biw4teens program curriculum

INSTRUCTIONAL PLAN

1. Explain that the nutrition plan is a guideline for healthy eating for youth with high BMIs;

2. Explain that the nutrition plan supports good health and meets the body’s nutritional needs for ongoing growth and development;

3. List 7 food categories and provide examples of foods and serving sizes in each category;

4. List 4 food categories that are the primary energy sources in the diet;

5. Describe fluid requirements of the body;

6. Explain the “servings per day” column on the nutrition plan;

7. Explain and demonstrate how to use the Nutrition Plan Worksheet;

8. Explain and demonstrate how to use the Food and Activity Log;

9. List different power tools that can be used to support nutrition plan.

LEARNING OBJECTIVES

1. Participant will list 7 food categories on the nutrition plan;

2. Participant will identify number of servings their body needs from each food category;

3. Participant will list the 4 energy food categories;

4. Participant will identify serving sizes for different foods;

5. Participant will explain how to use the Nutrition Plan Worksheet;

6. Participant will describe how to use the Food and Activity Log.

PARTICIPANT MATERIALS

BiW4Teens Video Session Thirteen - Nutrition Plan

Workbook Session Thirteen - Nutrition Plan

Activity – Find Your Personalized Nutrition Plan

Appendix C – Personalized Nutrition Plans

Appendix D – Nutrition Plan Worksheets

Appendix E – Food and Activity Log

INSTRUCTIONAL PLAN

1. Define quick-release energy foods and explain how they effect energy balance and health;

2. Define refined foods and explain how they effect energy balance and health;

3. Define empty calorie foods and explain how they effect energy balance; 

4. Define slow-release energy foods and explain how they effect energy balance and health;

5. Define whole foods and explain how they effect energy balance and health; 

6. Define fiber and explain how it effects energy balance and health;

7. Explain what vitamins are and list several vitamins including their key actions;

8. Explain what minerals are and list several minerals including key actions;

9. Define probiotics and explain how they effect health and energy balance;

10. Explain how nutrition deficiencies can contribute to energy imbalance;

11. List and explain 9 habits that support good digestion.

LEARNING OBJECTIVES

1. Participant will describe meanings of important nutrition words;

2. Participant will verbalize how different foods effect energy balance;

3. Participant will list nutritional deficiencies that could cause their energy balance to get out of whack; 

4. Participant will list several important nutrients that help support energy balance;

5. Participant will verbalize how digestion effects energy balance;

6. Participant will list several actions to take to support healthy digestion;

7. Participant will explain why water is so important for health and energy balance.

PARTICIPANT MATERIALS

BiW4Teens Video Session Fourteen - Food and Energy Balance

Workbook Session Fourteen - Food and Energy Balance

INSTRUCTIONAL PLAN

1. Define grains;

2. List 2 macronutrients in grains and health supporting features of these macronutrients;

3. Explain simple and complex carbohydrates and describe how each effects energy balance;

4. Define whole grains and explain health supporting features;

5. List examples of whole grains and foods made with whole grains;

6. Define refined grains and explain negative effect on energy balance;

7. List examples of refined grains and foods made with refined grains;

8. Explain how to complete the Family Activity – Find Healthy Whole Grains;

9. Explain how to measure serving sizes of grain products.

LEARNING OBJECTIVES

1. Participant will list foods in the grain group;

2. Participant will verbalize that grains are part of the starch group;

3. Participant will verbalize that grains are one of the 4 energy food categories;

4. Participant will describe the difference between whole grains and refined grains;

5. Participant will explain why whole grains are better for your health and how they support energy balance; 

6. Participant will identify refined and whole grains by reading the food label.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Fifteen - Grains

· Workbook Session Fifteen – Grains

· Family Activity – Find Healthy Whole Grains

· Activity – Measure Grain Products to Learn Serving Sizes 

INSTRUCTIONAL PLAN

1. Define key parts of the nutrition label and explain how each part can be used to determine nutritional value;

2. List unhealthy items to avoid – trans fat, hydrogenated oils, and high fructose corn syrup;

3. Explain that whole grains contain at least 2 grams of fiber per serving;

4. Demonstrate how to read nutrition label for several different kinds of foods;

5. Explain ingredients list and how it can be used to determine nutritional value;

6. List terms used to signify refined flour;

7. Explain how to complete the Label Reading Treasure Hunt.

LEARNING OBJECTIVES

1. Participant will list and understand key parts of nutrition labels;

2. Participant will list examples healthy food choices;

3. Participant will identify unhealthy food choices.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Sixteen - Label Reading

· Workbook Session Sixteen - Label Reading

· Activity – Label Reading Treasure Hunt

INSTRUCTIONAL PLAN

1. Define legume; 

2. List 2 macronutrients and key vitamins and minerals found in legumes;

3. Explain how legumes supports health and effect energy balance;

4. Give examples of several different types of legumes and clarify serving sizes;

5. Explain how to cook legumes and provide example of dishes that use legumes;

6. Explain how to complete the Family Activity – Find Legumes;

7. Explain how to measure serving sizes of legumes;

8. Define starchy and non-starchy veggies; 

9. Give examples of starchy and non-starchy veggies and clarify serving sizes;

10. List 2 macronutrients and key vitamins and minerals found in veggies;

11. Explain how veggies support health and effect energy balance;

12. Explain potatoes are a nutritious quick-release energy food;

13. Describe the healthiest ways to cook and eat veggies;

14. Explain how to complete the Family Activity – Find Veggies;

15. Explain how to measure serving sizes of veggies.

LEARNING OBJECTIVES

1. Participant will verbalize how veggies and legumes help support health;

2. Participant will verbalize how veggies and legumes help balance energy;

3. Participant will identify one veggie that is a quick release energy food;

4. Participant will list veggies that are in the starch group;

5. Participant will list veggies that are low in calories and dense in nutrients;

6. Participant will verbalize the healthiest ways to cook and eat veggies.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Seventeen - Legumes and Veggies

· Workbook Session Seventeen - Legumes and Veggies

· Family Activity – Find Legumes 

· Family Activity – Find Veggies

· Activity - Measure Legumes to Learn Serving Sizes

· Activity - Measure Veggies to Learn Serving Sizes

INSTRUCTIONAL PLAN

1. Define fruit;

2. List 1 macronutrient and key vitamins and minerals found in fruits;

3. Explain how fruits support health and effect energy balance;

4. Explain bananas are a nutritious quick-release energy food;

5. Give examples of several different types of fruits and clarify serving sizes;

6. Describe how to clean fresh fruit and the healthiest ways to eat fruit;

7. Explain how to complete the Family Activity – Find Fruit;

8. Explain how to measure serving sizes of fruits.

LEARNING OBJECTIVES

1. Participant will list reasons why fruit helps support health;

2. Participant will verbalize how fruit helps balance energy;

3. Participant will identify one fruit that is a quick release energy food;

4. Participant will describe the healthiest ways to eat fruit.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Eighteen - Fruit

· Workbook Session Eighteen - Fruit

· Family Activity – Find Fruit

· Activity - Measure Fruits to Learn Serving Sizes

INSTRUCTIONAL PLAN

1. Define dairy products;

2. List 3 macronutrients and key vitamins and minerals found in dairy products;

3. Explain how dairy products support health and effect energy balance;

4. Describe 2 unhealthy things about some dairy – saturated fat and added sugars;

5. Explain how to avoid unhealthy dairy products;

6. Give examples of several different types of dairy products and clarify serving sizes;

7. Define lactose intolerance and milk allergy and list alternative sources of calcium; 

8. Explain how to complete the Family Activity – Find Dairy Products;

9. Explain how to measure serving sizes of dairy products.

LEARNING OBJECTIVES

1. Participant will list important nutrients in dairy products;

2. Participant will list healthy dairy choices;

3. Participant will list unhealthy dairy choices.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Nineteen - Dairy

· Workbook Session Nineteen - Dairy

· Family Activity – Find Dairy Products

· Activity - Measure Dairy Products to Learn Serving Sizes

INSTRUCTIONAL PLAN

1. Explain protein is a macronutrient; 

2. Describe how protein provides important building blocks for the body;

3. Describe how protein has a positive effect on energy balance;

4. Explain that meat contains 2 macronutrients – protein and fat;

5. Give examples of different sources and forms of protein rich foods and clarify serving sizes;

6. Explain that one serving of nuts or seeds counts as an ounce of protein and a serving of fat;

7. Explain the healthiest ways to cook meat;

8. List unhealthy ways that some meat is prepared;

9. Explain how to complete the Family Activity – Find Protein and Meat;

10. Explain how to measure serving sizes of protein and meat.

LEARNING OBJECTIVES

1. Participant will list protein rich foods;

2. Participant will verbalize how protein supports a healthy body;

3. Participant will explain how protein effects energy balance;

4. Participant will identify healthy and unhealthy protein choices;

5. Participant will list protein sources that also count as a fat serving. 

PARTICIPANT MATERIALS

· BiW4Teens Video Session Twenty - Protein and Meat

· Workbook Session Twenty – Protein and Meat

· Family Activity – Find Protein and Meat

· Activity - Measure Protein and Meat to Learn Serving Sizes

INSTRUCTIONAL PLAN

1. Explain fat is a macronutrient that is a dense very slow-release energy source;

2. List important functions of fat in the body;

3. Define saturated fat;

4. List animal and plant sources of saturated fat and clarify serving sizes;

5. Define monounsaturated fat;

6. List health benefits of monounsaturated fat;

7. List sources of monounsaturated fat and clarify serving sizes;

8. Define two types of polyunsaturated fat – omega 3 and omega 6;

9. List health benefits of omega 3 fatty acid;

10. List sources of omega 3 fatty acids;

11. List sources of omega 6 fatty acids and clarify serving sizes;

12. Define cholesterol and explain where is comes from;

13. Explain problems high cholesterol levels can cause for the circulatory system and brain;

14. Define trans fat, how it is produced and it’s harmful effects on the body.

LEARNING OBJECTIVES

1. Participant will list different types of fat;

2. Participant will describe different jobs fat has in the body;

3. Participant will verbalize how omega 3 fatty acids are vital to good health and a healthy energy balance;

4. Participant will list several healthy fats;

5. Participant will list several unhealthy fats;

6. Participant will verbalize that fat is a dense energy source.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Twenty-One - Fats

· Workbook Session Twenty-One - Fats

· Family Activity – Fat Finding Mission

· Activity - Measure Fats to Learn Serving Sizes

INSTRUCTIONAL PLAN

1. List harmful effects that sugar has on the body;

2. Explain negative effect sugar has on brain and emotions;

3. Review how sugar negatively effects energy balance;

4. Discuss how to enjoy small serving sizes of sweet treats with mindful eating;

LEARNING OBJECTIVES

1. Participant will list several harmful effects that sugar has on the body;

2. Participant will verbalize how sugar negatively impacts energy balance;

3. Participant will list negative effects that sugar has on the brain and emotions;

4. Participant will verbalize how sugar promotes overeating and binging.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Twenty-Two - What About Sugar

· Workbook Session Twenty-Two - What About Sugar

· Handout – Sugar Glossary 

INSTRUCTIONAL PLAN

1. Explain how to complete the Blueprint for a Healthier Kitchen;

2. Describe how to use the Blueprint for a Healthier Kitchen to replace unhealthy foods in their kitchen with healthier food choices; 

3. Explain where and how to find the healthiest foods in the isles of the grocery store;

4. List money saving tips for buying groceries.

LEARNING OBJECTIVES

1. Participant will make a plan to replace unhealthy foods in their kitchen with healthier foods;

2. Participant will describe where to look in the grocery store to find the healthiest food choices;

3. Participant will verbalize how to find reasonably priced healthy food at the grocery store. 

PARTICIPANT MATERIALS

· BiW4Teens Video Session Twenty-Three - Healthier Kitchen

· Workbook Session Twenty-Three - Healthier Kitchen

· Activity – Blueprint for a Healthier Kitchen

· Handout – Smart Tips for Shopping

INSTRUCTIONAL PLAN

1. Describe food categories that make up a healthy balanced lunch and dinner plate;

2. Explain and demonstrate how to use the Team Up for Meal Planning worksheet;

3. Provide tips for making unhealthy family recipes healthier;

4. Describe activities that help get teens excited about eating healthier meals.

LEARNING OBJECTIVES

1. Participant will be able to plan a healthy balanced meal;

2. Participant will verbalize how to adjust unhealthy recipes and make them healthier;

3. Participant will be able to write a menu for a week;

4. Participant will be able to make out a grocery list for several meals.

PARTICIPANT MATERIALS

· BiW4Teens Video Session Twenty-Four - Team Up for Meal Planning

· Workbook Session Twenty-Four - Team Up for Meal Planning

· Handout – Build a Healthy Meal

· Handout – Liven Up Your Meals with Veggies and Fruit

· Handout – Make Healthier Holiday Choices

· Handout – Tips for Healthier Recipes

· Worksheet – Team Up for Meal Planning

· Worksheet – Healthy Foods Shopping List

· Handout – Tips for Getting Teens Excited about Healthy Eating