FAT FACTS. Designed for 4-H clubs, classrooms, community youth groups, and other educational settings

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1 LESSON 8: LESSON PLAN Designed for 4-H clubs, classrooms, community youth groups, and other educational settings LESSON OBJECTIVES Determine the amount of fat in food Understand the value of fat as a nutrient Identify low-fat foods when making food choices HEALTH STANDARDS National Health Standards 1 (concept), 2 (analyze information), 3 (access information), 4 (communicate) 5 (decision-making), 8 (advocacy) ACADEMIC EXPECTATIONS 1.16 Students use computers and other kinds of technology to collect, organize, and communicate information and ideas. 2.1 Students understand scientific ways of thinking and working and use those methods to solve real life situations. 2.8 Students understand various mathematical procedures and use them appropriately and accurately Students evaluate consumer products and services and make effective consumer decisions Students demonstrate the knowledge and skills they need to remain physically healthy and to accept responsibility for their own physical well-being. 4.2 Students use productive team membership skills. 5.5 Students use problem solving processes to develop solutions to relatively complex problems. 5.4 Students use a decision making process to make informed decisions among options. 5.2 Students use creative thinking skills to develop or invent novel, constructive ideas or products. 5.1 Students use critical thinking skills such as analyzing, prioritizing, categorizing, evaluating and comparing to solve a variety of problems in real life situations. APPROXIMATE LENGTH 1 hour 1

2 LESSON 8: LESSON PLAN materials & preparation S hare Background for Educator with the classroom teacher or club leader. This encourages reinforcement in the classroom of the concepts taught in the lesson. HANDOUTS (1 PER STUDENT) Pre-lesson Evaluation Weighing the Facts on Fat Food Choices in My Life I Can Do It (colored paper) WIN the Home Family Newsletter Post-lesson Evaluation MATERIALS Can of shortening Daily Fat Allowance visual (measure 5 tablespoons, 1 teaspoon, and teaspoon of shortening into a plastic, sealable bag to represent 65 grams of fat) Weighing the Facts Activity Kit (1 per group) Measuring spoons 5 sealable snack size plastic bags 5 labels for bags Measuring spoons Sandwich or snack size bags with sealable closings Poster board or heavy paper (approximately 8 x10, 1 per group of 2 to 3 students) LESSON EVALUATION KEY 1) a 2) b 3) d 4) a 2

3 LESSON 8: LESSON PLAN lesson script B efore the beginning of this lesson distribute the pre-lesson evaluation. Ask students to answer the questions and return the evaluation to you. OVERVIEW 1. Everyone needs fat in their diet. Why do we need fat? (Write responses on board. Lead students toward the following benefits) Insulation helps protect our body from excessive heat loss so we stay warm Energy provides fuel for the body to use (9 calories per gram) Cushioning provides support and protection for vital organs Fullness fat in our meals takes longer to digest so we feel full longer Taste - often adds a desirable flavor to food Skin and hair helps prevent hair loss and dry, flaky skin Transportation - carries the fat-soluble vitamins A, D, E, K Essential nutrients provides essential fatty acids, which are part of cell structure, cause smooth muscles to contract and are involved in hormone functions 2. Depending on our food choices, we can get too much fat. What happens if we eat too much fat day after day, year after year? (Write responses on the board. Be sure to incorporate the following points) Increased risk for heart disease Excessive body fat Increased risk for certain types of cancer Increased risk for stroke 3. Calories are the units of energy we get from food. Three main sources of nutrients provide calories: a. Carbohydrates primarily from breads, cereals, fruits, and vegetables b. Protein primarily from meat, eggs, milk, beans, cheese and nuts c. Fat primarily from oil, butter, lard, and shortening Fat has more than twice as many calories as carbohydrates or protein. 4. (Hold out your hands palms up.) A gram is a unit of weight. If I were holding one gram of fat in my left hand and one gram of protein or carbohydrate in my right hand, which hand weighs more? They weigh the same. However, I get 9 calories from the gram of fat and 4 calories from the gram of protein or carbohydrate. Fat provides more calories or energy by weight than carbohydrate or protein. 5. (Hold up the bag of fat containing 65 grams) This bag contains about 65 grams of fat in the form of shortening. This shows the Daily Value or recommended limit for fat used on food labels, based on a 2,000 calorie per day intake. This means, this is the most fat that is suggested for someone who eats 2,000 calories per day. If you don t need 2,000 calories per day, do you need this much fat? WEIGHING THE FACTS ABOUT FAT 1. Let s divide into teams of 2 or 3 people. (Distribute Weighing the Facts about Fat worksheet and nutrition facts from a popular fast food restaurant, a Weighing the Facts activity kit for each group.) 2. Each group will plan a meal from the nutrition facts sheet handout. Determine the amount of calories and fat in each food item selected. You may need to do some calculations to determine the grams or calories from fat. Remember that 1 gram of fat is equal to 9 calories. Total the calories and grams of fat. 3

4 LESSON 8: LESSON PLAN (lesson script: continued) 3. After you have determined the grams of fat per item, measure shortening to represent the fat in each food item. Place the shortening in a sealable, plastic bag. Label each bag with the restaurant, food item and grams of fat. To help you prepare, list how you will do your measurement on the table before you begin. 4. When you have finished measuring the fat, turn the worksheet over to evaluate the group s fast food choices. FOOD CHOICES IN MY LIFE; GOAL SETTING ACTIVITY (OPTIONAL) 1. (Distribute Food Choices in My Life and I Can Do It handouts). Most of us can eat better by eating less fat. Think about foods you eat that are high in fat. Write them on the Food Choices in My Life handout. Think about foods you could eat instead, or how to eat high-fat foods less often. 2. Place a star next to the two or three foods changes you want to make in the next two weeks. Write this goal on the I Can Do It sheet and place the sheet where you can see it often. 3. Language (optional) (Two weeks after setting the goals) Review and write a short paper covering : a. What was your goal? b. Did you meet your goal? If not, what can you try differently? c. What did you learn through this activity? SUMMARY Too much fat in the diet can lead to health problems such as: Increased risk for heart disease Excessive body fat Increased risk for certain types of cancer Increased risk for stroke One of the best ways to reduce fat is to eat more fruits, vegetables, and whole grains. These foods provide many nutrients with fewer calories and less fat than many highly processed foods. Distribute the post-lesson evaluation. Ask students to answer the questions and return the evaluation to you. 4

5 LESSON 8: LESSON PLAN lesson reinforcement ideas WIN THE HOME FAMILY NEWSLETTER: he family newsletter encourages families to set goals for reducing fat intake in their daily meals. T Please note: Pilot testing of lessons has determined that WIN the Home activities are most successful when students have time over a weekend to complete them, when a follow-up is conducted in class, and when students receive credit for completion. WIN THE COMMUNITY: FAT DISPLAYS Use the Weighing the Facts about Fat materials to create posters to be shared at community health fairs, churches, senior centers, bank lobbies or recreation centers. ADDITIONAL IDEAS LANGUAGE Option Certain words on food labels and ingredient lists indicate fat in food products. Create a spelling list. Ask students to make a poster with Words to Watch. Ingredients: butter lard olive oil palm oil margarine cottonseed oil soybean oil canola oil coconut oil safflower oil vegetable oil sunflower oil Types of Fat Demonstrate and explain types of fat using oils, tub margarine, stick margarine, and butter. Eating less saturated fat is a healthful change. Usually, saturated fats are firmer. Exceptions are palm oil and coconut oil. These have a longer shelf life and provide processed foods with some appealing taste and texture qualities. Recipe Revisions Substitute or adjust ingredients in a recipe or meal to reduce total fat and saturated fat. For example, substitute oil for shortening (texture of baked products will change), decrease fat by to 1 / 3, substitute a lower-fat cheese or milk, bake instead of fry, select leaner meats, add more fruits and vegetables, reduce portion size, and/or trim visible fat off meat. Prepare the revised meal or recipe and analyze the results. SOURCES Melcher, L. & Harrington, K. (1997). Altering Recipes for Health. Educational Kit. University of Wyoming Cooperative Extension Service. United States Department of Agriculture & Department of Health and Human Services. (2000). Nutrition and Your Health: Dietary Guidelines for Americans. 5th Ed. Home and Garden Bulletin No Processing or cooking methods methods creamed buttered creamy buttery scalloped fried au gratin 5

6 LESSON 8: BACKGROUND FOR EDUCATOR F background for educator at is an essential nutrient that has many important functions in the body. Insulation helps protect our body from excessive heat loss so we stay warm Energy provides fuel for the body to use (9 calories per gram) Cushioning provides support and protection for vital organs Fullness fat in our meals takes longer to digest so we feel full longer Taste - often adds a desirable flavor to food Skin and hair helps prevent hair loss and dry, flaky skin Transportation - carries the fat-soluble vitamins A, D, E, K Essential nutrients provides essential fatty acids, which are part of cell structure, cause smooth muscles to contract and are involved in hormone functions Energy or calories from food comes primarily from fat, protein, and carbohydrates. Fat is more concentrated in energy as it provides 9 calories per gram while protein and carbohydrates provide 4 calories per gram. It is recommended we consume no more than 30 percent of our daily calories from fat and no more than 10 percent of our daily calories from saturated fat. These percentages are not intended to apply to individual food choices but rather to total daily food intake. One way to assess high-fat foods and make food choices is to look at grams of fat. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Eating foods with unsaturated fats (oils) does not tend to raise blood cholesterol levels. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils are high in monounsaturated fats. Vegetable oils such as soybean oil, corn oil, and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Some fish, such as salmon, tuna, and mackerel, contain omega -3 fatty acids that likely offer protection against heart disease. Trans Fatty Acids are found in foods high in partially hydrogenated vegetable oils, such as hard margarine and shortening. Eating foods high in Trans fatty acids tends to raise blood cholesterol levels. Too much fat in the diet can lead to health problems such as: Increased risk for heart disease Excessive body fat Increased risk for certain types of cancer Increased risk for stroke One of the best ways to reduce fat is to eat more fruits, vegetables, and whole grains. These foods provide many nutrients with fewer calories, and less fat than many highly processed foods. Rather than a don t eat bad food message, try an eat more low-fat foods message. WHAT ARE THE TYPES OF FAT? Saturated fats are usually solid at room temperature and found mainly in animal fat. A few plant sources of saturated fat are palm oil, and coconut oil. Eating too much saturated fat tends to raise blood cholesterol levels and increases the risk for heart disease. SOURCES Melcher, L. & Harrington, K. (1997). Altering Recipes for Health. Educational Kit. University of Wyoming Cooperative Extension Service. United States Department of Agriculture & Department of Health and Human Services. (2000). Nutrition and Your Health: Dietary Guidelines for Americans (5th Ed.). Home and Garden Bulletin No

7 WELLNESS IN THE HOME DEAR FAMILY, T oday your child learned about fats in foods. Fat is an essential nutrient that has many important functions in the body including: Insulation helps protect our body from excessive heat loss so we stay warm Energy provides fuel for the body to use (9 calories per gram) Cushioning provides support and protection for vital organs Fullness fat in our meals takes longer to digest so we feel full longer Taste - often adds a desirable flavor to food Skin and hair helps prevent hair loss and dry, flaky skin Transportation - carries the fat-soluble vitamins A, D, E, K Essential nutrients provides essential fatty acids, which are part of cell structure, cause smooth muscles to contract and are involved in hormone functions However too much fat in the diet can lead to health problems such as: Increased risk for heart disease Excessive body fat Increased risk for certain types of cancer Increased risk for stroke One of the best ways to reduce fat is to eat more fruits, vegetables, and whole grains. Rather than a don t eat bad food message with your family, try an eat more low-fat foods message. Involve your family in making healthy choices. Tips for reducing fat in your family diet include: Select lean cuts of meat, fish and poultry. Trim all visible fat, including skin of poultry. Limit high-fat meats such as hot dogs, salami, bologna, bacon, and sausage. Serve recommended portions of meat, fish and poultry; 2 to 3 ounces (about the size of a deck of cards). Prepare foods by baking, broiling or grilling. Limit deep-fried foods. Reduce the butter or shortening in recipes by 1/4. Try low-fat or fat free products such as skim or low-fat milk and dairy products including cheeses and yogurt as well as salad dressings. For more information about healthy food choices, contact your county Extension office. Upcoming Events

8 we can do it! Our family makes many food choices every day. Our goal is to make a healthy, low-fat food choice each day. We can: Add a fruit for snack Add another vegetable to a meal Try a whole grain bread or pasta Try skim or 1% milk Eat low-fat yogurt Eat reduced-fat cheese Use reduced fat salad dressing Bake, broil or grill meat, fish or poultry Reduce the butter or shortening in a recipe by We did it! List, below, healthy or low-fat food choices your family made over a two week period. SOURCES Melcher, L. & Harrington, K. (1997). Altering Recipes for Health. Educational kit. University of Wyoming Cooperative Extension Service. United States. Department of Agriculture & Department of Health and Human Services. (2000). Nutrition and Your Health: Dietary Guidelines for American (5th Ed.). Home and Garden Bulletin No Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

9 pre-lesson evaluation Please circle the items that best answers each question below: 1. Everyone needs some fat in their diet. a) True b) False 2. Which item below is a low-fat snack choice that has lots of nutrients? a) Potato chips b) Fresh apple c) French fries d) Candy bar 3. Too much fat in the diet can lead to which of the following health problems? a) Increased risk for heart disease b) Excessive body fat c) Increased risk for certain types of cancer d) All of the above 4) Saturated fats are usually solid at room temperature. a) True b) False Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. post-lesson evaluation Please circle the items that best answers each question below: 1. Everyone needs some fat in their diet. a) True b) False 2. Which item below is a low-fat snack choice that has lots of nutrients? a) Potato chips b) Fresh apple c) French fries d) Candy bar 3. Too much fat in the diet can lead to which of the following health problems? a) Increased risk for heart disease b) Excessive body fat c) Increased risk for certain types of cancer d) All of the above 4) Saturated fats are usually solid at room temperature. a) True b) False Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

10 ACTIVITY PAGE weighing the facts on fat Each group is to plan a meal using the nutrition facts chart from a fast food restaurant. Complete the chart below using information from the nutrition facts chart including: total calories, calories from fat, and grams of fat. If the chart does not include the grams of fat, remember that each gram of fat contains 9 calories. Determine how you will measure the amount of fat in each item. 1 tablespoon = 12 grams of fat teaspoon = 2 grams of fat 1 teaspoon = 4 grams of fat teaspoon = 1 gram of fat Measure shortening to represent the amount of fat for each food item on your menu. Place the shortening in a sealable, plastic bag. Label each bag, using the labels provided. Restaurant Meal (Breakfast, lunch or dinner) Food Item Total Calories Calories from fat Grams of fat Amount measured Total Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

11 ACTIVITY PAGE (weighing the facts on fat: continued) If a person should have 2,000 calories each day, they should have up to 65 grams of fat daily. What is the average number of fat grams a person should have per meal if they eat three meals per day? What are the average calories per meal if the person ate three meals per day? Is the menu selected by your group more or less than the average fat grams per meal? What item had the most grams of fat? What item had the least grams of fat? If you could change one item on your menu in order to be close to the average grams of fat per meal, what would it be? Why did you select that item? Labels for Weighing the Facts about Fat Activity Duplicate sheets so that each team will have up to five labels to place on the sealable, plastic bags. Cut along lines.

12 ACTIVITY PAGE fast food websites Many of the fast food restaurants have websites where you can download printer friendly nutrition facts for popular food items. Some of the websites also have interactive menu analysis or nutrition calculators. It would be helpful if the students could use a computer lab for the beginning of this activity but it is not necessary. A & W Rootbeer Arby s Restaurant Burger King Chick-fil-a Dairy Queen Fazoli s KFC Long John Silver s McDonald s USA Nutrition Information info.html Pizza Hut Sonic Subway aspx Taco Bell Wendy s Restaurants jsp Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

13 ACTIVITY PAGE food choices in my life Name Date Think about foods you eat. Are some high in fat and low in nutrients? Do you eat high-fat foods often? Make a list of high-fat foods you eat now and make a list of other choices you could make. Some examples are listed. I eat these foods now that may add too Here are choices I could make to decrease much fat to my daily eating plan. the total fat I eat. 2 candy bars each day 1 candy bar as a treat one afternoon a week Fried chicken Grilled chicken Whole milk 1% milk Place a star next to the two changes you will make over the next two weeks. Think About It. Two weeks later: Did you meet your goal? Why or why not? What do you think of the changes you made? Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.