Healthy Choices


Making Healthy Choices

Effective Decision-Making

• Realize the difference between simple choices, everyday decisions, and major decisions

• Think before you act…

The 3 Cs of Effective Decision-Making:

1. CLARIFY – What’s the decision you need to make?

2. CONSIDER – What are the alternatives & the consequences of each? Get good info before you decide.

3. CHOOSE – Make your best decision & take action! Follow through on your decision.

Think about decisions you make…

• Which are simple decisions?

– What to wear to school, what to eat for breakfast, who to sit beside @ lunch…

• Which require more thought & consideration?

– Think about what might happen if you choose different possibilities – the positives & the negatives.

Negative Decisions

• Think about the risks & long-term effects…

• Smoking/tobacco use

• Drinking alcohol

• Using illegal drugs

• How is your body affected?

• How can other parts of your life be affected?


Myths and Realities of

Drinking, Drugs & Tobacco Use


• People will think you are cool

• You can’t have fun without it

• You will seem more mature

• Everybody does it

• Trying it won’t really do anything

• It will take a long time for my body to be harmed

• Its no big deal

• It is socially uncool & not allowed

• There are LOTS of other choices for having fun

• People may have bad reactions the

1 st time they try it

• Other people around you can be hurt

• Your brain, heart, lungs, circulatory system, liver, eyes, mouth, skin, etc. can be damaged forever

• By the time you realize you’ve done major damage to your body, it may be too late!

Positive Decisions

• Get plenty of sleep - 9-10 hours each night

• Be physically active - a combo of the following for 1 hour each day:

– Aerobic Activity

– Muscle Strengthening

– Bone Strengthening

• Take care of your personal hygiene !

• Eat the right foods…

8 Healthy Eating Goals:

1. Make ½ your plate fruits & vegies

2. Make ½ the grains you eat whole grains

3. Switch to fat-free or low-fat (1%) milk

4. Choose a variety of lean protein foods

5. Compare sodium in foods

6. Drink H


O instead of sugary drinks

7. Eat some seafood

8. Cut back on solid fats

You might be familiar with these…

So, what does a serving size look like?

Does everyone need the same amounts?

• This depends on whether you are male or female, your age, and activity level per day

• Go to

and find out a plan for you.

***Your Dr. knows what is best for you, so ask him/her for personal advice***

General serving sizes of each food group per day :

Okay…so how do I know what a serving size looks like?

Throughout the years…

Follow the Steps for Reading Nutrition Labels on Packaged Foods:

What if I eat out @ a restaurant…how do I know about nutrition info?



• Websites like the ones above can provide info on items available at restaurants.

Directions for your Food Diary Project:

1. Write down EVERYTHING you eat & drink from Thur-Sun. for each meal and all snacks.

2. Be specific with the amounts/serving sizes & brands/restaurants for EVERYTHING you eat

& drink.

3. Turn in on Monday. Make sure your name is on your paper  . *This is part 1 of 2 grades.

The 2 nd part will be done in class.*