Nutrition:Quick Healthy Snacks and

Meals!

FUEL YOUR BODY!

Mmm SNACK TIME!Have students take their napkin to the front and choose between EITHER:

6 baby carrots, 3 crackers, or 2 cookies.

HOW’D YOU PICK?!• Everyone must jog in place and depending on the

food they chose will determine their length of how long they jog. – Those who chose carrots can sit down after 1.5 minutes. – Those who choose Ritz crackers sit down after 2

minutes. – Those who choose cookies may be seated after 3.5

minutes of jogging in place.

• Each of them received 1/2 serving of the food they selected. Jogging done by carrots burned off DOUBLE the calories consumed

• jogging done by those who chose crackers burned off 2.5 crackers (half of the serving size)

• jogging done by those who chose cookies burned off less than 1 cookie (a third of the serving size).

“Fuel” Your Body

If gas were half the price, but could eventually ruin your car, making you have to pay more in repairs and expenses later,

would you still pick the cheaper gas?

• Much like a car, your body needs the proper fuel to maintain a healthy body.

• Your body needs the right “fuel”– not the cheap stuff that will cost you more health issues down the road.

Calories Defined• Calorie: measures energy from food and

energy used by the body.

• Empty-Calorie: come from foods with high calories and little to no nutritional value.

• Stages when caloric/nutritional needs change:– Infancy/childhood– Teen years– Adulthood– Pregnancy– Late adulthood

Portion Control! TIPS!

Use smaller plates and bowls Buy smaller packages of snack foods.Don’t force yourself to clean your plate

if you are full.“Batch cook” and divide prepared

recipes into the # of servings specified before eating. Save or freeze leftovers.

Measure out standard servings and always eat from a bowl or plate. Eating from the carton or bag makes it easy

to lose track of your portions

Think About It…

…“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”– Edward Stanley.

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” -Thomas Edison

Nutrition and Disease

Adequate nutrition is a precursor for a healthy and active life.

Nutritious foods are a barrier against most diseases that are becoming very prevalent

in the United States.

What we eat fuels our body. The cliché “you are what you eat”

** The body is only as good as what is placed in one’s mouth **

Nutrition and Disease

A healthy diet may help to prevent certain chronic (long-term) diseases

such as heart disease, stroke and diabetes.

It may also help to reduce your risk of developing some cancers and help you

to keep a healthy weight.

Six categories of nutrients

Carbohydrates Proteins

Minerals Vitamins

Fats Water

Water!60%-80% of the human body is WATER

Assists with the transport of materials in the body by making up most of the liquid part of blood (plasma)

Helps regulate body temperature, and helps break down food in the digestive system

“Fad Diets”

A nutritional routine, generally of an extreme nature, intended to produce results more quickly than a traditional

diet-exercise combination. https://www.youtube.com/watch?v=ypK0xwtEBq4

The Master Cleanse: Adherents are required to avoid

any food and just drink a concoction of water, lemon juice,

maple syrup and cayenne pepper to "detoxify" their

bodies.

The Baby Food Diet: This diet calls for replacing

several meals and snacks with tiny jars of baby food, plus a healthful dinner. The

diet was widely attributed to Tracy Anderson, trainer to celebrities like Gwyneth

Paltrow

The Five Bite Diet: Basically, followers are allowed to eat any food they want for lunch or

dinner — just five bites of it. Oh, and they also have

to skip breakfast.

The 7-Day Color Diet:

An attempt to get people to eat more fruits and vegetables, this diet

requires followers to eat foods of just a single color

each day. It ends with a day in which you "eat the

rainbow," so to speak.

Healthy Eating Tips! Studies show that when families eat together, they eat

healthier foods and their kids are less likely to be obese.

Families can save money, time and

calories by planning simple meals for the week ahead -- but

few do it.

It's not just what you eat, it's how you eat

1. Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits.

2. Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals

3. Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

4. Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

5. Avoid eating at night.

Meal Planning

The key to long-term weight management:

*Consuming a balanced diet

*Restrictive eating and fad diets may provide temporary weight loss, but they may also

provide fatigue, hunger, cravings, malnutrition, binging, and ultimately weight regain.

*By combining carbohydrates, protein, and fat in appropriate amounts at each

meal, you will feel satisfied while providing your body with essential

nutrients and energy.

“Unplug” From Screen Time!!

8 - 18 year old adolescents spend an average of hours a day using entertainment

media including TV, computers, video games, cell phones and movies

Only of high school students get the recommended levels of physical activity

1/3

7.5

How to UNPLUG?!

Be active during commercialsHave “screen-free” rooms in the houseFind a hobbyFocus on family timeFocus on the people around you, not

the people on the other side of the screen!

Social media will always be there, the moments your passing up won’t!