RAM BlockMarcus usually eats dinner with his parents, but

sometimes they have to work late. When Marcus is on his own, he often just microwaves a frozen meal. He wishes he knew more about how to fix healthful and satisfying meals for himself.

DIRECTIONS:

 Write a dialogue between Marcus and his parents in which he explains his wish for healthful dinners.

In the dialogue, Marcus and his parents should come up with ideas for how he can make tasty, healthful meals on his own.

DO NOW1. Of the following breakfast items, which is most healthy?

A. A doughnutB. Bacon and eggsC. A bagel with cream cheeseD. A bowl of whole grain cereal with skim milk

2. Of the following snack items, which the least healthy?A. French friesB. Air popped popcornC. An appleD. Raisins

3. The serving label tells you which of the following?A. The cost of the itemB. The nutritional amountsC. The temperature to cook it D. How it tastes

ANSWERS1. D- A bowl of whole grain cereal with skim milk

2. A- French Fries

3. B- The nutritional amounts

NutritionUnit

9.NPA.2 Create strategies to consume a variety of nutrient dense foods and beverages in moderation

9.NPA.2.2 Recall the number of servings recommended from each food group and the need for balanced nutrition

Essential QuestionsRecall the number of servings recommended

from each food group and the need for balanced nutrition

State the number of servings for fruits, vegetables, meat & beans, grains, and dairy based on a 2,000 calorie diet

Evaluate your daily eating patterns. Do they match up with the recommendations? What is one thing you can do to make sure you are getting a well balanced diet?

What are Calories?A calorie is a way to measure how much energy

a food provides to your body

The body needs energy (calories) to do anything

How much depends on many factors including what you do during a day sleep all day, exercise

The average adult male needs between 2,000 and 3,000 calories a day.

If he eats this amount of energy a day he would neither gain nor lose weight.

6 Essential NutrientsWater

Carbohydrates

Proteins

Fats

Minerals

Vitamins

Water

Makes up about 60% of your body weight

Carries nutrients to tissues

Carries away waste

Cools the body

Supply most of the energy that enables the body to do work

1 gram = 4 calories

Foods high in carbohydratesanything made with flour or sugargrainsfoods with added sugarstarchy vegetables (potatoes and corn)

ProteinSupply energy and building material for muscle, hair,

and skin

1 gram = 4 calories

Foods high in protein Milk Eggs Cheese Peanut butter Lean meats Fish Beans Nuts & seeds

FatsEssential for the proper functioning of the body

Very concentrated energy made of glycerol and fatty acids

Healthy skin and hair are maintained by fat

Helps the body absorb and move the vitamins A, D, E, and K through the bloodstream

Fat provides 9 calories per gram

MineralsMaintain body structures and fluids necessary

for growth

Helps form bones and teeth

Helps your body make hormones and regulate your heartbeat

Examples:Calcium (milk)Potassium (bananas) Iron (red meat & seafood)

VitaminsControl chemical processes that turn food into

energy and body tissue

Vitamin A (sweet potatoes)Promotes healthy skin & bone development

Vitamin D (salmon & tuna fish)Helps the body use calcium

Vitamin C (citrus fruits)Protects against infection

Grains: 6oz.Veggies: 2 ½

cupsFruit: 1 ½ cupsDairy: 3 cups

Meat & Beans: 5oz.

DAILY RECOMMENDATIONS

My Plate Video

My PlateBalancing Calories

Enjoy your food, but eat less. Avoid oversized portions.

Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.

Foods to Reduce Compare sodium in foods like soup, bread, and frozen

meals -    and choose the foods with lower numbers. Drink water instead of sugary drinks.

Serving Sizes: GRAINS1 slice of bread

1 ounce of cereal (½ to 1 cup, depending on the cereal)

½ cup of rice

½ cup of spaghetti

½ hamburger bun

½ bagel

1 tortilla

1 ounce of pretzels

Serving Sizes: FRUIT

1 medium apple, banana or orange

½ cup of grapes

½ cup of cooked, chopped or canned fruit such as watermelon or fruit cocktail

¾ cup of fruit juice, such as orange juice or apple juice

Serving Sizes: VEGGIES1 cup of raw leafy vegetables such as

lettuce or spinach

½ cup of other vegetables such as broccoli, green beans, corn, tomatoes, and mashed potatoes

¾ cup of vegetable juice

Serving Sizes: DAIRY1 cup of milk or yogurt

½ cup of ice cream

½ cup of pudding

2 ounces of American cheese (1 to 2 slices)

Serving Sizes: Meat, Poultry, Fish, & Beans

2 to 3 ounces of cooked meat, chicken or fish

1 egg

1 hot dog

2 tablespoons of peanut butter

½ cup of cooked beans

Food Group FoldableWe will now be making a Food Group Foldable

Fold a piece of paper in half

Divide your paper into 5 sections, making a cut for each tab

Label each tab FRUITS GRAINS DAIRY PROTEIN VEGETABLES

ActivityWe will be completing each tab together

Be sure to write important information on the RIGHT side of your tab

After we go through all of the food groups you will look back through your guided notes to find some more information

On the left side you will write the recommended serving size, list a few examples, and draw a picture of an example

Vegetables The vegetable portion of MyPlate is shown in green.

It's one of the largest sections on the plate.

That's because vegetables provide many of the vitamins and minerals we need for good health.

Veggies are naturally low in calories, and the fiber in them helps us feel full.

Choosing variety is important when it comes to vegetables: Dark green vegetables

Like broccoli, spinach, and kale Provide different nutrients from orange and red

vegetables Like squash, carrots, and sweet potatoes

FruitsLike veggies, fruits contain vitamins,

minerals, and fiber.

The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate.

Whole fruit is the best choiceFruit juices have more calories per serving

than whole fruit, and you're not getting the fiber.

As with veggies, it's good to mix up your fruit choices

GrainsThe orange section on the MyPlate graphic

shows the proportion of grains you should eat.

Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer.

Refined grains (white flour) have been processed, removing vitamins, mineral, and fiber. Most refined grains are enriched, which means

that some of the nutrients, but not fiber, are added back after processing.

Try to choose at least half of your day's grains from whole-grain sources like whole-wheat bread, brown rice, or oatmeal.

Proteins Foods that are high in protein help the body build,

maintain, and repair tissue.

They also have nutrients like B vitamins and iron.

The purple section on the MyPlate graphic shows the proportion of protein you need.

Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds.

Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein.

When eating meats, choose lean or low-fat options and try to minimize deli meats and other processed meats that are high in sodium.

Dairy The blue circle on the MyPlate graphic represents

dairy products that are rich in calcium, like milk, yogurt, and cheese.

Calcium-fortified soy milk is also included in the dairy group.

Calcium is essential for growth and building strong bones and teeth.

Choose fat-free or low-fat dairy products most of the time.

The blue circle shows dairy as a "side" to your meal, like a glass of milk.

But dairy can be incorporated in your meal, like a cheese quesadilla, or served as a snack, like a yogurt.