• 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.

• 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.

• 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
Myths and Realities of
Drinking, Drugs & Tobacco Use
Realities
• 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!

• 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…

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
2
O instead of sugary drinks
7. Eat some seafood
8. Cut back on solid fats http://www.fitness.gov/eat-healthy/how-to-eat-healthy/

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 http://www.mypyramid.org/plan.php
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?

Follow the Steps for Reading Nutrition Labels on Packaged Foods:

What if I eat out @ a restaurant…how do I know about nutrition info?
• http://www.fastfoodnutrition.org/
• http://www.nutritionix.com/restaurants
• 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.*

• http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html
• http://www.fitness.gov/eat-healthy/how-to-eat-healthy/
• http://www.foodpyramid.com/myplate/
• http://www.fastfoodnutrition.org/