Meeting 4 Student s Booklet Staying Healthy May 3 2017 @ UCI Contents 1 Exercising 2 Sugary drinks STUDENT'S BOOKLET 3 A Balanced Dinner 4 Nutrients UC IRVINE MATH CEO http://www.math.uci.edu/mathceo/
1 EXERCISING 2 1 EXERCISING Our Goals: Calculate percentages of a total Given a percentage of a total, calculate the corresponding value Discuss in your group Do you exercise? How often? Which activities do you do? If I ate a brownie (132 calories) and I want to burn 75% of its calories, how many calories should I burn? Loren wants to be healthy and decides to work out. During an 50 minute interval, she runs for 41 minutes. What percentage of the time did she run? Why Exercise? 1. Boost your happiness 2. Learn to set and achieve goals 3. Reduce your risk of heart disease 4. Sleep better 5. Get an energy boost 6. Increase strength and flexibility 7. Improve memory 8. Increase self-confidence 9. Perform better at school 10. Become resistant to disease 11. Live longer
3 EXERCISING 3 BURNING CALORIES Activity Time period Calories burned Cal / min Children age 6 or older need at least 1 hour of exercise a week. Exercise is good because: - Makes strong muscles and bones - Decreases the risk of developing diabetes - Lowers blood pressure and blood cholesterol levels - Makes you feel more optimistic about life - Helps burning calories and keep the body lean Playing Video Games 30 min 42 Walking 30 min 80 a Fill the last column of the table shown. Which activity makes you burn the most calories (per minute)? Running 10 min 115 Dancing 30 min 200 b Suppose that you spend 2 hours like this: 20% playing video games, 30% dancing and the rest of the time walking. How many calories will you burn? Jumping Rope 1 min 10
2 SUGARY DRINKS 4 2 SUGARY DRINKS Our Goals: Practice conversions using ratios, and compare different ratios Use ratios and proportionality to generate new information Discuss in your group Which things you notice when you drink too much of a sugary drink? If a drink has 10g of sugar in a 16 oz cup, how many grams of sugar does it have in a 12 oz cup? Which has a smaller concentration of sugar: a 12 oz cup with 18g of sugar, or a 8 oz cup with 14g of sugar?
2 SUGARY DRINKS 2 SUGARY DRINKS According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons). 5 Sugar is bad for you a because it has calories, and because if you have diabetes or a diabetes-related condition like high blood fat levels then having sugar will increase your blood sugar and your triglycerides, a risk factor for heart disease. (Triglycerides are a type of fat in the blood.) When we look at the types of foods that are high in added sugar, they often are not high in nutrition. So eating a lot of sugar is a general indication that maybe you aren't eating as healthy of a diet as you could. Sugar does one of two things. It either displaces more nutritious foods in your diet, which means you're screening out nutritious-dense foods, or it adds calories to your diet. So if you're adding calories on top of an already nutritious diet that puts you at risk for weight gain. (Taken and adapted from www.livescience.com/36188-sugar-bad.html) a Predict: How many teaspoons of sugar are in the following drinks? (1 glass = 8 oz = 120 ml) 1 glass of water 1 glass of Coke... 1 glass of Minute Maid orange juice... 1 glass of whole milk.
2 SUGARY DRINKS 6 How many teaspoons of sugar are contained in a 8 oz glass of each of these drinks? 4 g 6 tsp 8 oz One teaspoon of sugar equals to 4g. Drink Sugar in a 16oz bottle Sugar in a 8oz glass Minute Maid orange juice 48g 24g 60g Sugar in a 20oz bottle Concentration of sugar (grams per ounce) Starbucks caramel frappuccino 64g Red Bull energy drink 3.5g per once Grape juice 72g Sobe Mango Melon 70g Apple Juice or Coke 26g Whole Milk 20g
3 A BALANCED DINNER 7 3 A BALANCED DINNER Our Goals: Set up expressions representing real-life quantities, using variables Use sum and multiplication to compute quantities in a real-life context Discuss in your group Can you give examples of fat, protein and carbohidrates? If A represents the number of grapes I ate and B represents how many calories each grape has, what does A x B represent? If A represents the total of pistachios in a Jar before we ate some, B represents the total you ate, and C represents the total I ate, how can we represent the number of pistachios that remain?
3 A BALANCED DINNER 8 3 A BALANCED DINNER Energy source for food Amount of Calories for Macronutrients Energy Source (Macronutrient) Carbohydrates 4 cal/g Calories per gram (cal/g) Protein Fat 4 cal/g 9 cal/g We get energy from food we eat! Calories = Energy a b If a person consumes 10 grams of Fat, how many calories does he consume? And if he consumes 20g of fat? What has more calories: (i) 5 grams of fat, or (ii) 3 grams of protein + 7 grams of carbs?
3 A BALANCED DINNER 9 DINNER TIME For dinner, you ate 1 Banana, 1 Sandwich and 1 Yogurt. Their fat, carb and protein amounts are in the table below: c How many calories did you consume in total? Fat: 9 x Carbs: 4 x Prot.: 4 x Food Fat Carbs Protein 1 Banana 0g 30g 1g 1 Sandwich 20g 25g 12g 1 Yogurt 8g 17g 2g d Discuss: How balanced Is this meal, according to the percentages recommended for these? Make a Pie chart or a bar diagram to compare these. Government-recommended guidelines for calories intake: 30% max. from fat, 60% from carbohydrate, and 10% from protein. P F Note: nutrition guidelines apply to daily caloric intake rather than for a specific meal. C
3 A BALANCED DINNER 10 DINNER TIME e If you consume F grams of Fat (F is a number), how many calories do you consume? f If you consume F grams of Fat, C grams of Carbs and P grams of protein, how many calories do you consume in total? Fat: 9 x Carbs: 4 x g Come up with a plan saying how many grams of each nutrient to consume each day to obtain around 2,000 calories and do it in a balanced way according to Health Recommendations. Prot.: 4 x
4 NUTRIENTS 11 4 NUTRIENTS Our Goals: Convert from percentages to absolute values and vice versa Compare and interpret different data given in tables Discuss in your group What is a nutrient? Can you name some that you know? 5 kids contributed bringing nutritious fruits, and each brought the same amount. What percentage of the total did each kid bring? Of the recommended 50g daily protein, I ate 15% of it in the morning and 55% of it in the afternoon. How many grams should I eat at night to get to achieve the Daily Take recommendation?
4 NUTRIENTS 12 4 NUTRIENTS Are You eating Enough Nutrients? Select your food for a day, from the options given in the next pages. Include 3 meals per day (breakfast, lunch and dinner), plus 2 snacks and 2 drinks. Count the calories. Are you staying below the recommended 2.000 calories per day? But calories are not the only concern. Also make sure to get enough nutrients. Choose 2 nutrients (fiber, protein, iron or vitamin C), find the number of grams that you obtain, and and check if you are getting enough, according to the Daily Intake. You may use a calculator during this problem if needed. Recommended Daily Intake (DI) Calories Energy 2,000 cal. Protein Build muscles, bones, etc. Repair tissue 50g Fiber Helps in digestion, lowers cholesterol 25g Iron Healthy blood (prevents Anemia) 18mg Vitamin C Boosts defenses, good skin 60mg Example: A meal with 50% DI of protein has 25g of protein. An apple contains 1g of protein. What percentage of your daily intake of protein do you obtain by eating an apple?
4 NUTRIENTS BREAKFAST ( Choose 1 option) Choice Calories (cal) Protein (g) Fiber (g) Iron Vitamin C 1. Cheerios w/ Milk 255 2 2 35% 7% 2. Egg & Bacon sandwich 350 21 2 17% 3% 3. 2 Pancakes with maple syrup 520 8 2 15% 6% 4. Oatmeal (Fruit & maple) 220 6 4 77% 0%
4 NUTRIENTS LUNCH ( Choose one option) Choice Calories (cal) Protein (g) Fiber (g) Iron Vitamin C 1. Pizza (2 Slices) 520 18 3.6 30% 4% 2. Taco (2 taco) 330 16 6 10% 2% 3. Salad w/ dressing 96 0 2 8% 120% 4. Nachos & Salsa (1 cup) 263 5 3.6 5% 0% 5. Chicken Cheese Quesadilla 520 27 3 17% 0% 6. Tuna Sandwich 410 17 8 6% 0%
4 A BALANCED DIET SNACK ( Choose two options) Choices Calories (cal) Protein (g) Fiber (g) Iron Vitamin C 1. Apple 95 0 5 1% 14% 2. Banana 105 1 3 17% 1% 3. Granola Bar 210 4 3 8% 0% 4. Vanilla Yogurt 170 5 0 0% 15% 5. Grandma Cookie 190 2 2 15% 0% 6. Ant on a log (celery, PB w/ choc. chips) 140 4 2 0% 0%
4 A BALANCED DIET DINNER ( Choose one option) Choices Calories (cal) Protein (g) Fiber (g) Iron Vitamin C PB & J Sandwich 280 6 2 6% 0 Hot Dog on Bun with ketchup/ Mustard 290 10 1 12% 2% Spaghetti (1 cup) 421 20 0 0% 0% Salad & Grilled chicken w/dressing 230 22 2 6% 23% Rice with Beans & chicken (1 cup) 390 25 5 1% 25%
4 Nutrients DRINKS ( Choose 2 options) Choices Calories (cal) Protein (g) Fiber (g) Iron Vitamin C Orange Juice (1 cup) 111 2 0 2% 206% Apple Juice(1 cup) 115 1 1 0% 3% Chocolate Milk (1 cup) 210 5 2 3% 3% Soda (1 can) 120 0 0 0% 0% Water 0 0 0 0% 0%