What Do You Eat? Warm-Up

Think about a typical school day, from the moment you wake up to when you go to bed. What do you usually eat and drink?

List everything you consume, including meals, snacks, and drinks. Don't worry about whether it's 'healthy' or 'unhealthy' – just be honest!

Breakfast:

Snack (morning):

Lunch:

Snack (afternoon):

Dinner:

Other drinks/snacks:

Teacher Script: Fueling Your Teen Machine

Part 1: Warm-Up (5 minutes)

Teacher: "Good morning, everyone! Let's kick off today's lesson with a quick reflection. I've handed out a 'What Do You Eat? Warm-Up' worksheet. For the next few minutes, I want you to silently think about and write down everything you typically eat and drink in a school day. Don't overthink it, just be honest about your usual habits. There's no right or wrong answer here, we're just gathering information about ourselves."

(Allow students a few minutes to complete the warm-up.)

Teacher: "Alright, let's hear from a few of you. Without sharing anything you're uncomfortable with, can anyone share one interesting thing they noticed about their typical daily food intake? Or maybe something that surprised them?"

(Facilitate a brief, non-judgmental discussion, encouraging students to start thinking about their eating patterns.)

Part 2: Mini-Lesson: Nutrition Basics (10 minutes)

Teacher: "Great insights, everyone. Today, we're going to dive into what truly fuels our bodies, especially during these busy teenage years. We'll be looking at the science behind the food we eat and how it impacts our energy, focus, and overall health. Take a look at our Fueling Your Teen Machine Slide Deck."

Slide 1: Fueling Your Teen Machine!

Teacher: "As teenagers, your bodies are constantly growing and changing, which means what you eat is super important. Think of your body as a high-performance machine – it needs the right kind of fuel to run at its best. What do you think that fuel is?"

(Pause for student responses.)

Slide 2: Macronutrients: The Big Energy Providers

Teacher: "Exactly! Food is our fuel. And within food, we have these amazing components called macronutrients. 'Macro' means big, so these are the big nutrients our bodies need in larger amounts for energy, growth, and repair.

• Carbohydrates: These are your body's primary and quickest source of energy. Think of them like the gasoline for your car. Foods like whole-grain bread, rice, pasta, fruits, and vegetables are packed with healthy carbs. They give you the energy to study, play sports, and even just think!
• Proteins: These are the building blocks of your body. They help build and repair muscles, skin, hair, and other tissues. Imagine them as the bricks and mortar that build a strong house. You'll find protein in foods like chicken, fish, beans, lentils, and nuts.
• Fats: Don't be afraid of fats! Healthy fats are essential for long-term energy, protecting your organs, and helping your body absorb certain vitamins. Think of them as the insulation for your house and the lubricant for your machine. Avocados, olive oil, nuts, and fatty fish are great sources of healthy fats.

Any questions about these 'big three' nutrients?"

(Address student questions.)

Slide 3: Micronutrients: Tiny but Mighty!

Teacher: "Now, if macronutrients are the big building blocks and fuel, then micronutrients are the tiny but mighty workers that make everything run smoothly. 'Micro' means small, and we need these in smaller amounts, but they are just as vital.

• Vitamins: These are organic compounds that your body needs to function properly – from boosting your immune system to helping your bones grow strong. Think of Vitamin C for fighting off colds or Vitamin D for healthy bones.
• Minerals: These are inorganic elements that also play many roles, like building strong bones (calcium!), helping your blood carry oxygen (iron!), and maintaining fluid balance.

You can find a rainbow of vitamins and minerals in fruits, vegetables, and other whole foods. Why do you think eating a variety of colorful fruits and vegetables is often recommended?"

(Pause for student responses, guiding them to the idea of getting a wide range of micronutrients.)

Slide 4: Hydration: Don't Forget the H2O!

Teacher: "Finally, let's talk about something incredibly simple but often overlooked: hydration! What's the most important drink for your body?"

(Wait for 'Water'.)

Teacher: "Exactly! Water is absolutely essential. Your body is made up of mostly water, and it needs it for almost every function – from regulating your body temperature to carrying nutrients and oxygen to your cells. Staying hydrated helps you concentrate, keeps your energy up, and generally makes you feel better. How do you know if you're drinking enough water?"

(Discuss signs of hydration/dehydration.)

Part 3: Station Activity: Nutrition Exploration (10 minutes)

Teacher: "Alright, now that we've covered the basics, it's time to put your knowledge to the test! We're going to do a Nutrition Exploration Activity at different stations. Each station will have examples of common teen-favorite foods and some healthier alternatives. Your task, in your groups, is to discuss and compare these foods based on what we just learned about macronutrients, micronutrients, and hydration.

I'll divide you into small groups now. When you get to your station, follow the instructions. You'll rotate through each station, spending about 3 minutes at each one. Your goal is to identify the key nutrients in each food and discuss why the healthier alternative might be a better choice. Any questions before we start?"

(Divide students into groups, explain rotation, and start the activity.)

Part 4: Wrap-Up & Homework Assignment (5 minutes)

Teacher: "Okay, everyone, let's bring it back together. What were some interesting comparisons or discoveries you made during the station activity? Was there anything that surprised you?"

(Facilitate a brief discussion, highlighting key student observations.)

Teacher: "Excellent discussions! To continue thinking about our own eating habits, your homework for tonight is to complete the My Food Log Homework. You'll track everything you eat and drink for one full day. The goal here isn't to judge your diet, but to simply become more aware of what you're consuming. Bring your completed food logs to our next class, and we'll discuss them further. Any questions about the homework?"

*(Answer questions and dismiss class.)"

Nutrition Exploration Activity

Welcome to your Nutrition Exploration stations! In your groups, you will rotate through three stations, comparing different foods and thinking about their nutritional value. Discuss your findings with your group members at each station.

Station 1: Macronutrient Marvels

Goal: Compare teen-favorite foods and their healthier alternatives based on their macronutrient content (Carbohydrates, Proteins, Fats).

Instructions:

1. Look at the food examples provided at this station (e.g., a sugary soda vs. water, a candy bar vs. a handful of almonds, white bread vs. whole wheat bread).
2. For each pair, discuss:
   • Which food provides more or less of each macronutrient (carbs, proteins, fats)?
   • Which one offers "good" carbs/fats/proteins versus "empty" calories?
   • How might choosing the healthier option impact your energy levels and overall health?

Station 2: Micronutrient Masters

Goal: Compare teen-favorite foods and their healthier alternatives based on their micronutrient content (Vitamins, Minerals).

Instructions:

1. Examine the food examples at this station (e.g., a bag of chips vs. an apple, a processed pastry vs. a banana, juice box vs. a handful of spinach).
2. For each pair, discuss:
   • Which food is likely to contain more essential vitamins and minerals?
   • How do these micronutrients benefit your body?
   • What are some creative ways to incorporate more micronutrient-rich foods into your diet?

Station 3: Hydration Heroes

Goal: Understand the importance of hydration and compare drink choices.

Instructions:

1. Consider the drink examples at this station (e.g., a regular soda vs. water, an energy drink vs. coconut water, fruit juice vs. unsweetened tea).
2. For each pair, discuss:
   • What are the pros and cons of each drink in terms of hydration and overall health?
   • How much water should a teenager aim to drink daily?
   • What are some easy ways to stay better hydrated throughout the school day?

Reflection (to be discussed with the whole class later):

• What was the most surprising thing you learned at these stations?
• What is one small change you could make to your eating or drinking habits based on what you learned today?

My Food Log Homework

Instructions: For one full day, carefully track everything you eat and drink. Be as detailed as possible. Remember, the goal is simply to observe your habits, not to judge them. Bring this log to our next class for discussion.

Day of the Week: ______________ Date: ______________

Morning (Breakfast & Morning Snack)

Afternoon (Lunch & Afternoon Snack)

Evening (Dinner & Evening Snack)

Reflection Questions

1. Looking at your food log, what is one thing that surprised you about your eating habits?
   
   
   
   
2. Considering what we learned about macronutrients, micronutrients, and hydration, how well do you think your day of eating aligns with those principles?
   
   
   
   
   
   
3. What is one small, realistic change you could consider making to your eating or drinking habits based on this log and our lesson?