shows:

✓ Accuracy

✓ Comprehensiveness

✓ Relationships among concepts

✓ Conclusions drawn

□ Skill: Self-Management

✓ Demonstrate habits that contribute to health

✓ Describe or demonstrate specific first aid and safety techniques

✓ Identify strategies to avoid or manage unhealthy or dangerous situations

✓ List the steps in the correct order if there is one

□ Additional Criteria

✓ Description of fad diet

✓ Foods to eat on diet & amount of calories

✓ Evidence of supplements needed and dietary guidelines

✓ At least 3 pros and 3 cons are listed

✓ At least 3 self-management techniques presented

7. Final Thoughts/Conclusion to the Lesson

• Checking for Understanding (verbal – Gizmos & Gadgets)

o What are FAD Diets? Can anyone name any examples?

o What are some risks of FAD Diets?

o Can anyone name some healthy alternatives to these diets?

“As we learned today, it is very important to avoid FAD Dieting, even though they might seem popular. By understanding why these diets are harmful and managing our own food intake, we can really improve our overall health. Hopefully you all learned how to make healthier choices and remember this lesson in the future!”

8. Classroom Management & Materials

Classroom Materials

4 Handouts/Worksheets: Fad Diet Research Page, Fad Diet Quiz, Fad Diet Answer Sheet (for teacher only), Fad Diet Comparison Chart, Student Direction Sheet, Assessment Sheet, Analytical Rubric

5 Other Materials: PowerPoint Slides

• Classroom Management

o For Content Delivery

▪ Students will be sitting in their seats to view the PowerPoint slides and participate in the learning activities.

▪ Students will form groups and move their desks to face each other for group work.

o For In-Class Learning Activity:

▪ For In-Class Learning Activity: Split students up into groups of 3 and have them move to sit with their groups (have desks facing each other) in order to complete their worksheet.

Content References:

Cal Poly Pumona. (2009). Fad diets. Student Health Services & Wellness Center. . csupomona.edu/shs/PDFs/Assessments/Fad_Diets.pdf

Palmer, E. (2012). Fad diets. Connecting Career Technical Education Programs & Professionals.

Preece, D. (2005). Fad diets. Texas Department of State Health Services. webmail/get_file.cgi?dir=attach&fname=Fad%20Diets%20Lesson%20Plan%2epdf

Activity Reference(s)

Division of Agriculture: Research & Extension. (N.D.). Fad diets: Fact or fallacy? University of Arkansas System. fdiets%5ffact%5ffallacy%2epdf

Appendices

In-Class Learning Activity

“Expert Groups on Fad Diets”

• Form groups of 3 with your classmates; turn your desks to face each other.

• Each group will be given a Fad Diet to research.

• The five fad diets will consist of Cabbage Soup Diet, Atkins Diet, Dunkan Diet, Paleo Diet, and HCG diet.

• Each group will be given a worksheet to complete (see Appendices)

o Questions:

▪ Your fad diet:

▪ Describe your fad diet:

▪ What can you eat on diet?

▪ How many calories can you have per day?

▪ Do you need to take pills/supplements/shots/drops/shakes on diet:

▪ If yes, what do you have to take?

▪ Pros of Diet:

▪ Cons of Diet:

▪ Does this diet meet the dietary guidelines?

▪ What are 3 self-management skills to safely manage weight?

• Each group will become an expert on their fad diet and share the main points about their diet in our class discussion. The class discussion will be open to all students.

• Each group member must put his or her name on the worksheet in order to get credit for the assignment. At the end of class, please turn in all of the worksheets to Mr. Fahler or Mr. Colella.

• Your worksheet will be graded on the following components:

□ Core Concepts

• Content for Healthful Eating shows:

✓ Accuracy

✓ Comprehensiveness

✓ Relationships among concepts

✓ Conclusions drawn

□ Skill: Self-Management

✓ Demonstrate habits that contribute to health

✓ Describe or demonstrate specific first aid and safety techniques

✓ Identify strategies to avoid or manage unhealthy or dangerous situations

✓ List the steps in the correct order if there is one

✓

□ Additional Criteria

✓ Description of fad diet

✓ Foods to eat on diet & amount of calories

✓ Evidence of supplements needed and dietary guidelines

✓ At least 3 pros and 3 cons are listed

✓ At least 3 self-management techniques presented

“Expert Groups on Fad Diets”

Grading Assessment Form

____/4 points Content (Core Concepts)-Accuracy & Comprehensiveness

____/4 points Self-Management (Skill)

____/4 points Description of Fad Diet

____/4 points Foods to eat on diet & amount of calories

____/4 points Evidence of supplements needed and dietary guidelines

____/4 points At least 3 pros and 3 cons are listed

____/4 points At least 3 self-management techniques presented

Handout 1 – Fad Diet Research Page

Names: _________________________________________________________________________________________________________

Fad Diet Research: Today you will research the specific fad diet and answer the questions below…

Your fad diet: ____________________________

Describe your fad diet:

_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What can you eat on diet?

__________________________________________________________________________________________________________________________________________________________________________

How many calories can you have per day?

__________________________________________________________________________________________________________________________________________________________________________

Do you need to take pills/supplements/shots/drops/shakes on diet? Yes No

If yes, what do you have to take?

____________________________________________________________________________________________________________________________________________________________

Does this diet meet the dietary guidelines?

__________________________________________________________________________________________________________________________________________________________________________

Pros of Diet: Cons of diet:

______________________________ ________________________________

______________________________ ________________________________

______________________________ ________________________________

Identify 3 skills you can use to safely manage your weight:

_____________________________________________________________________________________

_____________________________________________________________________________________

Handout 2 – Fad Diet Quiz

[pic]Can you Spot a Fad Diet??

Is it a Fad Diet? (Circle yes or no for each description below)

Yes No 1. “This diet is amazing…you just need to take these pills three times a day”

Yes No 2. “I am soooo hungry…I can only eat 700 calories a day”

Yes No 3. “I lost 4 pounds this week, maybe because I haven’t eaten anything with sugar”

Yes No 4. “My new diet suggests eating balanced meals, drinking water and exercising”

Yes No 5. “My doctor said I just need to eat less fat throughout the week”

Yes No 6. “Ouch…I have to give myself a shot a day!”

Yes No 7. “I can eat around 1200 – 1400 calories a day and don’t need to cut anything out, I just need to eat smarter”

Yes No 8. “I read the testimonials and it guarantees I can lose 4 pounds a week for only $60 a week”

[pic]Can you Spot a Fad Diet??

Is it a Fad Diet? (Circle yes or no for each description below)

Yes No 1. “This diet is amazing…you just need to take these pills three times a day”

Yes No 2. “I am soooo hungry…I can only eat 700 calories a day”

Yes No 3. “I lost 4 pounds this week, maybe because I haven’t eaten anything with sugar”

Yes No 4. “My new diet suggests eating balanced meals, drinking water and exercising”

Yes No 5. “My doctor said I just need to eat less fat throughout the week”

Yes No 6. “Ouch…I have to give myself a shot a day!”

Yes No 7. “I can eat around 1200 – 1400 calories a day and don’t need to cut anything out; I just need to eat smarter”

Yes No 8. “I read the testimonials and it guarantees I can lose 4 pounds a week for only $60 a week”

Handout 3 – Fad Diet Quiz Answer Key

[pic]Can you Spot a Fad Diet?? Answer Key

Is it a Fad Diet?

Yes 1. “This diet is amazing…you just need to take these pills three times a day”

Yes 2. “I am soooo hungry…I can only eat 700 calories a day”

Yes 3. “I lost 4 pounds this week, maybe because I haven’t eaten anything with sugar”

No 4. “My new diet suggests eating balanced meals, drinking water and exercising”

No 5. “My doctor said I just need to eat less fat throughout the week”

Yes 6. “Ouch…I have to give myself a shot a day!”

No 7. “I can eat around 1200 – 1400 calories a day and don’t need to cut anything out, I just need to eat smarter”

Yes 8. “I read the testimonials and it guarantees I can lose 4 pounds a week for only $60 a week”

1. YES, need to take pills to follow diet

2. YES, Very restricted calories

3. YES, Cuts out all sugar

4. NO, balanced diet, promotes water & exercise

5. NO, just suggests lessening fat not cutting it completely out

6. YES, need to have a shot a day to follow

7. NO, it cuts calories but not drastically, does not cut out other food groups either

8. YES, Sounds too good to be true & is expensive

Handout 4 – Fad Diet Comparison Sheet

Atkins Diet

Claims “lose 15 pounds in two weeks”

Low-carbohydrate, high protein and high fat diet.

The first source of energy for our bodies is carbohydrates and a lack causes the body to use fat as the main energy source, forcing it to burn fat.

Pros: Burns fat quickly in body, weight loss, easy to follow

Cons: On this diet you are encouraged to eat high amounts of fats, particularly saturates, which may increase the risk of heart disease. There are also concerns of the unbalanced nature of the Atkins diet, which may lead to nutritional deficiencies and long-term health problems in later life.

The breakdown products of burning large quantities of body fat for fuel are called ketones, these begin to accumulate in the body and high levels in the body can cause all kinds of damage to vital organs such as the liver and the kidneys. The build-up upsets the body's balance of acids and alkaline, causing a condition called acidosis.When these levels of ketones reach critical levels they can have serious consequences to a person's health, so this diet should only be used for a few weeks and not long term.

Cabbage Soup Diet

Not a suitable diet for anyone who needs to lose more than a few pounds and should not be followed for more than seven days. The weight loss will unfortunately only be temporary. This diet focuses on eating primarily one type of food, which can cause nutritional deficiencies

Due to the restrictiveness of this diet you consume very few calories placing the body in the starvation mode. This diet totally lacks protein, healthy fats and other key nutrients such as calcium and iron

The Cabbage Soup Diet interferes with your ability to maintain weight loss long-term. Although you can lose several pounds in the first week of the diet, dieters usually regain the weight quickly after stopping the diet.

Pros: Lose weight, not restricted on the amount of soup you eat, short diet period - 1 week: Perfect if you have a special event to go to

Cons: Boring diet, Short term side effects can include headaches, weakness and decreased concentration

Rapid weight loss is mainly water and is only temporary as very little actual fat is burnt

Diet lacks the required vitamins and minerals the body needs

The Dukan Diet (similar to Aitken's Diet)

This diet is based around a high protein, low carbohydrate diet. Important things to consider with this diet when you are considering restricting certain food groups such as carbohydrates do the benefits of losing weight this way, out way the effects it can have on your health.

'Attack Phase' which lasts between 2 and 10 days depending upon how much weight you have to lose. Provides a substantial and rapid weight loss, you only eat protein during this phase.

'Cruise' Next phase is when you have lost the bulk of your weight and continue to reach your target by alternating protein with vegetables, so proteins one day and then proteins & vegetables the next.

'Consolidation' you can then reintroduce small amounts of carbohydrates back into your diet and allowing one special meal a week of 'Starter, Main & Dessert'.

'Stabilization' this phase is to maintain your ideal weight gradually introducing small amounts of carbohydrates back into your diet.

Pros: No calorie counting or portion control, It is a diet that meat eaters will love, Lose weight quickly so will increase motivation especially if you are very obese, Easy diet to follow

Cons: Protein main source of energy, so fat will be used as energy source instead of carbohydrates producing Ketosis; and whilst you will lose a huge amount of weight, this will put an extra burden on your liver and kidney function similar to the Aitkens diet. Being on this diet long-term could cause serious damage to your health, The Attack and Cruise phases of the Diet are very restrictive and if you have a lot of weight to lose you would be on this restrictive diet for some time, creating nutritional deficiencies due to the lack of other food groups and have a negative impact on your health.

Paleo diet:

Contemporary Paleo diets based upon the food groups (meats, seafood, fresh fruits, vegetables and nuts) our ancestors ate are more nutrient (vitamin, mineral, phytochemicals) dense than virtually any other contemporary diet because this lifetime way of eating excludes processed foods, grains, dairy products and legumes. 70 % of the calories in the typical US diet come from refined sugars, cereal grains, refined vegetable oils and dairy. The replacement of these foods with grass produced animal foods, seafoods and fresh fruits and vegetables not only increases the micronutrient (vitamins, minerals, phytochemicals) content of the diet, but it also reduces the glycemic load and increases the protein intake, the two most important dietary factors known to promote weight loss and to keep the weight off. Contemporary Paleo diets are high in omega 3 fats, soluble fiber and low in sodium — nutritional factors that have numerous therapeutic health effects too numerous to list here.

Salt should not be added to food. The only beverage that is truly paleo is water.

Pros: Nutritious, simple, emphasis on physical activity

Cons: Big Adjustment, can be expensive, not much guidance

HCG Diet:

HCG stands for Human Chorionic Gonadotropin, a hormone present in both men and women, but which is produced in great amounts in pregnant females. During pregnancy, the substance almost completely controls the woman's metabolic functions. In non-pregnant persons, research suggests HCG similarly increases the metabolism similar to a pregnant female. Thousands of calories in stored fat are released, and are used by the body or expelled.

Following diet requires a small, daily injection amount of HCG (approx. 125 IU to 200 IU), or drops (taken under tongue

Calorie restriction to 500 calories a day

List of foods that can and can NOT be eaten, Results in an average weight loss of 1 to 2 lbs a day

-Can be eaten: Asparagus, cod, Melba toast, chicken breast

-Cannot be eaten: broccoli, blackberries, carrots, marbled steak, chicken legs, sausage, bell peppers

Pros: rapid weight loss

Cons: extreme calorie restriction, Big lifestyle change, NOT FDA approved, fast weight loss can affect major organs in body.

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