FSNE Extending Lesson Choosing Low Fat Healthy Snacks How to be Fat Wise Grades 9-12 I. Nutrition Education Objectives: A. Choose healthy snack choices. II. Pennsylvania Educational Standards: A. 1.6 Speaking and Listening B. 2.2 Computation and Estimation C. 2.5 Mathematical Problem Solving and Communication D. 11.3 Food Science and Nutrition E. 10.1 Concepts of Health F. 10.2 Healthful Living III. Content A. Students and educator will discuss the pros and cons of snacking, as well as the students’ favorite snacks. B. Students will learn about fat content in snack foods. C. Students will become more familiar with reading food labels. D. You can use food labels for snack choices. Nutrition Facts provide information about your snacks: for example, how big the serving size is; how much fat, calcium, iron, and fiber it has; and how many calories one serving gives. IV. Materials A. Nutrition Facts labels from such as as: chips, pretzel, regular cookies, graham crackers, candy bar, banana, cheese, carrot, peanut butter, fat-free yogurt (Students can be asked to bring in a package of a typical snack they eat or the teacher can provide labels.) B. Handout: “Read It Before You Eat It” V. Procedure A. Introductory: a. What are some of your favorite snack foods? b. Where do you usually buy your snack foods? c. How do you decide what to buy? Do you ever look at the label? What do you look at if you do? Can you tell if a snack has any fat by looking at it? Can you tell how much fat it has? d. Discuss the possible problems with snacking: Nutrition Center, Drexel University, Revised 8/06 Page 1 i. ii. iii. iv. Too many calories from snacks can cause weight gain Too much fat Too much sugar Spoils appetite for healthier foods B. Developmental: a. Reading Snack Labels i. Distribute Nutrition Facts Cards or actual bags of snack foods (student may have to work in pairs or groups of three). 1. “Does the snack have a little or a lot of fat?” 2. “Does the snack have a little or a lot of any other nutrients?” 3. “Which of the snacks are your best bets for healthful eating? Why?” ii. Explain the following while the students look at their food label. “Read It Before You Eat It” handout can be distributed to the students and/or used as a transparency. 1. Serving Size – This number will be in some type of measurable unit such as ounces, cups, or grams. This number is important because all the numbers on the Nutrition Facts label will apply to one serving of the particular food. 2. Servings Per Container – This number indicates how many servings are in the package. Many snack foods have more than one serving so you have to be careful if you eat everything in the package or container. 3. Calories – Number of calories in one serving 4. Calories from Fat – Number of calories coming from fat. Remember that 1 gram of fat = 9 calories. So, if a food has 12 grams of fat there will be about 110 calories coming from fat (12 x 9 = 108; this number is often rounded for packaging purposes). 5. % Daily Value – This number is calculated for most nutrients on the label. It is based on a 2000 calorie diet. In small print at the bottom of the Nutrition Facts are the actual amounts of nutrient listed in milligrams (mg) or grams (g). So the % is calculated based on what is needed for a 2000 calorie diet and how much is in the product. a. You would want smaller % of nutrients such as Total Fat, Saturated Fat, Cholesterol and Sodium b. You would want a larger % of nutrients such as Dietary Fiber and vitamins and minerals. c. Quick Guide to % Daily Value: i. 5% or less is LOW ii. 6-19% is MODERATE iii. 20% or more is HIGH Nutrition Center, Drexel University, Revised 8/06 Page 2 d. Example: Chips: 24% Daily Value of fat per serving. If you ate one serving, you’d be meeting close to ¼ of your fat needs—in one snack food! If you ate two servings, you’d be eating 48%--close to half of your fat allotment for the entire day—in one snack food! iii. Have each student or group report his/her findings for fat. Suggestion: Have a student construct a chart on the blackboard with the headings: “High Fat” “Medium Fat” and “Low Fat.” Based on the results above, write the snack name under the category to which it belongs. iv. Again, note the impact that portion size has on % fat contributed by each snack. v. Explain: Fat is not the only thing that’s important in making healthy snack choices. The nutritional value of the food also should be considered. Have students check the label to see if you can find any indication of its nutritional worth (check vitamin/mineral section at the bottom) and protein section in the middle. It’s important not to make snack choices based only on the fat content. Check the “big picture”. C. Concluding: a. What advice can you offer other students who are interested in making healthy snack choices? Generate ideas. i. Choose low fat snacks 1. Try fruits and vegetables 2. Low fat cheese or yogurt ii. Choose foods from the food groups for snacks iii. Share a snack with a friend iv. Together with some friends, ask the corner store owner to order some healthier snack options and show your support by buying them. Nutrition Center, Drexel University, Revised 8/06 Page 3 READ IT before you EAT IT! Facts How many Nutrition Size 1 cup (228g) servings are Serving Servings Per Container 2 you eating? Amount Per Serving Calories 250 Calories from Fat 110 % Daily Value* Total Fat 12g Saturated Fat 3g Cholesterol 30mg Sodium 470mg Total Carbohydrate 31g Dietary Fiber 0g Sugars 5g Protein 5g Vitamin A 4% Calcium 20% • • 18% 15% 10% 20% 10% 0% Get What You Need! Get LESS ∞ is ororlowless ¤‚ is highmore % % Get ENOUGH ∞ is ororlowless ¤‚ is highmore % Vitamin C 2% Iron 4% * Percent Daily Values are based on a 2,000 calorie % diet. Your daily values may be higher or lower depending on your calorie needs: 2,500 Calories: 2,000 Total Fat Less than Sat Fat Less than Cholesterol Less than Sodium Less than Total Carbohydrate Dietary Fiber 65g 20g 300mg 2,400mg 300g 25g 80g 25g 300mg 2,400mg 375g 30g What food would have this Nutrition Facts label? Answer below.* What’s the Best Choice for You? Use the 5%-20% Guide to Daily Values to choose foods. *Answer: Box of macaroni and cheese. How do your choices stack up? The photos show approximate serving sizes from the five major food groups of the Food Guide Pyramid. This combination of food choices shows the servings from the Pyramid for an older child, a teen girl, an active woman, and most men, for one day. Teen boys and active men may need more servings of food. www.fns.usda.gov/tn United States Department of Agriculture • Food and Nutrition Service • October 2002 USDA is an equal opportunity provider and employer.
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