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1 UNIT 4 PACKET PART 2 NAME: HOUR: DATE: NO: 1 Chapter 9: Making Health Food Choices THINK * PAIR * SHARE Why do people eat? Basal Metabolic Rate (BMR): page Factors that affect your Basal Metabolic Rate (BMR) 5 Factors that affect the food you choose Evaluating Food Choices: Nutrient and Health Claims When you are choosing foods there are certain buzz words that you need to be aware of here is what they mean! What it says What it means. Free Low in High in Light Excellent source of May reduce your risk of heart disease Fat free Sugar free Low in Calories Low in Sodium High in Vitamin C

2 Chapter 9: Making Health Food Choices What affects your body weight? Page : : : Calculating your BMI (Body Mass Index) ( ) Now calculate yours: 1. Your height in inches (remember 12 in in a foot) = 2. Multiply your height in inches by your height in inches: x = 3. Divide your weight in pounds by the number in #2: / = 4. Multiply the number in step 3 by 703: x 703 = = YOUR BMI Compare your number to the BMI charts on page 227. Make sure you are looking at the correct gender chart. 1. Where do you fall on the charts? 2. Are you surprised at where you fall on the chart? 3. Rate the following factors from 1-6: 1 having the largest influence on your BMI and 6 having the smallest influence personal preference culture time/convenience friends the media activity 4. Why does your number 1 factor have the biggest influence on your BMI? 5. Why do you think that your number 6 have the smallest influence on your BMI? 6. Which factor do you believe you have the most control over impacting your BMI? 7. Which factor do you believe you have the least control over impacting your BMI? 8. Do you think BMI measurements are 100% accurate at telling if you are overweight or not? Why?

3 Chapter 9: Making Health Food Choices Weight and Weight Management Page Overweight: BMI over Health Risks Associated with Overweight More people are overweight because their calorie consumption has and their calorie usage has. *THINK*PAIR*SHARE* Why are more calories being consumed today rather than 20 years ago? Why do people burn fewer calories than 20 years ago? How do these above factors contribute to obesity? Underweight: BMI under Health Risks Associated with Underweight

4 Chapter 9: Making Health Food Choices Healthy Weight Management 4 An average person needs calories to have enough energy to perform daily tasks. Any additional calories taken beyond those required for their BMR can be stored as. 1 pound = calories If a person wants to lose 1 pound, they must BURN or use calories. If a person wants to gain 1 pound, they must CONSUME extra calories above their BMI. The healthiest way to lose weight is to lose to pounds a week. In order to lose 1 pound a week you must reduce your calorie intake by calories a day. Example: Susie would like to lose 15 pounds, if her goal is to lose 2 pounds a week, answer the following questions. How many weeks will it take for Susie to lose the weight? How many calories will she have to reduce each week in order to lose 2 pounds a week? If Susie is currently eating a 2500 calorie diet, what should her new caloric intake be to meet her weight loss goal? Bobby loves to eat! He eats 3500 calories every day and his BMR is 2000, using this information please answer the following questions. How many extra calories does Bobby eat every day? How many extra calories does Bobby eat every week? If 1 pound is equal to 3500 calories, how many pounds will Bobby gain each week if he keeps up with this diet?

5 WHAT S ON A FOOD LABEL 5 Use the % Daily Value (% DV) column: 5% DV or less is low, and 20% DV or more is high. Keep these low: saturated and trans fats, cholesterol, and sodium. Get enough of these: potassium and fiber, vitamins A, C, and D, calcium, and iron. Check the calories: 400 or more calories per serving of a single food item is high.

6 NOW IT S YOUR TURN WHAT S IN THE FOOD THAT WE EAT? 6 Back pack lab

7 Junk Food Junkie You will need the nutrition label from your favorite JUNK food no healthy snacks 7 Without looking at your food label 1. What is your favorite junk food? 2. When eating this food, do you eat the entire package? YES NO If not, how much do you eat? 3. How often do you eat your favorite junk food? time per WEEK times per MONTH 4. Predict how many calories do you consume in one sitting while eating your favorite junk food item? 5. How many calories create ONE pound of fat. 6. Predict how many steps burn ONE calorie. 7. Predict how many steps complete ONE mile. Take out your junk food label. 8. Calculate how many calories you consume in one package (remember serving size): 9. Analyze the number of calories you consumed every WEEK from your favorite junk food. X = # of calories in food item # of times you eat it a week Weekly calorie consumption 10. Estimate the number of calories you consumed every YEAR from your favorite junk food. X = Weekly calorie consumption # of weeks in a year Yearly calorie consumption 11. Determine the amount of weight you could gain in ONE YEAR from eating your favorite junk food. / = Yearly calorie consumption # of calories to create Additional weight gained from ONE pound of fat consuming this product alone in ONE year 12. REFLECTION: How different would your daily routine feel with that additional body weight? PLEASE BRING AN EMPTY BOOK BAG TO CLASS TOMORROW!

8 Backpack Lab Junk Food Junkie 8 1. How many calories do you consume from your favorite junk food (remember serving size) (8)? 2. How much additional weight could be gained in ONE YEAR from eating your favorite junk food (11)? Activity Walk from health to your locker. Walk from your locker to the track. Walk 1 lap around the track. Jog one straight away of the track. Walk from here top of the bleachers. Walk from the top of the bleachers to the tennis courts. Complete 5 jumping jacks. Squat 20 times with your gluteus maximus touching the bench. Number of steps taken Wait here for everyone to finish and complete your reflection questions. How different was it to experience the daily tasks that you complete on a daily basis with your potential weight gain? Which task did you feel the biggest difference? Explain the difference that you felt. Was it a positive or negative difference? If you were to gain this weight by next year, what area of your life would be impacted the most (family, activities, school, social, etc.)? How exactly would it be different?

9 Junk Food Junkie 1. Calculate how many steps you must walk to burn off your favorite junk food. 9 X = # of steps to burn 1 calorie # of calories in 1 package Distance to walk to burn off food 2. How many steps would you have to walk to burn off those excess calories? 20 x number of calories in package = Now look at yesterday s performance 3. Evaluate your performance in class yesterday by adding up your total amount of steps: 4. Did you burn off 1 container of your favorite junk food? YES NO If not how much further would you have to walk? 5. The BIG question. WAS IT WORTH IT? 6. How many steps would it take for you to walk a mile: # of steps took to walk 1 lap) X 4 = 7. How many steps would you have to walk to burn off just 1 package of your favorite snack? 20 X (# of calories in 1 package) = 8. How many miles would you have to walk to burn off just 1 package of your favorite snack? #7 answer / #6 answer =

10 DINING OUT 10 Please write down 2 meals you would normally eat at McDonalds. If you do not eat there often, just put down 2 meals you have eaten there in the past. Remember to include a drink and any sides you may get including dessert. MEAL 1 LIST FOOD CALORIES FAT Saturated FAT SODIUM TOTALS MEAL 2 LIST FOOD CALORIES FAT Saturated FAT SODIUM TOTALS

11 DINING OUT smarter choices For healthy eating, you should try to follow the following guidelines: calories per meal 1,800 2,000 calorie diet per day 20 grams of fat or less per meal 60 grams of fat or less per day 7 grams of saturated fat or less per meal 21 grams of saturated fat or less per day 800mg of sodium or less per meal 2400 milligrams or less per day Did comparing what you choose to healthy guidelines, open up your eyes about eating at fast food restaurants? Explain. Now, plan a meal from McDonalds that follows the guidelines above. ***IF YOUR ORIGINAL MEAL WAS HEALTHY YOU MUST CREATE AN ADDITIONAL HEALTHY ALTERNATIVE *** LIST FOOD CALORIES FAT Saturated FAT SODIUM TOTALS After you have chosen a healthier meal, answer the following question. Is it possible to plan a meal following the guidelines? If so, how hard was it and is it worth it to you?

12 APPENDIX RECTUM DIGESTIVE SYSTEM Chapter 9: Digestion DIGESTIVE SYSTEM 12 A PROCESS IN WHICH FOOD IS BROKEN DOWN SO THE BODY CAN USE IT FOR ENERGY Chapter 9: Digestion

13 STRUCTURE MOUTH DIGESTIVE SYSTEM FUNCTION 13 PHARYNX ESOPHAGUS STOMACH SMALL INTESTINE LIVER GALL BLADDER PANCREAS LARGE INTESTINE RECTUM EXIT CAVITY FOR INTESTINAL WASTE BE READY TO SEE HOW FOOD TRAVELS THROUGH YOUR BODY Chapter 9: Digestion

14 EXCRETORY SYSTEM THE MAIN FUNCTION OF THE EXCRETORY SYSTEM IS THE PROCES BY WHICH THE BODY COLLECTS AND REMOVES WASTE 14 STRUCTURE BLADDER FUNCTION KIDNEYS URETHRA URETER TEST: DIGESTIVE AND EXCRETORY SYSTEM NO NOTES

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