Transcript PG #10 – Assessing valid information about healthy food to

PG #10 – Assessing valid
information about healthy
food to make informed
nutritional choices
Miss Lawley
Core 4 PE
PG#10 Proficiency Scale
Scale
Description
4.0
Student can transfer knowledge of accessing valid information about healthy foods into a
balanced nutritional plan
3.5
In addition to score 3.0 performance, in depth inferences and applications with partial success
3.0
Student identifies relationships between current health related research and healthy
nutritional choices
2.5
2.0 plus partial knowledge of 3.0
2.0
Student defines current reliable healthy nutritional sources
1.5
Student exhibits partial understanding of some of the what constitutes a reliable source of
valid information about healthy food to make informed nutritional choices
1.0
Student has an incomplete understanding of what constitutes a reliable source of valid
information about healthy food to make informed nutritional choices
0.5
Student exhibits very limited understanding of what constitutes a reliable source of valid
information about healthy food to make informed nutritional choices
0.0
Student exhibits no understanding of what constitutes a reliable source of valid information
about healthy food to make informed nutritional choices
My Plate requirements for each meal
8 oz serving
of dairy
50%
combination
of fruits and
vegetables
25% whole
grains
25% lean
protein
How much water do I need a day?
 Generally everyone needs a minimum of 64 oz every day
 BUT if you weigh more than 128 pounds then you need to take
your weight and divide by 2 – that’s how many ounces you
should be drinking daily
 Example: 150 pounds/2 = 75 pounds = 75 ounces of water/day
 If you’re active then you’ll likely need MORE
(Yes there is water found in some foods such as fruits and vegetables
but it won’t hurt to get the additional water directly to meet your
minimum 64 oz recommendation. Remember – it’s good for you!)
Balanced Diet tips
 Eat different types of foods from various food groups
 Focus on eating COMPLEX carbohydrates, LEAN proteins and LOTS of
fruits and vegetables
 30% of your caloric intake should come from (healthy) fats
 15% of your caloric intake should come from (lean) proteins
 55% of your caloric intake should come from (complex) carbohydrates
Proteins
Complete
Incomplete
 Beef
 Beans
 Chicken/Turkey
 Nuts
 Pork
 Legumes
 Fish
 Seeds
 Shellfish/crustaceans
 Soy/tofu
 Wild game
 Rice
Carbohydrates
Complex
Simple
 Whole wheat pasta
 Sugar
 Whole wheat bread
 Candy
 Oats
 Pastries
 Brown/wild rice
 Soda
 Quinoa
 (most) juice
 (most) vegetables
 Many low-fat/non-fat
items
 (most) fruits
Fats
Awesome
 Avocado
 Salmon/trout
 Nuts
 Beans (usually very low fat)
 Olive/canola/peanut oils
Not awesome
 Baked goods
 Packaged goods
 Red meat (eat in moderation)
 Animal fats in general (milk,
cheese, butter, eggs)
 Vegetable oil
Web MD’s advice on lowering fat intake
Here are tips to help you reduce the total amount of fat in your
diet and make sure the fats you consume are the healthy ones:
 Choose a diet rich in whole grains, fruits, and vegetables.
 Try a vegetarian meal, with plenty of beans, once a week.
 Select dairy products that are skim or low-fat.
 Experiment with light and reduced-fat salad dressings.
 Replace fattier sauces with vinegars, mustards, and lemon juice.
 When using fats, do so sparingly. Try to use unsaturated liquid oils, such as
canola or olive, instead of butter or partially hydrogenated margarine.
 Limit your consumption of high-fat foods, such as processed foods, fried
foods, sweets, and desserts.
 When cooking, substitute the lower-fat alternative (for example, low-fat
sour cream or low-fat cream cheese) whenever possible
http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats
WebMD’s Healthy Shopping Guide and List
 http://www.webmd.com/diet/printable/healthy-grocery-shopping-list
Library resources
 Library Main Page: http://www.tamdistrict.org/domain/482
 Health and Wellness databases: http://www.tamdistrict.org/Page/8445
 Library Catalog: http://www.tamdistrict.org/Page/2524
 How to cite your sources: http://www.tamdistrict.org/Page/2525