Chapter 4Nutrition

Lesson 3Planning HealthfulMeals

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nutrient dense

Having a high amount of nutrients relative tothe number of calories

In this lesson, you will be able to

plan nutritious meals.

describe why eating a healthy breakfast is important.

choose healthful snacks.

apply accessing information skills to choosing healthful meals.

Finding the Main Idea

Take a look at the major

headings in this lesson.

For each heading, write one

sentence that states the

main idea.

Major Headings in this Lesson

Major Headings in this Lesson

• Healthful Eating Habits

• Keeping Food Safe

Healthful Eating Habits

Tips for creating healthful eating habits include:

Eat a variety of food from all the food groups in the recommended amounts.

Pay attention to your portions.

Keep the amount of high-fat or sugary foods to a minimum.

Don’t skip meals.

Begin the Day with a Healthful Breakfast

By the time you wake up in the morning, you may have gone 10 to 12 hours without eating.

If you start your day with a healthful breakfast, you will have energy for later in the day.

Begin the Day with a Healthful Breakfast

Eat foods that are high in complex carbohydrates– Oatmeal with fruit and milk, or eggs and toast

Consider a bean burrito– Beans are high in protein and fiber

Drink a glass of low-fat milk and orange juice

Take breakfast with you if you are in a hurry– String cheese, yogurt, fruit, whole-grain bagel

Packing a Healthful Lunch

If you eat a sandwich, use whole-grain bread

Consider a salad and choose fat-free dressing

Cheese sticks or yogurt will give you protein and calcium

A cereal bar will give you carbohydrates

Eat fruit

Drink unsweetened fruit juice or bottled water

Smart Snacking

When snacking, choose foods that are nutrient dense.

Nutrient dense Having a high amount of nutrients relative to the number of calories

You can tell if a snack is nutrient dense by looking at the MyPyramid food groups.

Keeping Foods Safe

Keep your hands, utensils, and

surfaces clean.

Separate raw, cooked, and ready-to-eat

foods.

Cook foods thoroughly.

Serve safely. Follow directions.When in doubt,

throw it out.

Chill when necessary.

What I Learned

List What are two foods that contain healthful fats?

Lesson 3 Review

What I Learned

Vocabulary Define nutrient dense. Give an example ofa nutrient-dense snack.

Lesson 3 Review

What I Learned

Give Examples Suggest two nontraditional yethealthful breakfast foods.

Lesson 3 Review

What I Learned

Explain Why is it important to keep raw, cooked, andready-to-eat foods separate?

Lesson 3 Review

Thinking Critically

Analyze Why do you think it is often said thatbreakfast is the most important meal of the day?

Lesson 3 Review

Thinking Critically

Apply Yolanda packed a tuna sandwich and a carton ofmilk for lunch. Her lunch is in a paper bag, and she plansto store it in her school locker until she eats it. Do youthink this is a safe practice? Explain why or why not.

Lesson 3 Review

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Chapter 4Nutrition

Lesson 3Planning HealthfulMeals

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