2.3.4 Project Your Plan for Fitness and Good Nutrition.

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2.3.4 Project: Your Plan for Fitness and Good Nutrition Project Health Opportunities through Physical Education (HOPE) Sem 1 (S3767283) Celyssia Nieves Points possible: 75 ... Date: 11/4/16 Your Assignment, Part I In this exercise, you will evaluate your physical fitness and diet using interactive resources available at www.choosemyplate.org. First you will need to find the SuperTracker resource on the website and create a profile. The following information will be required for you to get started: 1. Age 2. Physical activity level 3. Profile name (not your full legal name) 4. Username 5. Password 6. Password hint and security question None of the profile information you provide can be used to identify you. An email address is not required. Make a note of your username and password; you will need them each time you log in to use the SuperTracker resources. 1. Keep a detailed food journal for one day and record it in the table. Include portion information for each item. Next, enter this information in Food Tracker, a SuperTracker resource that will help you analyze your daily diet. Foods Portion information Breakfast Egg white omelet, with vegetables and cheese, cooked in oil Milk, whole Lunch Club sandwich, turkey, ham, roast beef, lettuce, tomato, spread (Subway) Potatoes, baked (no salt added), peel eaten Dinner Tilapia, baked or broiled, with oil Green peppers and onions cooked (with salt and vegetable oil) Rice, white, cooked (no salt or fat added) Snacks Cherry, sweet, raw Cheese, brick, with salami 2. Review the charts and other data in Food Tracker for the food you entered. Then answer these questions. 1. What was your target for daily Calorie consumption? How many Calories did you actually consume? 2. Examine your Daily Food Group Targets. Describe your status for each food group (e.g., "O.K.," "Under," "Over")? 3. Examine your daily limits for empty Calories, oils, saturated fat, and sodium. Describe your status for each. 4. Create a Nutrient Intake Report. List any underconsumed nutrients in your daily diet. Print this report and include it with the project. Title this report, "Original Nutrient Intake Report." Slides 2-4: https://docs.google.com/presentation/d/1TwwJvXOMK6vdjur6W3bdUTJnefP7lmpgETJEQ2BmGw0/pub?start=true&loop=false&delayms=3000 5. Would you describe your amino acid intake as sufficient or insufficient? Explain. 3. Think about your physical activity during a recent one-week period. 1. Write a list of your moderate and physical activities during this period. Record the estimated amount of time you engaged in these activities. 2. Enter this in the Physical Activity Tracker tool in SuperTracker. Then run a Physical Activity Report. Print this report and include it with the completed project. Title this report, "Original Physical Activity Report." Are you meeting your daily targets for Moderate Intensity Equivalent (MIE) minutes? Explain. Slides 5-8: https://docs.google.com/presentation/d/1TwwJvXOMK6vdjur6W3bdUTJnefP7lmpgETJEQ2BmGw0/pub?start=false&loop=false&delayms=3000 3. Are you meeting your weekly targets for muscle- and bone-strengthening exercises and vigorous activity levels? 4. Think about your rest and sleep patterns during a recent one-week period. Estimate how much sleep/rest you got on a nightly basis. Was it adequate? Explain. Your Assignment, Part II Well done! You have learned how to use the SuperTracker tool and can use your initial personal dietary data to set goals, develop a fitness plan, and monitor your progress toward meeting your goals. 1. Set five specific goals to improve your diet. Think about nutrients you may be underconsuming, your Calorie intake, any overconsumed nutrients, deficiencies in any food group targets, and the kinds of proteins you are consuming. Write your goals below. Goal 1: Consume more vitamins (Vitamins A, D, E, and K) Goal 2: Consume less sodium 2. Set three specific goals for yourself relating to physical activity or sleep. Consider whether you want to maintain your current weight or move toward a goal weight. Think about what you currently do to exercise. How can you address any shortcomings or add variety? Write your goals below. Goal 1: I want to lose 40 lbs, so this is my goal weight. Goal 2: I want to add more physical exercise variety, especially vigorous and cardio exercises. Goal 3: I want to add bone-strengthening exercises. Your Assignment, Part III Now it's time for you to develop a fitness plan for yourself. Your plan should be realistic, but it must also push you toward the ultimate achievement of your goals. 1. Revisit your diet and nutrient data from part 1. Name three steps you could take to meet, or make progress toward meeting, the food group and nutrient targets. Explain how taking each step could help you meet a target. 2. In an ideal situation, we have access to all the food options we desire. However, this is often not the case in real-world situations. For each of your proposed steps in answer 1, provide an alternative dietary strategy that will also achieve your target, but in a different way. Explain your thinking. 3. Your next assignment requires you to survey some of the food preferences in your family. Make a table with three columns. In the left column, record individual needs (e.g., vegetarian diet, sensitivity to food allergens, need for high-level athletic performance, and so on). In the middle column, include favorite food items and meals that all family members can and want to eat. Begin a discussion about ways to make favorite family foods more healthful. Use the Food-A-Pedia function in Food Tracker to help you evaluate nutrient data in different foods. Suggest alternatives and populate the right column with ideas to improve the foods and meals in the middle column that your family is currently eating. Individual needs Favorite foods and meals Healthful compromises or improvements 4. Design two different daily diets that meet the targets addressed in Food Tracker: 1. Food group targets 2. Limits for empty Calories, oils, saturated fats, and sodium 3. Adequate nutrient intake Daily food group intake: 7 oz. of grains, 3 cups of vegetables, 2 cups of fruit, 6 oz. of protein foods, 3 cups of dairy, and 6 tsp. of oil. 1) Breakfast: Breakfast Medley - 2 pancakes (2 oz. of grains), ½ cup of strawberries (½ cup of fruits), 1 egg cooked with 2 tsp. of margarine (1 oz. of protein food, 2 tsp. of oil), 1 cup of milk (1 cup of dairy) 4. 5. 6. 2) Breakfast: Egg Omelet with Toast - 1 slice of toast (1 oz. of grains), 2 eggs (2 oz. of protein foods), 2 tsp. of margarine to spread on toast (1 tsp. of oil), 1 cup of milk (1 cup of dairy) Lunch: Sandwich - 2 slices of bread (2 oz. of grains), 2 ounces of lean meat cold cuts (2 oz. of 5. First, design a diet for yourself. Then design a diet for someone with special dietary needs (for example, a vegetarian or someone with a specific food allergy). Conduct an interview with the person who requires the special diet and have him or her check it for accuracy and taste when you have finished. Break out each meal for breakfast, lunch, dinner, and snacks, as you did with your original daily diet. Record the information for each diet and then create and print a Nutrient Intake Report. Be sure to label the diets and explain the nature of the "special" diet. Slides 9-13: https://docs.google.com/presentation/d/1TwwJvXOMK6vdjur6W3bdUTJnefP7lmpgETJEQ2BmGw0/pub?start=false&loop=false&delayms=3000 6. Describe the challenges you faced in developing these diets. Also, state at least one question that you have about food groups, underconsumed nutrients, or overconsumed nutrients. 7. Revisit your goals for physical activity. Generate a list of physical activities that will help you achieve your goals. For each activity, describe an alternate activity that could fill the same need if and when circumstances changed (for example, if the weather was bad or seasonal changes occurred). Identify local facilities where you can engage in each of these activities. Organize this information in the table. Goal: First choice Back-up plan Develop and describe a long-term plan for improving sleep habits. Your Assignment, Part IV 1. Track your diet for the next two weeks using Food Tracker. Use the data and reports to evaluate your progress. Create a Nutrient Intake Report for the time of your self-monitoring. Print it and attach it to your project. Report your findings, including any successes, difficulties, and new challenges. Slides 14-16: https://docs.google.com/presentation/d/1TwwJvXOMK6vdjur6W3bdUTJnefP7lmpgETJEQ2BmGw0/pub?start=false&loop=false&delayms=3000 2. Track your physical activity for the next two weeks using the Physical Activity Tracker. Use the data and reports tools to evaluate your progress. Create a Physical Activity Report for the time of your self-monitoring. Print it and attach it to your project. Report your findings, including any successes, difficulties, or new challenges. Slides 17-21: https://docs.google.com/presentation/d/1TwwJvXOMK6vdjur6W3bdUTJnefP7lmpgETJEQ2BmGw0/pub?start=false&loop=false&delayms=3000 [Show More]

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