Build-a-Plate Exercise

Instructions

Follow the steps below to create your own balanced meal plate. Use a pencil to draw or list foods in each section.

1. Draw Your Balanced Plate

Draw a large circle below and divide it into five sections: Vegetables, Fruits, Grains, Protein, and Dairy. In each section, either draw or write the names of foods you would include for a balanced meal.
(Remember the examples from the Eat Smart Slides!)

2. Reflection Questions

1. Why did you choose the specific foods for each group? Explain your choices in 2–3 sentences.

1. Which section was easiest to fill? Why do you think that was?

1. Which section was hardest to fill? What made it challenging?

1. How will you apply what you learned about building a balanced plate to planning your next meal?

When you’re finished, share your plate and reflections with a partner or small group. Be prepared to explain your choices and learn from others!

Myth vs. Fact Debate

Instructions

• Form small groups (3–4 students each).
• For each statement below, decide if it’s a Myth or a Fact.
• Write “Myth” or “Fact” in the blank and include a 1–2 sentence rationale.
• Be prepared to share one of your group’s decisions and reasoning with the class.

1. Eating fat makes you fat.

Myth / Fact: ____________
Rationale:

2. All carbohydrates are unhealthy.

Myth / Fact: ____________
Rationale:

3. Drinking milk builds strong bones.

Myth / Fact: ____________
Rationale:

4. Skipping breakfast helps you lose weight.

Myth / Fact: ____________
Rationale:

5. Organic foods are always healthier than non-organic foods.

Myth / Fact: ____________
Rationale:

6. You can get all the nutrients you need from a balanced diet without supplements.

Myth / Fact: ____________
Rationale:

7. Fruit juice is just as healthy as whole fruit.

Myth / Fact: ____________
Rationale:

8. Eating late at night causes weight gain.

Myth / Fact: ____________
Rationale:

Share-Out Preparation

Choose one statement your group found most surprising. Be ready to tell the class:

1. Statement number: ______
2. Why you classified it as Myth or Fact:
   
   
   
   
   
3. One key piece of evidence or reasoning your group used:
   
   
   
   
   

Myth vs. Fact Answer Key

Below are the correct classifications for each statement, along with a step-by-step explanation of the reasoning. Use this key to guide discussion and correct misunderstandings.

1. Eating fat makes you fat.

Answer: Myth
Explanation:

1. Calories in vs. calories out drives weight gain, not one nutrient alone.
2. Fat provides 9 calories per gram (vs. 4 cal/g for carbs/protein), but you only gain weight if you consistently eat more calories than you burn.
3. Healthy fats (avocado, nuts, olive oil) are essential for cell function and nutrient absorption.

2. All carbohydrates are unhealthy.

Answer: Myth
Explanation:

1. Carbohydrates are the body’s main energy source.
2. Complex carbs (whole grains, beans, vegetables) provide fiber and slow energy release.
3. Simple carbs (sugary drinks, candy) can spike blood sugar if over-consumed. Balance and portion size matter most.

3. Drinking milk builds strong bones.

Answer: Fact
Explanation:

1. Milk is a rich source of calcium, which is a key mineral in bone structure.
2. Fortified milk also provides vitamin D, which helps the body absorb calcium.
3. Regular calcium and vitamin D intake during growth supports optimal bone density.

4. Skipping breakfast helps you lose weight.

Answer: Myth
Explanation:

1. Skipping meals can slow metabolism and lead to overeating later.
2. Eating a balanced breakfast helps regulate blood sugar and appetite throughout the day.
3. Studies show people who eat breakfast tend to make healthier meal choices overall.

5. Organic foods are always healthier than non-organic foods.

Answer: Myth
Explanation:

1. “Organic” refers to how food is grown (no synthetic pesticides/fertilizers), not necessarily nutrient content.
2. Nutrient levels in organic vs. conventional produce are similar.
3. Both can be part of a healthy diet—focus on variety, wash all fruits/vegetables, and include plenty of plants.

6. You can get all the nutrients you need from a balanced diet without supplements.

Answer: Fact
Explanation:

1. A varied diet with fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy typically provides essential vitamins and minerals.
2. Supplements are useful for specific medical conditions or deficiencies (e.g., iron, B12 for vegans).
3. Most healthy individuals meet needs through food—supplements are not a substitute for balanced meals.

7. Fruit juice is just as healthy as whole fruit.

Answer: Myth
Explanation:

1. Whole fruit contains fiber that slows digestion and promotes fullness.
2. Juice concentrates natural sugars and removes most fiber, leading to quicker sugar spikes.
3. Eating whole fruit supports better blood sugar control and satiety.

8. Eating late at night causes weight gain.

Answer: Myth
Explanation:

1. Total daily calorie intake and expenditure determine weight change, not meal timing alone.
2. Late-night snacking can lead to excess calories if choices are high-calorie.
3. Focus on balanced meals and mindful portions—timing has less impact than overall habits.

Use these explanations to prompt further discussion: ask students to cite evidence, share personal experiences, and suggest healthy alternatives when common myths arise.