A Study of Wellness for Life Sub-Contract II
Nutrition and Fitness
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A Study of Wellness for Life Sub-Contract II
Nutrition and Fitness
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Teacher ___________________________ Credits 1
Minimum of 12.5 hours required. It may take you a lot longer to complete all of the work and pass this sub-contract. If you really want a good grade and do quality work, this will take you longer than the minimum. It is recommended that all of the assignments be typed, however, that may be arranged with the homeroom teacher.
At the end of this sub-contract you will:
1.
Be able to select foods that are healthy to eat.
2.
Be able to read and analyze Nutrition Facts Panel from food labels.
3.
Identify high fat and lower fat foods.
4.
Compare and contrast generic brand name items.
5.
Understand the importance of the food pyramid.
6.
Understand the importance of life-long exercise.
Methods
of Learning: You will use the Internet, use resource texts, engage
in activities, create projects, and discuss important learning, both verbally
and in writing which deal with Nutrition and Fitness.
Evaluation:
This sub-contract is worth 100 points. In order to earn points, you
must complete the various activities satisfactorily including a pre-test
and post-test for the sub-contract, and completion of a health notebook
(3 ring binder preferred) containing all of your health assignments.
The
sub-contract is divided into different areas. You must perform
those activities which are asterisked *** and you may choose a variety
of activities from those without an asterisk, as long as they fulfill a
total of 100 points.
Internet
Links are provided to help you with your information
searches. These are by no means all of the links for information
on the Internet about Health. Please feel free to access other sites,
if you feel these are more beneficial to your research.
Health
Text Book, by Houghton Mifflin
CD-ROM
Health Quest from
the Librarian.
****1.
Pretest
5 Points
1.
Get the pre-test from the library. Take the test. Ask your
homeroom teacher to grade it. All of the questions that you missed
must be corrected before you go on. (Hint: You will want to study
this for you post-test.)
****2. Define the following terms in your own words using complete sentences: 10 Points
1.
Calories
2.
Total Serum Cholesterol
3.
High-Density Lipoprotein Cholesterol (HDL)
4.
Low-Density Lipoprotein Cholesterol (HDL)
5.
Triglycerides
6.
Saturated Fat
7.
Unsaturated Fats
8.
Metabolism
9.
Anorexia nervosa
10.
Bulimia
Fitness
Exercise
****1. Link to the Surgeon General's report At A Glance. The benefits of physical activity and health are discussed in this report.
Answer the following, obtaining the information from the Surgeon General's Report.
1. Health and well-being can be improved by becoming _________________
active regularly.
2. Physical exercise does not have to be ______________ to
be beneficial.
3. The more the duration, frequency, or intensity of physical activity
is
increased the _____________________ the health benefits achieved.
4. List five ways that regular physical activity improves health:
1.
2.
3.
4.
5.
5. Physical inactivity is a serious _________________________________,
causing unnecessary illness and premature death.
6. Moderate physical activity can be achieved in a variety of ways.
Complete
the activity times for benefit for the following activities using the information
provided in this report..
1. Walking: (how far, how long)
2. Bicycling (how far, how long)
3. Playing volleyball
4. Swimming laps
5. Basketball (playing a game)
6. Basketball (shooting baskets)
7. Running (how far, how long)
8. Playing touch football
7. To start a physical exercise program, an individual should start
out
___________ and _____________________ give the body time to adjust.
8. A _____________ should always be contacted in advance for people
with
chronic health related problems, such as heart disease, diabetes, or obesity.
9. As age increases, physical _____________________ increases.
10. Regular physical activity __________________________, builds lean
_______________, and decreases ____________________. It also builds
stronger ______________ for life.
11. No one is ever too _________ to exercise and enjoy the benefits.
2.
Research "Everyday Stretches" using the Internet, a Fitness
Center, the Health
Text
Book, by Houghton Mifflin, or call Stretching Inc. publications for
a free
brochure
1-800-333-1307.
1. Create a brochure to teach others about stretching. Get
an 8 1/2" by 22" sheet
of white paper from the Art Room, or supply your own poster board.
You must draw pictures (stick figures are fine), and describe 10 different
stretches. Use only ink, colored
pencil, markers, pictures
from magazines, or
flyers, or the computer to create
your
brochure
Evaluated on:
1. Accuracy
2. Presentation
3. Body Mass Index
Calculate
your
Body
Mass Index.
Link to
Mealformation and Body
Mass Index or
Health
Essentials
Use the
link by entering you weight in pounds and Height. Click on
Calculate BMI. What is your personal BMI? What is BMI and
why is it important to know your BMI?
Points
Possible____________
4. Blood Pressure
Research Blood Pressure. Link
to
American
Heart Association
1. What is "Blood Pressure"?
2. What does diastolic mean?
3. What is systolic?
4. What is healthy blood pressure?
5. What is considered "too high" for blood pressure?
6. Why should a person be concerned about blood pressure if it is
"too high"
7. What is your blood pressure? Go up to Lucky's Grocery Store
and take yours
at the pharmacy. Extra Credit
Nutrition
1.
Daily Calorie Needs
Link to Prevention and Early Detection Calculate your Caloric needs. Show your calculations. Using the Health Text Book, by Houghton Mifflin, Page 158. How many calories do you need each day.
2. Food Guide Pyramid
1.
Define the following in complete sentences and give examples of each:
Carbohydrate, fat, protein, vitamin, mineral, fiber
Health Text Book, by Houghton
Mifflin, Page 134
****2. Link to USDA's Food Guide Pyramid or Boone Hospital Center .
1. Create a brochure to demonstrating the Food Guide Pyramid.
Get an 8 1/2" by
22" sheet of white paper from the Art Room, or supply your own poster board.
You must draw pictures for the different food groups, or cut them out of
magazines. Use only ink, colored
pencil, markers, pictures
from magazines, or
flyers, or the computer to create
your
pyramid.
4. Evaluate Your Diet
1. Keep a two-day diet record. Write down everything that you
eat and drink for two
days except for water and gum.
2. Link to
University
of Illinois Nutritional Analysis and calculate your energy needs.
Follow the instructions and complete your analysis, writing down
your results.
3. How does your diet compare with recommended servings needed according
to the
Food Guide Pyramid? Link
to the
National
Agricultural Library and look at what
the nutritional needs are for someone your age. Write out the results
of how your
current diet compares to what you should be eating.
4. Link
to the
U. S.
Food and Drug Administration to determine the general dietary
guidelines for fiber, fat, cholesterol, and protein. List these amounts.
How does
your diet stack up with the recommendations? Should your diet be
changed,
how?
Answer the above
5.
Fruits and Vegetables
Link
to
Fruit and
Vegetables for Me
. Choose
10 of your favorite fruits and vegetables. Click on this food and then
write an outline of the:
Description
Availability
Varieties
Nutrition
How it is grown & harvested
How to select the best and store it when you get it home
History
How you can have fun cooking it
Choose two good recipe and write them out.
Link to Dole's 5 a Day Program . List 4 benefits of eating "5 A Day".
6. Food Labels
****Link to Boone Hospital Center , Link to Mediconsult.com or your Health Text Book, by Houghton Mifflin, Page 148.
1. Get 5 food labels from food such as the following: Potato
Chips, Cereal, Milk,
Bread, Frozen Pizza
2. Create a spreadsheet or table for easy reading of the following
information:
a. Write down the complete ingredients for each.
b. Write down the grams of protein, carbohydrates, and fat
per serving.
c. What is the serving size?
d. How many calories per serving?
e. How many additives?
Use complete sentences to answer the following questions?
1. In your opinion, why does the U. S. RDA require this labeling?
2. How do packaging and labeling techniques attract the consumer?
7.
Fast Food Analysis
Answer
the following questions: What is the healthiest food for you to buy
at a Fast Food Restaurant? Show the Calories, Fat, Sodium, Carbohydrates,
Protein, Fiber, and Sugar for your choice of "the healthiest" and name
the Fast Food Restaurant. Where is the healthiest place for you to
eat?
1. Link to USDA Nutrient Database to calculate fiber in your daily food. Click on USDA Nutrient Database for Standard Reference, Release 12, Click on Search the database online , Click on This is a searchable index. Go to Enter search keywords: and enter your choice of a specific food in the box, such as broccoli. (do not choose broccoli for your presentation) Hit enter. Now choose "How you want to find your food, (raw or cooked, etc.).
Broccoli, raw, when clicked on offers
Select
weights to be reported. If you select 100 grams, number of
samples(N)
and standard error (SE) will also be reported. You may
select
up to 5 weights or 100 grams and up to 3 weights.
100 grams
1 cup, chopped = 88.000 g
1 bunch = 608.000 g
1 spear = 151.000 g
1 spear (about 5" long) = 31.000 g
*1/2 cup chopped or diced
= 44.000 g
Select
your measurement, such as 1/2 cup and click on report. You will get
a report that tells you Water, Protein, Fat, Fiber, Minerals, Vitamins,
etc.
Nutrient
Units Value per 100 g,
1/2 cup
edible portion
chopped or diced = 44.000 g
Fiber,
g
3.000
1.320
total
dietary
****2.
Link on
Grains
Nutrition Center regarding
what should be eaten daily from the grain group. Answer the following
questions:
1. How many servings from the grain group should be eaten daily?
2. Give 3 examples of what constitutes a "serving"
3. Are grains and breads fattening? Explain
4. Why is it better to buy whole wheat bread than white bread?
5. What process occurs to make flour "white".
6. Athletes need fuel, what is their best food source?
7. What is semolina and what food is it used for? List 2
8. Do all deserts have to be eliminated to have a healthy diet?
****1. Link on International Food Information Council . This is a list of FAQ's about grain foods and nutrition. Answer the following questions in complete sentences:
1. How many servings from the grain group should you eat daily?
2. What is considered a serving?
3. Are bread and other grain foods fattening?
4. What's the difference between whole wheat and white bread?
5. What is considered a "whole grain?
6. Are all brown breads whole grian?
7. Is bleached white flour harmful?
8. What is semolina and how is it different from durum flour?
9. What is the best source of fuel for athletes?
10. Why is it okey to feed children their favorite sweetened cereal?
Prepare nutritional meal
1. Prepare nutritional meals for one week. Create this using a spreadsheet or table. Remember it must be a balanced diet being supported by the Food Guide Pyramid.
2. Prepare a nutritional meal for your classmates.
Eating Disorders, Fad Diets
****1.
Link on
IFIC - Trends
in Teen Nutrition
Link on
Backgrounder
- Child/Adolescent Nutrition & Health and
Trends
in Teen Nutrition
Answer the following questions in complete sentences.
1. What are the nutritional needs of teenagers?
2. How do the diets of today's teens measure up to health recommendations?
3. Why is weight management important to teens -- or is it?
4. What are two common eating disorders for teens? Describe
these.
5. List the CHANGE Tips for Teens
****2.
Link on
IFIC - 10 Tips
to Healthy Eating & Physical Activity For You .
Even
though the brochure says ages 9 - 15, these are still good tips.
List these ten tips and explain why each is healthy for you.
Post Test
1.
Get the Post test from the library. Take the test. Ask your
homeroom teacher to grade it. All of the questions that you missed
must be corrected before you can start the next sub-contract.
If you didn't do well, your homeroom teacher will counsel you on remediation
for this sub-contract. You must have your homeroom teacher's approval
to continue.
