NUTRITION UNIT PACKET NAME: PERIOD: SCORE:

Transcription

1 NUTRITION sfitness UNIT UNIT PACKET NAME: PERIOD: SCORE:

2 Name. Date Period Nutrients Guided Worksheet Directions: Fill in the notes as you listen to the lecture and view the PowerPoint. your body's main of --- Types: 1. Simple:. 2. Complex: 3. Fiber: the body cannot break down - used to build up and repair --' - made up of acids. - are complete only when they have all needed acids. --- Nutrients: substances in that help you stay keeps you healthy by building cell and carrying Types: help. body processes, disease, and energy. your body uses for healthy and -----~-- and other organs. - essential to ALL carries to cells, regulates temperature, and helps the system. 5

3 BASIC NUTRIENT - CHILDREN'S STORY ASSIGNMENT DIRECTIONS: Now that you know about the 6 basic nutrients (names, functions, purposes, etc.) create a Children's story about the 6 basic nutrients. The story needs to have: 1. All basic nutrients. - 6 pts. 2. Nutrients need to stay true to who they are. - 6 pts. -Meaning: The nutrient protein will always have the responsibilities of growth, build and repair tissues, etc. so in the story do not make protein like water, who is in charge of regulating body temperature Story - 2 pts. 4. Create a Little Book to put story in - 2 pts. 5. Story needs to have 8 or more pages (not including the title page and name page) - 2 pts. 6. Draw Pictures with Story - 2 pts. 7. You and your Partner's Name (First and Last) Written on the BACK of the book. 8. Be prepared to read it to class point assignment

4 The Nutrition Facts Label Contains product specific information Based on a calorie diet Helps you to compare one snack to the next READING FOOD LABELS NOTES Where to Start First determine and number of servings per package. Serving Sizes are given in familiar units, such as cups or pieces, followed by the metric amount. Calories and Calories from Fat Tells how much energy is in food Remember that the number of servings you eat determines the number of calories you actually eat! The key to balance your is to balance how many calories you eat with how many calories your body uses. Determining the% of Daily Value The tells you if the food is high or low in a particular nutrient. It also shows how that food fits into an entire day's diet. Percent of daily values are based on a calorie diet Use the quick guide to % ofdv: 5% or less is low and 20% or more is high. General Guidelines General Guide to Calories, but will vary, depending on your weight. 40 Calories is low 100 Calories is Calories or more is high Too many calories per day results in gaining weight Nutrients Limit specific nutrient intake of Saturated fats, cholesterol, trans, fat and sodium. Too much of these can put you at risk for certain like heart disease, high blood pressure, cancer, and etc. The goal is to stay below 100%DV for each of these per day. Trans Fat Trans Fat behaves like saturated fat in the body by raising (LDL, or BAD!) cholesterol, which can increase your risk of coronary heart disease. Trans Fat also lowers high-density lipoprotein (HDL, or "good") Cholesterol in the blood. Trans Fats are found in foods like,pie crusts, doughnuts, cookies, crackers, margarines, and etc. AT ALL COSTS AVOID

5 Saturated Fats Are at room temperature. High levels of blood cholesterol increase your risk of heart diseases. Saturated fats occur naturally in foods like meat, dairy products, fatty beef, lamp, pork, poultry, lard, butter, cheese, and etc. Many baked goods and fried food can contain high levels of saturated fats. Unsaturated Fats at room temperature Can have benefits on your health when eaten in moderation, and replace saturated fats or trans fats. Reduce bad cholesterol levels, which will help lower your risk of heart diseases. Found in olive oil, canola oil, peanut oil, avocados, peanut butter, and etc. Nutrients Americans often do not get enough dietary fiber, vitamin A, vitamin C, calcium and Iron in their diets. Eating enough of fiber, vitamins, calcium and Iron can reduce the risk of some diseases and conditions. Calcium helps to reduce the risk of, Fiber helps healthy bowel function, Diets high in fruit and veggies help to reduce risk of heart disease. Understanding the footnotes Helps you to make your snack decision The footnote provides information about the for important nutrients, including fats, sodium and fiber. The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. You need to stay below the amounts listed. Nutrition Facts Serving Size 1 cup (236ml) servinqs Per Container '1 Amount Per See'"t ng calones(120) Calories from Fat45 ~.-bdaily '~ue* Total FOlt 5g ~ Saturated Fat so (/.5%) Trans Fat Og Cholesterol 20mg 7% Sodium 120mg 5% Total C;:xrbohydrate 11g 4"fO Dietarv Fiber Og 0"J. suqarsttq Protein 9q '17% $ Vit,",rn;n 1 no". vitamin C4% Calcium 30%;t"on O%.Vitamin D 25% 'Pen~ent Daily Values "ire based on a 2,000 calorie diet. Your daily villuesmay be higher or low'h" depending on your calorie needs:

6 Reading Food Labels Activity Worksheet 1) Cheese its: Calories per serving 2) Skittles: Sodium per serving, 3) Grandmas Cookies: # of servings in 1 package 4) Snickers: Total fat grams in 1 serving, 5) Fruit Snacks: Grams of sugar in 1 serving, 6) String Cheese: # of calories from fat in 1 serving, 7) Capri Sun: Identify percentage of Vitamin C in 1 serving, 8) Lays Chips: Identify Grams of carbohydrates in 1 serving, 9) Yoplait Yogurt: Identify Grams of Protein in 1 serving, 10) Chocolate Milk: The amount of Vitamin D in one serving: CHOOSE MY PLATE - NOTES q

7 COMPONENTSof Fitness Guided Notes - The ability of the body to function at its best. Physical Activity- A broad category that includes any that makes the muscles contract. Exercise- Moderate to heavy activity that is planned, structured and How much is enoul:h? People get the most benefits when they are physically active everyday. YOU need minutes of moderate to vigorous activity a day. Most of your 60 minutes should be activity. Class Olympics My Group's Chosen Country- Our athlete for Muscular Endurance- Flexibility- Cardiovascular Endurance- Muscular Strength- Balance- #1. Muscular Endurance 1. - Muscular Endurance is the ability of a muscle or group of muscles, to work for a long time without tiring. How long you can keep using a muscle. Examples- bent arm hang, plank hold, etc. 10

8 #2. Flexibility - The quality of bending easily breaking. The ability to move your joints through a full range of motion. Examples- lengthening or stretching easily #3. Cardiovascular (Cardiorespiratory) Endurance 2. - The ability of the heart to deliver to the working muscles, and the muscles ability to use that oxygen. How well your heart and lungs work during physical activity. Examples- gets your heart rate up, makes you breath hard, sprinting, etc. #4. Muscular Strength 1. - The maximum amount of force that a muscle can exert against some form of resistance in a effort. How much you can lift in one maximal effort. Example- how much you are able to lift one time. #5. Balance - An even distribution of weight enabling someone or something to remain upright and #6 BODY COMPOSITION - The proportions of fat tissue and lean tissue that make up your body weight. "

9 GOAL-SETTING / NOTES

10 Name, Date, Period Caloric Intake & Expenditure 1. A calorie is a unit for measuring the produced by when it is metabolized by the body. 2. Caloric intake is the amount of calories through food and beverages. 3. Caloric expenditure is the amount of calories through basal metabolic function and Benefits of Physical Activity and Fitness Mental/Emotional Physical o More and upbeat. o Helps control o More o Keeps and o More alert working properly o Improves the way you o Build and maintains and and o Increases range of o Decreasesrisk of o Increases 4. List 3 consequences of inactivity: a. b. c.

11 Directions: As I read the following descriptions, write down what chronic disease you think I am describing. 5. Unhealthy eating habits raise the risk of high blood pressure, high cholesterol and obesity. These are all linked to me. You are twice as likely to develop me if you don't exercise. One study showed that as little as 1 hour of walking per week could lower the risk of me. Physicalactivity helps prevent me by lowering weight, cholesterol levels and blood pressure. 6. Many studies have shown that groups of people who eat a diet high in fruits and vegetables, and low in fat, meat, and calories, have less risk of me. Saturated fats are linked to me. So is obesity, which is more common in people who eat a high-fat diet. I am linked to your diet. Physicalactivity can also have a good effect on me. People who are fit may be less likely to die of me. 7. If I'm not managed, I can lead to blindness, kidney disease and nerve damage. One way to help prevent me is to maintain a healthy weight through a healthy diet and enough physical activity. 8. I am a major risk for heart disease,stroke and kidney failure. The amount of sodium in the diet, physical activity and body weight all affect me. Maintaining a healthy weight, being active and eating a diet low in sodium all reduce the risk of getting me. 9. I involve a loss of bone density. It causes bones to become fragile and more likely to break or crack. I occur mainly in people age 45 and older. But diet during the teen years also has an effect. Bone mass usually peaks when people are in their twenties. Eating foods with enough calcium during early life helps develop maximum bone density. This lowers the risk of getting me later on. Weight-bearing activities (such as walking or jogging) also help prevent me. Body Mass Index (BMI) Waist Circumference Hydrostatic Weighing \y

12 Name Date Period Body Image: Guided Worksheet Define body image: List three causes of eating disorders: Directions: Although I will list several signs and symptoms of the following eating dlsorders, list only one sign and one symptom to help you remember. Anorexia Nervosa: Irrational fear of becoming obese, and results in severe weight loss due to self-starvation. Signs Symptoms Bulimia Nervosa: Extreme restrictive dieting and regular repeated binge eating, followed by selfinduced vomiting. Signs Symptoms Binge-eating Disorder: Regular and repeated binge-eating episodes; does not include other behaviors. Signs Symptoms purging or Writing Prompt: Imagine that you have a friend who has been on a diet where he or she eats nothing but grapefruit and water. This diet has been going on for a week, and you are beginning to see your friend's health in danger. Your friend's energy level has decreased significantly, and his or her skin looks pale and dry. Directions: On a separate piece of paper, write a dialogue between you and your friend where you explain the dangers of this extreme diet and the consequences of limiting calories. Requirements: A total of 10 sentences of dialogue between you and your friend. One reason why extreme dieting is dangerous. One benefit of maintaining a healthy diet. One consequence to limiting calories. I---~--- \5

13 Name Date, Period Nutrition and Fitness Review Sheet Know the definitions to the following words: Goal Setting Flexibility Short-term Goals Body Composition Long-term Goals Body Mass Index Carbohydrates Waist Circumference Proteins Hydrostatic Weighing Fats Anorexia Nervosa Minerals Bulimia Nervosa Muscular Strength Binge Eating Muscular Endurance Body Image Cardiorespiratory Fitness Know the following about goal setting: 1. List the 6 steps of the goal setting process. a. b. c. d. e. f. Know the following about food labels and be able to identify: 2. How many calories are Percent Daily Values based on? 3. How many calories are in 1 serving size? \'0

14 4. How many calories come from fat? 5. How much total fat, saturated fat and Trans fat are in this product? a. Total Fat: b. Saturated Fat: c. Trans Fat: Nutrition Facts Serving Size 1 cup (240ml) Servings Per Container 8 Amount Per Serving Calories 130 Calories from Fat What percent daily value contributes a lot to your diet? Total Fat 5g8 % Saturated Fat 39 15% 7. What percent daily value contributes a little to your diet? Trans Fat Og Cholesterol 20mg 7 % Know the tollowing about choosemyplate.gov: Sodium 130mg 5 % Total Carbohydrate % 8. Why is this website such a good nutritional resource? 9. What is the key message for each food group?. a. Fruits!Vegetables b. Protein c. Dairy d. Grains 10. What are the recommended daily servings of each food group? a. Fruits b. Vegetables c. Protein d. Dairy e. Grains Know the tollowing about physical fitness: Value* Dietary Fiber 09 0% Sugars 129 Protein % Vitamin A 10% Vilamin D 25% Calcium 30% Iron 0% 'Percent DailyValuesarebasM caloriedial YourDailyvaluns higheror lower depending on your calorie needs: Calories per grant Fat 9 Carnohydra!es 4 Prol1lin List 3 benefits of physical fitness and 3 consequences of inactivity a. a. b. b. c. c. 12. How many minutes of physical exercise should you get every day? 13. How is weight controlled? Know the tollowing about body image: 14. What are the signs of someone with anorexia nervosa? 15. What are the symptoms of someone with bulimia nervosa? 16. List 2 short-term consequences of developing an eating disorder and 2 long term consequences. a. b. a. b. 17. How does the media influence body image?