Training Module
Page Unified School District
Created Spring 2007
Table of Contents
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175
177
Introduction
Fitness for Life
Learn More about Physical Activity
Healthy Diet for Life
Critical Nutrients
Phytochemicals
Get the Most for Your Calories
Steps to Improve Your Diet
Portion Distortion
What Do Our Diets Costs?
Monetary Costs
Nutritional Costs
Time to complete training module
Time Costs
is about 1 ½ to 2 hours.
Health Costs
Taste
Nutrients
Guidelines for a Healthy Lifestyle
Teacher Resources
Module Sources
Contributors
• As educators we can make a big
difference in the attitudes children
form about foods. Modeling and
educating about healthy eating
habits will help children learn to
enjoy trying new foods and create
life long healthy eating habits.
• As we begin to change the nutritional
environment at school and in our homes we
will find new foods that we crave and enjoy
and we will find that nutrient dense foods
packed with wide varieties of nutrients will
help us live healthier longer lives and will
replace foods that we once considered our
favorites.
Fitness for Life
We have an understanding as Americans of the importance of
staying physically fit through out our lives. However, our lifestyles
often do not fully match this understanding. It is the goal of this
training to help you realize the true benefits of better nutrition and
physical activity and assist you in making changes in your lifestyle
that will bring you a longer, happier, and healthier life.
Fitness for Life
Flexibility
The 3 types of body activities we need are:
Strength Training
Aerobic Fitness
Flexibility
Strength
Each provides unique benefits to our bodies!
Aerobic
Health Benefits of Any Type of Physical Activity
•Reduces the risk of premature death
•Reduces the risk of developing diabetes
•Maintains a fit body weight
•Increases your energy level
•Reduces depression and anxiety
Adults need at least 30 to 60
minutes each day &
90 minutes to loose weight!
Children need at least 60
minutes each day!
•Improves your lymph system function to better remove body toxins
•Reduces the risk of developing and/or dying from heart disease
•Reduces high blood pressure & risk of developing high blood pressure
•Improves regularity and colon health, reducing risk of colon cancer
•Improves blood profile (cholesterol, triglycerides, homocystein)
•Sets your metabolism to burn calories more efficiently
•Builds and maintains healthy muscles, bones, and joints
•Improves psychological well-being---you feel good
•Reduces stress & improves immune function
•Enhances brain function and memory
Benefits of Aerobic Fitness Activities
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Increases oxygen levels in blood
Improves heart and lung function
Increases lung capacity
Increases blood supply to muscles
Improves muscles ability to use oxygen
Lowers heart rate and blood pressure
Lowers resting blood pressure
Increases the good HDL Cholesterol
Decreases blood triglycerides
Reduces body fat and improves weight control
Maintains a more stable blood glucose level
Reduces insulin resistance
Benefits of Strength Training
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Builds and maintains bone health
Reduces bone fractures
Increases muscle, tendon and ligament strength
Stronger muscles provide better support for bones & joints
Reduces body fat and increases lean muscle mass
Potentially decreases resting blood pressure
Makes positive changes in blood cholesterol
Improves glucose tolerance and insulin sensitivity
Improves balance
Allows older adults to function more independently
Benefits of Flexibility
• Prepares our muscles & joints for more strenuous activities
• Improves body posture
• Reduces muscle burning/cramping
• Improves mental functions
• Decreases muscle injuries/pulls
• Decreases muscle tension and stress
• Allows our bodies to move and function without pain
Learn More About the Importance of Being
Physically Fit at These Web Sites
National Institute For Fitness
http://www.nifs.org
The American Cancer Society
http://www.cancer.org/docroot/home/index.asp
The American Heart Association
http://www.amhrt.org/presenter.jhtml?identifier=1200000
The American Diabetes Association
http://www.diabetes.org/home.jsp
The National Institute of Health
http://www.nih.gov/
Medline Plus / Physical Fitness
http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html
What is a
Healthy Diet ?
di·et–noun
All the foods
we eat and
drink… not
what you give
up to loose
weight!
Diet for Life
We have to think of “Diet
for Life” the way we think
of “Fit for Life”. The word
diet needs to invoke
positive thoughts.
Diets need to consist of mindful eating. The eating of foods
for nutritional needs and for a lifestyle of health.
Apple / Donut
What makes an apple healthier than a donut?
What really is the difference between a food that
builds health, and one that doesn't?
It's an important distinction, since many today
consume over half their diet as highly processed,
empty calorie foods.
A new federal report
finds that much of the
population
-- which is overweight
and overfed –
often falls short in
consuming essential
nutrients.
In short, Americans are
eating too much of the
wrong stuff.
"It's appalling that
here in this land of
plenty, with access
to a wide variety of
foods, that we still
have a significant
proportion of the
population selecting
foods that lead to
inadequate intakes
of critical nutrients."
Over Fed Yet
Malnourished
Critical Nutrients:
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Vitamin E
Vitamin A
Vitamin C
Magnesium
Calcium
Fiber
Learn More
For those of you that think taking a vitamin pill is the solution for the
quandary your brain just went through in wondering how you were going
to get your daily requirements:
“Nutrients should come
primarily from foods"
rather than from
supplements, noting
that "the more
scientists learn about
nutrition and the
human body, the
more they realize the
importance of eating
whole foods."
Phytochemicals
(This is one of the important nutrients that you can’t get in a pill. You need to eat it in your foods.)
Not all phytochemicals found in whole foods have been
identified, nor has how those chemicals react and interact
with each other to provide good nutrition been determined.
• Scientists are discovering new things at
such a fast pace. If you haven’t read or
come to understand the exciting
information in the area of phytochemicals
take the time to learn more at the attached
site.
Learn
More
Ah, but which
whole foods?
Here's what is
advised:
Get The Most Out
of Your Calories
• There is a right number of calories for you to
eat each day.
Find Out More
• The number depends on your age, activity
level, and whether you are trying to gain,
maintain, or lose weight.
Get The Most Out
of Your Calories
• You could use up the entire amount of
daily needed calories on a few high-calorie
items, but chances are you won’t get the
full range of vitamins, minerals and
nutrients your body needs to be healthy.
DV Definition
• Daily Values (DV): Daily Values are
the dietary reference values that are
used on all current US Nutrition Facts labels.
These values were determined by the FDA to
best represent the minimum needs of the
general population to meet good health.
• Daily Values override all other previous used
references, including Daily Reference Values
(DRV), Reference Daily Intakes (RDI), and
Recommended Dietary Allowances (RDA).
For Example
• 15.21 oz Pizza
• 33.8 Fl oz Soda
8” Pizza
How Many Calories would you consume
in this meal?
1025
1600
975
calories
calories
calories
Wrong
• 15.21 oz Pizza
• 33.8 Fl oz Soda
8” Pizza
Right you would consume 1600 calories!
Pizza1200
Soda 400
Total 1600 calories
1600 calories
is the daily intake amount
for a small women
for an entire day!
What percent DV of Vitamins,
Minerals and other Nutrients
would you receive from eating
the soda and pizza for lunch?
8” Pizza
You would receive a DV of
(Percent Daily Values are based on a 2,000 calorie diet.)
8” Pizza
24 % Vitamin A
6 % Vitamin C
45 % Calcium
45 % Iron
6 grams Fiber
You would receive too much of
Saturated fat by 7 grams
Sodium by 200 mg
You would not receive enough of
Vitamin A by 76 %
Vitamin C by 94 %
Calcium by 55 %
Iron by 55 %
Fiber by 19 grams
8” Pizza
You Could Eat
All of These Foods
And consume
Only
1348 calories
An Entire Days Menu is less than
the 1600 calorie Pizza Lunch
Breakfast:
Smart Start Cereal
1% Milk
Kiwi
Lunch:
Turkey Sandwich w/
Spinach
Orange Juice w/calcium
Apple slices
Snack:
Yogurt
Almonds
Dinner:
Chicken Breast
Black Beans
Sweet Potato
Green Beans
1% Milk
You would receive less than the DV of
Saturated fat by 13 grams
Sodium by 1112 mg
You would receive more than the DV of
Vitamin A by 367 %
Vitamin C by 257 %
Calcium by 46 %
Iron by 55 %
Fiber by 5 grams
This is
good!!!!
The Healthy Menu Provides You
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The most nutrition for the least calories
Energy / Feel Full
Healthy digestive track
Raised Metabolism (Burn calories faster)
A Variety of Foods
More than 100% of many of the Daily Values
An Entire Day’s Food Intake and not just one meal
Stable blood sugar levels
Avoid Mid-morning and Late Afternoon brain drain
Elevated mental capacities
A Healthy Diet is
Designed Around
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Low Fat Foods
High Nutrient Foods
High Fiber Foods
A Variety of Foods
Low Sodium Foods
Little to No Alcohol
The Unhealthy Lunch Meal Provides You
• Hunger
• Cravings because you didn’t receive the
nutrients your body is needing
• Unstable Blood Sugar Levels
• Mental Fatigue (afternoon Brain Drain)
• Physical Fatigue
• Possible Weight Gain
• Possible Health Risks
8” Pizza
Steps To Improve Our Diets
Learn More
Add healthy oils, fish and nuts.
Eat more fruit and vegetables.
Have some daily bread.
Branch out try new foods.
Choose low-fat and nonfat dairy foods.
Magnify magnesium.
Portion Distortion Quiz
• Take the following quiz from the portion
distortion web site to learn how quickly
calories add up today in our super size me
world.
Bagel
Today
20 Years Ago
3-inch diameter
140 calories
6-inch diameter
350 calories
The calorie difference is….
210 calories!
Increased size:
210 MORE calories
How long would you have
to rake leaves to burn
about 210 calories*?
50 minutes
*Based on 130-pound person
Larger portions add up
100 extra
calories per day
10 pound
weight gain per
year
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
Cheeseburger
20 Years Ago
333 calories
Today
590 calories
The calorie difference is…
257 calories!
Increased size:
257 MORE calories
How long would you have
to lift weights to burn
about 257 calories*?
1 hour and 30 minutes
*Based on 130-pound person
Spaghetti and Meatballs
20 Years Ago
Today
2 cups spaghetti
with sauce &
3 large meatballs
1 cup spaghetti
with sauce &
3 small meatballs
500 calories
1,025 calories
The calorie difference is…
525
calories!
Increased size:
525 MORE calories
How long would you have
to clean house to burn
about 525 calories*?
2 hours and 35 minutes
*Based on 130-pound person
French Fries
20 Years Ago
Today
6.9 ounces
2.4 ounces
210 calories
610 calories
The calorie difference is…
400 calories!
Increased size:
400 MORE calories
How long would you have
to walk leisurely to burn
approximately
400 calories*?
1 hour and 10 minutes
*Based on 160-pound person
Soda
20 Years Ago
Today
6.5 ounces
20 ounces
85 calories
250 calories
The calorie difference is…
165 calories!
Increased size:
165 MORE calories
How long would you
have to garden to burn
about 165 calories*?
35 minutes
*Based on 160-pound person
20 Years Ago
Coffee
Coffee, 8 ounces
(with whole milk & sugar)
45 calories
Today
Mocha Coffee, 16 ounces
(with steamed whole milk
& mocha syrup)
350 calories
The calorie difference is…
305 calories!
Increased size:
305 MORE calories
How long would you have
to walk to burn about
305 calories*?
1 hour and 20 minutes
*Based on 130-pound person
Muffin
20 Years Ago
Today
1.5 ounces
4 ounces
210 calories
500 calories
The calorie difference is…
290 calories!
Increased size:
290 MORE calories
How long would you have
to vacuum to burn about
290 calories*?
1 hour and 30 minutes
*Based on 130-pound person
Pepperoni Pizza
20 Years Ago
500 calories
Today
850 calories
The calorie difference is…
350 calories!
Increased size:
350 MORE calories
How long would you have to
golf – walking and carrying
clubs – to burn about
350 calories*?
1 hour
*Based on 160-pound person
Keep an
“eye” on your
food portion
sizes
What Do Our Diets Cost?
Healthy Foods Cost More
Fact or
Fiction !
Monetary Costs
How Do You Calculate Cost
(Unit Pricing)
• Take the dollar amount
.10
12 oz $1.25
12
0 05
• Divide by the weight in ounces
• Ex: $1.25 / 12 ounces = .10 cents per oz.
Cheerios $2.79 for 15oz Box
$0.19 cents per oz
Oatmeal $1.79 per 29 0z Box
$0.06 cents per oz
Some Examples
• Apple .08 cents per ounce ($1.29 lb)
• Donut .37 cents per ounce ($0.75 / 2 oz)
Some Examples
• Kiwi .06 cents per ounce ($1.00 lb)
• Fritos .25 cents per ounce ($0.99 4 oz)
Some Examples
• Carrots .02 cents per ounce ($0.83 lb.)
• Pop Tarts .21 cents per ounce ($2.33 11oz)
Some Examples
• Milk .02 cents per ounce ($3.32 gal)
• Soda .02 cents per ounce ($1.49 67 oz)
Fast Food Prices per oz
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Doritos $0.27
Hot Pockets $0.28 (sale)
Red Baron Pizza $0.25
Kraft Mac & Cheese $0.30
Rice A Roni $0.22
Safeway Cookies $0.48
Pop Tarts $0.21 (sale)
Fresh Food per oz
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Apple $0.08
Banana $0.08
Potato $0.02
Carrots $0.05
Raspberries Frozen $0.07
Sweet Potato $0.04
Financial Cost For Obesity
(More than the cost of food)
Table 1, Aggregate Medical Spending, in Billions of Dollars,
Attributable to Overweight and Obesity,
by Insurance Status and Data Source, 1996–1998
Overweight and Obesity
Insurance
Category
Obesity
MEPS (1998)
NHA (1998)
MEPS (1998)
NHA (1998)
Out-of-pocket
$7.1
$12.8
$3.8
$6.9
Private
$19.8
$28.1
$9.5
$16.1
Medicaid
$3.7
$14.1
$2.7
$10.7
Medicare
$20.9
$23.5
$10.8
$13.8
Total
$51.5
$78.5
$26.8
$47.5
Nutritional
Costs
Stop Thinking in Calories
• Calories are what we have concentrated on for
several years. Too many calories do increase ones
weight, but…..
• We need to start concentrating on nutrient dense
foods which generally have fewer calories and are
packed with more nutrients that help prevent obesity
along with other leading illnesses.
• We have been over looking the forest for the trees!
ND's Nutrient Balance Indicator™
This symbol illustrates nutrient density, and provides visual feedback that can
help you create meals that are healthier and more nutritionally balanced. It also
includes a calculated "Completeness Score", which indicates how complete the
food is with respect to 23 essential nutrients.
Learn more
Nutritional Map
Quadrant 2
filling, but not
nutritious
(e.g. coffee, tea,
water, Jell-O)
Quadrant 3
filling and nutritious
(e.g. vegetables,
fresh fruits, lean
meats)
Quadrant 1
not filling or
nutritious
(e.g. candies,
cakes, butter,
cooking oil)
Quadrant 4
nutritious, but not
filling
(e.g. nuts, seeds,
vitamin-enriched
cereals)
The nutritional analysis of the
healthy meal looks like this:
Nutrient Balance Indicator
The nutritional analysis of the
pizza and soda looks like this:
Pizza
Soda
Nutritional Difference
• Milk $0.02 per oz
• Soda $0.02 per oz
The milk and soda may cost
the same but buying the soda
is like throwing your money
out a window since the soda
has no nutritional value and
only increases health risks.
• Cheezits
• Carrots
• This food is very low in
Saturated Fat and
Cholesterol. It is also a good
source of Vitamin C, Vitamin
B6, Folate, Pantothenic Acid,
Iron, Potassium and Copper,
and a very good source of
Dietary Fiber, Vitamin A,
Vitamin K and Manganese.
•Cheezits
This food is low in
nutrients and high in
fat. This food has no
fiber.
Red Baron
Pizza
A simple green bean
is far more nutritious
than all of the
combined ingredients
in a pizza.
Green Beans
Green Beans
• Are low in Saturated Fat,
and very low in Cholesterol
and Sodium, a good source
of Thiamin, Riboflavin,
Calcium, Iron, Magnesium
and Potassium, and a very
good source of Dietary Fiber,
Vitamin A, Vitamin C,
Vitamin K, Folate and
Manganese.
Red Baron Pizza
• Has moderate levels of all of its
measured nutrients.
Time Costs
Time Costs from Poor
Nutritional Habits Are
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Missing Work / Sickness
Fast Paced Life / Stressed
Tired / Lack of Energy
Lower Educational Performance
Work Performance Drops
Mental / Emotional Health Illnesses
Life Span Shortened
We choose quick
foods because
of time and
lifestyles.
Health Costs
Leading Causes of Death in 2004
Number of deaths in USA
• Heart disease: 654,092
• Cancer: 550,270
• Stroke (cerebrovascular diseases): 150,147
• Chronic lower respiratory diseases: 123,884
• Accidents (unintentional injuries): 108,694
• Diabetes: 72,815
• Alzheimer's disease: 65,829
• Influenza/Pneumonia: 61,472
• Nephritis, nephrotic syndrome, and nephrosis: 42,762
• Septicemia: 33,464
Type II Diabetes
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Learn
More
Type 2 diabetes is the most common form of diabetes.
In type 2 diabetes, either the body does not produce
enough insulin or the cells ignore the insulin.
Insulin is necessary for the body to be able to use
sugar. Sugar (glucose) is the basic fuel for all cells in
the body and brain. Insulin takes the sugar from the blood to inside the
cell.
When glucose builds up in the blood instead of going into cells, it can
cause two problems:
– Right away, your cells may be starved for energy.
– Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or
heart.
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•
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Finding out you have diabetes is scary. But don't panic. Type 2 diabetes
is serious, but people with diabetes can live long, healthy, happy lives.
While diabetes occurs in people of all ages and races, some groups
have a higher risk for developing type 2 diabetes than others.
Type 2 diabetes is more common in African Americans, Latinos, Native
Americans, and Asian Americans/Pacific Islanders, as well as the aged
population.
Diverticulitus
On occasion, the colon develops weak spots, where
small pouches bulge outwards, much like a weak
spot on an inner tube. These pouches are called
diverticula. The condition of having these diverticula
is called diverticulosis. In about 10-25 percent of
people with diverticulosis, the diverticula may get
inflamed or infected, this condition is called
diverticulitus.
Learn More
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Weak spots
Pouches
Bulges
Lack of fiber
Lack of water
Hard stools
Toxic Colon Caused By
• High intakes of fat
• Genetics
• Low intake of fiber
• Alcohol
Learn
More
Cancer
Hemorrhoids
Colon Cancer
Coronary Heart Disease
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Saturated animal fat
Man-made trans fat
Sedentary lifestyle
Too much fat
Smoking
Obesity
Stress
Age
Learn
More
Unhealthy
Heart
Healthy Heart
Learn More
Plaque build up
in arteries.
Causes of Obesity
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High Fat Diets
High Caloric Diets
Low Nutrient Diets
Sedentary Lifestyles
Genetics
Yo-yo Dieting !!!!!
Virus
Learn More
Visceral Fat Increased risk of
Cancer with this kind of fat. (Belly Fat)
Osteoporosis
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Low Calcium Intake
Low Fluoride Intake
Excessive Carbonated Drink Intake
Excessive Alcohol Intake
Smoking
Genetics
Age
Sedentary Lifestyle
Weak Muscle Strength
Learn More
The United States is the Richest
Nation In The World and Has The:
• Cheapest Food
• Largest Variety of
Food
• Best Quality Food
• Best Availability of
Food
…But why then do we lead in
• Over Weight Adults and Children
• Nutrition Related Diseases & Deaths
–
–
–
–
Diabetes
Heart Disease
Cancer
Stroke
• Junk Food Consumption
• Fast Food Restaurants
?
Life Style Choices
Life Style Choices
Taste
Potato
• For centuries the potato was considered only fit for pigs.
Not until famine did it begin to become a staple food.
• It is now ranked 4th in cultivated crops.
• Potatoes are very healthy…it is the salt, butter, bacon bits,
French frying and other high fat, high sodium preparations
that make it less healthy!
Learn More
We Can Change Our Tastes
• We have changed our likes and dislikes in regards to
foods throughout human history.
• Just ask someone that has changed cultures.
• We teach children to like and dislike foods by our
comments or by our actions / inactions.
• TV ads can increase our desire to add a new food to
our plates in a very short time.
• This is probably the poorest excuse for why we eat
what we eat and the easiest thing to change about the
foods we choose to eat.
We Can Change Our Tastes
It only takes about 2 to 6 weeks to change
your taste buds to like healthier foods!
Cold Turkey….Just eat the foods that are healthier
until they taste great! And they will in due time.
Sugar: Omit in drinks. Cut back in baked goods.
Avoid on fruit, vegetables, meats or beans.
Fat: Change to healthy fats. Don’t fry foods. Switch
to fat free dairy foods.
Sodium: Get rid of the salt shaker. Choose reduced
sodium or no-salt added foods. Choose fruits &
veggies for snacks, not chips and crackers. Eat at
restaurants that offer low sodium options.
Add more spices and herbs to your foods to give it the
flavor that salt, sugar and fat was providing!
We Can Change Our Tastes
It only takes about 2 to 6 weeks to change
your preferences for healthier foods!
Take it in small steps!
Sugar: Use half of what you would normally. As your taste
buds adjust, reduce sugar by half again.
Fat: Change to healthy fats. Don’t fry foods. Mix fat free milk
with higher fat milk until you are drinking fat free milk. Do the
same with sour cream, butter or other fat condiments. Use
half as much as you would normally, until you can eliminate
or change to healthier options.
Sodium: Use half of what you use normally. Keep cutting back
until you can get rid of the shaker. Switch to reduced sodium
snacks while increasing the number of snacks from fruits and
veggies.
Nutrients: Building Blocks for
Healthy Bodies
Nutrients
Water
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Learn More
Guidelines For
Healthy Lifestyles
Keep
These
Low:
– Saturated Fats
– Trans Fats
– Cholesterol
– Sodium
Focus On Fruit
Eat a Variety
Cooked in a
Variety of Ways
fresh
frozen
canned
dried
Vary Your Vegetables
• Eat more dark green veggies
• Try new orange veggies
• Don’t forget your beans
Get Your Calcium
Rich Foods
• Get 3 cups a day
• Make sure your eating
fat-free or non fat products!
Lactose Intolerance
If Dairy products make you gassy or ill….
• Other Great Sources of Calcium
– Dark Green Leafy Vegetables
• Cooked Spinach or Mustard Greens
• Cooked Broccoli
• Romaine or Red Lettuce
– Fortified Foods & Supplements
• Orange Juice with Calcium Added
• Breads with Calcium Added
• Cereals with Calcium Added
– Nuts and Nut Milks
– Beans
Beans are a great source of calcium
– Soy Products
and many other nutrients!
• Tofu
• Soy Milk
Make Half Your Grains
Whole Grains
Only Food Group
• Eat at least 3 ounces of
– Whole Grain Cereals
– Brown Rice, Millet, Oats
– Popcorn, Buckwheat
– Breads & Pasta
that provides B
Vitamins like Folic
Acid, Niacin and
Riboflavin. These
vitamins are
essential to protect
your colon, heart
and nerve health!
About 3 slices of bread
Go Lean With Protein
• Choose Lean Meats
– Skip bacon & sausage
• Poultry – Skinless Please
• Fish, Beans & Nuts
• Bake it, Broil it, Grill it!
Don’t
Fry it !!
Fish
Find Your Way to a
Healthier You By….
•
•
•
•
•
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Checking For Serving Sizes & Calories
Making Your Calories Count
Do Not Sugar Coat It!
Learn
Knowing Your Fats
More
Reducing Sodium
Reading Labels
Diseases can be caused by:
• Lack of a nutrient.
• Excessive amounts of a nutrient.
• The body and organs
malfunctioning from:
Genetics
Pollutants
Toxins
Viruses
Parasites
Physical Activity and
Healthy Diets
Reduce Our Risk of:
•
•
•
•
•
•
•
•
Colon and Breast Cancer
Bone and Joint Diseases
Type II Diabetes
Heart Disease
Hypertension
Osteoporosis
Obesity
Stroke
Physical Activity Gives You an
Improved Sense of Well-being
• Decreases Depression and Anxiety
• Increases Feelings of Happiness
• Helps Relieve Stress
The Big Picture
• Every area of life has fundamentals,
foundational principles upon which success or
failure is largely determined.
• In football, its blocking, tackling, throwing and
catching. Without those, a team cannot
succeed no matter how clever its coach may
be.
• Health also has fundamentals, without which
no amount of drugs, surgeries or acupuncture
needles will ultimately succeed, no matter how
clever ones doctor may be.
The fundamental factors affecting
health are these...
•
•
•
•
•
•
•
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Good Nutrition
Physical Activity
Adequate Hydration
Proper Sleep
Proper Hygiene
Fresh Air
Sunlight
Emotional / Spiritual
Two basic things separate a
health building food from a junk food.
• Junk foods suffer nutrient loss from the refining
process, often wiping out much of their vitamin,
mineral, phytonutrient and fiber content.
• An onslaught of over 4000 artificial additives put
in junk / processed foods today
(ranging from artificial sweeteners, artificial colors
and preservatives, to chemically altered fats)
Whole Foods, Simply Nutritious
• Healthy foods are simply ones that are as close as
possible to what mother nature intended…
• Foods with their nutrients intact, and a minimum
of toxins.
• Be wary of processed and fast foods that have
mile long ingredient lists, with names you can
hardly pronounce.
• The best foods have no ingredient list. An apple
is just that, an apple!
• The more of those foods in your diet, the better.
Adding It Up
• In many ways health is largely an equation,
the sum total of these fundamental factors, minus
any toxins from smoking, alcohol or pollutants.
• These factors remain the same across all areas of
health, and hold true for heart disease, cancer and
health in general.
• In any long term sense, your level of health cannot
exceed the level of your fundamentals.
A Healthy You…
PUSD Nutritional Education Comes From
Mypyramid.gov
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Teacher Resources
Dole M L S
Math
http://www.dole5aday.com
Discovery Education United Streaming M L H S
Language Arts
http://www.unitedstreaming.com/
Discovery M L H S
History
http://school.discovery.com/teachingtools/teachingtools.html
Science
Oklahoma State University L S
http://fcs.okstate.edu/food
UC Davis M L H S
http://foodsafe.ucdavis.edu/music.html#songs
Food Lesson Materials L H
http://www.foodtimeline.org/food2a.html
Arizona Department of Education Health Standards M L H S
http://www.ade.state.az.us/standards/health/default.asp
Kids Health M L H S
http://kidshealth.org
Eat Smart Nutrition Curriculum M L S
http://lsuagcenter.com/en/food_health/education_resources/eatsmart/
Teacher Resources
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Nutrition Data M S
Math
http://www.nutritiondata.com
Teach Free M L H S
Language Arts
http://www.teachfree.org
History
Team Nutrition M L H S
http://www.fns.usda.gov/tn/
Science
Nutrition Exploration Lessons M L H S
http://www.nutritionexplorations.org/educators/lessons/littled/littledmain.asp?tab=1
AZ Dept. of Health / Vital Statistics M S
http://www.azdhs.gov/plan/menu/by/county.htm
Eat Smart Lesson Plans M L H S
http://www.lsuagcenter.com/Subjects/eatsmart/lessons.htm
US Dept. of Human Services / Small Step M L H S
http://www.smallstep.gov/kids/index.cfm
Glencoe Nutrition Lessons M L H S
http://www.glencoe.com/sec/health/teachres/lessonplans.shtml
Links
http://www.internet4classrooms.com/health.htm M L H S
More Resources
Arizona Nutrition Network
www.eatwellbewell.org
Dysfunctional Eating
http://www.uen.org/Lessonplan/preview.cgi?LPid=419
Center for Disease Control: Five-a-Day
http://www.cdc.gov/nccdphp/dnpa/5aDay/index.htm
Food Fit Healthy Recipes
http://www.foodfit.com/
FDA, Center for Food Safety & Applied Nutrition
http://www.cfsan.fda.gov/
Module Sources
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Team Nutrition
http://www.fns.usda.gov/tn
My Pyramid.gov
http://www.mypyramid.gov
Action For Healthy Kids
http://www.actionforhealthykids.org
Sally Squires 9/21/2004 Overfed, Undernourished
http://www.washingtonpost.com
Healthy Foods
http://www.nutritioncrashcourse.com/health-foods.html
The American Cancer Society
http://www.cancer.org/docroot/home/index.asp
The American Heart Association
http://www.amhrt.org/presenter.jhtml?identifier=1200000
The American Diabetes Association
http://www.diabetes.org/home.jsp
The National Institute of Health
http://www.nih.gov/
Module Sources
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Food Time Line
http://www.foodtimeline.org
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Family Doctor
http://www.familydoctor.org
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Nutrition Data
http://www.nutritiondata.com
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Medline Plus
http://www.nlm.nih.gov/medlineplus
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Mayo Clinic
http://www.mayoclinic.com
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Obesity
http://www.obesity.org
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Portion Distortion
http://hp2010.nhlbihin.net/portion/
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Insel, P., Turner, R. E., Ross, D. Nutrition 2nd Edition, American Dietetic Association,
Jones and Bartlett Publishers, 2004.
Contributors
PUSD
(Dinning Services)
Carol M. White (PEP Grant)
Coconino County Health Dept.
(Arizona Nutrition Network)
USDA Food Stamp Program
This material was partly funded by the USDA’s Food Stamp Program. The Food
Stamp Program provides nutrition assistance to people with low income. It can help
you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401.
USDA is an equal opportunity provider and employer.