Lesson at a Glance
HealthSmart Actions
Student Book
The HealthSmart Actions student book reinforces the HealthSmart lessons. Using HealthSmart
Actions enables students to acquire knowledge essential to the practice of health behaviors and an
opportunity to take responsibility for planning their own health behaviors.
MyPlate
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Actions pages are
reproduced in the
Teacher Guide for
reference. Instructional
rationales are provided.
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Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups.
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Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
HealthSmart
Vegetables: 2–4 cups a day
Fruit: 1½–2½ cups a day
Grains: 5–10 ounces a day
Actions
MyPlate
(at least half whole grains)
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Nutrition & Physical Activity
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I read and followed directions.
My work is neat and complete.
This is my best work.
Middle School
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Self-Check
© ETR Associates
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Dairy: 3 cups a day
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Protein: 5–7 ounces a day
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Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups.
min
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pro
erals
Vegetables: 2–4 cups a day
Fruit: 1½–2½ cups a day
Protein: 5–7 ounces a day
Dairy: 3 cups a day
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Grains: 5–10 ounces a day
(at least half whole grains)
✓
Self-Check
I read and followed directions.
My work is neat and complete.
This is my best work.
© ETR Associates
Middle School
Nutrition & Physical Activity
3
Instructional rationale: This activity sheet presents MyPlate.
It provides essential knowledge that increases students’ power to
improve their dietary practices.
Nutrition & Physical Activity
Nutrition & Physical Activity
7
ix
Lesson 1
Healthy Eating & Me
Activity 1
What Should I Eat & How Much?
Student Objectives
Students will
1.Recognize key nutrients the body needs.
2.Determine the amount they should eat daily from each food group.
3.Recognize amounts for each food group.
4.Shape peer norms that value eating from the food groups in MyPlate.
5.Analyze a day’s worth of meals to determine if the MyPlate
recommendations have been met.
Time
45
minutes
Materials & Preparation
• Samples of a variety of foods. Examples:
— cereal (1 cup)
— fruit (small=23⁄8” diameter)
— milk (8 oz.)
— vegetable (1/2 cup)
1
— cheese (1 ⁄2 oz.)
— peanut butter (1 tablespoon)
• Measuring cups.
• Review Key Nutrients for Your Body (HealthSmart Actions page 2).
• Review MyPlate for Teens (HealthSmart Actions page 3).
• Review How Much Should I Eat? (HealthSmart Actions pages 4–5).
• Review Food Detective (HealthSmart Actions pages 6–7).
• Review Food Detective Key (pp. 12-13).
(Note: Students with access to the Internet can analyze their eating patterns and get
personalized recommendations for how much they should eat based on their gender, age and
activity habits by visiting the USDA MyPlate website at www.choosemyplate.gov.)
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Middle School
Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
HealthSmart
K
1
Actions
Page
ey Nutrients for Your Body
Nutrients are the body’s building blocks.
Nutrients are divided into 6 categories.
Carbohydrates
are the main part
of most human diets. They provide the body’s
most important source of energy.
There are 2 types of carbohydrates:
■
Complex carbohydrates include starches, glycogen
and some forms of fiber. At least half of your calories
should come from complex carbohydrates. Foods that
have complex carbohydrates include bread, cereal,
pasta, vegetables, fruits, beans and grains.
■
Simple carbohydrates are sugars such as glucose,
fructose and sucrose. These should be limited because
they don’t add a lot of vitamins and minerals to the
body. They can also cause weight gain. They include
foods such as fruit drinks, candy, cake and cookies.
3
4
Fats are compounds that include solid
fats and oils. A little fat is found in almost
all foods.
The body needs a certain amount of fat to:
■
■
■
Insulate against cold.
■
Protect internal organs.
Provide energy for muscles.
Provide a layer of padding between skin
and muscles.
Too much saturated fat can cause health problems,
including heart disease and cancer. Trans fats are
found in many processed foods. Trans fats are similar
to saturated fat and also cause health problems.
The healthiest sources of fat are fish, nuts and
vegetable oils, which contain unsaturated fat. Only
25–35% of your total calories should come from fat.
Proteins
help make skin, muscle and bone. They are needed to help repair
damaged tissue. Too much protein doesn’t build more muscles. Instead, it’s burned for
energy, just as carbohydrates are. About 10–30% of your calories should come from
proteins. Protein is found in meat, eggs, dried beans and nuts.
Vitamins
help control
body processes
such as digestion,
metabolism, hormone
development, wound
healing and nerve function.
Vitamins help the body
produce energy. Vitamins
are found in all food groups.
2
2
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Nutrition & Physical Activity
5
Minerals
contribute to bone
growth, water balance,
metabolism, and nerve
and muscle function. More
than 20 minerals are needed to
be healthy. Common minerals
include calcium, sodium,
potassium, iron and zinc.
Minerals are found in all food
groups.
6
Water makes up
50–75% of your body
weight. Water is so
important that your body
can’t live for more than a few days
without it.
Water has many functions,
including helping to carry nutrients
and oxygen throughout the body and
helping in digestion. It’s important to
drink at least 8 glasses of water a day.
Middle School
© ETR Associates
Instructional rationale: This reading sheet presents information
regarding the 6 key nutrients. It provides essential knowledge that
increases students’ power to improve their dietary practices.
Nutrition & Physical Activity
5
Activity 1 • What Should I Eat & How Much?
Lesson 1 • Healthy Eating & Me
Teaching Steps
Explain
There are 6 key nutrients your body needs to stay healthy.
Read
Direct students to turn to Key Nutrients for Your Body on page 2 of
HealthSmart Actions.
Have students read the information aloud.
Explain
MyPlate was created to help you get key nutrients from the food you
eat every day.
Read
Direct students to turn to the MyPlate for Teens on page 3 of
HealthSmart Actions.
Explain
The amounts shown on this MyPlate chart are what’s recommended
for teens. Younger, less active teens should eat the smaller amounts.
Older, more active teens can eat more.
• Grains— 5–10 ounces. This group gives your body complex
carbohydrates, vitamins and minerals.
• Vegetables— 2–4 cups. This group gives your body complex
carbohydrates, vitamins and minerals.
• Fruits—11⁄2–21⁄2 cups. This group gives your body complex
carbohydrates, vitamins and minerals.
• Dairy—3 cups. This group gives your body protein, vitamins
and minerals.
• Protein—5–7 ounces. This group includes meat and beans and
gives your body vitamins and minerals as well as protein.
You also need a small amount of healthy oils each day. Oils are not a
food group, but do provide essential nutrients. Most teens should have
5–6 teaspoons a day. Nuts, fish and vegetable oils are healthy sources.
(continued)
6
Middle School
Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
HealthSmart
Actions
MyPlate
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Directions: Review MyPlate, then list your 2 favorite foods from the 5 food groups.
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Vegetables: 2–4 cups a day
Fruit: 1½–2½ cups a day
Protein: 5–7 ounces a day
Dairy: 3 cups a day
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Grains: 5–10 ounces a day
(at least half whole grains)
✓
Self-Check
I read and followed directions.
My work is neat and complete.
This is my best work.
© ETR Associates
Middle School
Nutrition & Physical Activity
3
Instructional rationale: This activity sheet presents MyPlate.
It provides essential knowledge that increases students’ power to
improve their dietary practices.
Nutrition & Physical Activity
7
Activity 1 • What Should I Eat & How Much?
Lesson 1 • Healthy Eating & Me
HealthSmart
Actions
Fruits
Pages
4–5
These all count as 1/2 cup of fruit:
1 small fruit (apple, orange, pear, peach)
1/4 cup dried fruit
You need
1 1⁄2 –21⁄2 cups
of fruit a day.
I
How Much Should Eat?
This is 1/4 cup
of dried fruit.
It’s the size of a
large egg. It counts
as 1/2 cup of fruit.
1/2 cup canned fruit
1/2 cup 100% fruit juice
Dairy
These all count as
1 cup of dairy:
You need
3 cups
1 cup (8 ounces)
of dairy a day.
milk or yogurt
1 cup calcium-fortified soymilk
11⁄2 ounces cheese (or 2 slices)
2 cups cottage cheese
This is 1 1⁄2 ounces
1 cup frozen yogurt
of cheese. It’s the
Grains
These all count as 1 ounce of grains:
1 slice bread
6-inch tortilla
1/2 hot dog bun or
hamburger bun
1 cup cold cereal
1/2 cup cooked cereal
1/2 cup rice
1/2 small bagel
1/2 English muffin
1/2 cup pasta
5 whole-wheat crackers
size of 6 dice.
It counts as 1 cup
of adairy.
You need 5–10 ounces
This is 1 cup of spaghetti. It’s the size of
baseball.
of grains a day.
It counts as 2 ounces of grains.
Protein
These all count as
1 ounce of protein:
You need
5–7 ounces
of protein foods a day.
You need
Vegetables
2–4 cups
of vegetables
a day.
These all count as
1/2 cup of vegetables:
1 ounce cooked lean meat, poultry, or fish
(a small hamburger patty is about 3 ounces)
1/2 cup cooked vegetables
1 egg
This is 3 ounces 1/2 cup raw chopped vegetables
1/4 cup tofu
of cooked chicken.1 cup raw leafy vegetables
1/4 cup cooked beans or peas
It’s the size of a 1/2 cup vegetable juice
1 tablespoon peanut butter
deck of cards. It
1/2 medium baked potato
1/2 ounce nuts or seeds
counts as 3 ounces
(12 almonds)
1/2 cup mashed potatoes
of protein.
1/2 cup tomato sauce
This is 1/2 cup of mashed potatoes. It’s the size of
a lightbulb. It counts as 1/2 cup of vegetables.
© ETR Associates
4
Nutrition & Physical Activity
Middle School
5
Nutrition & Physical Activity
Middle School
© ETR Associates
Instructional rationale: This reading sheet provides information on
recommended quantities for the various food groups. It provides essential
knowledge that increases students’ power to improve their dietary practices.
8
Middle School
Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
Teaching Steps
(continued)
Complete & Share
Write your 2 favorite foods from each group on the lines provided.
After students have had enough time to write their responses, ask them
to share their answers with a partner. The partner should check to make
sure each food written down is a part of the corresponding food group.
Be prepared to answer questions about what food group a food is in.
Survey
How many of you think it’s difficult to eat the recommended amount
from each food group every day? Why?
Summarize
Sometimes people eat more than they should and sometimes they eat
less than they should because they don’t understand how much they
should be eating.
Read
Direct students to turn to How Much Should I Eat? on page 4 of
HealthSmart Actions.
Read & Discuss
Review each food group 1 at a time. After reviewing each group, show
students a sample of a measured amount of a food from that group.
Emphasize that people may eat 2–3 ounces of certain foods at a time
(e.g., cereal, pasta, meat).
(Note: The amounts listed for beans, eggs, nuts and tofu are equivalent to
1 ounce of lean meat. Students who follow a vegetarian diet will need to
eat more of these foods to get the same amount of protein.)
Survey
After seeing the amounts you should eat from each food group, how
many of you think it’s easy to eat the daily recommendations for each
food group?
(continued)
Nutrition & Physical Activity
9
Activity 1 • What Should I Eat & How Much?
Lesson 1 • Healthy Eating & Me
HealthSmart
Actions
Pages
6–7
Food Detective
Directions: Jamie is a 12-year-old boy who is moderately active. Look at the
table below and circle how many calories Jamie needs each day. Then circle the
amount from each food group Jamie should eat each day.
Then look at what Jamie ate today. Be a food detective and count how much Jamie
ate from each food group. (The lists on pages 4 and 5 can help you.) List your
answers in the space provided. Then answer the questions.
Calories needed each day:
Inactive
Moderately Active
Active
Males
11–14
1,600–2,000
2,000–2,400
2,200–2,800
Females
11–14
1,600–1,800
1,800–2,000
2,000–2,400
Daily food amounts:
Calorie Level
1,600
1,800
2,000
2,200
2,400
2,600
2,800
Grains
5 oz.
6 oz.
6 oz.
7 oz.
8 oz.
9 oz.
10 oz.
Vegetables
2.0 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
Fruits
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
Dairy
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Protein
5 oz.
5 oz.
5.5 oz.
6 oz.
6.5 oz.
6.5 oz.
7 oz.
Oils
5 tsp.
5 tsp.
6 tsp.
6 tsp.
7 tsp.
8 tsp.
8 tsp.
What Jamie Ate Today
Breakfast
Lunch
Snack
Dinner
2 cups of cold cereal
1 cup of milk
1 cup of orange juice
double hamburger with 2
slices of cheese on a bun
1 tablespoon* of mayonnaise
2-ounce bag of potato chips
16-ounce soft drink
16-ounce soft drink
2-ounce bag of
tortilla chips
candy bar
2 cups of pasta with
1/2 cup of tomato sauce
1 cup of salad with
2 tablespoons of dressing
1 piece of garlic bread
1 cup of frozen yogurt
* 1 tablespoon = 3 teaspoons
6
Grains
Vegetables
Fruit
Dairy
Protein
Oils
ounces
cups
cups
cups
ounces
teaspoons
Nutrition & Physical Activity
Middle School
© ETR Associates
Instructional rationale: This activity sheet helps students apply what
they’ve learned about MyPlate. It builds a personal value and shapes a
peer norm for planning a healthy diet.
10
Middle School
Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
Teaching Steps
(continued)
Complete & Discuss
Direct students to turn to Food Detective on page 6 of Health­Smart
Actions.
Review the directions and allow students time to complete the activity
sheet. When students have finished, use the Food Detective Key teacher
page (pp. 12-13) to review their responses.
Summarize
It is important to know the food groups and how much you need to
eat from each. Following MyPlate recommendations will help you eat
healthy each day.
Assessment Benchmarks
Students:
1. Recognized key nutrients the body needs by:
Reading and discussing the Key Nutrients for Your Body
­reading sheet.
2. Determined the amount they should eat daily from each food
group by:
Reviewing the MyPlate for Teens activity sheet.
Completing the Food Detective activity sheet.
3. Recognized amounts for each food group by:
Reviewing the How Much Should I Eat? reading sheet.
Completing the Food Detective activity sheet.
4. Shaped peer norms that value eating from the food groups in
MyPlate by:
Sharing with a partner their favorite foods from each food group.
Discussing the Food Detective activity sheet.
5. Analyzed a day’s worth of meals to determine if the MyPlate recommendations have been met by:
Completing the Food Detective activity sheet.
Nutrition & Physical Activity
11
Activity 1 • What Should I Eat & How Much?
Lesson 1 • Healthy Eating & Me
Teacher Page
Food Detective
Key
Directions: Jamie is a 12-year-old boy who is moderately active. Look at the
table below and circle how many calories Jamie needs each day. Then circle the
amount from each food group Jamie should eat each day.
Then look at what Jamie ate today. Be a food detective and count how much Jamie
ate from each food group. (The lists on pages 4 and 5 can help you.) List your
answers in the space provided. Then answer the questions.
Calories needed each day:
Inactive
Moderately Active
Active
Males
11–14
1,600–2,000
2,000–2,400
2,200–2,800
Females
11–14
1,600–1,800
1,800–2,000
2,000–2,400
Daily food amounts:
Calorie Level
1,600
1,800
2,000
2,200
2,400
2,600
2,800
Grains
5 oz.
6 oz.
6 oz.
7 oz.
8 oz.
9 oz.
10 oz.
Vegetables
2.0 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
Fruits
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
Dairy
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Protein
5 oz.
5 oz.
5.5 oz.
6 oz.
6.5 oz.
6.5 oz.
7 oz.
Oils
5 tsp.
5 tsp.
6 tsp.
6 tsp.
7 tsp.
8 tsp.
8 tsp.
What Jamie Ate Today
Breakfast
Lunch
Snack
Dinner
2 cups of cold cereal
1 cup of milk
1 cup of orange juice
double hamburger with 2
slices of cheese on a bun
1 tablespoon* of mayonnaise
2-ounce bag of potato chips
16-ounce soft drink
16-ounce soft drink
2-ounce bag of
tortilla chips
candy bar
2 cups of pasta with
1/2 cup of tomato sauce
1 cup of salad with
2 tablespoons of dressing
1 piece of garlic bread
1 cup of frozen yogurt
* 1 tablespoon = 3 teaspoons
Grains
12
6
Vegetables
Fruit
Dairy
Protein
9
1
1
3
6
ounces
cups
cups
cups
ounces
Nutrition & Physical Activity
Middle School
Oils
9
teaspoons
© ETR Associates
Middle School
Lesson 1 • Healthy Eating & Me
Activity 1 • What Should I Eat & How Much?
Teacher Page
–
What could Jamie add or remove to be sure to eat the correct
amount from each food group?
+
Add
Remove
fruits
vegetables
more salad at dinner
soft drinks
chips or candy bar
garlic bread
1 tablespoon of oil
What changes could Jamie make to eat healthier?
Jamie could choose water instead of soft drinks and eat fruits and
vegetables instead of candy or chips.
Make up a menu for 1 meal that would improve Jamie’s nutrition
for the day.
Jamie’s new menu:
Answers will vary, but should include more fruits and vegetables,
less oil and a little less grain.
What About You?
Answers will vary.
How many calories should you eat each day? ____________
How much food from each food group should you eat each day?
Grains
Vegetables
Fruit
Dairy
Protein
Oils
ounces
cups
cups
cups
ounces
teaspoons
Answers will vary based on age,
gender and activity level.
© ETR Associates
Nutrition & Physical Activity
Middle School
✓
Self-Check
Nutrition & Physical Activity
I read and followed directions.
My work is neat and complete.
This is my best work.
7
13
Activity 2 • Assessing My Eating Habits
Lesson 1 • Healthy Eating & Me
Teaching Steps
Explain
Nutritionists have spent many decades researching how to eat healthy.
They have created guidelines to help.
Today, you are going to take a look at your own eating habits and
learn some of the guidelines for healthy eating. You will have a chance
to see how well you meet each guideline.
Read & Complete
Direct students to turn to Assessing My Eating Habits on page 8 of
HealthSmart Actions.
Have students read Guideline 1 aloud and discuss. Direct them to
­complete the How I’m Doing assessment. After completing the
assessment, have them list one way they could improve in this area.
(Note: The recommended amounts on the activity sheet are based on
MyPlate for teens, which covers a range of ages and activity levels.
You may want to refer students to the MyPlate website at www.
choosemyplate.gov, where they can tailor the recommendations based on
their own gender, age and activity level.)
Survey
What is 1 way you can improve in this area?
Encourage students to share their suggestions for improvement.
Repeat the process for Guidelines 2 through 5.
Summarize
Good eating habits keep your body strong, fit and healthy. Following
these guidelines will help you stay healthy.
(Note: When students are deciding what diet or physical activity behavior
to change toward the end of the unit, refer them back to the Assessing
My Eating Habits activity sheet to help them determine the behavior
they want to change.)
16
Middle School
Activity 5 • Reading a Food Label
Lesson 1 • Healthy Eating & Me
Teaching Steps
(continued)
Summarize
Knowing the amount of food in the serving size listed on the label
can help determine nutrients and the calories for the food you eat. For
example, if you eat 3 cups of cereal for breakfast, and the serving size
on the food label is 1 cup, you would have to multiply the nutrients
and calories by 3 to determine how much you were getting.
(Note: Amounts that help fulfill the daily recommendations of MyPlate may
be different from the “serving sizes” noted on food labels. It can be confusing
to directly compare the two. The quantities are different because they serve
different purposes. MyPlate’s goal is to help people meet daily nutrient
recommendations. The serving sizes on food labels are designed so that foods
can be compared with one another.)
Ask & Discuss
Why is the information about calories from fat included on the label?
Summarize
This information is included to help you follow guidelines that
recommend that teens get no more than 25–35% of their daily calories
from fat.
Ask & Discuss
Why should you limit the amount of fat, saturated fat, trans fat,
cholesterol and sodium?
Summarize
Eating too much fat, cholesterol and sodium (salt) may increase your
chance of getting heart disease, certain types of cancer and high blood
pressure.
Ask & Discuss
Why should you make sure you get enough of dietary fiber, vitamins
A and C, calcium and iron?
Summarize
Eating the appropriate amount of nutrients promotes health and can
help reduce the risk of some diseases. For example, getting enough
calcium can help keep your bones strong.
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Middle School