Chapter 10Nutritionfor Health

Lesson 4Planning Mealsand Snacks

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Teacher’s notes are available in the notes section of this presentation.

empty calorie foods

Foods that offer few, if any, nutrients but do supply calories

The amount of nutrients relative to the number of calories they provide

nutrient density

In this lesson, you will learn to

explain why breakfast is important.

describe meal planning tips.

identify healthy ways to snack.

Finding the Main Idea

For each of the main

sections in this lesson,

write one sentence that

states the main idea in

the section.

Major Headings in this Lesson

• Planning Healthy Meals

• Breakfast: Start the Day Out Right

• Lunch and Dinner

• Snacking Smart

• Eating Out, Eating Right

Planning Healthy Meals

Variety

Moderation

Balance

Variety makes meals and snacks more nutritious and interesting.

Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt.

Maintain a healthy weight by not eating more calories than your body can burn.

Breakfast: Start the Day Out Right

After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.

Breakfast provides the fuel you will need later in the morning.

Breakfast: Start the Day Out Right

Any food that supplies calories and nutrients can be part of a healthful breakfast.

Round out your meal with a cup of fruit and a glass of low-fat milk.

Lunch and Dinner

Eating four or five small meals spread out over the whole day will help keep your body burning calories throughout the day.

Lunch and Dinner

Vary your proteins.

Use limited amounts of fats, sugars, and salt.

Avoid empty-calorie foods.

Balance your eating plan.

empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

Snacking Smart

Pay attention to what you are eating.– Eating absent-mindedly can lead to overeating.

Avoid snacking just before mealtime.

Choose healthy foods as snacks.

Snacking Smart

Nutrient density is an important factor to consider when choosing snack foods.

nutrient density The amount of nutrients relative to the number of calories they provide

Snacking Smart

FoodCalories from Fat

Food Group Equivalent

Air-popped popcorn, plain, 1 cup 0 1 cup Grains

Applesauce, ½ cup 0 ½ cup Fruit

Gelatin with ½ cup sliced banana 0 ½ cup Fruit

Graham crackers, 2 2 1 ounce Grains

1½ ounces of low-fat cheese and 4 saltines

521 ounce Grains, 1 cup Milk

Eating Out, Eating Right

Tips for Eating Out

Order an appetizer as your meal.Order an appetizer as your meal.

If you order a main course, eat only half and take the other half home.If you order a main course, eat only half and take the other half home.

Check the menu for heart-healthy selections.Check the menu for heart-healthy selections.

Select foods that are grilled, broiled, or roasted, instead of fried.Select foods that are grilled, broiled, or roasted, instead of fried.

Ask for salad dressing, sauces, gravies, and other toppings on the side.Ask for salad dressing, sauces, gravies, and other toppings on the side.

What I Learned

Vocabulary What makes food an empty-calorie food?

Lesson 4 Review

What I Learned

Recall Why is breakfast important?

Lesson 4 Review

What I Learned

Identify Give three meal-planning tips that can add variety, moderation, and balance to your eating plan.

Lesson 4 Review

Thinking Critically

Explain How can you avoid overeating when you eat at a restaurant?

Lesson 4 Review

Thinking Critically

Apply You are hungry, but dinner is still an hour away. Can you think of a snack that would help you feel less hungry but still leave you ready to eat dinner? How much of the snack food do you think you should eat?

Lesson 4 Review

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Chapter 10Nutritionfor Health

Lesson 4Planning Meals and Snacks

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>> Chapter 10 Assessment