Overview Lesson 1: Healthy Eating vs Unhealthy Eating

Overview Lesson 1: Healthy Eating vs Unhealthy Eating

? Canada's Food Guide ? Unhealthy choices ? Dangers of unhealthy choices ? Log daily Activity for 3 days

PLAN

See Attached notes for Power Point If available hand out individual copies of Canada's Food Guide Food Chart is required for Slide 13 This lesson is designed for 1, 40 minute class block

CONCLUSION/ HOMEWORK

EXTRAS/ EQUIPMENT

Powerpoint presentation Projector Copies of Canada's Food Guide

Nutrition - Lesson 1

Slide 1: Ask class why they think we have a unit on Nutrition? People are not born knowing what is good for their bodies and what is not. Stores and people who make food do not necessarily have their consumers health as their first priority - they simply want people to buy their products.

Introduction to Canadas Food Guide Ask: Why do we eat? We eat so that we can get calories and nutrients that our bodies require for growth and health. It gives us energy to fuel our bodies through all the activity we doing the day. Physical activity as well as mental activities. Ask: Do you think it matters what kind of food we eat? Yes, it does - thats one of the reasons there is a Canadian Food Guide

"Following the eating pattern in Canadas Food Guide will help people: ? Get enough vitamins, minerals and other nutrients. ? Reduce the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis. ? Achieve overall health and vitality." (Canada Food Guide,2011)

Slide 2: Canadas Food Guide Ask what the 4 food groups are based on the rainbow coloured diagram starting from the left): (click to show each title) Fruit & Veggies, Grain Products, Milk & Alternatives and Meat & Alternatives

Slide 3: Pictures of examples Ask for examples of each food group (click through powerpoint to show examples of each - 14 in total based on the order from the previous slide)

Slide 4: Recommended Serving Size Chart Recommended Food Guide Serving per Day

Age 9 - 13

Age 14 - 18

Female & Male Females

Males

Fruit & Veggie 6

7

8

Grain Products 6

6

7

Milk & Alternatives

3 - 4

3 - 4

3 - 4

Meat & Alternatives

Age 9 - 13

1 - 2

2

Age 14 - 18 2012-03-04

Slide 5: Serving Size Chart What exactly is a serving size. Go briefly through the chart on slide 5 What is one Food Guide Serving? In general, one Food Guide Serving of Grain Products is a slice of bread (35 g), half a bagel (45 g), half a flatbread (35 g) such as tortilla, pita, 125 mL (1/2 cup) of cooked rice or pasta or 30 grams of cold cereal. Because the volume (mL) of cereal that is equivalent to 30 grams varies depending on the type of cereal, people should refer to the Nutrition Facts table on the packaging. It will state the equivalent volume for 30 grams of the cereal in millilitres (mL) or cups.

Slide 6: Have We Forgotten a "food group"? "Food Groups" not mentioned. Fats, Sugars and sodium - 3 ingredients found in most processed foods we eat daily. Click 4 times to reveal some typical foods that fall in to this category

Slide 7: The Many Names for Sugar Sugars can be found in many forms. Read the ingredient list and look for these words: " ?" brown sugar " ?" cane juice extract " ?" corn syrup and corn syrup solids " ?" Demerara or Turbinado sugar " ?" dextrose " ?" evaporated cane juice " ?" fructose " ?" glucose " ?" high fructose corn syrup or glucose-fructose " ?" honey " ?" lactose " ?" maltose " ?" molasses " ?" raw sugar " ?" sucrose " ?" syrup " ?" treacle " ?" white sugar

Slide 8: Percentage of Total Calories

For ages: 4 - 18

Carbs: 45 - 65% - Carbohydrates have one role - to provide energy.

"

Carbs are either:

- Simple sugars (which require very little digestion before they can be used by the body) glucose, fructose (fruit sugar), galactose, sucrose, maltose, lactose (milk sugar)

- Complex carbohydrates or starches (these require more digestion before they can be used). Examples: plant foods such as grains, potatoes, dried beans

- Dietary Fiber - help you feel full longer, slow glucose absorption, reduces fat and cholesterol absorption. Examples: whole grain breads, dried beans and fruits & vegetables.

Protein: 10 - 30% - Proteins are the building blocks of our bodies. They help build muscle, tissues, organs,

red blood cells, hair and fingernails. - Sources of Proteins: Animal products such as beef, fish, chicken, pork, Beans and

Nuts (tofu, lentils, peanuts)

Fat: 25 - 35% - The Fat percentage refers to good fats

Ask: What percentage of Sugars, Sodium and bad fats does it say we should have? How many of us actually eat 0% of those categories

Slide 9: Why do we need "good" fats? Why do we needs fats: "Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat ? but not as much fat as most people eat. " ( Fats-101_UCM_304494_Article.jsp) They also make food taste really good.

Slide 10: Fats - Good vs Bad Go through the 3 types of fat and ask students: Which type of fats is considered "good" fats? Unsaturated.

Slide 11: Lunch Time Lunch Time Ask: Who brings their lunch and who buys their lunch

Slide 12: Something to Think about - Ask students to simply think about this question: Is it easier to meet the daily recommended Dietary Reference Intakes by bringing a lunch from home or buying a lunch? Click 3 times to bring up Fast Food places near school.

Slide 13: Disease caused by poor food choices: Ask: What can happen to you if a majority of your food choices are unhealthy: Heart Disease (High sat/trans fats, low veg/fruit) Cancer (low fruity/veg) Type 2 Diabetes (low fruit/veg, high fat foods)

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