Healthy Choices

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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

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!

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 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/

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 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?

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?

• 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.*

Resources:

• 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/

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