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The Food Groups OBJ: 9.NPA.2.2 I will recall the number of servings recommended for each food group and the need for balanced nutrition What do you see… What do you see… MyPlate Read & Reflect Scholar: What do you already know about nutrition, healthy eating, and disease prevention? Collegiate: Why is it important to eat healthy today and as you age? Genius: It is predicted that your generation will be the first generation in history to have a life expectancy less than your parents. Why? What role does nutrition play? The leading cause of death in the United States is heart disease. The leading actual cause of death is poor diet and physical inactivity. What types of food are causing us to die an early death? What are calories? What are calories? Are they good or bad? How can calories contribute to weight gain, weight loss, or maintaining a healthy weight? Kentucky Fried Chicken Breast vs. Grilled w/o skin 140 calories Extra Crispy Fried 460 calories What can I get for 200 calories? What are your current energy needs? Calories Consumed Per Day Years Gender Moderate to Vigorous Exercise Calories per day 15 Male Less than 30 minutes 2,200 15 Male 30-60 minutes 2,600 15 Male More than 60 minutes 3,000 15 Female Less than 30 minutes 1,800 15 Female 30-60 minutes 2,000 15 Female More than 60 minutes 2,400 16 Male Less than 30 minutes 2,400 16 Male 30-60 minutes 2,800 16 Male More than 60 minutes 3,200 16 Female Less than 30 minutes 1,800 16 Female 30-60 minutes 2,000 16 Female More than 60 minutes 2,400 What professional athlete am I? For breakfast, I eat three fried egg sandwiches with a lot of cheese, lettuce, tomato, fried onions, and mayonnaise. I drink two cups of coffee, eat a five egg omelet, one bowl of grits, three slices of French toast with powdered sugar, and three chocolate chip pancakes. For lunch, I eat one pound of pasta with tomato sauce, two large ham and cheese sandwiches with mayonnaise on white bread, plus energy drinks that equal around 1,000 calories. For dinner, I eat a pound of pasta with sauce, a whole pizza of six or eight slices, and more energy drinks. What professional athlete has this diet plan? Michael Phelps Why is it important to eat a balanced diet? To provide the body with energy to complete daily tasks To maintain a healthy weight To promote good health and prevent diseases ChooseMyPlate.gov For a 2,000 calorie diet: Grains: 6 ounces Vegetables: 2.5 cups Fruit: 2 cups Dairy: 3 cups Protein: 5.5 ounces Dairy Provides Calcium and Vitamin D, which helps to build and maintain strong bones Choose low-fat or fat-free, which has less saturated fat (bad fat) Fruits and Vegetables Provides vitamins and minerals essential for growth and good health Good source of fiber Low in calories but high in nutrients Reduces risk of many diseases (heart disease, diabetes, and some forms of cancer) Protein Helps with tissue maintenance and repair Provides energy Choose protein that is low in saturated fat (bad fat), such as fish, nuts, beans, and chicken Grains Provide body with energy Half your daily intake of grains should be whole grains Whole grains vs. refined grains? vs. Whole grains vs. Refined grains Refined grains: -First ingredient is “Enriched Wheat flour” or “Wheat flour” -Process as a Sugar: Quick energy and then crash -Low nutrients, high calories = weight gain - Examples: White bread, white rice, pasta, chips, donuts Whole grains: -First ingredient is “Whole” grain/oat/wheat -Good source of fiber, which helps with digestion, lowers cholesterol levels, and lowers blood pressure -Helps to maintain constant energy through out day -Controls hunger Oils Contain essential fatty acids Limit solid fats such as butter, lard and shortening, which are high in saturated fat. Choose oils low in saturated fat, such as olive oil and vegetable oil VS Classwork assignment Write a short paragraph describing the difference between whole grain and refined grains. ChooseMyplate.gov What does your plate look like? Homework: What do you eat? For 3 days, chart what you eat for breakfast, lunch, dinner, and snacks. Breakdown the foods based on food group. Beside the food, write which food group the food is in. See board for example. Goal: Is your daily intake of food proportioned to MyPlate?