LESSON 1, WARM UP: YESTERDAY’S FOOD WORKSHEET
Name:__________________________
What did you eat yesterday?
Breakfast
Lunch
Dinner
Snacks
Name:__________________________
Getting the most out of your meals:
The best meals have a balance of items
from the different food groups.
1/2 the plate is covered with fruits and
vegetables.
1/4 of the plate grains, 1/4 the plate
LESSON 1, ACTIVITY 1: MYPLATE DIAGRAM
protein.
Drink fat-free or low-fat milk instead of
soda or other sugary drinks.
Avoid oversized portions.
LESSON 1, TAKE HOME CHALLENGE: FOOD LOG WORKSHEET
Name:__________________________
Breakfast Lunch Dinner Snacks
SUN
MON
TUE
WED
THU
FRI
SAT
LESSON 2, ACTIVITY 1: NUTRIENT NOTE SHEET
Name:__________________________
Nutrient Hunt Note Taking
Carbohydrates provide the body with
____________________________ & ____________________________.
Carbohydrates are found in ____________________________.
Protein helps the body to ____________________________.
Protein is found in ____________________________.
Fats are a source of ____________________________.
Fats are ____________________________.
Everyone should drink _________ ____________________________ of water a day.
Vitamins & Minerals supply us with
____________________________, ____________________________,
____________________________ & ____________________________
Iron is found in your ____________________________ & ____________________________.
Iron is found in ____________________________.
LESSON 4, ACTIVITY 1: COLOR CODED NUTRITION LABEL
Nutrition Facts
Serving Size 1 cup (228g)
Servings Per Container 2
Amount Per Serving
Calories 250 Calories from Fat 110
% Daily Value*
Total Fat 12g 18%
Saturated Fat 3g 15%
Trans Fat 3g
Cholestrol 30mg 10%
Sodium 470mg 20%
Total Carbohydrate 31g 10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium 20%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higer or lower depending on your
calorie needs.
LESSON 4, ACTIVITY 1: NUTRITION FACTS WORKSHEET
Name:__________________________
What does each section provide information about?
Green: _____________________________________________________________________________
_
Orange: ____________________________________________________________________________
_
Yellow: ____________________________________________________________________________
_
Red: _______________________________________________________________________________
_
Blue: ______________________________________________________________________________
_
Item 1: Item 2: Item 3: Item 4:
Calories
Sodium
Carbohydrates
Protein
Vitamins
Iron
LESSON 4, ACTIVITY 2: NUTRITION FACTS WORKSHEET
Name:__________________________
Draw a picture of your product. Ingredients Wrtite down the Nutrition Facts.
What is a serving size? ______________________________________________________________
_
How many servings are in a package? _________________________________________________
_
How many calories are in a serving? ___________________________________________________
_
Protein _________________ Daily Value __________________
_
_
Fats ____________________ Daily Value __________________
_
_
Carbohydrates ___________ Daily Value __________________
_
_
Vitamins ________________ Daily Value __________________
_
_
Minerals ________________ Daily Value __________________
_
_
Healthy Facts Unhealthy Facts
Based on the Nutrition Label, would you consider this product to be healthy? Why? Why not?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
LESSON 4, ACTIVITY 2: NUTRITION FACTS WORKSHEET
Name:__________________________
BURGER MEAL
Menu Item Calories Fat (g) Sugars (g) Sodium (mg)
Cheeseburger 570 34 9 1210
French Fries (medium) 340 16 0 230
Soft Drink (12oz) 140 0 39 45
Total 1050 50 48 1485
Nutritional information is estimated from a typical fast food meal. Calorieking.com is the database used for this information.
Do you consider this a healthy meal? Why or why not? __________________________________________
_
__________________________________________________________________________________________
What would you do to make this a healthier meal? _____________________________________________
_
__________________________________________________________________________________________
TEX MEX MEAL
Menu Item Calories Fat (g) Sugars (g) Sodium (mg)
1 Beef Taco 170 9 1 310
1 order Nachos w/ Cheese 280 15 2 360
Soft Drink (12oz) 140 0 39 45
Total 590 24 42 715
Nutritional information is estimated from a typical fast food meal. Calorieking.com is the database used for this information.
Do you consider this a healthy meal? Why or why not? __________________________________________
_
__________________________________________________________________________________________
What would you do to make this a healthier meal? _____________________________________________
_
__________________________________________________________________________________________
HOME COOKED MEAL
Menu Item Calories Fat (g) Sugars (g) Sodium (mg)
1 Baked Chicken Breast 250 7 0 95
(no skin)
Mashed Potatoes w/ Butter 237 9 3 699
(1 cup)
Boiled Green Beans (1 cup) 44 00 3 1
Low-Fat Milk (8 oz.) 105 2 12 127
Total 636 18 17 922
Nutritional information is estimated from a typical fast food meal. Calorieking.com is the database used for this information.
Do you consider this a healthy meal? Why or why not? __________________________________________
_
__________________________________________________________________________________________
What would you do to make this a healthier meal? _____________________________________________
_
__________________________________________________________________________________________
LESSON 4: SUGGESTED VALUES WORKSHEET
Estimated daily calories and daily nutrient recommendations for 12 to 18 year olds (These are estimated nutrient
needs. Individual nutritional requirements should be reviewed with their health care professional.)
Male Female
Daily Calories 2200 - 2700 1800 - 2300
Fats 73 - 90 grams 60 - 76 grams
Lean Meats/Beans 6 - 12 oz. 5 - 10 oz.
Fruits 2 - 4 cups 1½ - 3 cups
Vegetables 2 ¹⁄₃ - 4 cups 2 - 3 cups
Milk/Dairy 3 (8 oz.) cups 3 (8 oz.) cups
Fiber 25 grams 25 grams
Sodium 2300 mg 2300 mg
Information is from: Dietary Recommendtions for Children and Adolescents A Guide for Practitioners - Consensus Statement From the
American Heart Association Endorsed by the American Academy of Pediatrics
Authors: Samual S. Gidding, MD, Chair; Barbara A. Dennison, MD, Cochair: Leann L. Birch, PhD; Stephen R. Daniels, MD, PhD; Matthew W.
Gilman, MD; Alice H. Lichtenstein, DSc; Karyl Thomas Rattay, MD; Julies Steinberger, MD; Nicolas Stettler, MD; Linda Van Horn, PhD, RD
LESSON 4, TAKE HOME ACTIVITY: NUTRITION FACTS
OBSERVATIONS
Name:__________________________
Observation 1: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Observation 2: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Observation 3: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Observation 4: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Observation 5: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Observation 6: ______________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
LESSON 5, ACTIVITY 1: HEALTHY HABITS WORKSHEET
Name:__________________________
7 AM: ______________________________________________________________________________
_
8 AM: ______________________________________________________________________________
_
9 AM: ______________________________________________________________________________
_
10 AM: ____________________________________________________________________________
_
11 AM: ____________________________________________________________________________
_
12 PM: _____________________________________________________________________________
_
1 PM: ______________________________________________________________________________
_
2 PM: ______________________________________________________________________________
_
3 PM: ______________________________________________________________________________
_
4 PM: ______________________________________________________________________________
_
5 PM: ______________________________________________________________________________
_
6 PM: ______________________________________________________________________________
_
7 PM: ______________________________________________________________________________
_
8 PM: ______________________________________________________________________________
_
9 PM: ______________________________________________________________________________
_
10 PM: _____________________________________________________________________________
_
My Short-Term Goal is: _______________________________________________________________
_
___________________________________________________________________________________
Some steps I can take to work toward my goal are: ______________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
My motivating word is: ______________________________________________________________
_
Why? ______________________________________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
LESSON 6, TAKE HOME ACTIVITY: HEALTHY SUBSTITUTIONS
Name:__________________________
What is a typical meal I eat at home: __________________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
What is a typical meal I eat when I go out: _____________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
How can I make my favorite meals healthier: ___________________________________________
_
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
