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Food Power
Balanced Diet Theme
In this lesson students read an article on nutrition and apply the information contained
in the article to categorize foods and plan menus. Through these activities they will be
introduced to the concept of macronutrients (protein, carbohydrate, and fat) and micro-
nutrients (vitamins and minerals) and learn how to choose foods from the five main food
groups (grains, vegetables, fruits, dairy, and meat and beans group) that will provide them
with a healthy balance of the nutrients they need. Finally, they will have the opportunity to
write an opinion about whether their diets would be classified as a “healthy eating plan.”
Then, using the information provided in the nutrition article, they will be able to defend
their assessment.
Behavioral Objective
For students to eat a balanced and varied diet based on the five food groups
Learning Objectives
Students will be able to do the following:
Materials
• Overhead transparency 3.1, A Balanced Plate for Health
• Student resource 3.1, What’s With These Nutrients?
• Student resource 3.2, What’s in a Group?
• Activity 3.1 Food Power: All You Need to Know for Health (informational reading)
• Activity 3.2, Nutrition Concepts and Vocabulary (worksheet and concept map)
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Lesson 3 • Food Power
Procedure
1. Begin the lesson by asking students to describe what “healthy eating” means to them
and to list some things that they have heard about nutrition.
2. Explain how nutrition is an evolving science, and that the U.S. Dietary Guidelines and
other nutrition recommendations are updated every few years to make certain that
we take into account the latest science as we plan healthy meals and snacks.
3. Distribute the informational reading (activity 3.1) that outlines the Planet Health
guidelines for healthy eating. You may want to read the material aloud as a group if
your students are younger (sixth grade), taking time to explain key words and key
concepts. Use overhead transparency 3.1, A Balanced Plate for Health to review the
kinds of foods in each food group. Note that “sometimes foods” are on a separate
side plate.
4. Discuss the reading by asking students to respond to the following questions:
• What are the key components of a healthy eating plan? (See Specific Background
Material under Teacher Resources for a description of the Planet Health guidelines
for healthy eating.)
• What are the two main categories of nutrients (macro- and micronutrients), and
what makes them different from each other? (Answer: Macronutrients provide energy;
micronutrients include vitamins and minerals, which do not provide energy.)
• Name some examples of macronutrients and micronutrients.
• What does it mean to eat a balanced diet? (This can refer to the balance of food groups
and to the balance between energy consumed and energy expended in activity.)
• How can you make sure you get enough of all the nutrients in your diet? (Answer:
Eat foods from all food groups plus different foods within each group.)
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Lesson 3 • Food Power
1. Divide the class into groups and distribute activity 3.3, Food Group Categories and
Situational Analysis. Each group should receive just one activity worksheet to pro-
mote teamwork.
• Part I (categorization): Instruct the group to work together to determine in which
food group each food or beverage belongs. The “other” group should be used for
foods that have a lot of unhealthy fat or sugar, and therefore should be consumed
only sometimes—meaning not every day. Share the answers prior to working on
part II.
• Part II (situational analysis): Instruct the groups to review the situation and, using
the foods listed in part I as a guide, plan three snacks for their after-school club
that offer healthy choices and variety. Remind the groups that each snack should
include three food groups, and that over the three days, foods should not be
repeated.
• Be sure to include time for students to discuss their responses and review where
they can go to get current and accurate nutrition advice.
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Lesson 3 • Food Power
Teacher Resources
Answer Keys
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Lesson 3 • Food Power
4. What does it mean to eat a balanced diet? (It means eating foods from all the food
groups, emphasizing fruits, vegetables, and grains [especially whole grains]. It can
also mean balancing energy consumed with the amount of energy used in activity.)
5. How can you get enough of all the nutrients in your diet? (Eat foods from all the food
groups each day, eat different foods within each group, and choose foods without
added sugar and fat most of the time.)
Food
provides
Macronutrients Water
Micronutrients
include
include
found found
Minerals Food
in Protein in all
found includes
in
Unsaturated
fat Saturated fat Trans fat
Baked goods,
fast food, stick
margarine
Meat and
Grains Fruits Vegetables Dairy beans
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E4080/Carter/287699/Fig 2.3/KE/R2
Lesson 3 • Food Power
1. A healthy diet includes different foods from each of the food groups.
2. When I plan a meal, I should emphasize foods from the grain, fruit, and vegetable
groups.
3. It is OK to eat fat, but I need to choose foods with healthy, unsaturated fat.
4. When I feel like something sweet, I can eat fresh fruit instead of candy.
5. In the cafeteria, I should balance my grains, fruits, and vegetables with some protein
foods and milk.
6. To protect my heart, I limit unhealthy foods with trans fat and saturated fat.
7. Grains, fruits, and vegetables contain the energy nutrient carbohydrate.
8. Low-fat dairy foods provide the body with calcium.
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Lesson 3 • Food Power
Other healthy combinations: small bowl of whole grain cereal with milk and fruit; vegetables
with hummus dip and juice; yogurt with fruit and mini whole wheat bagel.
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Food Power
Overhead Transparency 3.1
Everyday foods
Vegetables Grains–especially whole grains and cereals
Whole
-grain
pasta
SKIM
SKIM
LOW-FAT
Low-fat
YO GU RT
Cheese
fu
To
Low- or non-fat
milk and dairy foods
E4080/Carter/287697/Fig 2.1/KE/R8-alw
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name ______________________________________
Activity 3.1
Food Power: All You Need to Know for Health
What kind of fuel do you want to burn—French fries or fresh fruit? Do you see yourself as a tower
built from whole grains, vegetables, lean meats, and milk or one relying on the strength of soda,
French fries, and burgers? You get to choose.
Have you heard the saying, You are what you eat? Well it’s true. The foods we eat contain many
kinds of nutrients. Nutrients are the chemical substances in food that our bodies use to build
our tissues and organs and fuel our growth, learning, and play. Macronutrients provide energy
(calories) and include carbohydrate, fat, and protein. Macronutrients are the major components
of food. Micronutrients include vitamins and minerals and are needed in very small amounts.
Micronutrients are present in many, but not all, foods and do not provide energy. Both groups of
nutrients are important for building a healthy body (see student resource 3.1).
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
79
Food Power
Everyday foods
Vegetables Grains–especially whole grains and cereals
Whole
-grain
pasta
SKIM
SKIM
LOW-FAT
Low-fat
YO GU RT
Cheese
fu
To
Low- or non-fat
milk and dairy foods
E4080/Carter/287697/Fig 2.1/KE/R8-alw
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name __________________________________ Student Resource 3.1
What’s With These Nutrients?
Macronutrients Functions and facts Where can I get it?
Carbohydrate Also known as starch or sugar Grains (think whole grain breads, cereal,
Primary source of energy in the body rice, and pasta)
It’s the only fuel the brain will use Fruit
Veggies
Milk
Protein Building blocks for things such as Fish
muscle and even skin Poultry
Repairs damage (think of a cut that Meat
heals) Milk and dairy foods
Nuts and seeds
Eggs
Tofu and other vegetarian alternatives
Fat Stores energy in the body and pro- Healthy unsaturated fat: vegetable oils,
tects internal organs fish, nuts
Carries vitamins A, E, D, and K Unhealthy saturated fat: meat, poultry (dark
through the body meat and skin), whole milk and cheese,
Building block for cell membranes butter, lard (used in baked goods)
Can help or harm heart health Very unhealthy trans fat: fried foods, pro-
cessed baked goods (look for partially
hydrogenated vegetable oils in ingredients)
Micronutrients Functions and facts Where can I get it?
Calcium Needed for strong bones and teeth Low-fat milk, yogurt, cheese
(mineral) Stored in bone, but can be removed Broccoli
from the bone if not enough is con- Leafy greens (kale, mustard greens)
sumed in the diet Tofu
Almonds
Fortified juices or cereals
Iron Carries oxygen through the blood to Meat, liver
(mineral) the muscles Dry beans
Spinach
Seafood
Fortified grains, oatmeal
Vitamin A Helps maintain vision and immune Red and orange vegetables and fruits:
(vitamin) function sweet potatoes, carrots, cantaloupes, apri-
Promotes healthy skin cots
Spinach and broccoli
Liver
Fortified milk
Vitamin C Fights infection Citrus fruits
(vitamin) Maintains healthy cells Berries
Melon
Folate Forms DNA needed in blood cell for- Leafy greens (spinach, romaine lettuce)
(vitamin) mation; lack of folate causes anemia Fortified cereals and breads
and, if a woman is pregnant, can Oranges, orange juice
cause neural tube defect (such as Asparagus
spina bifida) in the baby Broccoli
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name __________________________________ Student Resource 3.2
What’s in a Group?
Food group Best choices Watch out!
Grains Whole grain bread (whole wheat bread or rolls, Refined grains (white flour, white
corn tortillas, wheat pitas) bread, plain noodles, white rice)
Whole grain cereals (whole grain oats, wheat, Processed grains that have
rice, corn, or bran varieties) added unhealthy fat or sugar
Oatmeal (baked goods such as muffins,
Rice and other grains (brown rice, barley, millet, croissants, sweet breads, crack-
pilaf) ers)
Pasta (macaroni, spaghetti, whole wheat noo-
dles, rice noodles)
Crackers and snacks (whole wheat crackers,
pretzels, corn chips, popcorn)
Vegetables Leafy greens (collard, kale, spinach) Salad that lacks color also lacks
Dry beans or legumes (lima, kidney, black nutrients
beans) Fried veggies (French fries)
Deep orange or yellow veggies (squash, sweet White potatoes (especially
potatoes, carrots) mashed with butter, sour cream,
Cruciferous (broccoli, cauliflower) and salt)
Others: tomatoes, corn, turnips, string beans,
cabbage, okra
Fruit Deep orange or red (peaches, nectarines, can- “Juice” blends that have more
taloupes) sugar than 100 percent fruit
Citrus (grapefruits, oranges, tangerines, pine- juice
apples) Limit juice to 6 oz (175 ml) per
Berries (strawberries, blueberries) serving (about one juice box)
Other colors (bananas, kiwis, grapes, apples, and 12 oz (375 ml) per day
pears)
Fish, nuts, dry Fish (finfish: salmon, trout, cod; shellfish: shrimp, Meat with visible fat
beans, poultry, crab, scallops; canned fish: tuna, sardines) Dark-meat poultry (leg meat)
eggs, and meat Nuts (peanut butter, almonds, hazelnuts, wal- and skin
nuts)
Seeds (sunflower or pumpkin seeds)
Dry beans/legumes (kidney, navy, and black
beans, lentils)
Poultry (chicken, turkey, or fowl)
Meat (beef, pork, ham)
Eggs
Tofu and other vegetarian alternatives (tempeh,
falafel, veggie burgers)
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name __________________________________ Activity 3.2
Nutrition Concepts
Part I
Instructions: Fill in the empty boxes with words from the word bank.
Carbohydrate Fat Grains Dairy Meat and beans
Saturated Unsaturated Trans Vitamins Minerals
Micronutrients Macronutrients Protein Fruits Vegetables
Food Water
Food
provides
Water
Micronutrients
include
include
Fat
found found
Food
in in all
found includes
in
Saturated fat
Baked goods,
fast food, stick
margarine
Vegetables
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
E4080/Carter/287698/Fig 2.2/KE/R2
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Food Power
Name __________________________________ Activity 3.2
Part II
Nutrition Vocabulary
Choose four of the verbs in the word bank and use them to write a paragraph about healthy eating
in the space below.
Word Bank
eat choose emphasize limit
includes balance contain provides
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From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name __________________________________ Activity 3.3
Food Group Categories
and Situational Analysis
Part I: Categorize each of the foods and beverages listed in the following table by food group. Use
the “Other” category for foods that are high in added sugar or fat, especially unhealthy saturated
or trans fat. These foods are also referred to as “sometimes foods.” Refer to student resource 3.2.
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Food Power
Part II: You’ve been asked to plan the snacks (including beverages) for the next three meetings
of your after-school club. Create a healthy snack plan that follows these rules:
1. Each day, the snack and drink includes options from three (or more) food groups.
2. Over the entire three days, snacks and drink include at least one option from each of the
food groups.
3. List the beverage for each day and remember that the beverage may also fit into one of
the food groups. (See part I for ideas on healthy snack options.)
Grains
Fruits
Vegetables
Dairy
Beverage
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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Food Power
Name __________________________________ Activity 3.4
Self-Reflection
Using what you learned in activities 3.1, 3.2, and 3.3, write a short essay that explains whether you
are eating healthfully. Use specific details from the informational reading, Food Power: All You Need
to Know for Health (activity 3.1), along with the student resources to support your opinions.
Be sure to respond to the following questions in your essay:
2. Are you eating the same foods each day? If so, how could you add variety to your diet?
5. List one to three things that you are doing well to eat healthfully.
6. List one to three things that you can do to improve your overall diet.
7. Name at least one Web site you could go to for accurate nutrition information.
From J. Carter, J. Wiecha, K. Peterson, S. Nobrega, and S. Gortmaker, 2007, Planet Health, 2nd ed. (Champaign, IL: Human Kinetics).
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