Nutrition. The Skinny on Fat Lesson Plan. Success Habits Lesson Plan
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1 Nutrition The Skinny on Fat Lesson Plan Objective: This lesson will give your group a better understanding of the different types of fats and the foods they can eat that will be most beneficial in getting the essential fats they need. Supplies needed: The Skinny on Fat Handout The Skinny on Fat Lesson Plan The Skinny on Fat Board Setup The Skinny on Fat Game Instructions Two-page Word strips Heading signs: Saturated Fats, Unsaturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Omega-9, Omega-3, Omega-6 Description Signs for each Fat Percentage of Fat We Need Signs Set of 64 Skinny on Fat cards Recommendation on Total Fat Intake and Tips for Healthy Heart Handout Leader Preparation: Set up the board as shown on (1st page of Board Set-up Sheet). As group members arrive hand out the word strips that describe the different fats. The activity for this lesson requires the group to sit around tables. Optional Arrange for samples of Omega-3 fish oil supplements to be handed out at the end of support group meeting. Make a copy of The Skinny on Fat Handout for everyone in attendance. Make a copy of Recommendation for Total Fat Intake and Tips for Healthy Heart Handout for everyone in attendance. Discussion: Review the facts about fat from the The Skinny on Fat Hanout. Your body requires some fat to maintain good health. Fatty acids move in and out of the blood stream in search of muscle cells in need of fuel to be burned as energy.
2 You must stop filling up your fat stores and exercise to burn the fat that has already been stored. Protein and carbohydrates are used for energy first while fat is stored. Fat contains 9 calories per gram, twice as many calories as proteins (4 calories per gram) and complex carbohydrates (4 calories per gram). Leader comment: Because your body requires fat we want to understand how much fat we need and which foods we can eat to get the best sources of fat. The National Heart, Lung and Blood Institute and the American Heart Association s recommendation on total fat intake is 25% to 35% of the total daily calories from fat. (Add to the board the % s as shown on 2 nd page of board setup) 20% from monounsaturated fat 10% from polyunsaturated fat 5% from saturated fats Have the group members read the statement as you place the type of fat and description on the board. (See 3 rd page of board setup outline, add the statements as they are read). Saturated fatty acids are animal products. Anything that has a mommy. These fats tend to elevate cholesterol levels so they should be limited. No more than 5% of the total calorie intake each day should come from these types of fats. Trans fats are also called Hydrogenated fats have no physical purpose in your body. These fats could be completely cut from your diet and your body would not notice. They are made when foods are processed. They are found in anything that has been boxed or changed from its natural state. Hydrogenation makes the fat solid at room temperature. Trans fats are Omega-6. Light, air and heat destroy (EFAs) essential fatty acids like omega-6 so food processing and packaging methods are extremely important. Unsaturated fatty acids come mostly from plant sources. These fats are liquid at room temperature. Unsaturated fats help to lower cholesterol levels. Unsaturated fat can be either Monounsaturated or Polyunsaturated. Monounsaturated fatty acids help reduce triglycerides and help fight bad cholesterol. Omega-9 fats are monounsaturated. Polyunsaturated fatty acids are a good source of (EFA). The human body does not make these fatty acids and must get (EFA) from the foods we eat. Omega-6 and Omega-3 are polyunsaturated. They are best consumed in ratio of 3 to 1 meaning three grams of omega 6 to one gram of omega 3. Caution! The average western diet provides between grams of omega-6 to each gram of omega-3, which is not good for health.
3 Powerful Benefit of Omega Fats The powerful benefit of omega fats is that they are the ultimate appetite suppressant. By taking omega fats with your meals you will have a feeling of fullness and satisfaction. Omega fats cause the stomach to retain food for a longer period of time because fats require greater digestive energy than proteins and carbohydrates. As a result, they are held in the stomach longer. Studies done at Pennsylvania State University, in University Park, and at Thomas Jefferson University-Jefferson Medical College, in Philadelphia show of all the nutrients you can eat, omega fats do the best job of promoting the feeling of fullness and satiety. Omega fats are sometimes called the (EFA) because the human body cannot make these fats but we must have them for optimum performance. They are almost never stored as fat because they are much easier to break down than saturated fat. They are used to maintain cell membranes, brain function, healthy skin, strong hair and strong nails. Omega-3 fat is the least saturated fat, the most pliable and nonsolid. This means omega-3 is the body s top choice for maintaining everything from healthy cell membranes to brain function. When your body uses omega-3 for these body functions there is literally no more of it left to be stored in your body as body fat. Omega-6 fat is an (EFA). Omega-6 fats are the processed foods we buy. The intake of omega-6 has doubled from what it was in 1940 because the American diet has shifted away from a diet of home cooked plants and meats to a diet in which Americans rely on mass produced and highly processed food. Excess intake of omega-6 can cause increased water retention, raised blood pressure and increased risk of blood clotting. Omega-9 fats are the second best oil to add to your meals. Even though omega-9 fats are not considered EFA they are still critical because they enhance the benefits of omega-3 fat. Activity: (See The Skinny on Fat Game Instructions) This activity can easily be played with 10 people. (See variations below) This activity will help the group identify what types of fats are in foods. By playing this several times your group will begin to know which foods belong to which type of fat. Remember the goal of the card game is to become familiar with the different kinds of fat and the foods we eat that have those fats in them. Be sure the point of the game is to STOP and discuss the foods and the fat groups they belong to. Conclusion: Take comments from the group on how they felt about the activity and what they have learned from the activity.
4 Hand out the Recommendation for Total Fat Intake and the Tips for Healthy Heart to the group. Encourage the group to be accountable to eat the right kinds of fats that will bring them good health. A good hand out for this lesson is some samples of omega 3 supplements available from various BariSaver vendors. For large groups: Separate the cards out so you have only one of each of the food pictures in the deck. Pass out the cards to group members and have them tell about the information on the card: What the food is. Which group of fats the food belongs to. For a group of 20: Divide the cards into two sets Divide the group in two Play with two groups instead of one For small groups of 4 or less: Deal out more cards (7) Collect 5 of the same type of fat before ending the round For the highly active and rowdy group: Place in the center of the table the spoons, one for each person sitting at the table minus one. When the player receives four of the desired cards they grab a spoon. Everyone else then tries to get one of the spoons. The player left with no spoon gives one fact about fats they have learned from the discussion. The food cards are discussed from the person that grabbed the first spoon.
5 *This is a breakdown of the foods that are on The Skinny on Fat cards Food Source Amount Saturated Fat Polyunsaturated Fat Monounsaturated Fat Albacore Tuna 1-3 oz g 0.94 g 0.67 g Almonds 1 oz g 3.59 g 9.54 g Avocados 1 cup 3.10 g 2.65 g g Butter 1 tbsp g 0.43 g 2.99 g Vege/Margarine 1 tbsp g 3.53 g 2.91 g Canola Oil 1 tbsp g 4.41 g 7.53 g Cashew Nuts 1 oz g 2.22 g 7.74 g Cereal/Lucky Charms 1 cup 0.24 g 0.29 g 0.25 g Cheese/Monterey 1 cup g 0.95 g 6.37 g Chicken breast 1 skinless 0.87 g 0.66 g ** 1.07 g Chips 1 oz g 3.45 g 2.79 g Cookies/chocolate chip 1 chip * 1.11 g 0.53 g 1.96 g Corn Oil 1 tbsp g 7.44 g 3.75 g Crackers 1 serving 0.63 g 0.28 g * 2.87 g Donuts 1 medium 3.49 g 1.74 g * 7.72 g Flax Seed Oil 1 tbsp 1.28 g 8.98 g 2.75 g French Fries 1 small 3.20 g 2.88 g * 7.50 g Lunchmeats 1 pkg g 0.25 g * 2.20 g Macadamia Nuts 1 oz g 0.43 g g Milk 1 cup 1.79 g 0.11 g 0.83 g Olive Oil 1 tbsp 1.82 g 1.35 g 9.98 g Olives 1 lg g 0.04 g 0.35 g Peanuts 1 oz g 4.45 g 6.99 g Pie Crust 1 piece 1.69 g 0.65 g * 2.51 g Pop Corn/oil popped 1 cup 0.54 g 1.48 g 0.90 g Salmon 1 Fillet 0.89 g 2.15 g 1.49 g Sausage 2 links 4.40 g 1.79 g ** 5.94 g Shortening/palm oil 1 tbsp g 0.13 g 0.28 g Soybean Oil 1 tbsp g 7.87 g 3.17 g Steak/top sirloin 3 oz g 0.50 g ** 5.58 g Sunflower Seeds 1 oz g 9.32 g 2.70 g Walnuts 1 oz g 9.94 g 4.25 g Source: USDA Agricultural Research Service ( * These foods have been hydrogenated they are processed foods, which qualifies them as omega 6 foods even though the fat content shows they are higher in other fats.
6 ** The meat on these foods is higher in monounsaturated fat because the skin is removed and they are a lean cut. They still qualify as saturated fats because they are from animals and people typically eat these foods with skin and/or fats.
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