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Session 4 Planning Nutrition

with current scientific information, and baked on medium until thoroughly done. Let cool and, VOILA, your masterpiece is complete. ENJOY! What is the meaning of this recipe? What is an example of a problem solving skill? Why is it important to be creative while planning? Why should the information in the plan be current and scientific?

Unscramble the tactics used RECIPE 4 SUCCESS by planners to answer the Youve assessed your riddle, below.

EALITD NIROTDEE D____ O_______ LANP ___ NEDGIZROA ___i___ WOKGEDNEL _______e XEEFILLB ______ RITVACEE _r____

leadership style, your health and your fitness. Then, you identified areas of concern. Now, it is time for the ACTION PLAN that will make your goal a reality. The plan is like a recipe. To turn out just right, add a cup of responsibility, problem solving skills to taste, two heaping spoons of organization, a few shakes of information, and a dash of creativity. Mix well until thoroughly blended. The plan should be consistent

Planning is a leadership skill that requires you to Unscramble the letters put your best foot forward. As a leader, people look to you to model the in the boxes above to solve the following way. Think back to elementary school when your whole class followed the riddle: This compliment line leader. Whether fast or slow, straight or crooked, everyone would is often paid to follow. Now, you are a different type of leader but others will still follow planners with a so be careful of how you model. If you go too fast, you will lose people purpose. along the way. If you go wayward, so will those you lead. How can you demonstrate trustworthiness when leading your school or om community to health?

LINE LEADER

sr

ANSWER: TOOLBOX [42]

P6

Expert Commentary
What is wrong with this diet? What other choices does she have?

Nutrition
Meet Melanie, she is going to prom next month and is trying to fit into her size 5 dress. It is 2:30 pm and she hasnt eaten all day. She is so hungry that she orders the biggest burger and fries she can buy. After all, she hasnt eaten all day!

590 calories, 4 grams fiber, 38 grams fat, 24 grams protein, 1260 grams sodium Is Melanie getting in all of her required vitamins and nutrients for the day, (see Chapter 2)?

610 calories, 522 mg. sodium, 8 grams protein, 10 grams fiber, 38 grams fat

Activity Brainstorming Gains

foods?

Reference: NHLBI Write your own idea here.

Need to move more How often do you sit each day while:
On the computerWatching TVPlaying video gamesDoing school work-

Food choices

What are some popular unhealthy

Need more knowledge

Put Why is it so Emotions What do you do when feeling these your easy to emotions: heads overeat? Sad together Happy Boredom and brainstorm some reasons Food is why poor nutrition and overweight everywhere How do you celebrate using food? continue to be on the rise. Share ideas and think about how this applies to your action plan.

What do you need to know that would help you to eat better?

We get hungry If unprepared, what are you likely to eat?

Snacking Vending machines, fast food, and packaged food, what is your pleasure?

[43]

Activity Anatomy of a Label

Nutrition Facts
Serving Size Servings per Container Amount per serving Calories 130 1 1/4 cup (33g) About 15
WOW! Almost missed that. Why is it important? 2

Calories?
3

Your Daily Values are the percent of nutrients you need and they are based on a 2000 or 2500 calorie diet. Which is this label based on?

Calories from Fat 0 % Daily Value

1
Sodium should be less than 5% of your daily. How is this product doing? You need some fat but try healthy fat. Stay away from the fat that is solid at room temperature! How much fat is here?
5
There is no daily value for sugar. Look at the ingredients to see if it is one of the first things on the list. How many grams are in this? 6

Total Fat 0g Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 200mg Potassium 30mg Total Carbohydrates 29g Dietary Fiber <1g Sugars 4g Other Carbohydrates 25g

0%

0% 9% 1% 10% 1%

Female teens need 130% of calcium a day, not 100%. How many cups of milk are recommended? 8

With 1/2 cup milk Vitamin A Vitamin C Calcium Iron 25% 25% 0% 50% 30% 25% 15% 50%

You need a lot of vitamins, aim for 20% per item. What are we lacking? 7

Percent Daily Values based on 2000 calorie diet. Daily Values depend on your personal calorie needs. Total Fat Less than 65g Sat Fat Less than 20g Cholesterol Less than 300mg Sodium Less than 2400mg Total Carbohydrate 300g Fiber 25g

This is the range of what most people need to eat every day. How much sodium, fiber, and fat should you eat a day?
9

Activity The Anatomy of a Label

Facilitator, assign thought bubbles 1 to 15 to participants, then discuss.
[44]

If 1 cup = 1 baseball, then how many baseballs would fit in this labels box? Nutrition Facts
Serving Size Servings per Container 1 1/4 cup (33g) About 15

EQUIVALENTS 1 cup = 1 baseball or fist 1/2 cup = 1/2 baseball 1/4 cup = large egg 3 ounces = deck of cards 2 tablespoons = ping pong ball 1.5 ounces = 3 dice 1 ounce = 28 grams 1 golf ball= about an ounce 1 teaspoon = 1 die 1 gram = 1 paper clip or dime

10

Amount per serving Calories 130

Calories from Fat 0

% Daily Value Total Fat 0g Saturated Fat 0g Trans Fat 0g

Cholesterol 0mg Sodium 200mg Potassium 30mg Total Carbohydrates 29g Dietary Fiber <1g Sugars 4g Other Carbohydrates 25g

0%

0% 9% 1% 10% 1%

How much does this golf ball weigh, in grams? 11

With 1/2 cup milk

Vitamin A Vitamin C Calcium (130% teens) Iron 25% 25% 0% 50% 30% 25% 15% 50%

With 1/2 cup of added milk, this will give the average person __% of their daily calcium. How much more do teens need?
12

1/4 cup

Percent Daily Values based on 2000 calorie diet. Daily Values depend on your personal calorie needs. Total Fat Less than 65g Sat Fat Less than 20g Cholesterol Less than 300mg Sodium Less than 2400mg Total Carbohydrate 300g Fiber 25g

How much more iron does this person need to consume this day?
13

Everyone needs some fat, even when watching your waistline. What is the limit of fat suggested per day?
14

If 1 gram = the weight of a paper clip, how many paper clips of sodium should you limit yourself to

each day?
15

Activity Problem Solve with Labels

Leader, discuss the equivalent box and discuss each thought bubble.
[45]

p7

Activity Label Relay

1 1/4 cup (33g) About 15

TEAM YELLOW

Nutrition Facts Serving Size Servings per Container Amount per serving Calories 130

Calories from Fat

Directions: Count off into two teams (yellow and blue). (1) Work together with the book to answer all seven questions. (2) Use problem-solving skills to answer Step 2. (3) Next, each team member must get in line from youngest to oldest and follow the Cadence Call Out directions, in Step 3..
0

% Daily Value (DV) Total Fat 0g Saturated Fat 0g Trans Fat 0g Cholesterol 0 mg Sodium 200 mg Potassium 30 mg Total Carbohydrates 29g Dietary Fiber <1g Sugars 4g Other Carbohydrates 25g Protein 2g With 1/2 cup milk Vitamin A Vitamin C Calcium Iron 25% 25% 0% 50% 30% 25% 15% 50% 0%

0% 9% 1% 10% 1%

1. What is the DV of calcium for this product when it does not contain milk: 2. What is the DV for Iron? 3. How many grams of sugar are present? 4. How many servings are in your product? 5. Is the DV of sodium considered high or low? 6. What is the DV on the label for fiber? 7. How much more calcium would you need for the day if you ate this product?

STE P1

What food item do you think this is and why?

STEP 2

Loo k fo clu r es! ?

a. Snack Cake b. Potato Chips c.Cereal

From youngest to oldest, line up in a single file line and start marching. Count off from 1-10 going through the line as many times as it takes to get all 10 questions answered. Each participant look up your assignment so when its your turn you call out the cadence like an army sergeant. Soldiers will repeat the cadence and must do the activities that the commanding officer calls out. Whatever happens, dont stop moving.

STEP 3

In a loud rhythmic tone, call out each stanza in a 7-8 beat pattern and pause to let the group repeat.
Person 1: I dont know what youve been told (all repeat), this proteins worth __ grams of gold (all repeat). Person 2: It builds you up and helps you grow (all repeat), now jog in place til we say so. (all repeat). Person 3: Carbs rev you up, taste mighty fine (all repeat), this labels grams are __. (all repeat). Person 4: Replace the jog with jumping jacks (all repeat), dont stop now or give me smack (all repeat). Person 5: From milk well get our ________ (all repeat), add it to this product then (all repeat). Person 6: Building bone and muscle strength (all repeat), marching helps us hold our weight (all repeat). Person 7: Filling fibers good for you (all repeat), this has __ and that counts too (all repeat). Person 8: Jumping rope is good old fun (all repeat), lets do that and take a run (all repeat). Person 9: Fat is good for you and me, __ percent is the key (all repeat). Person 10: Now its time to take a rest (all repeat), march in place say ALLs the best (all repeat). All: Sound off, 1, 2, sound off, 3,4, sound off 1,2... 3, 4 (say 3,4 quick).
[46]

Cadence Call Out!

Activity Label Relay

1 1/4 cup (33g) About 15

TEAM BLUE

Nutrition Facts Serving Size Servings per Container Amount per serving Calories 130

Calories from Fat

Directions: Count off into two teams (yellow and blue). (1) Work together with the book to answer all seven questions. (2) Use problem-solving skills to answer Step 2. (3) Next, each team member must get in line from youngest to oldest and follow the Cadence Call Out directions, below.
0

% Daily Value (DV) Total Fat 0g Saturated Fat 0g Trans Fat 0g Cholesterol 0 mg Sodium 200 mg Potassium 30 mg Total Carbohydrates 29g Dietary Fiber <1g Sugars 4g Other Carbohydrates 25g Protein 2g With 1/2 cup milk Vitamin A Vitamin C Calcium Iron 25% 25% 0% 50% 30% 25% 15% 50% 0%

0% 9% 1% 10% 1%

1. What is the DV of calcium for this product when it does not contain milk: 2. What is the DV for Iron? 3. How many grams of sugar are present? 4. How many servings are in your product? 5. Is the DV of sodium considered high or low? 6. What is the DV on the label for fiber? 7. How much more calcium would you need for the day if you ate this product?

STE P1

What food item do you think this is and why?

STEP 2

Loo k fo r clu es! ?

a. Snack Cake b. Potato Chips c.Cereal

From youngest to oldest, line up in a single file line and start marching. Count off from 1-10 going through the line as many times as it takes to get all 10 questions answered. Each participant look up your assignment so when its your turn you call out the cadence like an army sergeant. Soldiers will repeat the cadence and must do the activities that the commanding officer calls out. Whatever happens, dont stop moving.

STEP 3

In a loud rhythmic tone, call out each stanza in a 7-8 beat pattern and pause to let the group repeat.
Person 1: I dont know what youve been told (all repeat), this proteins worth __ grams of gold (all repeat). Person 2: It builds you up and helps you grow (all repeat), now jog in place til we say so. (all repeat). Person 3: Carbs rev you up, taste mighty fine (all repeat), this labels grams are __. (all repeat). Person 4: Replace the jog with jumping jacks (all repeat), dont stop now or give me smack (all repeat). Person 5: From milk well get our ________ (all repeat), add it to this product then (all repeat). Person 6: Building bone and muscle strength (all repeat), marching helps us hold our weight (all repeat). Person 7: Filling fibers good for you (all repeat), this has __ and that counts too (all repeat). Person 8: Jumping rope is good old fun (all repeat), lets do that and take a run (all repeat). Person 9: Fat is good for you and me, __ percent is the key (all repeat). Person 10: Now its time to take a rest (all repeat), march in place say ALLs the best (all repeat). All: Sound off, 1,2, sound off, 3, 4, sound off 1, 2... 3, 4 (say 3, 4 quick).
[47]

Cadence Call Out!

Activity Planning
Too many food choices
F

As a group, complete the brainstorming activity by writing possible SOLUTIONS to each dilemma that could cause overeating. Write additional problems in the blank boxes and fill in the diamonds with the groups solutions.
I get so hungry

Need more knowledge

Emotional comfort

Our culture celebrates food, its everywhere.

Need to move more

Go to www.
choosemyplate.gov

Pack lunch and snacks.

Eat more fruit &veggies.

Reward yourself with fun...

Learn to dance or play tennis.

S LARGE PORTIONS; Today, it is not uncommon to be served 2-3 times the amount of food you O actually need when you go out to eat. Good deal, but ask for a to-go box or share with a friend to cut L back on large portions. U POOR SNACK CHOICES: Snacks can be like mini meals that contain a variety of healthy foods. T Already prepared snacks might be pre-packaged I but are also known to pack on the pounds. BEVERAGE CHOICE: Some experts say that O soda and juice are the cause of much of the obesity in America. One large sweet drink can N easily adds 700 calories worth of sugar, 1/3 of the food allowance, and NONE of the nutrients. Water, S

RESOLUTIONS &

FAST-FOOD: Loaded with extra calories, sugar,

and fat, fast-food always has us coming back for more. The portion size, taste, and ease keep us loyal, paying customers. If you must go through the drive thru, how can you downsize your desires?

SATISFY HUNGER: When hunger strikes, our

primal instincts take control as we hunt for satisfying and filling food. To curb your hunger, fill up with bulky fruits and vegetables, lots of fiber from whole grains, and your hunger monster will never know. Shhhhhh!

From the baby shower to retirement, celebrations center around food. There are a variety of ways to be festive. Question on the other hand, has 0 calories and we need 8 traditions and motivations, Weve always done it cups a day. [48] that way just doesnt cut it anymore.

CELEBRATIONS:

Session 4 Planning Nutrition

Write this down: Until the next session, take time each day to write down a brief description of your day. Include the date, time you wake up, get dressed, go to school, do homework, and so on. This will be helpful throughout the remainder of the planning process.

Directions: the last five minutes of each session is used to complete Reflections. All effort should be made to complete assignments as a group, but if running short on time, make note of the stopping point and complete this assignment on your own (see webpage). Reflections is the priority activity.

REFLECTIONS
How can you use food labels and other tools in this session to help you plan for your goals?

Weve all heard of fad diets. Why is it important to use credible information when deciding what you are going to eat or how active you are going to be?

At school and in many restaurants, food labels are not always available. What are some things that these places could do so that adolescents can make informed and healthy decisions?

Why should those you lead trust you? Where will you take them?

Session 4 Evaluation is in the Toolbox.