1

2

FINAL CHECKLIST FOR ITEMS TO BE INCLUDED IN THE PROJECT

_______ 1 PAGE WITH GOALS CLEARLY STATED AND VERY REALISTIC

_______ SEVEN WORKOUTS PLANNED BY YOU. ALL 5 COMPONENTS OF FITNESS ARE EVIDENT THROUGHOUT YOUR WORKOUTS.

_______A VARIETY OF ACTIVITIES ARE DONE THROUGHOUT YOUR WORKOUTS.

8-10 ACTIVITIES-EXCELLENT

5-7 ACTIVITIES-GOOD

3-4 ACTIVITIES-FAIR

1-2 ACTIVITIES-POOR

0 ACTIVITIES-VERY POOR

_______1 PAGE WITH NUTRITIONAL GOALS CLEARLY STATED AND VERY REALISTIC.

_______ONE WEEK MENU WITH CALORIE COUNTS INCLUDED

_______FINANCIAL SPREADSHEET WITH NARRATIVE

_______NUTRITION LOG (3 DAY)

_______EXERCISE LOG

_______ALL OTHER WORKSHEETS DONE THROUGHOUT THIS PROJECT

_______PEER RUBRICS (+4 ON FINAL GRADE)

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Student Name:__________________________________

CATEGORY 4 3 2 1 0

Goals

Goals are clearly stated and very realistic

Goals are stated and realistic.

Goals are stated but not very clear or realistic.

Goals are stated but not realistic.

Goals are not stated or realistic.

5 Components of Fitness

All 5 Components of Fitness are evident.

Only 4 Components of Fitness are evident.

Only 3 Components of Fitness are evident.

Only 2 Components of Fitness are evident.

One or less Component

Variety of Activities

Great variety of activities!

Good variety of activities.

Only a few activities are listed.

Same activity throughout.

Activities are not listed.

Nutritional Goals

Goals are clearly stated and very realistic

Goals are stated and realistic.

Goals are stated but not very clear or realistic.

Goals are stated but not realistic.

Goals are not stated or realistic.

Menu/ Calories

Menu is complete with calories included.

Menu is complete and some calories are included.

Menu and calorie list are included but not complete.

Missing either the menu or the calorie list.

Menu and calorie list are not included.

Financial Aspect

All research is included and complete.

Research is included but missing 1 component.

Research is included but missing 2 components.

Research is included but missing more than 2 components.

Financial research is not included.

Score

5 Components of FitnessVariety of ActivitiesNutritional Goals

TOTAL OF SCORES X 4Peer Rubrics Included (+4)

FINAL GRADE

Menu/Calories

GoalsExpectations

Financial Aspect

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How to Set Smart Nutritional Goals

When you decide to make changes in your behavior, you need to set goals. And you should be SMART about it. SMART is an acronym that stands for:

S-pecific M-easurable A-ttainable R-ealistic and relevant T-imely

Here's is how SMART correlates with your nutritional behaviors.

Specific

You need your goals to be specific so you can measure them. What do you plan to do? Can you break it down into smaller steps?

Instead of saying, "I'm going to exercise", be more specific. Say, "I will walk for 20 minutes at lunchtime Monday through Thursday". That's a specific goal. Or, instead of, "I'm going to eat more fruit", say "I will drink 6 ounces of orange juice every morning".

The goal should be clear and straightforward. Know exactly what you will be doing and when.

Measurable

Measure your actions to see if you're attaining the goal.

Perhaps your goal is to write down everything you eat and drink for one week. Review your food records at the end of the week and see whether you met that goal. You can then set a new goal. Your new goal might be the same or you might change it based on the measure of your actions.

Attainable

Don't make your goal too hard to reach. While you want to push yourself a little, try dividing your ultimate goal into many smaller, achievable ones.

Instead of saying, "I'll never eat lunch out again", aim to pack lunch for 3 days a week. Or instead of thinking, "How could I ever eat a whole cup of vegetables?" add a salad to your dinner two nights a week.

Realistic

Plan only what you can actually do.

Instead of thinking, "I'll never have dessert again", only eat dessert on Saturday night. Or instead of saying, "I will walk 60 minutes seven days a week", say, "I will walk 30 minutes five days a week". Anything extra is a bonus.

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Timely

Pick a time period, like a week or a month, when setting a goal. That will keep you focused on a starting and end point. You can then build on the goal you're measuring by adding a new one for the next time period.

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ONE WEEK MENU

You are required to include a one week HEALTHY menu in your fitness plan. This menu will consist of FIVE days. Each day will have three meals (breakfast, lunch, and dinner) as well as midmorning and afternoon snacks. You are also required to include any and all calories for each meal and snack. A daily menu may look something like this…

Breakfast

1 cup orange juice 1 soft scrambled egg 1 thin slice bacon 1 slice whole wheat bread 1 8-ounce cup skim milk

120 caloires 75 calories 45 calories 80 calories 90 calories OR 410 Total Calories

Snack

3 Graham Crackers

80 calories

Lunch

Sandwich 2 slices whole wheat bread 2 ounces tuna 1 tsp. mayo 1 tsp. mustard free free 2 tomato slices (raw). lettuce leaf 1 cup carrot sticks 1 medium apple Iced tea w/lemon (no sugar)

160 calories 150 calories 45 calories 0 calories 0 calories 0 calories 25 calories 60 calories 0 calories OR 440 Total Calories

Snack

1Banana

120 calories

Dinner

Broiled chicken breast 1⁄2 cup rice 1 cup cooked green beans. 1 cup cooked broccoli. 1 cornbread muffin 1 tsp. butter or margarine 1⁄2 cup peaches 1 cup (8 oz.) skim milk

300 calories 80 calories 50 calories 50 calories 80 calories 45 calories 60 calories 90 calories OR 755 Total Calories

*** Please mark your foods as Go (Green), Slow (Yellow), or Whoa (Red). You can do this with a highlighter, crayon, marker, map pencil, or on a computer.

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235

COORDINATED APPROACH TO CHILD HEALTH (CATCH)GO–SLOW–WHOA List

The CATCH GO–SLOW–WHOA List is a tool to guide children and families towardmaking healthful food choices. The overall message is that all foods can fit into ahealthful diet, which consists of more GO foods than SLOW foods, and more SLOWfoods than WHOA foods.

Foods are divided into seven sections, five of which are food groups (Vegetables; Fruits;Grains; Milk and Dairy Foods; Meat, Beans, and Eggs). The other two sections are Fatsand Other.

GO foods: Examples include fruits and vegetables, whole-grain foods, and unsweet-ened 1% milk. GO foods are commonly described as “whole foods,” meaning thatthey’re generally the least processed compared to foods in the same food group/sec-tion. These foods are also lowest in salt (sodium) and/or added sugars. In addition, GOfoods are lowest in unhealthy fats—that is, solid fats such as butter or lard, as opposedto healthy fats, which are vegetable oils.

WHOA foods: Examples include candy, cookies, chips, fried foods, ice cream, softdrinks, and sugary cereals. WHOA foods are generally the most processed and arehighest in unhealthy fats, added sugars, and/or salt.

SLOW foods are in between GO foods and WHOA foods. Examples include sweetened(including flavored) 1% milk, refined-grain foods, and fruit with added sugar.

To determine whether a food is GO, SLOW, or WHOA, it’s compared to all the otherfoods in its category (row) of the food group/section. Although foods are categorized inthis way, it’s important to note that eating large quantities of foods can be unhealthy,even if they’re GO foods.

The GO–SLOW–WHOA List doesn’t contain combination foods such as sandwiches orpizzas since each ingredient is either a GO, SLOW, or WHOA food. For instance, apizza is made up of a crust, sauce, cheese, and toppings. These ingredients belong inmore than one food group. To determine if the pizza is a GO, SLOW, or WHOA pizza,you should take all the ingredients into consideration.

The most healthful type of meal includes mostly GO foods. Here are two examples ofhealthful meals.

GO > SLOW > WHOA

GO BreakfastOatmeal without added sugar (GO)

Brown sugar (WHOA)Fresh blueberries (GO)

1% milk (GO)

GO LunchTurkey sandwich

Whole-wheat bread (GO)Turkey without skin (GO)Mustard (GO)American cheese (WHOA)Tomato (GO)Lettuce (GO)

Baked potato chips (SLOW)Canned peaches without added sugar (GO)Skim milk (GO)

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GO SLOW WHOA

Vegetables

Vegetable Juice

* Less than 200 mg of sodium (about one pinch of salt) per cup

Examples of vegetables: asparagus, avocado, bean sprouts, beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots,

cauliflower, celery, chayote, collard greens, corn, cucumbers, eggplant, garlic, green beans, jicama, kale, lettuce, mushrooms,

mustard greens, nopalitos, okra, onions, parsnip, peas, peppers (such as bell, jalapeno, poblano, etc.), potatoes, pumpkin,

sweet potatoes, spinach, squash, taro root, tomatillos, tomatoes, turnip greens, turnips, yucca (cassava or manioc), zucchini

VEGETABLES

* Less than 200 mg of sodium (about one pinch of salt) per cup

Examples of fruits: apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, figs, grapefruit, grapes,

honeydew melons, kiwi, kumquats, lemons, limes, mangos, nectarines, oranges, papaya, peaches, pears, persimmons,

pineapple, plums, pomegranate, star fruits, strawberries, tangerines, watermelon

FRUITS

• Fresh, frozen, or canned

vegetables with no salt, sugar,

or fat added, or with a small

amount of salt* added

• 100% low-sodium vegetable

juice

• Fresh, frozen, or canned vegetables

made with vegetable oils

• Vegetables with salt and/or sugar

added

• Baked french fries and hash browns

• 100% vegetable juice

• Fresh, frozen, or canned

vegetables made with

solid fats

• Fried battered

vegetables

• Fried potatoes, fried

french fries, fried hash

browns

GO SLOW WHOA

Fruits

Fruit Juice

Dried Fruit/

Fruit Leather

• Fresh, frozen, or canned fruits

with no sugar or salt added, or

with a small amount of salt*

added

• 100% fruit juice

• Frozen 100% fruit juice bars

and smoothies

• Dried fruit (such as raisins,

figs, dates, apricots, plums)

• 100% fruit leather

• Fruits canned in light syrup

• Fruits with sugar and/or salt

added

• Sherbet, sorbet

• Frozen fruit juice bars and

smoothies with added sugar

• Dried fruit with added sugar

• Fruit leather with added sugar

• Fruits canned in heavy

syrup

• Fruit roll-ups

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GO SLOW WHOA

Breads/Muffins/ • Whole-grain bread, buns, rolls, • White (refined flour) bread, buns, • Croissants

Sweet Breads bagels, tortillas, and pita bread rolls, bagels, tortillas, pita bread • Biscuits

• Corn tortillas • Cornbread • Sweet rolls

• Muffins, waffles, pancakes, and • Doughnuts

French toast made with vegetable • Muffins, waffles,

oils pancakes, and French

toast made with solid

fats

Pasta • Pasta made with whole-grain • Pasta made with refined flour • Instant higher-fat

flour • Egg noodles noodle soups

Rice and Grains • Brown rice • White rice • Fried rice

• Wild rice • Rice cakes

• Whole grains (amaranth, barley,

buckwheat, corn, whole

cornmeal, millet, oats, quinoa,

rye, sorghum, teff, triticale)

• Whole wheat (spelt, durum,

farro [emmer], cracked wheat,

wheat berries, bulgur)

Cereals • Whole-grain, low-sugar cereals • Low-sugar cereals made with • High-sugar cereals made

(such as toasted oats, refined grains with refined grains

shredded wheat, oatmeal, • Granola made with vegetable oils • Granola made with solid

muesli) • Instant oatmeal fats

Crackers • Low-fat whole-grain crackers • Low-fat crackers made with • High-fat crackers

refined grains

Chips • Baked tortilla chips • Tortilla chips • Potato chips

• Baked potato chips • Other chips (such as

• Pretzels cheese puffs, corn chips)

Cookies/Cake • Whole-grain animal crackers • Animal crackers made with • Cookies

• Graham crackers refined flour • Cakes

• Vanilla wafers

• Cereal/fruit bars

Popcorn • Air-popped popcorn with no • Popcorn made with vegetable oils • Popcorn made with solid

salt added and/or salt fats

• Flavored popcorn (such

as caramel, cheese)

• Kettle corn

GRAINS

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238

GO SLOW WHOA

Milk • Fat-free (skim/non-fat) milk • 2% (reduced-fat) milk • Whole milk (plain or

• 1% (low-fat) milk • Flavored fat-free (skim/non-fat) flavored)

• Fortified soy, almond, and rice or 1% milk • Flavored 2%

milk – unsweetened • Fortified soy, almond, and rice milk – (reduced-fat) milk

• Non-fat dry milk sweetened • Milkshakes

Yogurt • Fat-free or low-fat plain or • Fat-free or low-fat yogurt • Whole-milk yogurt

100% fruit juice-sweetened – sweetened • Whole-milk yogurt

yogurt • Fat-free or low-fat yogurt drinks drinks

• Fat-free or low-fat yogurt – sweetened

drinks – unsweetened

Cheese • Part-skim natural cheese • Natural cheeses (such as Colby, • Processed cheese

• Low-fat string cheese cheddar, Swiss) • Powdered cheese sauce

• Low-fat (1%) cottage cheese • Cottage cheese (2% or reduced-fat) mix

• Low-fat soy cheese • Ricotta cheese (part-skim) • Cream cheese

• Low-fat cheese sauce • Cheese sauce

• Low-fat processed cheese • Ricotta cheese

• Soy cheese (whole-milk)

• Low-fat cream cheese • Cottage cheese

• String cheese (whole-milk)

Sour Cream • Low-fat sour cream • Sour cream

Dairy Desserts • Non-fat or low-fat frozen yogurt • Ice cream

• Low-fat ice cream • Pudding made with 2%

• Pudding made with skim or 1% milk or whole milk

• Cheesecake

• Frozen yogurt

• Gelato

MILK AND DAIRY FOODS

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239

GO SLOW WHOA

Dried Beans • Beans (such as pinto, black • Beans, peas, and lentils made with • Beans, peas, and

and Peas red, garbanzo), peas (such as vegetable oils lentils made with solidblack-eyed, split, purple hull), • Refried beans fatsand lentils – with no salt or fat • Beans, peas, and lentils with salt • Baked beans, cannedadded, or with a small amount and/or sugar added • Pork and beans, cannedof salt* added • Hummus

• Falafel

Nuts and Seeds • Pumpkin and sunflower seeds • Pumpkin and sunflower seeds with • Peanuts, almonds,with no added salt, sugar, added salt, sugar, and/or fat pecans, walnuts, andor fat • Peanuts, almonds, pecans, walnuts, pistachios with added

cashews, and pistachios with no salt, sugar, and/or fatadded salt, sugar, or fat • Peanut butter and other

• Natural peanut butter and other nut nut butters with addedbutters salt, sugar, and/or fat

Eggs • Whole eggs • Eggs fried in vegetable oil • Eggs fried in solid fats • Egg whites• Egg substitute

Fish • Fish and shellfish – baked, • Baked breaded fish, shellfish, and • Fried fish, shellfish, and grilled or broiled (such as fish sticks fish stickssalmon, catfish, shrimp, crab, • Tuna canned in oillobster)

• Tuna canned in water

Poultry • Chicken and turkey without • Chicken and turkey with skin (baked, • Fried chicken skin (baked, grilled, or broiled) grilled, or broiled) • Fried chicken nuggets

• Breaded baked chicken and turkey• Baked chicken nuggets• Ground chicken and turkey

Beef • Lean cuts of beef (such as • Lean ground beef • Regular ground beefround roast, round steak, • Lean or low-fat hamburgers • Regular hamburgers sirloin, tenderloin) • Regular cuts of beef (such as • Ribs

• Extra-lean ground beef brisket, T-bone, chuck roast)• Ground beef that has been

drained and rinsed

Pork • Lean cuts of pork (such as • Lean ham • Ribspork chops or tenderloin • Canadian bacon • Bacon – without fat) • Regular cuts of pork (such as pork • Ham hock

roast, shoulder, ham) • Pork skins

Other Protein • Tofu • “Veggie” burgerFoods • Tempeh • Processed plant-based meat

• Venison substitutes

Processed Meat • Luncheon meats (such as chicken, • Hot dogs turkey, ham) • Pepperoni

• Low-fat hot dogs • Sausage• Turkey or chicken sausage • Beef jerky

• Bologna • Salami• Chorizo• Pastrami

MEAT, BEANS, AND EGGS

* Less than 200 mg of sodium (about one pinch of salt) per cup

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240

GO SLOW WHOA

Fats • Non-stick cooking spray • Vegetables oils (such as olive, • Solid fats (such as butter,

canola, peanut, soybean, corn, margarine, shortening,

cottonseed, safflower, or sunflower) lard, salt, pork)

Foods Rich in Fats • Gravy, sauces, mayonnaise, and • Gravy mayonnaise,

salad dressing made with vegetable sauces, and salad

oils dressing made with

solid fats

FATS

GO SLOW WHOA

Herbs and Spices • Fresh spices (such as garlic and • Salt

ginger) • Seasonings with salt or

• Fresh or dried herbs (such as sodium

basil, rosemary, cilantro) • Monosodium glutamate

• Seasonings without salt (such (MSG)

as garlic powder or onion powder)

Sugars/ • Reduced-sugar syrup • Sugar

Sweeteners/ • Artificial sweeteners • Brown sugar

Candy • Chocolate candy

• Candies

• Sugar-sweetened gelatin

• Honey

• Molasses

• Syrup

• Agave nectar

Beverages • Water • Unsweetened tea • Soft drinks (regular and diet)

• Sparkling water • Beverages with added sugar

• Unsweetened decaffeinated • Sweetened tea and tea drinks

tea • Coffee drinks

• Sports drinks

• Fruit-flavored drinks

• Fruit-juice drinks

• Vitamin water

• Energy drinks

Spreads/ • Mustard • Jam • Pickles

Condiments • Butter flakes • Jelly

• Olives

• Ketchup

OTHER

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241

Recommended Daily Amounts by Age*

Food Group Recommended Amount Recommended Amount for

for Children 4–8 Years Old Children 9–13 Years Old

* www.MyPyramid.gov** Girls – 2 cups; Boys – 2½ cups

*** Girls – 5 ounce equivalents; Boys – 6 ounce equivalents

Vegetables 1½ cups 2–2½ cups**

Fruits 1–1½ cups 1½ cups

Grains 4–5 ounce equivalents 5–6 ounce equivalents***

(1 ounce equivalent equals:

1 slice bread,

5–7 crackers,

½ cup cooked oatmeal,

1 cup dry cereal,

½ cup cooked rice,

3 cups popped popcorn)

Milk and Dairy Foods 2 cups 3 cups

(1½ ounces of hard cheese

counts as 1 cup of milk)

Meat, Beans, 3–4 ounce equivalents 5 ounce equivalents

and Eggs (1 ounce equivalent equals:

¼ cup cooked beans,

1 ounce meat,

1 egg)

Oils 4 teaspoons 5 teaspoons

Other None None

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Home workout or join a gym? By Dana Dratch • Bankrate.com

Which gives you the most for your fitness dollar: Joining a gym or buying equipment and working out at home?

The answer: Whichever one keeps you moving.

"The motivations for different people are different," says Dr. I-Min Lee, M.D., Sc.D., an epidemiologist and associate professor of medicine at the Harvard School of Public Health. "While the gym might work for some individuals, it might not for others."

This is one financial decision where you definitely have to take your own pulse first. Some people will stick with a program better if they work out alongside other people. Others prefer to exercise solo.

One success tip: No matter which way you go, start slowly and build. "An individual is more likely to stick with a moderate intensity program than vigorous physical activity," says Lee. "Start slowly and increase slowly."

7 questions to ask yourself

Here are a few questions to help you select a choice that will motivate you to enjoy the fitness routine, stick with it and get more for your money.

1. What is it you like to do? 2. What do you have access to now?

3. Are the facilities convenient?

4. Do you like a communal atmosphere?

5. What times do you plan to workout?

6. What's your goal?

7. Can you try before you buy?

What is it you like to do? "Be honest with yourself," says Lee. Set up a fitness program doing things you don't enjoy and you probably won't stick with it.

If you enjoy working out on a range of machines or want to take a class, you might get more out of a gym or health club.

But "something like walking is associated with significant health benefits," says Lee. "It doesn't require sophisticated equipment. You don't have to join a gym."

Zeroing in on what you enjoy can also save money. If you hate the idea of a spinning class, but love the idea of walking 18 holes, then you might investigate joining a country club or visiting a public golf course instead of joining a gym.

Likewise, if you just want to get in a few games of tennis, you might not need a facility that offers a full slate of exercise classes and a pool.

Shop around. "There are all sorts of health clubs out there to meet the needs of the population," says Joe Moore, president of the International Health, Racquet & Sportsclub Association, a health club trade group.

Don't assume there is one set price. "There are often starter memberships that people can get involved in that would be sold for a bargain price," Moore says. Clubs often have deals where they will waive introductory fees, too.

What do you have access to now? If you love to swim and have access to a great neighborhood pool, you probably

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have what you need to get started.

If you love to run, but the weather's bad or there aren't any safe places to jog in your area, that's a good argument for a club with a track or treadmill.

Like to hit the machines? One thing to keep in mind: "A lot of gym machines are better than what you would get at home," says Lee. If you want to set up a home gym, count on buying "more than the base model," to get a good long-term value, she says.

Are the facilities you're considering convenient? If you're going to use a club regularly, it pays to make it convenient. Most people who use a club regularly live or work within three miles, says Moore.

A major reason why people join a club and quit? They aren't using the facilities, according to surveys by the club association.

If you're not using it regularly, you're not getting your money's worth.

Do you like a communal atmosphere or do you want to go it alone? "Some people prefer to exercise alone, others like to exercise in groups," says Lee. If you're the latter, you might do better by joining a health club or an informal group, like a walking club, she says.

What times do you plan to use the facilities? Clubs are typically the most crowded right before and after work and during lunch hours, says Moore.

Visit a club during the hours you plan to use it to see what it will be like during your workout. If you prefer to work out during off hours, you might be able to qualify for a reduced-price membership, says Moore. These can be 10 percent to 50 percent less, he says.

But if you want to work out at peak times and hate crowds, that's a point for a home gym or other options.

What's your goal? If you simply want to get more physically active, you can probably do that on your own, says Dr. Lee. But if you want to train for a specific event or use specific types of equipment, that might be a good reason to join a gym.

"We like people to develop goals that are health-related," rather than goals that are strictly physical, says Moore. You tend to see the progress more rapidly and that can keep you motivated, he says.

One excellent goal is to lower your resting heart rate. Work out regularly, and within a month, "you'll usually see the resting heart rate decrease five to 10 beats per minute," he says.

Can you try before you buy? A lot of gyms will allow you to buy a trial membership or sign on by the month so that you can test out the facilities. Test it and see what works for you, says Lee.

Not only will you find out if you like the gym, but you'll get to sample various activities and equipment.

"Try things out and you'll see what you like and whether you can stick with it," says Lee.

For a look at the costs, see the accompanying story, "Cost of exercise equipment."

Dana Dratch is a freelance writer based in Atlanta.

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