9.NPA.2

What does this standard mean a child will know and be able to do?

9.NPA.2.1 Plan vegetarian diets that are balanced and nutrient-dense.
Humans are creatures of habit with food. They often eat a limited variety, compromising their health. Not only is it better to eat smaller portions from most food groups at meals, but to vary the foods from within each group. The best way improve variety in one’s diet is to become an adventurous eater. Step one is to avoid fast foods and convenience foods since they use the same ingredients over and over. Ideas to expand one’s dietary horizon include: shop for foods at farmers’ markets or ethnic markets. Try a new item each time. Some foods such as cilantro, star fruit, tofu or fish sauce might be an acquired taste—only say you don’t like a food after trying it several times. Eat at friends’ houses and try something different, especially if they are of another culture. Make new combinations of salad such as mixing in beans, nuts, or dried or fresh fruit with vegetable salad ingredients. Season food with herbs and peppers instead of salt. Try new toppings on old favorites like pizza. Do not avoid a food just because a friend does not like it –you might think it is great. Even some flowers and mushrooms are edible—research which ones are tasty and safe.
 * The student will generate a list of ideas for increasing variety in his/ her diet.
 * The student will identify three unusual foods he/she has eaten that they think less than 25% of the class will have tried.
 * After sharing unusual foods, the student will write ten new foods he or she is willing to try.

9.NPA.2.1 Plan vegetarian diets that are balanced and nutrient-dense.
People choose to be vegetarians for nutritional, environmental, ethical, or other reasons. Whatever the persuasion, vegetarians can have a healthy well-balanced diet without consuming meat. The key is variety in plant source food, making certain to overlap a bean or bean product with a corn or grain product at each meal. Doing so builds a complete protein with the same amino acids in required amounts as meat. Examples of complementary proteins include rice and beans, vegetable quiche (contains cheese and egg), tofu and noodles, bread and peanut butter, yogurt and fruit, and bagel and smoked salmon.

Vegetarians identify themselves by degree—semi-vegetarians only avoid red meat but eat fish and poultry along with fruits and vegetables; lacto, ovo and lacto-ovo vegetarians don’t eat animal flesh, but differentiate themselves as to whether they eat milk products, eggs or both. Vegans eat no animal products at all and require the most education and skill about eating complementary protein foods. Vegetarians show several health benefits from their lifestyles including better weight control, lower blood pressure, less coronary artery disease, and fewer cancers.
 * The student will differentiate among vegans, lacto, ovo, lacto-ovo, and semi-vegetarians.
 * The student will explain how to derive a complementary protein without eating an animal product.
 * The student will plan and consume two days of vegetarian meals.

9.NPA.2.2 Recall the number of servings recommended from each food group and the need for balanced nutrition.
The number of servings required per food group depends on a person’s sex, weight, height, and activity levels. The fastest way to find individual requirements is to use the interactive tool at chooseMyPlate.Gov. For instance, a 15 year-old moderately active male who is 5’9” and weighs 150 pounds should consume about 2 portions of meat/beans or eggs per day, 3 servings of milk, 2-3 servings of fruit, 4 cups of vegetables, and 10 ounces (8-10 servings) of grain-based foods. Note that half of the grain servings should be whole grain, such as whole wheat bread, whole grain pasta, or brown rice.

A 14 year-old female soccer player of average size might require 2 servings of meat/beans, 3 cups of milk or equivalent, 2 cups of fruit, 3.5 cups of vegetables, and 7-9 servings of grain. Additional suggestions are given at the site for maximizing variety and nutrient density within each group. Servings ultimately depend on whether weight is gained, maintained, or lost at that amount. Each person must adjust the number of servings up or down to achieve balance, with most of the flexibility in the grain and fruit groups.
 * The student will explain what factors influence the number of servings recommended from each group.
 * Using chooseMyPlate.com, the student will demonstrate the ability to determine own requirements for servings from the food groups.
 * Using personal recommendations from chooseMyPlate.gov, the student will accurately plan three days of food intake (2 weekdays/1 weekend day).

9.NPA.2.3 Summarize the effects of hydration and dehydration and preventive measures for dehydration.
Since 80-90% of the body is fluid, water is more critical than food to the human body. Adequate hydration is required for waste removal, moisture for body openings, adequate blood volume, digestion, joint lubrication, and temperature regulation. Water is lost through respiration, urination, vomiting or diarrhea, and sweating. Symptoms of dehydration include dry mouth, dizziness, weakness, sluggishness, daytime fatigue, focusing problems, headaches, and decreased or dark urinary output. Hydration can be addressed with any fluid, but water and milk are the most nutritionally sound. While general recommendations are about 8 cups of water per day, individual needs vary. Urine color should be pale yellow with adequate hydration. Hydration can be improved by the simple act of carrying and frequently drinking water from clean containers. While sugary tea, juices, soft-drinks, and sports drinks are heavily advertised by professional athletes, the negative aspects like insulin spiking, stomach fluid retention, mineral flushing, and cost are reasons why sports scientists and physiologists believe cool water is best.

Athletes need special awareness of hydration since heavy activity can cause excessive fluid loss, particularly in hot climates. Athletes should weigh before and after practice, checking weight (water) loss to determine hydration needs. Drinking fluids before, during, and after practices and events are essential to peak performance. Knowing the signs of heat exhaustion (nausea, profuse sweating, weakness, dizziness, headache) and heat stroke (severe nausea, disorientation, flushed skin, no perspiration) and how to respond can make the difference in an athlete’s life or death. Heat stroke is a medical emergency—call 911, re-hydrate if possible and cool the body with water or alcohol-soaked towels. To protect their health, athletes should feel empowered to remind coaches about water breaks.
 * The student will review why fluids are critical to human health.
 * The student will describe the signs and symptoms of dehydration and adequate hydration.
 * The student will explain why water and low-fat milk should compose the bulk of fluid replacement.
 * The student will differentiate between two major hydration problems and what to do in response.
 * The student will review his or her hydration habits and make desirable changes when warranted.