Smart Fuel Blueprint

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| Natural fruit sugar buffered by natural fiber | | 6. Black Bean Burrito Bowl with Brown Rice |

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| Sustained sports endurance; slow digestion |

Part 5

Movement Challenge Log: "The Fuel Spectrum" (Slide 7)

Option 1: Quick High Knees ⚡ Simple Carb (Fast burst energy)

Option 2: Steady Marches 🌿 Complex Carb (Sustained stamina)

Follow the slide prompts. For each food round, record which movement option was performed and identify the type of carb:

Round 1: Gummy Candy

Movement Performed:

Type of Carb:

Round 2: Steel-Cut Oats

Movement Performed:

Type of Carb:

Round 3: Fresh Pear

Movement Performed:

Type of Carb:

Round 4: Black Bean Chili

Movement Performed:

Type of Carb:

Part 6

Everyday Smart Carb Meal Swaps (Slide 8)

Sugary Breakfast Cereal My Smart Complex Swap:

Bag of Potato Chips My Smart Complex Swap:

Canned Soda or Juice My Smart Complex Swap:

Final Nutrition Verdict:

How would you explain the difference between fueling with complex carbs versus fueling with simple carbs?

Nutrition & Wellness • Unit 3: Smart Carb Fuel Completed notes submit for class participation credit!

Carb Quest Guided Notes Master Key

Page 2 of 2

Parts 1, 2 & 3: Presentation Content Key

• Primary Fuel: Glucose / blood sugar.

• Calorie Density: 4 calories per gram.

• Daily Diet Range: 45%–65% of daily calories.

• Brain Share: ~20% of daily glucose.

• Simple Carb Digestion: 15–30 minutes.

• Speed Bump Nutrient: Dietary Fiber.

• Label Line: "Includes Added Sugars" (limit <25–36g).

• Athlete Timing: Fast energy right before or during intense endurance exercise.

• Complex Carb Digestion: 2–4 hours.

• Fiber Goal: 25–38g/day; pick foods with ≥3g/serving.

Part 4: Movement Activity Log Key (2-Option System)

Students record which of the 2 movement options was performed, explaining the digestion speed rationale:

Round 1: Candy

Option 1: High Knees

Simple sugar • rapid 15-min burst

Round 2: Oats

Option 2: Steady March

Complex starch • sustained 2–4 hr

Round 3: Pear

Option 1: High Knees

Simple fruit sugar (buffered by fiber)

Round 4: Chili

Option 2: Steady March

Complex starch & legumes

Part 5: Meal Swaps & Nutrition Verdict Key

Sugary Cereal ➜ Warm rolled oatmeal with fresh strawberries & walnuts.

Potato Chips ➜ Whole grain air-popped popcorn or roasted crunchy edamame.

Soda/Juice ➜ Sparkling water with fresh squeezed lemon or a whole orange.

Exemplar Nutrition Takeaway: "Carbohydrates are our primary source of daily energy, not something to fear. Rather than cutting out all carbs, focus on choosing whole-food complex carbs and fruits rich in fiber, and limit empty added sugars that trigger crashes."

Wrap-Up Class Discussion Prompts

• • Prompt 1: "Why do you think vending machines and convenience stores are mostly filled with simple refined carbs instead of complex carbs?" (Shelf-life, cheap processing, addictive taste).
• • Prompt 2: "If you have a 3-hour standardized test or a soccer tournament this weekend, what breakfast combination would provide the best stamina?" (Complex carb + protein + healthy fat).

Nutrition & Wellness Curriculum • Unit 3: Smart Carb Fuel Lenny Educational Resources • Classroom Ready

You don't need meat to get complete protein—plant combinations work just as effectively!

Plant-Based Synergy

Complementary Protein Pairings

Rice & Beans

Beans provide lysine; brown rice provides methionine. Together, they create a complete amino acid profile!

Grains + Legumes

Peanut Butter & Toast

Whole wheat toast supplies the amino acids lacking in peanut butter, forming an endurance powerhouse snack.

Nuts + Grains

Hummus & Pita

Chickpeas (legumes) combined with sesame tahini and whole grain pita bread provide all 9 essentials easily.

Legumes + Seeds

Smart Science: You don't even have to eat complementary proteins in the exact same bite; your body pools amino acids across the day!

Intake Requirements

How Much Protein Do You Need?

General Teen Baseline

Roughly 0.85 grams per kilogram of body weight (approx. 45–60 grams/day).

High School Athlete

Athletes need 1.2 to 1.6 grams/kg to support muscle recovery and high energy expenditure.

The Protein Powder Myth

Excess protein cannot be stored as extra muscle—it is converted to glucose or fat, stressing kidneys.

Whole Foods First: Real meals provide natural vitamins, zinc, iron, and calcium that protein powders lack!

Kinesthetic Movement Lab

Movement Lab: The Amino Acid Chain!

Stand Up! Choose From 2 Movement Options For Each Food:

Option 1 💪 Complete Standout

Do 3 Solid Power Squats!

Represents Complete Protein: Contains all 9 essential amino acids in one single powerhouse package.

Examples: Eggs, chicken breast, Greek yogurt, edamame

Option 2 🤝 Partner High-Five

High-Five / Fist-Bump Partner!

Represents Complementary Plant Pairings: Two plant foods linking together to form a full amino acid chain.

Examples: Rice & beans, hummus & pita, peanut butter & toast

Round 1: Hard-Boiled Egg

Round 2: Hummus & Pita

Round 3: Steamed Edamame

Round 4: Peanut Butter Toast

Solo complete power or synergistic team connection! Record each round in Part 5 of your Guided Notes.

Everyday Wellness

Smart Protein Swaps for Real Life

Processed Hot Dog / Bologna

⬇ SWAP FOR ⬇

Grilled Chicken or Turkey

High protein, low saturated fat, and zero chemical nitrate preservatives.

Sugary Sweetened Yogurt

⬇ SWAP FOR ⬇

Plain Greek Yogurt + Berries

Doubles your protein (15g–18g) with probiotics and zero added sugar spikes.

Deep Fried Chicken Nuggets

⬇ SWAP FOR ⬇

Baked Tofu or Black Beans

Combines heart-healthy plant fiber with powerful lean protein.

Complete Section 4 & 5 of your Guided Notes now! Protein Power Builders • Day 2 Complete

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| Strained dairy complete protein + calcium & gut probiotics |

Part 5

Movement Lab Log: "The Amino Acid Chain" (Slide 7)

Option 1: 3 Power Squats 💪 Complete Protein (All 9 essentials)

Option 2: Partner High-Five 🤝 Complementary Plant Pairing

Follow the slide prompts. For each food round, record which movement option was performed and state the protein rationale:

Round 1: Hard-Boiled Egg

Movement Performed:

Protein Type & Rationale:

Round 2: Hummus & Whole Wheat Pita

Movement Performed:

Protein Type & Rationale:

Round 3: Steamed Edamame

Movement Performed:

Protein Type & Rationale:

Round 4: Peanut Butter on Toast

Movement Performed:

Protein Type & Rationale:

Part 6

Everyday Smart Protein Swaps (Slide 8)

Processed Hot Dog / Deli My Lean Protein Swap:

Sugary Fruit Yogurt My High Protein Swap:

Fried Chicken Nuggets My Smart Fuel Swap:

Final Nutrition Verdict:

Why is it better for teens to get protein from varied whole foods rather than relying heavily on processed protein shakes or powders?

Nutrition & Wellness • Unit 3: Smart Fuel Blueprint • Day 2 Completed notes submit for class participation credit!

1. Hard-Boiled Egg: Complete (Gold standard animal protein)

2. Bowl of Brown Rice: Incomplete (Plant grain, low in lysine)

3. Grilled Chicken Breast: Complete (Lean animal tissue builder)

4. Steamed Edamame: Complete (Whole plant complete protein)

5. Roasted Almonds: Incomplete (Healthy fats + plant protein)

6. Plain Greek Yogurt: Complete (Concentrated dairy complete protein)

Part 5: Movement Activity Log Key (2-Option System)

Students record which movement was performed, explaining the amino acid rationale:

Round 1: Egg

Option 1: 3 Squats

Complete protein • all 9 essentials

Round 2: Hummus/Pita

Option 2: Partner High-5

Legume + grain pairing

Round 3: Edamame

Option 1: 3 Squats

Standout complete plant food

Round 4: PB Toast

Option 2: Partner High-5

Nut butter + wheat pairing

Part 6: Meal Swaps & Nutrition Verdict Key

Hot Dog / Deli Meats ➜ Sliced roasted turkey, grilled chicken, or seasoned black bean patty.

Sugary Fruit Yogurt ➜ Plain Greek yogurt layered with fresh berries & chia seeds.

Fried Nuggets ➜ Crispy baked tofu bites or grilled chicken tenders with homemade dip.

Exemplar Nutrition Verdict: "Whole food protein sources provide essential vitamins (B12, zinc, iron) and natural fiber that powders and ultra-processed bars lack. Relying on whole foods also prevents unnecessary strain on the liver and kidneys caused by excessive supplemental protein intake."

Wrap-Up Class Discussion Prompts

• • Prompt 1: "Why do fitness influencers heavily promote 50g protein shakes to teenagers, and what does the science say about how much protein your body can absorb at one sitting?" (Marketing profit; human muscle synthesis caps at ~25–35g per meal; excess is oxidized).
• • Prompt 2: "How can an athlete eating a 100% plant-based diet ensure they are getting all 9 essential amino acids daily?" (Eating a wide variety of whole grains, legumes, nuts, seeds, and soy foods across the day).

Nutrition & Wellness Curriculum • Day 2: Protein Power Builders Lenny Educational Resources • Classroom Ready