Principles to Teach:
Food is our source of energy. Eating healthy food will give you energy and make you feel happier/more positive. It is the fuel for life. If you want to be happy and accomplish great things, make sure you are fueling yourself properly.
Review the lesson plan and resources materials. Print out the food cards you will be using and cut them out. Laminate if you want them to last longer. Create a food tracking chart if you are doing that.
Today we are going to learn about food. Why do we eat food? [it tastes good, it gives us energy, something to do, social reasons]
One of the main reasons we eat food is that it gives us energy.
Let’s watch the following video which helps explain which types of food are best for us. (Stop the video after each food group section and talk about it. If you have the food cards, have the kids organize them in groups as you talk about them. See below.)
0:45 – stop the video and ask: Why do we eat vegetables and fruits? [vitamins and minerals] What do vitamins and minerals do? [block the germs so you won’t get sick] Can you help me and pick out any card that is a fruit or vegetable?
0:58 – What are milk products good for? [growing bones] Let’s find any cards that are milk products and gather them together.
1:25 – What are meat and beans good for? [growing muscles] Organize cards.
3:04 – What are whole grains good for? [long lasting energy] Organize cards.
Optional: play a matching game with the food cards you printed out. Talk about what you learned from the video as you pick up cards.
Optional: make a chart to track foods and see how you do.
Ask a few questions to review the things learned.
Ending Statement: Eating healthy food will give you energy and make you feel happier. It is the fuel for life. Let’s all work on eating healthy foods.
Healthy snack (fruit smoothie, etc.)
I had a hard time finding a good video geared to children that explained why you should eat healthy foods. The one above does an okay job but is pretty weird. Here are a few not-great alternatives:
Covers the same topics:
About tooth health, but a lot of good things here:
Ad for KidzShake, but information is good, although more geared towards adults:
Good at the beginning, but doesn’t hold kids interest for long:
Food Flashcards: Compiled from the following websites: http://www.kids-pages.com/flashcards.htm, https://s-media-cache-ak0.pinimg.com/736x/9a/29/72/9a29729cc4abdc007154e793fd4ce393.jpg, http://www.nourishinteractive.com/system/assets/free-printables/105/nutrition_fruits_and_vegetables.pdf?136209218, http://www.freeprintablebehaviorcharts.com/healthy_eating_charts.htm
Sugar, Salt, Fat – Great book about the power sugar, salt, and fat has over our bodies and minds. Goes into how corporations and their scientists have engineered foods to hit your “bliss point” for maximum pleasure and addicition to their products. Main takeaway: avoid processed foods as much as possible, as they contain a very unhealthy amounts of sugar, salt, and fat, which could lead to dire health consequences in your life.
PBS Kids Nutrition Website – great resource
How to Fail at Anything and Still Win Big section on Diet:
Think of your body as a programmable robot. How is your mood & problem-solving ability affected by what you eat? Primary input into your mood is what you’ve eaten recently. Food = mood. Potatoes make you sleepy and cranky. Make a note of your moods and what foods you have eaten recently. Is there a pattern?
Skip simple carbs – bread, potatoes, white rice – and eat fruits, veggies, nuts, salad, fish, chicken. You will have a lot more energy. Look for patterns. Experiment. Which foods make you energetic and which make you sleepy? Which makes you gain weight? Chemistry controls your energy. Pasta & peanuts are good. You need a diet program that doesn’t rely on willpower. Because we have a limited supply and do you really want to waste your willpower on food choices?
Food – exercise connection. Food is the fuel that makes exercise possible. If you manage your diet right, you will want to exercise more. Start with the diet, and let your increased energy guide you to increase activity. Reduce the amount of willpower needed.
- Breaking the simple carb addiction – eat as much as you want of anything that is not a simple carb for a few months. You will have more energy without the simple carbs. You cravings will diminish.
- Break addictions one by one to stop eating the thing for a few months. Eat a healthy substitute as much as you want.
- Make healthy food more convenient than unhealthy food.
What to eat? Nutrition science is shockingly incomplete. Scott Adams eats as much of the food he wants on this list – bananas, protein bars, peanuts, mixed nuts, cheese, whole wheat pasta, edamame, soy beans, broccoli, cauliflower, brussel sprouts, fish, lettuce, tomatoes, apples, pears, carrots, radishes, cucumbers, quinoa, brown rice, berries. Veggies + pasta + butter + pepper + parmesan cheese is a go to for him.
- Why are you eating? Are you sleepy? Cheese and nuts suppress your appetite.
- Make healthy food taste good. Avoid foods that feel like punishment.
Try these to make food taste better: soy sauce, cilantro, lemon, salt, pepper, butter, garlic, onion, curry, cheese, tomato sauce, salsa, vegetable broth, honey, salad dressings, balsamic vinegar, black bean sauce, hot sauce. Butter suppresses appetite and salt makes everything taste good. As long as you’re eating healthy, use those all you want. Know 5 ways of making a vegetable delicious.
- Hang out with fit people.
- Protein sources: edamame, soy, nuts, protein bars, whey protein, whole wheat pasta, cheese, vegetables, protein shakes.
- Coffee – drink 2-4 cups per day. 🙂
- Eating right is easier if you have a lot of other good things going in your life. You don’t need to derive a lot of pleasure from your food because you have lots of other pleasures in your life. Get you life in order and they diet will be easier.
- Pay attention to your energy level after eating certain foods. Find your pattern.
- Remove unhealthy, energy-draining food from your home.
- Stock up on convenient healthy food (apples, nuts, bananas). Let laziness be your co-pilot for eating right.
- Stop eating foods that create feelings of addiction (white rice, white potatoes, desserts, white breads, fried foods).
- Eat as much healthy food as you want, whenever you want.
- Get enough sleep. Tiredness creates the illusion of hunger.
- If you are tired, eat healthy foods with fat: nuts, avocados, cheese, protein bars.
- If you are eating for social reasons only, choose the healthiest options with low calories.
- Learn how to season your healthy, yet bland foods.
You will lose your cravings for unhealthy foods and this can be a system for life.