PG #10 – Assessing valid information about healthy food to make informed nutritional choices

Miss Lawley

Core 4 PE

PG#10 Proficiency Scale

Scale Description

4.0 Student can transfer knowledge of accessing valid information about healthy foods into a balanced nutritional plan

3.5 In addition to score 3.0 performance, in depth inferences and applications with partial success

3.0 Student identifies relationships between current health related research and healthy nutritional choices

2.5 2.0 plus partial knowledge of 3.0

2.0 Student defines current reliable healthy nutritional sources

1.5 Student exhibits partial understanding of some of the what constitutes a reliable source of valid information about healthy food to make informed nutritional choices

1.0 Student has an incomplete understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices

0.5 Student exhibits very limited understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices

0.0 Student exhibits no understanding of what constitutes a reliable source of valid information about healthy food to make informed nutritional choices

My Plate requirements for each meal

50% combination of fruits and vegetables

8 oz serving of dairy

25% whole grains

25% lean protein

How much water do I need a day?

Generally everyone needs a minimum of 64 oz every day

BUT if you weigh more than 128 pounds then you need to take your weight and divide by 2 – that’s how many ounces you should be drinking daily

Example: 150 pounds/2 = 75 pounds = 75 ounces of water/day

If you’re active then you’ll likely need MORE

(Yes there is water found in some foods such as fruits and vegetables but it won’t hurt to get the additional water directly to meet your minimum 64 oz recommendation. Remember – it’s good for you!)

Balanced Diet tips

Eat different types of foods from various food groups

Focus on eating COMPLEX carbohydrates, LEAN proteins and LOTS of fruits and vegetables

30% of your caloric intake should come from (healthy) fats

15% of your caloric intake should come from (lean) proteins

55% of your caloric intake should come from (complex) carbohydrates

Proteins

Complete

Beef

Chicken/Turkey

Pork

Fish

Shellfish/crustaceans

Wild game

Incomplete

Beans

Nuts

Legumes

Seeds

Soy/tofu

Rice

Carbohydrates

Complex

Whole wheat pasta

Whole wheat bread

Oats

Brown/wild rice

Quinoa

(most) vegetables

(most) fruits

Simple

Sugar

Candy

Pastries

Soda

(most) juice

Many low-fat/non-fat items

Fats

Awesome

Avocado

Salmon/trout

Nuts

Beans (usually very low fat)

Olive/canola/peanut oils

Not awesome

Baked goods

Packaged goods

Red meat (eat in moderation)

Animal fats in general (milk, cheese, butter, eggs)

Vegetable oil

Web MD’s advice on lowering fat intake

Here are tips to help you reduce the total amount of fat in your diet and make sure the fats you consume are the healthy ones: Choose a diet rich in whole grains, fruits, and vegetables.

Try a vegetarian meal, with plenty of beans, once a week.

Select dairy products that are skim or low-fat.

Experiment with light and reduced-fat salad dressings.

Replace fattier sauces with vinegars, mustards, and lemon juice.

When using fats, do so sparingly. Try to use unsaturated liquid oils, such as canola or olive, instead of butter or partially hydrogenated margarine.

Limit your consumption of high-fat foods, such as processed foods, fried foods, sweets, and desserts.

When cooking, substitute the lower-fat alternative (for example, low-fat sour cream or low-fat cream cheese) whenever possible

http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

WebMD’s Healthy Shopping Guide and List

http://www.webmd.com/diet/printable/healthy-grocery-shopping-list

Library resources

Library Main Page: http://www.tamdistrict.org/domain/482

Health and Wellness databases: http://www.tamdistrict.org/Page/8445

Library Catalog: http://www.tamdistrict.org/Page/2524

How to cite your sources: http://www.tamdistrict.org/Page/2525