Health Education Today

Health Education Today

-Helping teens acquire the skills and wisdom to be above unhealthy influences-

"FREE Nutrition Formulas"

About the Author:

Having taught high school Health for 19 years and writing my own entire curriculum during that time, I've used my experience to create student-tested lessons that get students engaged with a wide variety of health topics.

I've been a certified K-12 Physical Education and Language Arts teacher for over 30 years (19 of those years include teaching Health). Over my teaching career I've taught all grade levels and a variety of subjects, including: Junior High P.E.; 8th Grade Reading; Elementary P.E.; 9th Grade English; 9th Grade P.E.; High School Aerobics; and 9th Grade Health. I have my Master's of Education Degree in Instructional Technology, and I earned my National Board Certification in Health.

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"FREE Nutrition Formulas"

This resource is taken directly from my Full Semester/Year High School Health Curriculum, and my Middle/Junior High School Health Curriculum which are both #1 Best--Selling Health Curriculums on TPT!

It is found on Day 7 of my 4--Week

"Nutrition Unit."

v See previews of more resources in the folder!

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Health Education Today

6th ? 12th Health Curriculum

Lesson Title: Nutrition Formulas

I strongly believe one of the main reasons so many Americans are overweight is because almost no one knows how many calories, or how much fat or sugar they should eat per day.

If we don't know how many of these main "put--on--the--pounds" nutrients and calories we need for our specific weight or exercise levels, than food labels don't mean much, even if we are taking the time to read them...

These nutrition formulas will help each individual determine the correct amount they should eat per day.

Then they can set some goals and start reading food labels with purpose.

I have a whole 3--week nutrition unit for sale; including:

lessons, a packet, activities, computer lab worksheets, and a PowerPoint that I use to teach all these concepts to my 9th grade students (but here are simplified directions on how to use each formulas:

PwrPt--Directions

National Health Standards Met:( See full standards at the end of this lesson)

Standard 1: Students will comprehend concepts related to health promotion and disease

prevention to enhance health.

Standard 3: Students will demonstrate the ability to access valid information, products, and

services to enhance health.

Standard 5: Students will demonstrate the ability to use decision--making skills to enhance

health.

Standard 7: Students will demonstrate the ability to practice health--enhancing behaviors and

avoid or reduce health risks.

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Formulas Explanation: (See below for formulas)

1. Calorie Formula:

(SEE FORMULA BELOW) After figuring out the calories you should eat per day to

maintain your current weight,

(be sure to subtract 500 calories per day if you want to lose weight, or add

500 if you want to gain) you can use an online calorie counter to help you stay under your limit.

I love the

free "Lose It" program if you have an ipod Touch or iphone, but the free igoogle gadget online is good too.

You just click on igoogle from the regular google page, click on "add stuff" and search for "Calorie

Calculator."

You may also want to keep track of your calories each day to hold yourself accountable, so I included a

weekly goal sheet below.

Don't try to change too many things in your life at once, baby--step your way to

health by starting with calorie counting and maybe one or two more and then add more goals slowly.

If you want a great FREE lesson on how to count calories for your students or yourself, it's called, "

Counting Calories: A Fun Way to Learn How Cutting Calories Leads to Weight Loss." Go to:



Weight--Loss--Lesson

2. Fat Grams Formula: (SEE FORMULA BELOW)

If you want to lose that belly fat, or you can't see those

6--pack abs you've been working on because they're under too much fat, or if you want to be more healthy

on the inside (cardiovascular health), than you will want to figure how many fat grams you should eat

per day and watch your food labels carefully.

Remember, we are counting "Total" fat, but there are also

good fats (unsaturated and omegas).

The bad fats are saturated and Trans fat, so you can look on the

food label to determine how many of the "Total" fat grams

are the "bad" saturated ones.

Also, every fat

gram has 9 calories, as opposed to only 4 calories for protein and carbohydrates, so more fat grams

means more calories!

I have a fun lesson called " Fast Foods Lesson--Healthy Versus Unhealthy..." for sale

that includes a 36--slide PowerPoint explaining good and bad fats and a poster project.

It's at:



PowerPoint--and--Posters

3. Protein Formula: (SEE FORMULA BELOW) The people who will want to count protein are usually

those who want to gain weight and/or build muscle in the weight room.

A lot of people waste money on

liquid and powdered protein because if they counted their protein grams, they would see that they're

getting all they need.

Your body can't store protein for you, so it has to excrete it, or store it as fat!

It's

healthier to eat your nutrients if possible

4. Carbohydrates Formula. (SEE FORMULA BELOW) Most experts say that 55% of our daily calories

should come from carbohydrates.

You should always try to eat WHOLE grains instead of white,

processed flour or sugar.

In particular, sugar is the thing on the food label to count!

We actually need

NONE, and the limit (according to the Mayo Clinic Food Pyramid) is pretty strict--75 calories per day at

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the most.

The sugar formula is great because it converts from sugar calories, which food labels don't list, to sugar grams, which they do list.

They add up fast!!

If you want to do a lesson with students that fully explains in a PowerPoint presentation all about whole wheat versus white flour, sugar, diabetes, and more, this "science lab" type project has students guessing sugar and fat in products and then measuring sugar and fat into baggies to see the truth!

You can find it at:

Health--Classes

5. Water Formula: (SEE FORMULA BELOW) It was very difficult to find a water recommendation since researchers seem to disagree as to the limit, but this is the best formula I found.

6. Fiber Formula: (SEE FORMULA BELOW) Fiber is so good for you, especially as you get older!

Here is the formula for teens and adults.

7. All of these formulas involve reading food labels, so if you need a lesson to help teach you or your students how to read food labels I have two.

The first one is titled, "Food Label Reading Lesson..." and includes a 16--Slide PowerPoint and worksheet.

It's FREE at this website:



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Check off sheet for healthy goals:

Date: M / T / W / TH / F / 1. HEALTHY FOR LIFE GOAL 1: Mark "x" if met. Write goal here:

SA / SU /

2. HEALTHY FOR LIFE GOAL 2: Mark "x" if met. Write goal here:

3. HEALTHY FOR LIFE GOAL 3: Mark "x" if met. Write goal here:

4.

5.

6.

7.

Check off sheet for healthy goals:

Date: M / T / W / TH / F / 1. HEALTHY FOR LIFE GOAL 1: Mark "x" if met. Write goal here:

SA / SU /

2. HEALTHY FOR LIFE GOAL 2: Mark "x" if met. Write goal here:

3. HEALTHY FOR LIFE GOAL 3: Mark "x" if met. Write goal here:

4. 5. 6. 7.

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Example:

Date: M 3 / 14 T / W / TH / F /

1. HEALTHY FOR LIFE GOAL 1:

Mark "x" if met. Write goal here:

X

No more than 1550 calories

2. HEALTHY FOR LIFE GOAL 2:

Mark "x" if met. Write goal here:

X

Drink 32 oz. of water

3. HEALTHY FOR LIFE GOAL 3: Mark "x" if met. Write goal here:

SA / SU /

4. 5. 6. 7.

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NUTRITION FORMULAS

Calories you should eat per day: (1)

Your weight x 11 if you are a boy or x 10 if you are a girl =____________ (answer #1)

Multiply that # by how active you are: .3 light activity (a little walking, but no set working out) .5 moderate working out (20-30 min. 3-4 days per week) .7 strenuous working out (over 30 minutes 6-7 days per week)

= ________________ (answer #2)

Add the first two answers and multiply by .1 =_________________

Now add all three answers together =

___________________Calories to MAINTAIN your weight**. (answer #3)

**Subtract 500 if you want to lose 1 lb. per week = _____________ (answer #4)

or add 500 if you want to gain 1 lb. per week. = ________________

(Girls should not go under 1200 and boys don't go under 1500 calories per day since your body with think you are "starving" and slow your metabolism. You can add exercise if you want to have a lower total and still eat the healthy minimum)

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