NUTRITION sFITNESS UNIT

UNIT PACKET

NAME: _PERIOD: _

SCORE: _

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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 cannotbreak down

- used to build up andrepair --' _

- made up of _acids.

- are complete only whenthey have all needed

acids.---

you stay _

keeps you healthy bybuilding cell _and carrying _

Types:1. _

2. _

3. .

Nutrients:substances in___ that help

help .body processes, _disease, and _energy.

your body uses for healthy

and -----~--

and other organs.

- essential to ALL---- carries ------to cells, regulatestemperature, and helps the______ system.

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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 repairtissues, etc. so in the story do not make protein like water, who is in charge of regulating bodytemperature. .

3. 1 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 namepage) - 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.

9. 20 point assignment

READING FOOD LABELS NOTES

The Nutrition Facts LabelContains product specific informationBased on a calorie dietHelps you to compare one snack to the next

Where to StartFirst determine and number of servings per package. Serving Sizes are given infamiliar units, such as cups or pieces, followed by the metric amount.

Calories and Calories from FatTells how much energy is in foodRemember that the number of servings you eat determines the number of calories you actuallyeat! The key to balance your is to balance how many calories you eat with howmany calories your body uses.

Determining the% of Daily ValueThe tells you if the food is high or low in a particular nutrient. It alsoshows 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 GuidelinesGeneral Guide to Calories, but will vary, depending on your weight.

40 Calories is low100 Calories is -----400 Calories or more is highToo many calories per day results in gaining weight

NutrientsLimit 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, highblood pressure, cancer, and etc. The goal is to stay below 100%DV for each of these per day.

Trans FatTrans Fat behaves like saturated fat in the body by raising (LDL, orBAD!) 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 _

Saturated FatsAre 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 levelsof saturated fats.

Unsaturated Fats________ at room temperatureCan have benefits on your health when eaten in moderation, and replace saturated fats or transfats.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.

NutrientsAmericans often do not get enough dietary fiber, vitamin A, vitamin C, calcium and Iron in theirdiets. Eating enough of fiber, vitamins, calcium and Iron can reduce the risk of some diseasesand 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 footnotesHelps you to make your snack decisionThe footnote provides information about the for important nutrients, including fats,sodium and fiber. The amounts for total fat, saturated fat, cholesterol, and sodium are maximumamounts. You need to stay below the amounts listed.

Nutrition FactsServing 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 2,000calorie diet. Your daily villuesmay be higheror low'H" depending on your calorie needs:

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

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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 OlympicsMy 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 keepusing a muscle.

Examples- bent arm hang, plank hold, etc.

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#2. Flexibility

- The quality of bending easily breaking. The ability to move yourjoints 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, andthe muscles ability to use that oxygen. How well your heart and lungs work duringphysical 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 ofresistance in a effort. How much you can lift in onemaximal effort.

Example- how much you are able to lift one time.

#5. Balance

- An even distribution of weight enabling someone or something to remain uprightand _

#6 BODY COMPOSITION - The proportions of fat tissue and lean tissue that make

up your body weight.

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GOAL-SETTING / NOTES

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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.

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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 andobesity. These are all linked to me. You are twice as likely to develop me if you don'texercise. One study showed that as little as 1 hour of walking per week could lower therisk of me. Physicalactivity helps prevent me by lowering weight, cholesterol levels andblood pressure.

6. Many studies have shown that groups of people who eat a diet high in fruits andvegetables, and low in fat, meat, and calories, have less risk of me. Saturated fats arelinked to me. So is obesity, which is more common in people who eat a high-fat diet. Iam linked to your diet. Physicalactivity can also have a good effect on me. People whoare 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 wayto help prevent me is to maintain a healthy weight through a healthy diet and enoughphysical activity.

8. I am a major risk for heart disease,stroke and kidney failure. The amount of sodium inthe 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 causesbones to become fragile and more likely tobreak or crack. I occur mainly in people age 45 and older. But diet during the teen yearsalso has an effect. Bone mass usually peaks when people are in their twenties. Eatingfoods with enough calcium during early life helps develop maximum bone density. Thislowers the risk of getting me later on. Weight-bearing activities (such aswalking orjogging) also help prevent me.

Body Mass Index (BMI) Waist Circumference Hydrostatic Weighing

\y

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Name Date Period------------------------------------ ------------------ ------

Body Image: Guided Worksheet

Define body image: _

List three causes of eating disorders:1.2.3.

Directions: Although I will list several signs and symptoms of the following eating dlsorders, listonly 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 self-induced vomiting.Signs Symptoms

Binge-eating Disorder: Regular and repeated binge-eating episodes; does not include purging orother behaviors.

Signs Symptoms

Writing Prompt:

Imagine that you have a friend who has been on a diet where he or she eats nothing butgrapefruit and water. This diet has been going on for a week, and you are beginning to seeyour friend's health in danger. Your friend's energy level has decreased significantly, and hisor her skin looks pale and dry.

Directions: On a separate piece of paper, write a dialogue between you and your friendwhere you explain the dangers of this extreme diet and the consequences of limitingcalories.

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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.

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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

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 FactsServing Size 1 cup (240ml)Servings Per Container 8

Value*

Amount Per Serving

Calories 130 Calories from Fat 45

6. What percent daily value contributes a lot to your diet? Total Fat 5g8 %Saturated Fat 39 15%Trans Fat Og7. What percent daily value contributes a little to your diet?

Know the tollowing about choosemyplate.gov:Cholesterol 20mg 7 %Sodium 130mg 5 %Total Carbohydrate 129 4 %

Dietary Fiber 09 0%Sugars 129

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

Protein 99 17%

Vitamin A 10% • Vilamin D 25%

Calcium 30% • Iron 0%

'Percent DailyValuesarebasM 2.000caloriedial YourDailyvaluns higherorlower depending on your calorie needs:

10. What are the recommended daily servings of each food group?

a. Fruits

b. Vegetables

c. Protein

d. Dairy

e. GrainsCalories per grantFat 9 • Carnohydra!es 4 • Prol1lin -1

Know the tollowing about physical fitness:

11. 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?