High School

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High School Nutrition and Fitness
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Project Sponsors

• USDA project funded through the Food Stamp
  Program

• School District of Philadelphia

• Nutrition Center,
  Department of Bioscience Biotechnology
  Drexel University
  

Funded by the PENNSYLVANIA NUTRITION EDUCATION
TRACKS, a part of USDAs Food Stamp Program. To
find out how the Food Stamp Program can help you
buy healthy foods, contact the PA Department of
Public Welfares tool-free helpline at
800-692-7462. This institution is an equal
opportunity provider and employer.
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Pop Quiz Which meal has the least amount of fat?
1 Quarter Pound Burger with cheese, large fries
and diet soda
54 grams
2 Crispy chicken salad with 2 oz of creamy
Caesar dressing and regular soda
34 grams
3 Taco Salad and bottled water
48 grams
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Beverages
Healthy Choices
Whats Important ??
Fast Food
Fitness
Breakfast
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Healthy Choices
The Food Guide Pyramid
Fats Sweets sparingly
Dairy 2-3
Meat 2-3
Vegetables 3-5
Fruits 2-4
Grains 6-11
So how many servings are we supposed to eat from
each of these groups anyway?
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The New Pyramid

• 2005 Dietary Guidelines
• Make 1/2 your grains whole grains
• Importance of fruits veggies
• Eat plenty of calcium-rich foods
• Find your balance between food and physical
  activity
• Reduce your intake of added sugar

Fruits
Grains
Veggies
Oils
Meat Beans
Dairy
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What is the difference between a
SERVING and a HELPING
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Serving Sizes
Serving size will be on the Nutrition Facts label
of packages
The Food Guide Pyramid also had serving sizes
that are important
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Portion distortion!

• 6.5 oz 88 calories
• 12 oz 160 calories
• 20 oz 266 calories
• Increase of 178 calories!

Source http//www.ci.lincoln.ne.us/.../
0203/qtr2/drinks.htm
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Some Serving Size Examples
Baseball 1 cup of cereal
Small computer mouse 1/2 cup chopped fruit
Two 9-volt batteries 1 1/2 oz of cheese
Deck of cards 2-3 oz of meat
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Where do I get Energy?
Energy and Fuel comes from food and is measured
in Calories
Calories come from

• Carbohydrates
• Protein
• Fat

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Carbohydrates
Best fuel for our bodies
Choose foods high in fiber - whole grains,
vegetables, fruits, beans
Milk Yogurt
Vegetables
Beans
Fruits
Whole grains
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US Dietary Guidelines
Where your calories should be coming from?
A healthy diet consists of choosing the
recommended number of servings from each of the
different food groups
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55
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If you are eating about 2000 calories a day
Carbohydrates Protein Fat
275 grams
75 grams
66 grams
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How to Spot a Fad Diet
a.k.a. Unhealthy Ways to Lose Weight
What to Avoid
Quick fixes and fast weight loss or gain
Entire food groups are left out
Relies on meal substitutes or special foods
Requires the use of supplements
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The Secret to maintaining a healthy weight
Energy In All the food you eat
Energy Out All the activity you do

must equal
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Importance of Breakfast

• When was the last time you ate? The night before
  at dinner?
• Why is skipping breakfast such a big mistake?
• What are some reasons why you skip breakfast?

A High Energy Breakfast a High Energy Day
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Skipping Breakfast
Can lead to weight gain By causing you to
over-eat later in the day. Over time it can slow
your metabolic rate.
If you start the day with an Empty Tank Your body
will need to work extra hard to get energy
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Breakfast Ideas

• Set your alarm 10-15 minutes earlier
• Have grab and go foods in the house
• Microwave leftovers
• Get organized the night before

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More Breakfast Ideas

• Bagel with peanut butter
• Pack of crackers
• Fruit
• Granola bar
• Instant oatmeal
• Yogurt
• Graham crackers
• Cereal

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Fast Food ???
What is the healthiest choice when it comes to
fast food ?
?
?
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Before

• What you might choose
• Quarter Pound Burger w/cheese
• Large Fries
• Large Milkshake

Grams of Fat
Totals
1770
Calories
68
Grams of Fat
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Fast Food Make-Over
After
Grilled Chicken Sandwich
Small Fries and Water
Totals
Calories
630
Grams of Fat
Grams of Fat
27
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Healthful Hints
Fast Food

• Choose vegetable topped pizza - skip fatty meat
  toppings
• Choose grilled chicken - skip fried foods
• Choose smaller portions - skip super size
• Other good choices baked potato, side salads,
  bean burritos, frozen yogurt

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More Healthful Hints
Restaurants

• Take half home for another meal or share with a
  friend
• Use salsa and mustard instead of mayonnaise or
  oil
• Order water or diet beverages
• Skip fried foods with breading or remove breading

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More Healthful Hints
School
If you have practice or work after school store
snacks in your locker or gym bag

• Cafeteria
• Add fruit/veg when you can
• Skip mayo, fried foods, and anything greasy
• Buy water

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Future Health
Healthy artery normal blood flow
Soit is important to choose healthy foods to
help prevent
Plaque deposits less blood flow

• High blood pressure
• High cholesterol
• Heart disease

• Strokes
• Diabetes

• Cancer
• Weight gain

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Healthy Beverages
Lower your intake of sugar
Limit soft drinks, soda, fruit drinks, sweetened
iced tea
They have many calories and few vitamins or
minerals

• Weight gain
• Tooth decay

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Healthy Snacks
Choose snacks low in sugar too! Make healthier
decisions today

• Fig bars, vanilla wafers, or graham crackers
• Peanuts
• Yogurt or pudding
• Pretzels
• String cheese

• Fresh fruit
• Baby carrots or other raw veggies
• Granola bars
• Crackers
• Dried fruit

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Physical Activity Fitness
How much do we need??

• At least 30-60 minutes most days of the week
  (preferably daily)
• Choose activities that you enjoy and will do
  regularly

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Examples
Walk more, drive less get off the bus a few
stops early
Walk up stairs instead of taking the elevator or
escalator
Find friends or family to join you dance,
basketball, bike, walk, jog, jump rope
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Setting Healthy Goals

• Be specific
• Put it in writing
• Set realistic goals
• Develop an action plan
• Believe in yourself
• Be flexible
• Reward yourself