Nutrition and Healthy Lifestyles

Food Guide Pyramid | Guide to Daily Choices | Dietary Guidelines | Using the Pyramid | Resources | Clip Art

Lesson Plans in this unit:

Seventh Grade

• Dietary Guidelines - Students will incorporate the dietary guidelines into their lives by setting personal goals.
• Effects That Diet May Have on the Body - Students will research the effects that diet may have on the body: anemia, osteoporosis, heart disease, obesity, diabetes, and mental health.
• Fast Food Restaurant Menus - Students will analyze fast food restaurant menus and rank foods in order of their nutritional content (% fat, calories, etc.).
• Healthy Party Foods - Students will identify nutrient dense healthy party foods that would be enjoyed by teenagers. Using the new nutrition labels, they will analyze the nutritional value, as well as the cost of various food.
• Media Influences on Nutritional Practices - Students will compare specific types of media influences on nutritional practices, including specific types of nutritional quackery and peer pressure that influence teens.
• Nutritious Breakfasts - Students will plan nutritious breakfasts which they can prepare.
• The Food Pyramid - Students will identify names, correct portions, food types and basic nutrients for each food group in the food pyramid.
• The Seven Dietary Guidelines - Students will identify the seven dietary guidelines and set goals to apply the guidelines into their lives.
  

Tenth Grade:

• Benefits of Living a Healthy Lifestyle - Students will identity the benefits of living a healthy lifestyle: proper nutrition, balancing caloric intake with energy output, and the role of exercise.
• Food Group Info - Students will identify names, correct portions, and food types for each food group.
• Food Labels - Students will evaluate various types of food using the new food labels.
• Nutrient Density - Students will analyze snacks for nutrient density and ease of preparation.
• Specific Illnesses that are Diet Related - Students will identify specific illnesses that are diet related: anemia, osteoporosis, heart disease, obesity, diabetes, and eating disorders.
• The Basic Nutrients - Students will identify the basic nutrients found in each food group: vitamins, minerals, fats, proteins, water, and carbohydrates.
• My Personal Lifestyle - Students will analyze their personal lifestyles and compute the proper amounts of exercise, rest and nutrition to provide peak personal performance.

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Acknowledgments

This curriculum was developed in 1994 with Nutrition Education and Training Program (NETP) funds, in the Child Nutrition Unit (CNP), of the Utah State Office of Education: Laurie Chivers, Deputy Superintendent of Public Instruction; Jay Jeffery, CNP State Director; Gladys Gardner, CNP Coordinator. This project was also under the direction of Jerry Peterson, Associate-Superintendent of Public Instruction; Bonnie Morgan, Coordinator, Curriculum Section, Laurie, Lacy, Specialist, Comprehensive School Health.

Food Guide Pyramid

What is the Food Guide Pyramid

The Food Guide Pyramid is a graphic guide of what to eat each day. It will help people follow the Dietary Guidelines for Americans. The Food Guide Pyramid was developed by the U.S. Department of Agriculture (USDA) and supported by the U.S. Department of Health and Human Services. The Dietary Guidelines provide advice for better health. Following the Dietary Guidelines can help reduce your chances of developing certain diseases. The guidelines are designed for healthy Americans aged 2 and up.

How is this guide different from the guides I have used in the past?

The Food Guide Pyramid is a new graphic to help people think about healthy eating. The recommended number of servings for some of the food groups is different on the Pyramid than the recommendations found on other food guides, such as the "Basic Four." The Pyramid is designed to help people get the nutrients they need and avoid too much fat or sugar.

Why should I use the Food Guide Pyramid?

It is based on current research about diet and health and was developed by the U.S. Department of Agriculture. The Food Guide Pyramid should be used with students in place of the "Basic Four" or other food guides you may be using.

What do the different pieces of the pyramid mean?

The Food Guide Pyramid emphasizes eating foods from the five major food groups shown in the pyramid's three lower levels. None of these major food groups is more important than another - for good healthy, you need them all. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. Fats, oils and sweets are at the Pyramid tip. People should use these sparingly.

Why is there a range of servings for each food group?

The number of servings people need depends on their age, sex, size, and activity level. For example, an active male teenager needs more servings than a less active, older woman. Almost everyone should have at least the lowest number of servings in each range. Preschool children need the same variety of foods but may need smaller servings. Be sure, however, that preschoolers eat or drink two full servings from the milk group daily.

Why are the recommended number of servings for the bread, fruit, and vegetable groups higher on this guide than on others I have used in the past?

Most people need to eat more of these foods for the complex carbohydrates (starches), vitamins, minerals, and fiber they supply. Fruits, vegetables, and foods from the bread group are low in fat, unless they are prepared with added fat as are French fries, doughnuts, or croissants.

Cookies, cakes, and doughnuts are made with flour. Does that mean they are part of the breads, cereals, rice and pasta group?

Yes. Foods such as cookies, cakes and doughnuts are part of this group. However, they are high in fat and sugars and people should eat them only occasionally.

Why are the symbols for fat (a round dot) and added sugar (a triangle) at the Pyramid tip but also throughout the Pyramid?

Fat and added sugar are found in many types of food and in most of the food groups. Fat and added sugars are shown mainly in foods from the pyramid tip (fats, oils, and sweets). But symbols are shown in all food groups as a reminder that some choices in these groups can be high in fat or added sugar. You need to select wisely from within each food group.

Where can I get more information about the Pyramid?

For a copy of the Food Guide Pyramid booklet, contact your county Extension office. The Food Guide Pyramid booklet is also available by sending a check or money order for $1 (payable to the Superintendent of Documents) to the Consumer Information Center, Department 159-Y, Pueblo, CO 81009. One free copy of the Dietary Guidelines for Americans is available from the Consumer Information Center, Department 527-Y, Pueblo, CO 81009. County Extension educators can also be helpful in answering other questions you may have on healthy eating.

Food Guide Pyramid - A Guide to Daily Food Choices

Bread, Cereal, Rice and Pasta Group (6-11 servings)

This group includes foods from grains. You need the most servings of these foods each day since they provide the base of the pyramid. These foods provide complex carbohydrates (starches), which are an important source of energy, vitamins, minerals, and fiber. What counts as a serving? 1 slice of bread, 11 ounce of ready to eat cereal, and 1/2 cup of cooked cereal, rice, or pasta.

Vegetable Group (3-5 servings)

Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals,, such as iron and magnesium. They are naturally low in fat and also provide fiber. What counts as 1 serving? 1 cup of raw leafy vegetables, 1/2 cup of other vegetables - cooked or chopped raw; 3/4 cup of vegetable juice.

Fruit Group

Fruits and fruit juices provide important amounts of vitamin A and C and potassium. They are low in fat and sodium. What counts as a serving? A medium apple, banana, or orange; 1/2 cup of chopped, cooked or canned fruit; 3/4 cup of fruit juice.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings)

Meat, poultry, and fish supply protein, B vitamins, iron, and zinc. Dry beans, eggs, and nuts are similar to meats in providing protein and most vitamins and minerals. What counts as a serving? 2-3 ounces of cooked lean meat, poultry, or fish; 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter (count as 1 ounce of meat). The total amount of these servings should be the equivalent of 5 to 7 ounces of cooked lean meat, poultry, or fish per day.

Milk, Yogurt, and Cheese (2-3 servings)

Milk products provide protein, vitamins, and minerals. Milk, yogurt, and cheese are the best sources of calcium. What counts as a serving? 1 cup of milk or yogurt; 1 1/2 ounces of natural cheese; 2 ounces of process cheese, Two servings for most people and servings for women who are pregnant or breast-feeding, teenagers, and young adults to age 24.

Fats, Oils, Sweets (use sparingly)

It is recommended that Americans limit fat in their diets to 30 percent of calories. This amounts to 53 grams of fat in a 1600 calorie diet, 73 grams of fat in a 2200 calorie diet, and 93 grams of fat in a 2800 calorie diet. All food groups contain low fat choices. Choosing a diet low in sugar is important for people who have low calorie needs. Sugars include white sugar, brown sugar, raw sugar, corn syrup, honey, and molasses; these supply calories and few other nutrients. Sugar might be added to foods in the groups, but other foods which are high in sugar are candy, soft drinks, jams, and jellies.

How Many Servings are Right for Me?

The pyramid shows a range of servings for each food group. The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

For Young Children

Preschool children need the same variety of foods as older family members do, but may need fewer calories. The can eat smaller servings which will be less calories, but they should have at least 2 cups of milk per day.

Combination foods

For mixed foods, do the best you can to estimate the food group servings. For example, a slice of pizza has servings from the bread group (crust), milk group (cheese) and vegetable group (tomato).

Dietary Guidelines

The dietary guidelines were established by the United States Department of Health, Education and Welfare and the United States Department of Agriculture (USDA). They are intended for people who are healthy and may not apply to special needs diets or conditions.

Good health depends upon many things, including heredity, lifestyle, personality traits, mental health, attitudes, and environment. Food alone cannot make you healthy, or guarantee well-being. Good eating habits that are based upon the seven guidelines and exercise can help keep you healthy and improve your health.

The dietary guidelines are:

1. Eat a Variety of Foods:
   1. Our bodies need approximately 40 different nutrients. Nutrients are found in the foods a person eats.
   2. No single food item supplies all the nutrients needed by the human body.
   3. The greater the variety of food we eat, the less chance we have of developing a deficiency or excess of any single nutrient.
   4. Foods should be selected according to the food pyramid guidelines to assure a variety of food and a well-balanced diet.
2. Maintain a Healthy Weight:
   1. Many diseases and disorders are associated with obesity.
      1. high blood pressure
      2. increased levels of blood fats and cholesterol
      3. diabetes in older people
      4. heart attacks
      5. strokes
   2. The desirable weight for each person is different, depending upon frame size and build. Do not compare yourself to others.
   3. Improved eating habits help one maintain a healthy weight.
      1. Eat slowly.
      2. Prepare smaller portions of food.
      3. Eat when hungry, allowing 10-20 minutes after eating before taking more food. This allows your body to deciding if you are really hungry.
   4. Increase everyday physical activities.
   5. Do not attempt to decrease weight below your acceptable range. Do no attempt to lose weight until you are an adult or your growth is complete. Children who are obese can grow into their weight by regularly exercising and avoiding or limiting choices from the fats, oils, and sweets group. Children should not try to lose weight unless they are under close medical direction.
3. Choose a diet low in fat, saturated fat, and cholesterol.
   1. Avoid too much fat, saturated fat, and cholesterol. (The backs of the Dairy Council Comparison Cards illustrate the amount of fat contained in each food. It is a graphic and easy way for students to understand this concept.)
      1. Choose lean meat, fish, poultry, dry beans and peas as protein sources. Lean meats do not leave much fat in a pan when they are cooked.
      2. Moderate your use of eggs and organ meats, such as liver.
      3. Limit your intake of butter, cream, hydrogenated margarine, shortenings, palm and coconut oil, and foods made from such products.
      4. Trim excess fat off meats, take skin off of poultry before cooking, and rinse hamburger in hot water after cooking to reduce fat content.
      5. Broil, bake, or boil rather than fry when cooking foods. Use fat-free sprays in pans when baking rather than oil or shortening.
      6. Read labels carefully to determine both amount and types of fat contained in foods. (Animal fats are usually higher in saturated fats than vegetable oils. The exceptions are coconut oil which is 86 percent saturated, palm kernel oil is 81 percent, beef fat is 50 percent, cottonseed is 26 percent,other vegetables oils are less than 20 percent saturated.)
   2. Avoiding high fat intake will decrease the chance of heart attack and limit nutrient-poor calorie intake. Diets low in fat and cholesterol are factors that we can control when trying t avoid the risks of heart disease.
   3. These guidelines are not to prohibit the use of any specific food item. Moderation is the key.

   Assignment: Students are given an allowance of 10 grams of fat for an after school snack. How much snack can you get for your fat? (Using the backs of the Diary Council Comparison Cards will make this activity more fun for the students.)

4. Choose a diet with plenty of vegetables, fruits, and grain products - Refer to pyramid and compare numbers and sizes of servings for these food groups. Point out that the ingredient list on breads must say 'whole wheat flour' if you want to increase your fiber intake. "Wheat bread" often has coloring, not whole wheat, added to the white bread recipe.
   1. These foods are a major source of energy in the average diet.
   2. Carbohydrates contain less than half the number of calories per gram than does fat.
   3. Complex carbohydrate foods, such as breads, cereals, pasta, rice, dry beans, dry peas, and other vegetables such as potatoes and corn, contain many essential nutrients.
   4. These foods increase dietary fiber.
5. Use sugars only in moderation.
   1. It is estimated that every American uses more than 130 pounds of sugar and sweeteners each year (about 3/4 cup of sugar each day). Too much sugar is undesirable because it provides calories without nutrients so you either do not get all the nutrients you need or you have to eat more calories than you need to get adequate nutrition. Students are amazed to see the actual amount of sugar contained in foods. You may wish to take a bowl of sugar, a glass test tube and measuring spoons and demonstrate how much sugar is contained in some foods they eat. For example: Tell the class that a can of 7-Up contains 9 teaspoons of sugar. Then measure out nine teaspoons of sugar into the test tube for them to see how much sugar they are drinking when then drink 7-Up. If you eat meals or snacks with a lot of sugar in them, you soon feel hungry again. You get a quick burst of energy which fizzles out quickly. Foods without a lot of sugar in them keep you feeling full longer.
   2. Health hazards from eating too much sugar include tooth decay and weight gain.
   3. People should read labels to discover the types and amounts of sugar in a product. Ask students these multiple choice questions.
      1. How much sugar is in 12 ounces of 7-Up?
         1. 9 tsp.
         2. 3 tsp.
         3. 1 tsp.
         4. 30 tsp.
      2. How much sugar is in 1/2 cup of Jello?
         1. 6 tsp.
         2. 2 tsp.
         3. 3 tsp.
         4. 4 1/2 tsp.
      3. How much sugar is in a glazed donut?
         1. 3 tsp.
         2. 4 Tbs.
         3. 6 tsp.
         4. 1 tsp.
      4. How much sugar is in one large marshmallow?
         1. 1 1/2 tsp.
         2. 3 tsp.
         3. 1/2 tsp.
         4. 4 tsp.
      5. Which of the following contains 3 teaspoons of sugar? (Answer is: all)
         1. 1 Tbs brown sugar
         2. 1 Tbs corn syrup
         3. 1 Tbs granulated sugar
         4. 1 Tbs honey
   4. Some tips for avoiding excessive sugar:
      1. Use less sugar in all its forms. What are some of the names for sugar? Sucrose is a simple sugar (draw one link of a chain on the board). Fructose is the sugar in fruit, (draw 2 links of a chain joined together). Lactose is the sugar in milk (Three circles hooded together). Maltose is the sugar from grains such as corn syrup, brown sugar, molasses, etc. (make a more complicated chain model). Simple sugars are broken down and digested very quickly. Complex carbohydrates take longer to break down and digest. Therefore, if you eat a high sugar content cereal for breakfast, you will be hungry more quickly than if you eat a cereal with complex carbohydrates. If you add one teaspoon (5 grams) of sugar to cereal, you have increased the simple carbohydrates, but you have not subtracted any of the complex carbohydrates. I you add a banana, rather than sugar, you are adding more complex carbohydrates.
      2. Eat less foods containing sugars, such as candy, soft drinks, ice cream, cakes, and cookies.
      3. Eat more fresh fruits.
   5. How often you eat sugar is as important as how much sugar you eat in relation to tooth decay.
6. Use salt and sodium only in moderation. Salt is made from sodium and chloride. They are essential elements in limited amounts.
   1. Sodium is present in many beverages and foods we eat. One teaspoon of salt contains 2000 milligrams of sodium. A safe and adequate amount is 1000-3000 milligrams each day. We can get that much sodium without adding salt to anything.
   2. Americans consume much more sodium than their bodies require. (Some people consume 10 times as much sodium as they need daily.)
   3. High blood pressure is a major health risk of excessive sodium use.
   4. Ways to reduce sodium intake include:
      1. use less table salt.
      2. Eat foods high in sodium only in moderation (potato chips, pretzels, salted nuts, cheese, pickled foods, cured meats).
      3. Learn to enjoy unsalted, natural flavors of food.
      4. Read food labels carefully to determine amounts of sodium present. Monosodiumglutimate (MSG), backing soda, garlic salt, and onion salt, soy sauce, bullion, medications, etc., also contain large amounts of sodium.
7. If you drink alcoholic beverages, do so in moderation.
   This guideline is written for people over 21 years of age. Depending upon how much this topic is covered in other classes taught at your school, this may be a good time to discuss the serious problems related to drinking alcoholic beverages. High school students should not be drinking alcoholic beverages - it is against the law.

Using the Food Guide Pyramid

The suggested numbers of servings to eat daily from each food group and what counts as a serving are listed below. Use this guide to help you make decisions on healthy food choices.
Food Groups	Suggested Daily Servings	What Counts as One Serving?
Fats, Oils, and Sweets	Use sparingly. Go easy on fats (butter, salad dressings, margarine, oils, and gravy) and sugars (candy, soft drinks, syrups, and jellies). Use less fat and sugar in cooking and at the table.
Milk, Yogurt , and Cheese	2 to 3 servings (at least 3 servings for teens and adults through age 24, and for pregnant and breast feeding women); two servings for everyone else.	1 cup of milk or yogurt 1 1/2 to 2 ounces of natural cheese (such as cheddar) 2 ounces of process cheese (such as American)
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts	2 to 3 servings	2 to 3 ounces of cooked lean meat, poultry or fish count 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter as 1 ounce of meat (about 1/3 serving).
Vegetables	3 to 5 servings	1 cup of raw, leafy vegetables 1/2 cup of other vegetables, cooked or raw 3/4 cup of vegetable juice
Fruits	2 to 4 servings	1 medium apple, banana, orange, or other whole fruit 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice (only 100 percent fruit juice can be counted as fruit). 1/4 cup of dried fruit
Bread, Cereal, Rich, and Pasta	6 to 11 servings (include foods made from whole grains).	1 slice of bread or 1 tortilla 1 ounce of read-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta 1/2 of a medium doughnut or croissant 1/2 of a hamburger bun, bagel, or English muffin

Resources for Nutritional Information

RESOURCE CENTERS:

Dairy Council of Utah (Comparison Cards, Food Cards)

American Cancer Society, Utah Division, Information on fruits and vegetables

American Heart Association-Utah Affiliate--information on low fat and fat free

Nutrition Education Training Specialist

Utah Dietetic Association--Any nutrition related question.

Utahns Against Hunger--Information about the effects of food and mental health

Local Extension Service--Information concerning the food pyramid and seven dietary guidelines

Food and Drug Administration

American Diabetes Association--Utah Office

Utah Beef Council--Information on basic nutrients--100 colored pyramids for $4.00.

TEXTBOOKS

Contemporary Nutrition, Issues and Insights. (An excellent resource book.) Gordon M. Wardlaw, Paul M. Insel, Marcia F. Seyler, 1994

ISBN #0-8016-7760-2

PERIODICALS

International Journal of Sport Nutrition (4 issues/yr)

The Physician and Sports Medicine (12 issues/yr)

Sports Science Exchange (6 issues/yr)

SLIDES AND VIDEOS

Nancy Clark's Sports Nutrition Slide Show (75 slide set with written script)

Winning Sports Nutrition (2 24 minute segments: The Training Diet/The Competition)

The following videos were all developed with high school students as the target audience:

Body Culture (7 minute video with 5 reproducible handouts)

The Inside Edge (9 minute video with 7 reproducible handouts)

Training Table: Your Competitive Advantage (17 minute video with 7 reproducible handouts)

NEWSLETTERS

Nutrition Action Healthletter

SPORTS NUTRITION & ALL THAT JAZZ, $15 per year

American Institute for Cancer Research Newsletter

Tufts University Diet and Nutrition Letter (20 issues/year, $20.00)

Nutrition Clipboard for the College Athlete

Penn State Sports Medicine Newsletter

Sports Medicine Digest

COMPUTER PROGRAMS:

5 A Day Adventures, CD-ROM Program--DOLE Free by mailing your request on school letterhead to:

Local Affiliate: State of Utah, Department of Health

Clip Art

1. Eat a Variety of Foods
2. Maintain a Healthy Weight
3. Choose a diet low in fat, saturated fat, and cholesterol
4. Choose a diet with plenty of vegetables, fruits, and grain products
5. Use sugars only in moderation
6. Use salt and sodium only in moderation
7. If you drink alcoholic beverages, do so in moderation
   
8. Carbohydrates
9. Proteins
10. Fat
11. Water
12. Vitamins
13. Minerals
14. Various images