FCS: 3.04 Healthy Eating

Family & Consumer Science: 3.04 Healthy Eating 1

Lesson Objectives:

Plan a healthy diet for the different stages of life-cycle.
Describe 6 nutrient classes and their changing requirements.
Identify 6 sources of the six nutrients.

Essential Nutrients:

What are they?
How are they grouped?

My Plate

MyPlate provides a personalized approach to healthy eating to help you meet your goals. 

• Fruits

• Vegetables

• Grains

• Protein foods

• dairy (or fortified alternatives)

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My Food Plate

Ex: 1 cup fresh or frozen fruits.


Ex: 1 cup raw/frozen/cooked

2 cups leafy salad

Make 1/2 your plate fruits & vegetables

Ex: 1 slice of bread

1/2 cup cooked brown rice

Make 1/4 your plate whole grains

Ex: 1ounce meat/poultry/fish

1/4 c. cooked beans

1 egg
1 tbsp peanut butter

Make 1/4 your plate protein foods

Ex: 1 cup milk (or soy/almond)

1 1/2 ounces natural cheese

Dairy
(or alternative)

Whole Grains
Complex Carbohydrates

Why is fiber intake so important?

o   Satisfy hunger

o   They contain essential nutrients:  carbohydrates, B vitamins, vitamin E.

o   They contain antioxidants and phytochemicals

o   It can lower cholesterol

o   Reduce the risk of chronic diseases (cardiovascular, cancer, diabetes).

Refined Grains

Less healthy

Grains' hulls have been removed,

Some of their essential nutrients have also been removed,

Retain fewer vitamins & minerals

Some examples

• Tortillas,

• pasta,

• white breads,

• hite rice

​Refined Grain

• brown rice

• oatmeal

• whole or rolled oats

• pearl barley

• popcorn

• whole wheat

• wild rice.

​Whole Grain

Multiple Choice

Which types of carbohydrates are more healthy to consume and why?

• Complete carbs because they give us all the energy we need

• Simple carbs because they are easily broken down by the body to provide energy and are usually empty calories

• Incomplete carbs because they don't contain as many calories as other types of carbs

• Complex carbs because they provide a long term form of energy and usually have more nutrients

• Fiber because this supplies you with the healthiest form of energy

Multiple Choice

What is the main role of carbohydrates in the body?

• Is the main source of energy for the body

• Helps to build and repair body tissue

• Provide warmth and cushioning to the body's organs

• Helps to transport vitamins through the body

• All of the above are roles of carbohydrates in the body

Multiple Choice

What’s the difference between whole grains and refined grains?

• It fluffs up

• the grain hulls have been inserted

• The grains' hulls haven't been removed

• none

Multiple Choice

What does the term "refining" mean?

• To build up the grain

• To add nutrients to the grain

• To remove the Germ and the bran

Multiple Choice

What does the term "refining" mean?

• To build up the grain

• To add nutrients to the grain

• To remove the Germ and the bran

Multiple Choice

Which of the following explain why whole grain help prevent diseases?

• regulate your body's systems and blood level helping prevent disease

• regulate the bodies energy to prevent disease

• regulate the bodies muscle to prevent disease

• regulate the bodies effort to prevent disease

Multiple Choice

What do whole grains heave that help regulate the bodies waste?

• Fiber

• Energy

• Carbs

• Protein

Vegetables

​Vegetables contain many of the vitamins and minerals necessary for a healthy body.

Vegetables

healthy!!

Contain the antioxidants and phytochemicals that are extremely important in the body’s protections against cancer and coronary artery disease.

​What are the 4 main types of vegetables?

1. Dark green vegetables, such as broccoli and spinach

2. Orange vegetables, such as carrots and squash

3. Dry beans and peas, such as black beans and peas

4. Starchy vegetables, such as corn and potatoes!

Multiple Choice

  Vegetables provide fiber, potassium, folate, and vitamins A and C

• True

• False

Multiple Choice

Broccoli is a good source of:

• A

• B

• C

• D

Fill in the Blanks

Dropdown

Sweet potatoes are a good source of:​

Select answer

Multiple Choice

Tomatoes are a good source of:

• Vitamin C

• Vitamin E

• Potassium

• All of these

Multiple Choice

Eggplant is high in vitamin:

• A

• B

• D

• K

Match

Match the vitamin with the good source:

• Peas

• Spinach

• Potatoes

• Peppers

K

A

B

C

• K

• A

• B

• C

Fruits

• ​Fruits come from the flowering ovary part of the plant which covers the seeds.

• Fruits provide vitamins, carbohydrates, fiber, and minerals and are widely known for their role in preventing many chronic and infectious diseases.

Fruits

What are the main type of fruits

1.    Citrus fruits such as oranges and grapefruits

2.    "Rose" type fruits, such as apples and pears

3.    Melons and berries

Fill in the Blanks

Some ways fruits keep you healthy:

1.    They boost the immune system.

2.    They lower risk for heart disease.

3.    They protect against certain cancers.

Match

These fruits are a good source of:

• Apples

• Grapefruit

• Peaches

• Grapes

Potassium

Vitamin C

Iron, Zinc, Vitamin A

Potassium and vitamin K

• Potassium

• Vitamin C

• Iron, Zinc, Vitamin A

• Potassium and vitamin K

Multiple Choice

Teens should have how many cups of fruit each day....

• 1 cup

• 1 1/2 to 2 1/2

• 2 1/2 to 3

Dairy

4 Healthy benefits of dairy

• Contain vitamin B2

• Contain vitamin D

• Contain calcium and phosphorous

• Contain zinc and potassium

Good for some, but not others

• Dairy products can also be a problem for some people who have an allergic reaction to the sugar in milk called lactose.

• This reaction is called lactose intolerance.

• Some people choose to supplement their diet with lactose free products and increase their intake of other foods high in calcium, protein, and the vitamins found in milk.

Multiple Choice

What is the primary symptom of lactose intolerance?

• Fever

• Gas and diarrhea

• Headache

• Rash

Multiple Choice

What is an example of a dairy product?

• Chicken

• Cheese

• Lobster

Multiple Choice

What does dairy have that our bones need every day?

• Fiber

• Iron

• Calcium

Proteins

• Proteins are a vital nutrient in the building and maintenance of body cells. They are made up of building blocks called amino acids.

Protein

The body manufactures all but 9 out of the 20 different amino acids.
You must eat the others in your diet.

Proteins make enzymes, hormones, vitamins, and antibodies.

Proteins & Red Meat

Red meat is a good source of protein, but it's high in cholesterol ans some cuts are high in fat.

Eating other sources is good: poultry, fish, nuts, & beans.

​Good Sources of Protein

1.    Red meats, such as beef

2.    Poultry, such as chicken and turkey

3.    Eggs

4.    Fish

5.    Nuts and seeds

6.    Dry beans and peas

Multiple Choice

What are the building blocks of proteins?

• amino acid
• fatty acid
• nucleotide
• lipid

Multiple Choice

What kinds of food can you get protein from in your diet?

• Eggs
• Meat and Fish
• Nuts and Legumes
• All of the above

Multiple Choice

Which is not a use or function of protein?

• forms enzymes and hormones
• forms transport channel in cell membrane
• forms structural proteins in the body
• quick energy

Multiple Select

These are good sources of protein;

• Poultry

• Bananas

• Eggs

• Black beans

Multiple Choice

The body manufactures all but ____ out of the 20 different amino acids.

• 3

• 6

• 9

• 12

You've finished the lesson!
Don't forget to complete the participation quiz.

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​Congratulations