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Nutrition Introduction

Food Groups

Food Advertising & Media Literacy

Food Productions & Sustainability

Healthy Eating Plate

Allergies & Dietary Restrictions

Portion Control & MindfulEating

Food Labels

SecondARY LESSON PLANS

Portion Control and Mindful Eating

Objectives

By the end of the lesson, students will be able to:

  • Understand the concept of portion control and its importance in maintaining a healthy diet
  • Recognize the significance of listening to hunger cues
  • Practice mindful eating to prevent overeating and promote better overall health

Materials

  • Visual aids (images of portion sizes)
  • Whiteboard and markers
  • Handouts with information on portion control and mindful eating
  • Small snacks (e.g., raisins or mixed nuts)

Main Activities

Duration: 60 minutes

Main Activities

Duration: 60 minutes

Introduction

(10 minutes)

Introduction

(10 minutes)

  • Define portion control as the practice of managing the amount of food we eat at a meal or snack.
  • Show images of proper portion sizes for various foods (e.g., fruits, vegetables, proteins, grains).
    Discuss why portion control is important for maintaining a balanced diet and preventing overeating.

Activity 1 – Understanding Portion Control

(20 minutes)

Activity 1 – Understanding Portion Control

(20 minutes)

  1. Define portion control as the practice of managing the amount of food we eat at a meal or snack.
  2. Show images of proper portion sizes for various foods (e.g., fruits, vegetables, proteins, grains).
  3. Discuss why portion control is important for maintaining a balanced diet and preventing overeating.

Activity 2 – Listening to Hunger Cues

(15 minutes)

Activity 2 – Listening to Hunger Cues

(15 minutes)

  1. Explain the importance of recognizing hunger cues, such as a growling stomach or feelings of hunger.
  2. Discuss the difference between physical hunger and emotional eating.
  3. Encourage students to share their experiences with recognizing their own hunger cues.

Activity 3 – Practicing Mindful Eating

(15 minutes)

Activity 3 – Practicing Mindful Eating

(15 minutes)

  1. Introduce the concept of mindful eating, which involves paying close attention to the taste, texture, and enjoyment of food.
  2. Conduct a mindful eating exercise using small snacks (e.g., raisins or mixed nuts). Instruct students to eat slowly, savoring the experience, and discussing their observations afterward.

Wrap-up and Discussion

(10 minutes)

Wrap-up and Discussion

(10 minutes)

Summarize the key points of the lesson:
– Why is portion control important, and how can mindful eating help us make healthier food choices?
– Encourage students to reflect on their eating habits and consider how they can incorporate portion control and mindful eating into their lives.

Homework

Assign students to keep a food journal for a few days, recording their meals and snacks while paying attention to portion sizes and their level of hunger before eating. Encourage them to reflect on their experiences.

Assessment

Observe students’ engagement during discussions and their participation in the mindful eating exercise. Review the food journals (if assigned) to assess their understanding and application of portion control and mindful eating concepts.