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D&E-1: Nutrient Density ComparisonREAD pg. 175-176 "Is Junk Food a Problem?”, “Instead of this: Try this:” and “Choose the Right Snacks”DEFINE (in your own words) Nutrient Density, Junk Food, and “Empty Calories” CHOOSE at least 2 nutrition labels to compare. Choose items that make sense to be compared (different drinks, different snacks, different meats). For example, comparing white bread vs. wheat bread makes more sense than orange juice vs. chicken. You could also compare possible snack foods like Chips vs. Apples.Make it easier: One of your choices can be shared with someone else at your table.Make it harder (extra stamp): You may use a combination of items (like cheese and crackers or peanut butter and celery), but that will require a lot more careful math! You could also choose to compare multiple items (like Whole Milk, Low Fat Milk, and Skim Milk) if you wish. Speak with Mr. Warren if interested! EXPLAIN what you are trying to learn from this comparison, why it matters, and what you think the result will be.COPY nutrient information from the nutrition facts into a chart (for 2 items, you will need 5 columns)The first column will have the Nutrition Fact categories (Serving size, Calories, Carbohydrates, Vitamins, etc.)Ignore any nutrients that have zero’s for all items (e.g. if all items have 0% Vitamin C listed, you can ignore it)Enter in the numbers (with units!) for your items into the chart.CALCULATE the number of servings to get 1,000 Calories. In order to fairly compare nutrient density, you will want to compare the nutrients found in an equal amount of Calories. (# of Calories / 1 serving) = (1,000 Calories / X servings) MULTIPLY X by each of the amounts of nutrients and add them to your chart.(If you multiply X by Calories and get a number that isn’t close to 1,000 Calories, you did something wrong).COMPARE the nutrient contents of the two foods (based on 1,000 Calories) in ? to 1 page (depending on writing size).Summarize the major similarities and differences of nutrients in your comparison. Then, using the considerations below, explain which option is healthier and why (be specific and refer to the calculations as evidence). Most people need to eat foods with LESS saturated fat, cholesterol, sodium, and sugarMost people need to eat foods with MORE fiber and a greater variety of nutrients (including vitamins/minerals) Other considerations: foods with carbs + proteins + fats (e.g. peanut M&M’s) make you feel full longer and keep your energy level more stable than foods with just carbs (e.g. fruit, chips, candy). REFLECT on what you learned from the comparison. Was your guess accurate (explain)? Does this information affect your choices (explain)? With this information, what would you recommend to others (explain)?D&E-2: Eating Habits / OvereatingREAD: pg. 186-187 “Healthy Meal or a Good Deal?”DEFINE: Portion Size, “Clean Plate” SyndromeCOMPLETE: Your Turn: Do questions 1-3 (for 3, you also must print an advertisement and attach it to your answers). REFLECT: on these guiding questions: What did you learn? How much control do you have over what and how much you eat (do you have clean plate syndrome)? How do family, friends, school, and advertisements affect your diet? If you have the opportunity to eat as much as you want, what do you do (give examples)? What would you like to change about your diet (if anything)?D&E-3, 4, and 5 are “on time” if turned in by Monday 12/1/14. Please read through the assignments and get help early if you need it (especially if you are going to Mr. Kaplan’s Geography Fair!)TEST! (D&E-11 through 17) on Monday 12/1/14 (the content is covered in the assignment D&E-5 to help you study).Basal Metabolic Rate (BMR): Estimated Calories burned per day just living, doing absolutely nothing.Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )Activity factor: Estimated Calories burned per day based on activity. Choose the factor that matches your activity:Sedentary (little or no exercise) : BMR x 1.2Lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375Moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55Very active (hard exercise/sports 6-7 days a week) : BMR x 1.725Things to consider…1) If your weight is stable, then you are eating and burning (using) approximately the same amount of Calories each day.2) If you eat more Calories or burn fewer Calories, you will gain weight because excess energy is stored as fat!3) If you eat fewer Calories or burn more Calories, you will lose weight because the body isn’t getting the energy it needs, so it will turn some fat into glucose to make up for the difference in Calories.4) The amount of Calories your body uses minus the Calories it is actually getting is called a “Caloric deficit.”5) If you are trying to lose weight, you need to create a Caloric deficit of 10-25% of your Calories used each day.6) When creating a Caloric deficit, fat is not the only thing you can lose! You can also lose some muscle. If your Caloric deficit is too large, you will lose weight faster, but you will lose more muscle too (this is unsafe)! 7) People with higher body fat will lose more fat than muscle when creating a Caloric deficit and can safely lose fat more quickly, while people with lower body fat will have to lose fat more slowly to avoid losing muscle. 8) If you are trying to gain weight, you need to eat an extra 10-25% Calories per day, but if you want that weight to be made of more muscle instead of fat, you need more of those extra Calories to come from protein, and you also need to do more strength exercises to stimulate muscle growth (note: increased exercise might change your activity factor, so your calculations need to take that into consideration).9) For girls afraid of getting bulky muscles from doing strength exercises, don’t worry! Muscle growth depends on testosterone levels, which are very low in girls!D&E-3: Counting Calories Be sure to carefully read the “things to consider” above and use that information to explain your answers below.1) Decide on whether you would like to lose weight (lose mainly fat), gain weight (gain mainly muscle), or neither; and explain why. (If “neither,” do this assignment for an anonymous family member or friend that isn’t taking this class).2) Calculate the Calories your body uses each day, given your activity level (show your math, and include units). 3) Determine what percentage (%) of Calories you need to add or subtract, and explain the reason for choosing it.4) Calculate the number of Calories you would need to add or subtract (show your math, and include units) by multiplying your daily Calories used (from question 2) by the percentage (%, from question 3).5) What kinds of changes to your diet / exercise habits would you have to make to reach the goal (from question 1)D&E-4: Comparing Dietary GuidelinesCreate 3 pie graphs showing the proportions of the different food types:1) The old Food Pyramid (convert it from a triangle to circle with the same proportions for each food group) p.1712) MyPlate (the current suggested proportions) ) Your current diet Reflection: Describe the similarities and differences among the 3 pie graphs. Does your current diet more closely match the old Food Pyramid or the new MyPlate? How could you improve your diet (what kinds of foods should you eat less of or more of)?D&E-5: Physical Fitness Goal—or—Instructional BookletChoose 1 short term (within weeks/months) goal from the following options: Increase Cardiorespiratory Endurance and Lose FatIncrease Muscular Strength (and Muscle Size for males) Increase Muscular Endurance and Muscle ToneFocus on the 6 suggestions for Goal Setting (refer to assignment W-2). (Relevant page numbers are listed below)Sensible: Describe a short term exercise and why you think it’s realistic for you.Satisfying: Explain the physical, mental, and social benefits of exercising and how meeting this goal will make you feel.Safe: Explain specific ways you will be safe (warm-up/cool-down/stretching), the unsafe things you will avoid doing that cause overtraining. Also describe the importance of sleep and some ways you will improve your sleep habits.Specific: Make a detailed action plan with an example 1-week calendar: What are example exercises for your chosen topic and how are they done? Where, when, and with whom? For how long and how often? (Use FITT guidelines).Similar: Explain how this goal affects other parts of your life. How does this goal support or conflict with other goals you have? How will you overcome these challenges (for example, making time to exercise)? How will you stay motivated?Supported: Explain how outside influences directly help you meet your goal: family, friends, school, community, etc. --OR*--Make an Instructional Booklet (this could be a poster instead of a booklet if you want…)Fold a stack of 3 pieces of paper in half and staple down the fold, creating a 12pg. book!(There must be some use of pictures and color on most, if not all, pages!)Cover / Title PagePage 1: Physical, mental, and social benefits of exercise (126-128), Effects on stress (83)Page 2: FITT guidelines (What does F.I.T.T. stand for?) (136-138)Page 3: FITT: Muscle Strength & Endurance (128, 135, 136)Page 4: FITT: Cardiorespiratory endurance (129, 136-7, 135)Page 5: FITT: Flexibility (129, 138)Page 6: Warm up / cooldown & stretching (why do you need to warm up, and how do you do it?)(141)Page 7: Tips to stay motivated (138)Page 8: Why do people over-train? What are symptoms of overtraining? Overtraining (139-141)Page 9: Injuries (Explain R.I.C.E.) (142-143)Page 10: Sleep (Why is it important for physical health? Tips for good sleep habits?) (146-8)TEST! (D&E-11 - 17) on Monday 12/1/14 *(if you do both the goal and instructional booklet, you can skip this test). ................
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