unit #3- nutrition & physical activity

Unit #3: Nutrition & Physical Activity

1.1 Distinguish between unhealthy & healthy ways to manage weight. 1.2 Locate resources in one’s community and online for nutrition info, services, & help with management. 1.3 Demonstrate the ability to use info on food labels to choose nutrient-dense foods & beverages. 1.4 Prepare meal plans according to the federal dietary guidelines. 1.5 Assess one’s personal nutrition needs & level of physical activity. 1.6 Assess one’s personal preference regarding healthy eating & physical activity. 1.7 Assess personal barriers to healthy eating & physical activity, and develop solutions to remove these. 1.8 Develop a personal plan for improving one’s nutrition, incorporating physical activity, & maintaining weight. 1.9 Predict the health benefits of eating healthy & physically active; & the consequences. 1.10 Advocate for nutritional food choices and physical activity at school. 1.11 Distinguish between facts & myths regarding nutrition practices, products, & physical performance. 1.12 Describe nutrition practices that are important for the health of a pregnant woman & her baby. 1.13 Demonstrate proper use of safety gear during physical activity. 1.14 Demonstrate strategies for protections from cold, heat, & sun during physical activity.



choosemyplate.gov

Food Groups:

1. 2. 3. 4. 5. Assignment: Using the Pure Flow app, create a web for each food group.

Then, create webs for each group to answer the following:

1. What’s included in the group? 2. How much is needed?

3. Health Benefits & Nutrients

All the info for the flow chart can be found on choosemyplate.gov.


Serving Sizes for Teens Females

Food Groups Serving Size for 14-18 yrs

Serving Size for 19-30 yrs

Males

Food Groups Serving Size for 14-18 yrs

Serving Size for 19-30 yrs


Food Labels

Food Label Information ~_____ calories is low ~_____ calories is moderate ~_____ calories is high ~Bad Nutrients: ~Good Nutrients: ~5% daily value or less is _______. ~20% daily value or more is _______. ~Low In: ~Reduced, Less, or Few: ~Good Source of: ~Organic & Natural: ~High Source of Fiber:


Healthier Restaurant Options Keynote Assignment: Pick 5 of your favorite restaurants in Jackson or Michigan. Create a Keynote slide for each restaurant. Describe your favorite meal

(everything you eat & drink!) and look up the calorie count for everything. Then, look through the menu and find a healthier option at each restaurant. List the healthier next to your original meal. Make sure to include calorie

count for the new meal.


Portion Sizes


Nutrition Myths

1. Fad diets work for permanent weight loss.

2. Starches (bread, rice, pasta) are fattening and should be limited when trying to lose weight.

3. Certain foods, l ike grapefruit , celery, or cabbage soup, can burn fat and make you lose weight.

4. Natural or herbal weight-loss products are safe and effective.

5. I can lose weight while eating whatever I want.

6. Skipping meals is a good way to lose weight.

Group Assignment:

In a group of 3-4 people, advocate for healthy meal choices at lunch. Also, advocate and encourage teenagers to eat healthy at lunch. Think of slogans, create a song, use

pictures, include facts from your notebook. Record it on your iPad or create a poster.


Physical Activity Directions: Please use choosemyplate.gov and the Physical Activity Tab to complete the notes packet. We will discuss this packet tomorrow during class. This is an individual assignment. Physical Activity

Ø People of all _________, __________, _________, and _________ can benefit from being physically active.

Ø The ______ you do, the ________ the health benefits and the better you’ll ________.

Ø The US Department of Health describes the ______ and __________ of physical activity that offer substantial health benefits in the 2008 ______________________________.

What is Physical Activity?

Ø Physical activity simply means ___________ of the body that uses energy.

Ø For health benefits, physical activity should be ______________ or ____________ _______________.

Ø Moderate physical activities include: o

o

o

o

Ø Vigorous physical activities include:

o

o

o

o

Ø You can choose moderate or vigorous intensity activities, or a _______ of both each week. This depends on the extent to which they make you _________ harder and your ________ _______ faster.


Ø Only _________ and ___________ intensity activities _________ toward meeting your _________ _________ needs.

Ø With vigorous activities, you get similar _________ ________ in half the ______ it takes you with moderate ones.

Ø Light intensity activities, like _____________, ___________, and ____________, DO NOT count towards meeting the physical activity recommendations.

Why is Physical Activity Important?

Ø Regular physical activity can produce ______ ______ health benefits.

Ø Being physically active can help you (please list all):

Ø When you are not physically active, you are more likely to (please list all):

Ø Some types of physical activity are especially beneficial include: 1. 2. 3. 4.


How Much Physical Activity is Needed? Ø Adults (18 to 64 years):

o How long? o How often? o Strength training? o Any specifics?

Ø Children & Adolescents (6 to 17 years):

o How long? o How often? o Muscle-strengthening? o Bone-strengthening? o Any specifics?

Ø Young Children (2 to 5 years):

o Any specifics?

Ø Physically activity is generally ______ for everyone. Ø The health ________ you ______ from being active are far

________ than the chances of getting hurt. Ø Ways to stay safe while you are active (Please list 3):

o

o

o

How Many Calories Does Physical Activity Use? Ø Those who weigh ______ will use ______ calories, and those who

weigh _______ will use _______. Ø A 154-pound man (5’10) will use up about the following calories:

Moderate Activity In 1 Hour In 30 Mins Hiking

Golf (walking) Biking (<10 mph) Walking (3.5mph) Weight Training


Vigorous In 1 Hour In 30 Mins Running (5mph) Biking (>10mph)

Swimming Aerobics

Walking (4.5mph) Weight Training

Basketball

Tips for Increasing Physical Activity

Ø Make physical activity a regular part of the day. Ø Please list 3-5 ways to increase physical activity

o At home:

o At work:

o At play:


Types of Exercise Aerobic Exercise:

Anaerobic Exercise:

Strength Training:

Core Strengthening:

Stretching:

Body Mass Index:


Understanding Heart Rate Goals

Resting Heart Rate:

Target Heart Rate:


Unhealthy vs. Healthy W eight M anagem ent

• What is weight management?

• What is unhealthy weight management?

o Anorexia

o Bulimia

o Excessive Exercise

o Fad Diets

o Diet Pills

• What is healthy weight management?

unit #3- nutrition & physical activity

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