ey Nutrients for Your Body

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1 Key Nutrients for Your Body MyPlate for Teens How Much Should I Eat? Food Detective Assessing My Eating Habits Healthy Snacks Fast-Food Meals Anatomy of a Food Label Label Detective Food Advertising Techniques Body Image Facts Steps to a Positive Body Image What Do You Know About Dieting? Weight a Minute: Advice from a Friend Eating Disorders Eating Disorder Scenarios Assessing My Physical Activity & Exercise Healthy Eating & Exercise: Getting Started Eating & Exercising: Sample Plans Tracking My Progress TOCT a b l e o f C o n t e n t s 2004 ETR Associates. Revised Updated All rights reserved. Published by ETR Associates, 4 Carbonero Way, Scotts Valley, CA HealthSmart Actions is a part of ETR Associates HealthSmart K 12 program. Title No. H055 HealthSmart Middle School Nutrition & Physical Activity Teacher Guide Title No. H054

2 K Nutrients 1Carbohydrates are the main part of most human diets. They provide the body s most important source of energy. There are 2 types of carbohydrates: n Complex carbohydrates include starches, glycogen and some forms of fiber. At least half of your calories should come from complex carbohydrates. Foods that have complex carbohydrates include bread, cereal, pasta, vegetables, fruits, beans and grains. n Simple carbohydrates are sugars such as glucose, fructose and sucrose. These should be limited because they don t add a lot of vitamins and minerals to the body. They can also cause weight gain. They include foods such as fruit drinks, candy, cake and cookies. ey Nutrients for Your Body are the body s building blocks. Nutrients are divided into 6 categories. 2The body needs a certain amount of fat to: n Insulate against cold. n Provide energy for muscles. n Provide a layer of padding between skin and muscles. n Protect internal organs. Fats are compounds that include solid fats and oils. A little fat is found in almost all foods. Too much saturated fat can cause health problems, including heart disease and cancer. Trans fats are found in many processed foods. Trans fats are similar to saturated fat and also cause health problems. The healthiest sources of fat are fish, nuts and vegetable oils, which contain unsaturated fat. Only 25 5% of your total calories should come from fat. Proteins help make skin, muscle and bone. They are needed to help repair damaged tissue. Too much protein doesn t build more muscles. Instead, it s burned for energy, just as carbohydrates are. About 10 0% of your calories should come from proteins. Protein is found in meat, eggs, dried beans and nuts. 4Vitamins help control body processes such as digestion, metabolism, hormone development, wound healing and nerve function. Vitamins help the body produce energy. Vitamins are found in all food groups. 5 6 Minerals contribute to bone growth, water balance, metabolism, and nerve and muscle function. More than 20 minerals are needed to be healthy. Common minerals include calcium, sodium, potassium, iron and zinc. Minerals are found in all food groups. Water makes up 50 75% of your body weight. Water is so important that your body can t live for more than a few days without it. Water has many functions, including helping to carry nutrients and oxygen throughout the body and helping in digestion. It s important to drink at least 8 glasses of water a day. 2 Nutrition & Physical Activity Middle School ETR Associates

3 MyPlate Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups. complex carbohydrates vitamins minerals complex carbohydrates vitamins minerals protein vitamins minerals complex carbohydrates vitamins minerals protein vitamins minerals Vegetables: 2 4 a day Fruit: 1½ 2½ a day Grains: 5 10 a day (at least half whole grains) Protein: 5 7 a day Dairy: a day ETR Associates Middle School Nutrition & Physical Activity Self-Check c I read and followed directions. c My work is neat and complete. c This is my best work.

4 How Much Should I Eat? Grains These all count as 1 ounce of grains: 1 slice bread 6-inch tortilla 1/2 hot dog bun or 1 cup cold cereal hamburger bun 1/2 cup cooked cereal 1/2 small bagel 1/2 cup rice 1/2 English muffin 1/2 cup pasta 5 whole-wheat crackers This is 1 cup of spaghetti. It s the size of a baseball. It counts as 2 of grains of grains a day. 2 4 Vegetables of vegetables These all count as a day. 1/2 cup of vegetables: This is 1/2 cup of mashed potatoes. It s the size of a lightbulb. It counts as 1/2 cup of vegetables. 1/2 cup cooked vegetables 1/2 cup raw chopped vegetables 1 cup raw leafy vegetables 1/2 cup vegetable juice 1/2 medium baked potato 1/2 cup mashed potatoes 1/2 cup tomato sauce 4 Nutrition & Physical Activity Middle School ETR Associates

5 Fruits These all count as 1/2 cup of fruit: 1 small fruit (apple, orange, pear, peach) 1/4 cup dried fruit 1/2 cup canned fruit 1/2 cup 100% fruit juice Dairy These all count as 1 cup of dairy: 1 cup (8 ) milk or yogurt of dairy a day. 1 cup calcium-fortified soymilk cheese (or 2 slices) 2 cottage cheese 1 cup frozen yogurt This is of cheese. It s the size of 6 dice. It counts as 1 cup of dairy of fruit a day. This is 1/4 cup of dried fruit. It s the size of a large egg. It counts as 1/2 cup of fruit. Protein These all count as 1 ounce of protein: 5 7 of protein foods a day. 1 ounce cooked lean meat, poultry, or fish (a small hamburger patty is about ) 1 egg 1/4 cup tofu 1/4 cup cooked beans or peas 1 tablespoon peanut butter 1/2 ounce nuts or seeds (12 almonds) This is of cooked chicken. It s the size of a deck of cards. It counts as of protein. ETR Associates Middle School Nutrition & Physical Activity 5

6 Food Detective Directions: Jamie is a 12-year-old boy who is moderately active. Look at the table below and circle how many calories Jamie needs each day. Then circle the amount from each food group Jamie should eat each day. Then look at what Jamie ate today. Be a food detective and count how much Jamie ate from each food group. (The lists on pages 4 and 5 can help you.) List your answers in the space provided. Then answer the questions. Calories needed each day: Inactive Moderately Active Active Males ,600 2,000 2,000 2,400 2,200 2,800 Females ,600 1,800 1,800 2,000 2,000 2,400 Daily food amounts: Calorie Level 1,600 1,800 2,000 2,200 2,400 2,600 2,800 Grains 5 oz. 6 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. Vegetables Fruits Dairy Protein 5 oz. 5 oz. 5.5 oz. 6 oz. 6.5 oz. 6.5 oz. 7 oz. Oils 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp. 8 tsp. Breakfast 2 of cold cereal 1 cup of milk 1 cup of orange juice * 1 tablespoon = teaspoons What Jamie Ate Today Lunch double hamburger with 2 slices of cheese on a bun 1 tablespoon* of mayonnaise 2-ounce bag of potato chips 16-ounce soft drink Snack 16-ounce soft drink 2-ounce bag of tortilla chips candy bar Dinner 2 of pasta with 1/2 cup of tomato sauce 1 cup of salad with 2 tablespoons of dressing 1 piece of garlic bread 1 cup of frozen yogurt Grains Vegetables Fruit Dairy Protein Oils teaspoons 6 Nutrition & Physical Activity Middle School ETR Associates

7 What could Jamie add or remove to be sure to eat the correct amount from each food group? Add + Remove What changes could Jamie make to eat healthier? Make up a menu for 1 meal that would improve Jamie s nutrition for the day. Jamie s new menu: What About You? How many calories should you eat each day? How much food from each food group should you eat each day? Grains Vegetables Fruit Dairy Protein Oils teaspoons ETR Associates Middle School Nutrition & Physical Activity Self-Check c I read and followed directions. c My work is neat and complete. c This is my best work. 7