Week 12: November 16-20

IMPORTANT REMINDERS•NUTRITION UNIT CONTINUES THIS WEEK•NO LATE START THIS FRIDAY•COMPUTER LAB 211 THIS FRIDAY

Day 49: November 16Objective: Understand the various

concerns about the Food Industry in the United States.

Warm-up: How does Nutrition relate to the Health Triangle?

Activities:Introduce “ A Better You” ProjectCalorie NotesFood Inc. & Packet

Truth:

3,500 calories = 1 poundIn theory you would need to cut

or burn 500 calories a day to lose one pound in a week

However, not all metabolisms are created equal. That’s why some people can eat a ton and not gain weight

It is not healthy to lose more than 1-2 pounds a week

How many calories do you need?

Step 1: Divide your weight by 2.2.

Step 2. Multiply your answer from step 1 by 22 if you’re female and 24 if you’re male.

This answer is your basal metabolic rate (BMR). It is the approximate number of calories you need just to be alive on the planet

Determine your activity levelSedentary: You sit most of the time. Light activity: You exercise some,

but less than three times a week.Moderate activity: You exercise

vigorously three times a week for at least 30 minutes each time

Heavy activity: You exercise vigorously four or more times a week for 30 minutes or longer

How many more calories do you need?

Multiply your BMR by: .40 and .50 if sedentary .55 and .65 if lightly active .65 and .75 if moderately active .75 and 1.0 if heavily active• You should end up with two separate

answers.• Finally, add each of these answers to

your BMR. • This will give you a range of calories

that you need.

Example

BMR = 1210Heavy activity1210 x .75 = 907.51210 x 1 = 12101210 + 907.5 = 2117.51210 + 1210 = 2420Calorie range is 2117.5 to 2420 a

day

Day 50: November 17

Objective: Understand the various concerns about the Food Industry in the United States.

Warm-up: How many calories equal one pound?

Activities:Terms PacketFood Inc.

Day 51: November 18

Objective: Students will identify characteristics to various color fruits and vegetables.

Warm-Up: What are your thoughts on Food Inc. so far?

Activities:Eat The Rainbow NotesFood Inc.

Eat the Rainbow

P.S. WE’RE NOT TALKING SKITTLES HERE!

Eat Your 9 a Day The Color Way

A diet rich in fruits and veggies (at least 9 servings a day) will reduce the risk of cancer and other diseases

For your best health, scientists recommend eating a rainbow of colors. Your plate should look like a box of Crayola's

Why Fruits and Veggies are so important

They provide the wide range of vitamins, minerals, fiber and phytochemicals your body needs To maintain health and energyTo protect against the effects of

agingTo reduce risk of cancer and

heart disease

Phyto-what-icals?

Phytochemicals -- substances found only in plants that help your body fight disease and promote good health. Many of the bright colors in fruits and vegetables come from phytochemicals.

What are they called?

Phytochemicals have names like:Anthocyanins & lycopene (red foods)Anthocyanins & phenolics (blue/purple

foods)Carotenoids & bioflavonoids

(yellow/orange foods)Allicin (white foods -- garlic family)Lutein & indoles (green foods)

The Beneficial Blues & Powerful Purples

BenefitsLower risk of

some cancersUrinary tract

healthBetter memoryHealthy aging

Foods:BlackberriesBlueberriesPlumsRaisinsEggplantPurple grapesPurple cabbage

Some good ways to go blue

Toss fresh, frozen, or dried blueberries on your cereal

Blend blueberries with vanilla yogurt for a smoothie

Snack on dried plums, or serve fresh berries

Include raisins or berries in muffins and pancakes when you bake

Pop fresh grapes or berries in the freezer, they are delicious frozen snacks

The Radical Reds

Benefits: Heart health Better memory Lower risk of some

cancers, such as prostate

Anti-inflammatory benefits

Urinary tract health

Foods: Beets Red apples, peppers &

potatoes Radishes Tomatoes Cranberries, strawberries

& raspberries Watermelon Cherries Pomegranates

Some Good Ways to Go Red

Add 1⁄2 cup fresh strawberries or raspberries to your cereal

Take a snack of cherries or an apple with you as you walk out the door.

Try a can of tomato or V-8 juice and a red bean burrito for lunch

Include tomato-based pastas for dinner For dessert make a Mixed Berry Crisp

The Yummy Yellows & Outrageous Oranges

Benefits: Healthy heart Better vision A healthy immune

system Lower risk of

some cancers Slows aging May prevent some

birth defects

Foods: Persimmons Sweet potatoes & yams Lemons, oranges,

grapefruit & tangerines Apricots, peaches &

nectarines Pineapple Carrots Cantaloupe Mangoes & papayas Yellow apples, figs,

tomatoes, squash, peppers, pears & watermelon

Good Ways to Go for the Gold

Have a glass of 100% orange juice Blend yogurt and any of the yellow or orange

fruits for a quick fruit smoothie Snack on the original fast foods—a peach,

apricot, pear or small bag of baby carrots For lunch, try a tropical fruit salad and a

baked sweet potato End the day with a pumpkin pie for dessert

The Greatness of Greens

Benefits: Better Vision Strong bones & teeth Protection against breast &

prostate cancer (among others)

Foods: Avocados Green apples, grapes, pears,

cabbage, beans, peppers, onions

Leafy greens

Celery Honeydew Melon Kiwi Artichokes Broccoli Brussels sprouts Cucumbers Peas Zucchini Limes & More

Good Ways to Go Green!

Start the day with a slice of honeydew melon. Snack on a kiwi or some guacamole dip For lunch, have a spinach or Caesar salad Spread peanut butter or cream cheese on

celery Stir fry some zucchini or steam some broccoli

for dinner Enjoy an apple crisp made with Granny Smith

apples for dessert

The Wonder of Whites & Browns

Benefits: Heart health Maintain or lower

cholesterol & blood pressure

Fight infections Lower risk of some

cancers Foods: Garlic Leeks

Onions Cauliflower Jicama Ginger Mushrooms Turnips White corn Bananas Dates Potatoes Parsnips

Ways to add Whites

Blend bananas with yogurt for a smoothie

Top a potato with onionsGrill some onions to go with your steakShake cauliflower with seasoning salt

for a quick snackTop your pizza with garlic, mushrooms

and onions

It’s Your Health -- Your Future

SAVOR THE SPECTRUM!

FOR MORE INFORMATION:

VISIT HTTP://WWW.CDC.GOV/NCCDPHP/DNPA/5ADAY/WHATIS.HTM

Low Calorie Berry Smoothie

4 ounces Raspberry Juice8 ounces 1% milk9 ounces Strawberries6 ounces Blueberries3 ounces Raspberries3 ounces crushed ice

Low Calorie Strawberry Smoothie

12 ounces Apple Juice2 scoops of plain Sorbet6 ounces of Strawberries3 ounces of Bananas3 ounces crushed ice

Day 52: November 19

Objective: Students will identify the importance of food choices in their daily diet.

Warm-up: List all the natural colorful foods you ate today.

Activities:Introduce Nutrient Project

Topic Sign-UpLab 211 Tomorrow

Food Inc.

Day 53: November 20

Computer Lab to work on Nutrient Project