Training ModulePage Unified School District

Created Spring 2007

3 Introduction 5 Fitness for Life 11 Learn More about Physical

Activity 12 Healthy Diet for Life 18 Critical Nutrients 26 Phytochemicals 28 Get the Most for Your Calories 44 Steps to Improve Your Diet 52 Portion Distortion 71 What Do Our Diets Costs? 73 Monetary Costs 84 Nutritional Costs 94 Time Costs 97 Health Costs116 Taste122 Nutrients154 Guidelines for a Healthy Lifestyle172 Teacher Resources175 Module Sources177 Contributors

Table of Contents

Time to complete training module is about 1 ½ to 2 hours.

• As educators we can make a big difference in the attitudes children form about foods. Modeling and educating about healthy eating habits will help children learn to enjoy trying new foods and create life long healthy eating habits.

• As we begin to change the nutritional environment at school and in our homes we will find new foods that we crave and enjoy and we will find that nutrient dense foods packed with wide varieties of nutrients will help us live healthier longer lives and will replace foods that we once considered our favorites.

Fitness for Life

We have an understanding as Americans of the importance of staying physically fit through out our lives. However, our lifestyles often do not fully match this understanding. It is the goal of this training to help you realize the true benefits of better nutrition and physical activity and assist you in making changes in your lifestyle that will bring you a longer, happier, and healthier life.

Fitness for Life

The 3 types of body activities we need are:Strength TrainingAerobic FitnessFlexibility

Each provides unique benefits to our bodies!

Strength

Flexibility

Aerobic

•Reduces the risk of premature death

•Reduces the risk of developing diabetes

•Maintains a fit body weight

•Increases your energy level

•Reduces depression and anxiety

•Improves your lymph system function to better remove body toxins

•Reduces the risk of developing and/or dying from heart disease

•Reduces high blood pressure & risk of developing high blood pressure

•Improves regularity and colon health, reducing risk of colon cancer

•Improves blood profile (cholesterol, triglycerides, homocystein)

•Sets your metabolism to burn calories more efficiently

•Builds and maintains healthy muscles, bones, and joints

•Improves psychological well-being---you feel good

•Reduces stress & improves immune function

•Enhances brain function and memory

Health Benefits of Any Type of Physical Activity

Adults need at least 30 to 60 minutes each day &

90 minutes to loose weight!

Children need at least 60 minutes each day!

• Increases oxygen levels in blood• Improves heart and lung function• Increases lung capacity • Increases blood supply to muscles• Improves muscles ability to use oxygen • Lowers heart rate and blood pressure • Lowers resting blood pressure • Increases the good HDL Cholesterol • Decreases blood triglycerides • Reduces body fat and improves weight control • Maintains a more stable blood glucose level • Reduces insulin resistance

Benefits of Aerobic Fitness Activities

• Builds and maintains bone health• Reduces bone fractures• Increases muscle, tendon and ligament strength • Stronger muscles provide better support for bones & joints • Reduces body fat and increases lean muscle mass• Potentially decreases resting blood pressure • Makes positive changes in blood cholesterol • Improves glucose tolerance and insulin sensitivity • Improves balance• Allows older adults to function more independently

Benefits of Strength Training

Benefits of Flexibility

• Prepares our muscles & joints for more strenuous activities

• Improves body posture

• Reduces muscle burning/cramping

• Improves mental functions

• Decreases muscle injuries/pulls

• Decreases muscle tension and stress

• Allows our bodies to move and function without pain

National Institute For Fitnesshttp://www.nifs.org

The American Cancer Society http://www.cancer.org/docroot/home/index.asp

The American Heart Associationhttp://www.amhrt.org/presenter.jhtml?identifier=1200000

The American Diabetes Associationhttp://www.diabetes.org/home.jsp

The National Institute of Healthhttp://www.nih.gov/

Medline Plus / Physical Fitnesshttp://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

Learn More About the Importance of Being

Physically Fit at These Web Sites

What is a Healthy Diet ?

di·et–noun

All the foods we eat and drink… not

what you give up to loose

weight!

Diet for Life

We have to think of “Diet for Life” the way we think of “Fit for Life”. The word diet needs to invoke positive thoughts.

Diets need to consist of mindful eating. The eating of foods for nutritional needs and for a lifestyle of health.

Apple / DonutApple / Donut

What makes an apple healthier than a donut? 

What really is the difference between a food that builds health, and one that doesn't? 

It's an important distinction, since many today consume over half their diet as highly processed, empty calorie foods. 

A new federal report A new federal report finds that much of the finds that much of the population population

-- which is overweight -- which is overweight and overfed –and overfed –

often falls short in often falls short in consuming essential consuming essential nutrients. nutrients.

In short, Americans are In short, Americans are eating too much of the eating too much of the wrong stuff.wrong stuff.

""It's appalling that here in this land of plenty, with access to a wide variety of foods, that we still have a significant proportion of the population selecting foods that lead to inadequate intakes of critical nutrients."

Over Fed YetMalnourished

Critical Nutrients:

• Vitamin E

• Vitamin A

• Vitamin C

• Magnesium

• Calcium

• Fiber

Learn More

“Nutrients should come primarily from foods" rather than from supplements, noting that "the more scientists learn about nutrition and the human body, the more they realize the importance of eating whole foods."

For those of you that think taking a vitamin pill is the solution for the quandary your brain just went through in wondering how you were going to get your daily requirements:

Phytochemicals(This is one of the important nutrients that you can’t get in a pill. You need to eat it in your foods.)

• Scientists are discovering new things at such a fast pace. If you haven’t read or come to understand the exciting information in the area of phytochemicals take the time to learn more at the attached site.

Learn More

Not all phytochemicals found in whole foods have been identified, nor has how those chemicals react and interact with each other to provide good nutrition been determined.

Ah, but which whole foods?

Here's what is advised:

Get The Most Out of Your Calories

• There is a right number of calories for you to eat each day.

• The number depends on your age, activity level, and whether you are trying to gain, maintain, or lose weight.

Find Out More

Get The Most Out of Your Calories

• You could use up the entire amount of daily needed calories on a few high-calorie items, but chances are you won’t get the full range of vitamins, minerals and nutrients your body needs to be healthy.

DV Definition

• Daily Values (DV): Daily Values are the dietary reference values that are used on all current US Nutrition Facts labels.

These values were determined by the FDA to best represent the minimum needs of the general population to meet good health.

• Daily Values override all other previous used references, including Daily Reference Values (DRV), Reference Daily Intakes (RDI), and Recommended Dietary Allowances (RDA).

For Example

• 15.21 oz Pizza

• 33.8 Fl oz Soda

How Many Calories would you consume in this meal?

1600

calories

1025

calories

975

calories

8” Pizza

Wrong

• 15.21 oz Pizza

• 33.8 Fl oz Soda

Right you would consume 1600 calories!

Pizza1200Pizza1200 Soda 400Soda 400

Total 1600 calories

8” Pizza

1600 calories is the daily intake amount

for a small women for an entire day!

What percent DV of Vitamins, Minerals and other Nutrients

would you receive from eating the soda and pizza for lunch?

8” Pizza

24 % Vitamin A 6 % Vitamin C45 % Calcium45 % Iron 6 grams Fiber

You would receive a DV of

(Percent Daily Values are based on a 2,000 calorie diet.)

8” Pizza

Saturated fat by 7 grams

Sodium by 200 mg

You would receive too muchtoo much of

You would not receivenot receive enough of

Vitamin A by 76 % Vitamin C by 94 % Calcium by 55 % Iron by 55 %Fiber by 19 grams

8” Pizza

1348 calories

You Could Eat

All of These Foods

And consume

Only

An Entire Days Menu is less than the 1600 calorie Pizza Lunch

Breakfast:

Smart Start Cereal

1% Milk

Kiwi

Lunch:

Turkey Sandwich w/ Spinach

Orange Juice w/calcium

Apple slices

Snack:

Yogurt

Almonds

Dinner:

Chicken Breast

Black Beans

Sweet Potato

Green Beans

1% Milk

Saturated fat by 13 grams

Sodium by 1112 mg

You would receive less than the DV of

You would receive more than the DV of

This is good!!!!

Vitamin A by 367 % Vitamin C by 257 % Calcium by 46 % Iron by 55 %Fiber by 5 grams

The Healthy Menu Provides You

• The most nutrition for the least calories• Energy / Feel Full • Healthy digestive track• Raised Metabolism (Burn calories faster)• A Variety of Foods• More than 100% of many of the Daily Values• An Entire Day’s Food Intake and not just one meal• Stable blood sugar levels• Avoid Mid-morning and Late Afternoon brain drain• Elevated mental capacities

A Healthy Diet is Designed Around

• Low Fat Foods

• High Nutrient Foods

• High Fiber Foods

• A Variety of Foods

• Low Sodium Foods

• Little to No Alcohol

The Unhealthy Lunch Meal Provides You

• Hunger• Cravings because you didn’t receive the

nutrients your body is needing• Unstable Blood Sugar Levels• Mental Fatigue (afternoon Brain Drain)• Physical Fatigue• Possible Weight Gain• Possible Health Risks

8” Pizza

Steps To Improve Our Diets

Learn More

Add healthy oils, fish and nuts.

Eat more fruit and vegetables.

Have some daily bread.

Choose low-fat and nonfat dairy foods.

Magnify magnesium.

Branch out try new foods.

Portion Distortion Quiz

• Take the following quiz from the portion distortion web site to learn how quickly calories add up today in our super size me world.

The calorie difference is….

Bagel

350 calories 140 calories

210 calories!

20 Years Ago

3-inch diameter

Today

6-inch diameter

*Based on 130-pound person

How long would you have to rake leaves to burn about 210210 calories*?

Increased size: 210210 MORE calories

50 minutes

Larger portions add up100 extra

calories per day10 pound

weight gain per year

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

The calorie difference is…

Cheeseburger

590 calories

20 Years Ago Today

333 calories

257 calories!

*Based on 130-pound person

How long would you have to lift weights to burn about 257257 calories*?

Increased size: 257257 MORE calories

1 hour and 30 minutes

The calorie difference is…

Spaghetti and Meatballs

1,025 calories 500 calories

525 calories!

20 Years Ago Today

1 cup spaghetti with sauce &

3 small meatballs

2 cups spaghetti with sauce &

3 large meatballs

*Based on 130-pound person

How long would you have to clean house to burn about 525525 calories*?

Increased size: 525525 MORE calories

2 hours and 35 minutes

The calorie difference is…

French Fries

610 calories 210 calories

400 calories!

20 Years Ago Today

2.4 ounces 6.9 ounces

*Based on 160-pound person

How long would you have to walk leisurely to burn

approximately 400400 calories*?

Increased size:400400 MORE calories

1 hour and 10 minutes

Soda

The calorie difference is…

85 calories

20 ounces

Today

6.5 ounces

20 Years Ago

250 calories

165 calories!

*Based on 160-pound person

How long would you have to garden to burn about 165165 calories*?

Increased size: 165165 MORE calories

35 minutes

The calorie difference is…

Coffee

350 calories 45 calories

305 calories!

20 Years Ago Today

Coffee, 8 ounces(with whole milk & sugar)

Mocha Coffee, 16 ounces(with steamed whole milk

& mocha syrup)

*Based on 130-pound person

How long would you have to walk to burn about

305305 calories*?

Increased size: 305305 MORE calories

1 hour and 20 minutes

The calorie difference is…

Muffin

500 calories 210 calories

290 calories!

20 Years Ago Today

1.5 ounces 4 ounces

*Based on 130-pound person

How long would you have to vacuum to burn about

290290 calories*?

Increased size: 290290 MORE calories

1 hour and 30 minutes

Pepperoni Pizza20 Years Ago Today

500 calories 850 calories

The calorie difference is…

350 calories!

*Based on 160-pound person

How long would you have to golf – walking and carrying

clubs – to burn about 350350 calories*?

Increased size: 350350 MORE calories

1 hour

Keep an “eye” on your food portion

sizes

Avoid portion

distortion!

What Do Our Diets Cost?

Healthy Foods Cost More

Fact or Fiction !

Monetary Costs

How Do You Calculate Cost(Unit Pricing)

• Take the dollar amount

• Divide by the weight in ounces

• Ex: $1.25 / 12 ounces = .10 cents per oz.

12 oz $1.25 1 2 0 05

.10

Cheerios $2.79 for 15oz Box

$0.19 cents per oz

Oatmeal $1.79 per 29 0z Box

$0.06 cents per oz

Some Examples

• Apple .08 cents per ounce ($1.29 lb)

• Donut .37 cents per ounce ($0.75 / 2 oz)

Some Examples

• Kiwi .06 cents per ounce ($1.00 lb)

• Fritos .25 cents per ounce ($0.99 4 oz)

Some Examples

• Carrots .02 cents per ounce ($0.83 lb.)

• Pop Tarts .21 cents per ounce ($2.33 11oz)

Some Examples

• Milk .02 cents per ounce ($3.32 gal)

• Soda .02 cents per ounce ($1.49 67 oz)

Fast Food Prices per oz• Doritos $0.27• Hot Pockets $0.28 (sale)• Red Baron Pizza $0.25• Kraft Mac & Cheese $0.30• Rice A Roni $0.22• Safeway Cookies $0.48• Pop Tarts $0.21 (sale)

Fresh Food per oz

• Apple $0.08

• Banana $0.08

• Potato $0.02

• Carrots $0.05

• Raspberries Frozen $0.07

• Sweet Potato $0.04

Financial Cost For Obesity(More than the cost of food)

Table 1, Aggregate Medical Spending, in Billions of Dollars, Attributable to Overweight and Obesity, by Insurance Status and Data Source, 1996–1998

Insurance Category

Overweight and Obesity Obesity

MEPS (1998) NHA (1998) MEPS (1998) NHA (1998)

Out-of-pocket $7.1 $12.8 $3.8 $6.9

Private $19.8 $28.1 $9.5 $16.1

Medicaid $3.7 $14.1 $2.7 $10.7

Medicare $20.9 $23.5 $10.8 $13.8

Total $51.5 $78.5 $26.8 $47.5

NutritionalCosts

Stop Thinking in Calories

• Calories are what we have concentrated on for several years. Too many calories do increase ones weight, but…..

• We need to start concentrating on nutrient dense foods which generally have fewer calories and are packed with more nutrients that help prevent obesity along with other leading illnesses.

• We have been over looking the forest for the trees!

ND's Nutrient Balance Indicator™This symbol illustrates nutrient density, and provides visual feedback that can help you create meals that are healthier and more nutritionally balanced. It also includes a calculated "Completeness Score", which indicates how complete the food is with respect to 23 essential nutrients.

Learn more

Nutritional MapQuadrant 2filling, but not nutritious(e.g. coffee, tea, water, Jell-O)

                                                         

Quadrant 3filling and nutritious(e.g. vegetables, fresh fruits, lean meats)

Quadrant 1not filling or nutritious(e.g. candies, cakes, butter, cooking oil)

Quadrant 4nutritious, but not filling(e.g. nuts, seeds, vitamin-enriched cereals)

The nutritional analysis of the healthy meal looks like this:

Nutrient Balance Indicator

The nutritional analysis of the pizza and soda looks like this:

Pizza Soda

Nutritional Difference

• Milk $0.02 per oz • Soda $0.02 per oz

The milk and soda may cost the same but buying the soda is like throwing your money out a window since the soda has no nutritional value and only increases health risks.

• Cheezits

• Carrots• This food is very low in

Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.

•CheezitsThis food is low in nutrients and high in fat. This food has no fiber.

Red Baron Pizza

A simple green bean is far more nutritious than all of the combined ingredients in a pizza.

Green Beans

Red Baron Pizza• Has moderate levels of all of its

measured nutrients.

Green Beans• Are low in Saturated Fat, and

very low in Cholesterol and Sodium, a good source of Thiamin, Riboflavin, Calcium, Iron, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

Time Costs

Time Costs from Poor Nutritional Habits Are

• Missing Work / Sickness

• Fast Paced Life / Stressed

• Tired / Lack of Energy

• Lower Educational Performance

• Work Performance Drops

• Mental / Emotional Health Illnesses

• Life Span Shortened

We choose quick foods

because of time and lifestyles.

We choose quick foods

because of time and lifestyles.

Health Costs

Leading Causes of Death in 2004

Number of deaths in USA

• Heart disease: 654,092• Cancer: 550,270• Stroke (cerebrovascular diseases): 150,147• Chronic lower respiratory diseases: 123,884• Accidents (unintentional injuries): 108,694• Diabetes: 72,815• Alzheimer's disease: 65,829• Influenza/Pneumonia: 61,472• Nephritis, nephrotic syndrome, and nephrosis: 42,762• Septicemia: 33,464

Type II Diabetes• Type 2 diabetes is the most common form of diabetes. • In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. • Insulin is necessary for the body to be able to use sugar. Sugar (glucose) is the basic fuel for all cells in

the body and brain. Insulin takes the sugar from the blood to inside the cell.• When glucose builds up in the blood instead of going into cells, it can cause two

problems: – Right away, your cells may be starved for energy. – Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.

• Finding out you have diabetes is scary. But don't panic. Type 2 diabetes is serious, but people with diabetes can live long, healthy, happy lives.

• While diabetes occurs in people of all ages and races, some groups have a higher risk for developing type 2 diabetes than others.

• Type 2 diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders, as well as the aged population.

Learn More

Diverticulitus

• Weak spots

• Pouches

• Bulges

• Lack of fiber

• Lack of water

• Hard stools

Learn More

On occasion, the colon develops weak spots, where small pouches bulge outwards, much like a weak spot on an inner tube. These pouches are called diverticula. The condition of having these diverticula is called diverticulosis. In about 10-25 percent of people with diverticulosis, the diverticula may get inflamed or infected, this condition is called diverticulitus.

Toxic Colon Caused By

• High intakes of fat• Genetics

• Low intake of fiber• Alcohol

Learn More

Hemorrhoids

Cancer

Colon Cancer

Coronary Heart Disease• Saturated animal fat• Man-made trans fat• Sedentary lifestyle• Too much fat• Smoking• Obesity• Stress• Age

Learn More

Healthy Heart

Unhealthy

Heart

Plaque build up

in arteries.

Learn More

Causes of Obesity

• High Fat Diets

• High Caloric Diets

• Low Nutrient Diets

• Sedentary Lifestyles

• Genetics

• Yo-yo Dieting !!!!!

• Virus

Learn More

Visceral Fat Increased risk of Cancer with this kind of fat. (Belly Fat)

Osteoporosis

• Low Calcium Intake• Low Fluoride Intake• Excessive Carbonated Drink Intake • Excessive Alcohol Intake• Smoking• Genetics• Age• Sedentary Lifestyle• Weak Muscle Strength

Learn More

The United States is the Richest Nation In The World and Has The:

• Cheapest Food

• Largest Variety of Food

• Best Quality Food

• Best Availability of Food

…But why then do we lead in

• Over Weight Adults and Children• Nutrition Related Diseases & Deaths

– Diabetes– Heart Disease– Cancer– Stroke

• Junk Food Consumption• Fast Food Restaurants ??

Life Style Choices

Life Style Choices

Taste

Potato

• For centuries the potato was considered only fit for pigs. Not until famine did it begin to become a staple food.

• It is now ranked 4th in cultivated crops.• Potatoes are very healthy…it is the salt, butter, bacon bits,

French frying and other high fat, high sodium preparations that make it less healthy!

Learn More

We Can Change Our Tastes

• We have changed our likes and dislikes in regards to foods throughout human history.

• Just ask someone that has changed cultures.

• We teach children to like and dislike foods by our comments or by our actions / inactions.

• TV ads can increase our desire to add a new food to our plates in a very short time.

• This is probably the poorest excuse for why we eat what we eat and the easiest thing to change about the foods we choose to eat.

We Can Change Our TastesIt only takes about 2 to 6 weeks to change

your taste buds to like healthier foods!

How? Cold Turkey….Just eat the foods that are healthier until they taste great! And they will in due time.

Sugar: Omit in drinks. Cut back in baked goods. Avoid on fruit, vegetables, meats or beans.

Fat: Change to healthy fats. Don’t fry foods. Switch to fat free dairy foods.

Sodium: Get rid of the salt shaker. Choose reduced sodium or no-salt added foods. Choose fruits & veggies for snacks, not chips and crackers. Eat at restaurants that offer low sodium options.

Add more spices and herbs to your foods to give it the flavor that salt, sugar and fat was providing!

We Can Change Our TastesIt only takes about 2 to 6 weeks to change

your preferences for healthier foods!

OrTake it in small steps!

Sugar: Use half of what you would normally. As your taste buds adjust, reduce sugar by half again.

Fat: Change to healthy fats. Don’t fry foods. Mix fat free milk with higher fat milk until you are drinking fat free milk. Do the same with sour cream, butter or other fat condiments. Use half as much as you would normally, until you can eliminate or change to healthier options.

Sodium: Use half of what you use normally. Keep cutting back until you can get rid of the shaker. Switch to reduced sodium snacks while increasing the number of snacks from fruits and veggies.

Nutrients: Building Blocks for Healthy Bodies

Nutrients

Learn MoreWater

CarbohydratesCarbohydrates

ProteinsProteins

FatsFats

VitaminsVitamins

MineralsMinerals

Guidelines For Healthy Lifestyles

Keep

These

Low:

– Saturated Fats

– Trans Fats

– Cholesterol

– Sodium

Focus On FruitEat a Variety

Cooked in a

Variety of Ways

fresh

frozen

canned

dried

Vary Your Vegetables

• Eat more dark green veggies

• Try new orange veggies

• Don’t forget your beans

Get Your Calcium Rich Foods

• Get 3 cups a day

• Make sure your eating

fat-free or non fat products!

Lactose Intolerance

• Other Great Sources of Calcium – Dark Green Leafy Vegetables

• Cooked Spinach or Mustard Greens • Cooked Broccoli • Romaine or Red Lettuce

– Fortified Foods & Supplements• Orange Juice with Calcium Added• Breads with Calcium Added• Cereals with Calcium Added

– Nuts and Nut Milks– Beans– Soy Products

• Tofu • Soy Milk

Beans are a great source of calcium and many other nutrients!

If Dairy products make you gassy or ill….

Make Half Your Grains Whole Grains

• Eat at least 3 ounces of– Whole Grain Cereals– Brown Rice, Millet, Oats– Popcorn, Buckwheat– Breads & Pasta

About 3 slices of bread

Only Food Group that provides B

Vitamins like Folic Acid, Niacin and Riboflavin. These

vitamins are essential to protect your colon, heart and nerve health!

Go Lean With Protein• Choose Lean Meats

– Skip bacon & sausage

• Poultry – Skinless Please

• Fish, Beans & Nuts

• Bake it, Broil it, Grill it!

Fish

Don’t

Fry it !!

Find Your Way to a Healthier You By….

• Checking For Serving Sizes & Calories

• Making Your Calories Count

• Do Not Sugar Coat It!

• Knowing Your Fats

• Reducing Sodium

• Reading Labels

Learn

More

Diseases can be caused by:• Lack of a nutrient.• Excessive amounts of a nutrient.• The body and organs

malfunctioning from:

Genetics

Pollutants

Toxins

Viruses

Parasites

Physical Activity and Healthy Diets

Reduce Our Risk of:

• Colon and Breast Cancer • Bone and Joint Diseases • Type II Diabetes • Heart Disease• Hypertension• Osteoporosis • Obesity • Stroke

Physical Activity Gives You an Improved Sense of Well-being

• Decreases Depression and Anxiety

• Increases Feelings of Happiness

• Helps Relieve Stress

The Big Picture• Every area of life has fundamentals,

foundational principles upon which success or failure is largely determined. 

• In football, its blocking, tackling, throwing and catching.  Without those, a team cannot succeed no matter how clever its coach may be. 

• Health also has fundamentals, without which no amount of drugs, surgeries or acupuncture needles will ultimately succeed, no matter how clever ones doctor may be. 

The fundamental factors affecting health are these...

• Good Nutrition• Physical Activity• Adequate Hydration• Proper Sleep• Proper Hygiene• Fresh Air• Sunlight• Emotional / Spiritual

Two basic things separate a

health building food from a junk food. 

• Junk foods suffer nutrient loss from the refining process, often wiping out much of their vitamin, mineral, phytonutrient and fiber content. 

• An onslaught of over 4000 artificial additives put in junk / processed foods today(ranging from artificial sweeteners, artificial colors and preservatives, to chemically altered fats) 

Whole Foods, Simply Nutritious

• Healthy foods are simply ones that are as close as possible to what mother nature intended…

• Foods with their nutrients intact, and a minimum of toxins.  • Be wary of processed and fast foods that have

mile long ingredient lists, with names you can hardly pronounce. 

• The best foods have no ingredient list.  An apple is just that, an apple!  • The more of those foods in your diet, the better.

Adding It Up• In many ways health is largely an equation, the sum total of these fundamental factors, minus

any toxins from smoking, alcohol or pollutants. 

• These factors remain the same across all areas of health, and hold true for heart disease, cancer and health in general. 

• In any long term sense, your level of health cannot exceed the level of your fundamentals.

A Healthy You…

PUSD Nutritional Education Comes From

Mypyramid.gov

Teacher Resources• Dole M L S http://www.dole5aday.com • Discovery Education United Streaming M L H S

http://www.unitedstreaming.com/ • Discovery M L H S http://school.discovery.com/teachingtools/teachingtools.html• Oklahoma State University L S

http://fcs.okstate.edu/food • UC Davis M L H S

http://foodsafe.ucdavis.edu/music.html#songs • Food Lesson Materials L H http://www.foodtimeline.org/food2a.html• Arizona Department of Education Health Standards M L H S

http://www.ade.state.az.us/standards/health/default.asp • Kids Health M L H S

http://kidshealth.org • Eat Smart Nutrition Curriculum M L S

http://lsuagcenter.com/en/food_health/education_resources/eatsmart/

Math

Language Arts

History

Science

Teacher Resources• Nutrition Data M S http://www.nutritiondata.com• Teach Free M L H S

http://www.teachfree.org• Team Nutrition M L H S http://www.fns.usda.gov/tn/• Nutrition Exploration Lessons M L H S

http://www.nutritionexplorations.org/educators/lessons/littled/littled-main.asp?tab=1AZ Dept. of Health / Vital Statistics M S http://www.azdhs.gov/plan/menu/by/county.htm

• Eat Smart Lesson Plans M L H S http://www.lsuagcenter.com/Subjects/eatsmart/lessons.htm • US Dept. of Human Services / Small Step M L H S

http://www.smallstep.gov/kids/index.cfm • Glencoe Nutrition Lessons M L H S

http://www.glencoe.com/sec/health/teachres/lessonplans.shtml • Links

http://www.internet4classrooms.com/health.htm M L H S

Math

Language Arts

History

Science

More ResourcesArizona Nutrition Networkwww.eatwellbewell.org

Dysfunctional Eatinghttp://www.uen.org/Lessonplan/preview.cgi?LPid=419

Center for Disease Control: Five-a-Dayhttp://www.cdc.gov/nccdphp/dnpa/5aDay/index.htm

Food Fit Healthy Recipeshttp://www.foodfit.com/

FDA, Center for Food Safety & Applied Nutritionhttp://www.cfsan.fda.gov/

Module Sources• Team Nutrition http://www.fns.usda.gov/tn• My Pyramid.gov http://www.mypyramid.gov• Action For Healthy Kids http://www.actionforhealthykids.org• Sally Squires 9/21/2004 Overfed, Undernourished http://www.washingtonpost.com • Healthy Foods http://www.nutritioncrashcourse.com/health-foods.html

• The American Cancer Society http://www.cancer.org/docroot/home/index.asp• The American Heart Association

http://www.amhrt.org/presenter.jhtml?identifier=1200000• The American Diabetes Association

http://www.diabetes.org/home.jsp• The National Institute of Health

http://www.nih.gov/

Module Sources• Food Time Line http://www.foodtimeline.org

• Family Doctor http://www.familydoctor.org

• Nutrition Data http://www.nutritiondata.com

• Medline Plus http://www.nlm.nih.gov/medlineplus

• Mayo Clinic http://www.mayoclinic.com

• Obesityhttp://www.obesity.org

• Portion Distortion http://hp2010.nhlbihin.net/portion/

• Insel, P., Turner, R. E., Ross, D. Nutrition 2nd Edition, American Dietetic Association, Jones and Bartlett Publishers, 2004.

ContributorsPUSD

(Dinning Services)Carol M. White (PEP Grant)

Coconino County Health Dept.(Arizona Nutrition Network)

USDA Food Stamp ProgramThis material was partly funded by the USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. USDA is an equal opportunity provider and employer.