Nutrition and Wellness Nutritional Self Study
Nutrition and Wellness Nutritional Self Study
Module 5
[pic]
Just FACS
Family and Consumer Sciences
Nutrition and Wellness Nutritional Self-Study
In addition to eating sensibly, one of the most important habits teens should develop is getting regular physical activity. This module will take 2-3 days to complete.
DO NOT WRITE IN THIS MODULE!
Essential Questions: What is wellness?
FACS Standards:
6. Describe how your eating behavior affects the health of individuals and helps prevent diseases.
8. Describe general nutritional principles.
9. Evaluate nutritional needs of teens.
Section 1: Define the following terms and write a sentence using each word.
1. Body mass index (BMI)
2. Obese
3. Ideal
4. Calorie
5. Distribution
6. Intake
7. Analysis
8. Diet
9. Fad
10. Modification
11. Active
12. Aerobic
13. Exercise
14. Anaerobic
15. Dehydration
16. Steroids
17. Myths
18. Wellness
Section 2: Background
Weight is on the mind of many teens who have concerns about their health and appearance. Some want to gain weight, and some want to lose. When it comes to appearance, teens are often more critical of themselves than others. Many teens compare themselves to television and magazine images that are far from typical.
Body Mass Index (BMI) uses a ratio of weight to height. You can compute your BMI by doing the following:
1. Record your weight in pounds
2. Measure your height in inches
3. Multiply your weight by 703; then divide that number by your height squared (your height times itself).
Example: Weight-125 lbs. Height 5’1” or 61 inches
125*703=87,875 61*61=3721
87,875/3,721=23.62 Very low risk
By locating your BMI in the chart below, you can determine whether you are at risk for health problems related to weight.
|BMI |Risk for health problems related to your weight |
|20-24 |Very low risk |
|25-29 |Low risk |
|30-34 |Moderate risk |
|35-39 |High risk |
|40+ |Very high risk |
Excess weight can be a health risk. Studies show that overweight-weighing more than 10 percent over the standard weight for one’s height-is a risk factor in heart disease, diabetes, cancer, and high blood pressure.
Some popular types of weight management methods include:
*Weight management diets. Eating plans that reduce calorie intake for weight loss.
*Weight management centers. Organizations that provide both an eating plan and psychological support.
*Weight management products. Pills, shakes, prepared meals, and more, all sold with the promise of helping people lose weight.
Every now and then, a scheme comes along that promises quick and/or easy weight loss. The best know of these schemes are fad diets. Below are some examples of fad diets:
*Very low-calorie diets (800 calories or less per day). These may not provide enough energy or enough of the nutrients needed for good health.
*Eating plans based on a single food, such as grapefruit. As you know, your body needs a variety of foods every day.
*Fasting-going without food. This can be extremely damaging to your health.
*Diet pills. Some drugs can be obtained by prescription only and may play a small role in treating obesity. They’re not for people with just a few pounds to lose. Alternatively, some over-the-counter drugs-drugs that can be obtained without a prescription-may contain herbs or other ingredients that could create serious health problems
*Plans that promise quick weight loss (over 2 pounds per week).
Finding Your Target Heart Range
Just as eating within a certain fat range is good for the heart, so does aerobic exercise needs to be done within a prescribe range for maximum cardiovascular benefit. This range, which differs from person to person, is your target heart range. To find your target heart range:
1. First find your resting heart rate by sitting quietly for 5 minutes. Then take your pulse by placing two fingers (but not your thumb) on the side of your neck just under the jawbone.
2. Subtract your age from 220
3. Subtract your resting heart rate (step 1) from the number you arrived at in step 2.
4. Multiply the number you arrived at in step 3 twice-first by 0.85 and again by 0.6.
5. Add each of the numbers you got in step four to your resting heart rate.
The resulting totals represent your target heart range.
Example:
1. resting heart rate=75
2. 220-15=205
3. 205-75=130
4. 130*0.85=110.5 and 130*0.6=78
5. 75+110.5+78=263.5
Section 3: Review Questions. Write the questions and answers.
1. What is on the mind of many teens?
2. What does BMI stand for?
3. Calculate your BMI.
4. What is overweight?
5. What are some risk factors for being overweight?
6. What are three popular types of weight management methods?
7. Describe 3 fad diets.
8. What are over-the-counter drugs?
9. Calculate your target heart range.
Section 4: Nutritional Self-Study
Each of you will have the opportunity to evaluate your own diet and make recommendations for change. In addition, you will be able to calculate your ideal body weight and estimate the needed number of calories per day to maintain, gain or lose weight.
Directions:
Complete the following steps below. All information should be typed and compiled in a nutritional self-study handbook.
Items needed in nutritional self-study handbook:
1. Cover (Cover should include name and school year. May include clipart/pictures if you wish).
2. Determining your ideal body weight
3. Determining daily calorie needs. Use the method below:
The "quick" method (based on total bodyweight)
A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight
4. Daily Exercise Routine (5 days)
a. Target specific areas daily
b. List at least 5-10 different exercises/duration of exercises
5. 5 days of menus (may use menus already created if healthy, appropriate and neat)
a. Include at least 5 healthy food recipes/5 healthy snack recipes
6. List of specific weight goals
a. Ex. Maintain, lose, tone, what areas, etc.
7. Evaluation of nutritional analysis program
Questions to be answered:
• What are the shortcomings in your diet, or how can it be improved?
• Write out a new menu for five days that would improve the shortcomings identified. State your reason for the changes
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