Nutrition
What is nutrition?
The study of diet - what a person eats - and health.
What are the 5 food groups according to the My Plate guidelines?
Fruits, grains, vegetables, protein, dairy.
What is a food desert?
It is an area or neighborhood where people have lim8ited access to fresh and healthy foods.
Jamie is a seventh grader who wants to eat healthy. Look at what she ate today.
Breakfast - 2 cups of shredded wheat cereal with 1 cup of whole milk - 1 cup of orange juice
What are some changes she could have made to her meal?
She could have eaten a piece of fruit for breakfast and choose low-fat milk.
One tool you can use to take care of yourself is to carve out time. What do you think this means? How would you carve out time in your life?
It means to set time aside from everything that's going on in your days. It can be 15-20 minutes of doing something every day that's about what you want and need. For example, reading, doing art, playing an instrument, talking to someone, sports, meditation etc.
What is a health problem that's the result of not eating in moderation?
Obesity, anorexia.
What food group do these healthy food examples belong to? Low-fat milk, cottage cheese, yoghurt, cheese.
Dairy.
What is the difference between an urban and a rural food desert?
In an urban (city) food desert, a significant percentage of the residents live more than 1 mile away from a fresh food source, while in a rural (country) food desert, a large segment of the population lives at least 10 miles away from a fresh food source.
This is what Jamie had for lunch:
Double hamburger (2 patties) with 2 slices of cheese on a sesame seed bun, 1 tbs of mayonnaise, potato chips, coke.
What could she have improved?
Choose a whole-wheat hamburger bun, skip the mayonnaise that's high in fat, drink water instead of coke, which is high in sugar. Include vegetables in her hamburger (tomato, lettuce, onion, pickles etc.)
Another tool of self-care is meditation. Mindful meditation promotes ________ and reduces ___________.
Mindful meditation promotes relaxation/focus and reduces anxiety/depression/stress.
Which key nutrient provides the body's most important source of energy?
Carbohydrates
What food group do these healthy food examples belong to? Lean beef, chicken, turkey, fish, beans, nuts.
Protein.
What are two reasons why food deserts exist?
One reason is that there are enough fresh food vendors in the area. Another reason is that people can't afford fresh food, and so they rely on fast food restaurants for their daily needs, which are less expensive.
Jamie had a bag of tortilla chips and a candy bar as a snack.
What are some changes she could have done to make her meals healthier?
Eat fruits and veggies as a snack instead of chips (high in sodium and bad fats) and candy bar (high in sugar).
Another healthy tool of self-care is exercise. How much exercise is recommended for your age group daily?
60 minutes!
What key nutrient is found in the following foods? Fruits and vegetables.
Vitamins, fiber.
What is sodium? Is it good or bad for you?
It's salt. It's necessary, but in moderation.
What are two consequences of living in a food desert?
One consequence is for people to face significant health problems such as obesity, heart disease or type 2 diabetes. Another consequence is to be spending more on food since buying packages foods is more expensive overall and buying them in smaller convenience stores also adds an extra charge.
What's a good substitute for an unhealthy snack such as a candy bar?
Cereal bar, fruits, veggies, yoghurt (slightly sweetened).
Another tool of self-care is sleep. Sleep deprivation is detrimental to a person's thinking. Most people of your age need ____ to ____ hours of sleep to function their best.
Most people of your age need 8 to 9 hours of sleep to function their best.
Why is it important to drink plenty of water?
The body loses water every day through sweating, breathing and going to the bathroom, so it's important to replace this water by drinking enough.
Why is it important to eat less added sugar?
It can lead to weight gain. It can lead to tooth decay. These kinds of foods don't provide the nutrients your body needs. Limiting sweets leaves room for healthier foods.
What can be done against food deserts?
Barack and Michelle Obama encouraged the national and local governments to come up with solutions for this problem:
1. Expanding Supermarket Access /2. Community Gardens /3. Transportation Reform /4. Increased Safety / 5. Changing Convenience Stores
How would you fare when self-checking your own eating habits? Mention two examples of how you could make a positive change in your diet and eating habits!
Limit foods with high salt and sugar content.
Eat fruits and veggies as a snack.
Drink water, not soft drinks/juice.
Eat a variety of foods (not chicken only, but fish also, not milk only but cheese and yoghurt also).
Eat more whole grains.
How about doing something for someone else as a way to take care of yourself?
Why do you think this is a great tool for self-care?
Our brains are actually wired for giving. Chemicals released in the brain is more rewarding that when we receive something like a gift. Helping out old people, in a soup kitchen, nanny for families with little children all foster a feeling that you are making a positive impact on another person's life!