Nutrition vs Exercise JOSEPH WOOD

Extra Credit:

Assignment Sheet  Do questions 1 and 2 on your Exercise Vs Nutrition worksheet.

Exercise Facts  Exercise at least 150 minutes a week of aerobic activity (exercise that requires oxygen)  Minutes a day  Ex. Walking, Running, Swimming, Dancing  Strength training exercise 2-3 days a week  Ex. Push-ups, Sit-ups, Bench Press

Exercise Benefits  Reduces risk of heart disease  Improves functioning of immune system  Helps manage stress  Helps with losing body fat  Sleep improvements  Living longer

Assignment:  Do question 3 on your Exercise Vs Nutrition worksheet

Exercise vs Big Mac  How much exercise does it take to burn off a Big Mac from McDonald’s?  Walking: 1 hour and 43 minutes  Jogging: 1 hour and 5 minutes  Yard Work: 1 hour and 35 minutes  Cooking: 2 hours and 48 minutes  Watching TV: 8 hours and 23 minutes

Assignment:  Do question 4 on your Exercise Vs Nutrition worksheet by using this website

Calories Burnt from Exercise  (Exercising for 60 minutes)  Basketball game: 563 calories  Competitive soccer game: 807 calories  Running at 6 mph: 807 calories  Biking at mph: 850 calories  Bowling: 244 calories 

Healthy Nutrition Benefits  Strengthens Immune system  Increases Energy  Prevents Weight Problems  Reduces Stress  Reduces risk of heart disease  Prevents diabetes  Improves Brain function

Assignment:  Do question 5 on your Exercise Vs Nutrition worksheet.

Food Pyramid

How much Should I EAT?

Vegetables and Fruits:  6 servings of fruits and vegetables a day.  Fruit Ex. Strawberries, Oranges, Banana, Grapes  Vegetables Ex. Cucumber, Tomato, Onions  Why are Fruits and Vegetables so good for you?  Contain lots of minerals and vitamins.

Grains  6 servings of grains a day.  Whole grains and refined grains  Whole grain means it has the entire grain kernel  Ex. Whole-wheat Flour, Brown Rice, Oatmeal, Whole wheat Bread  Refined grains have been milled, a process that removes the bran and germ.  By doing this it removes dietary fiber, iron, and many B vitamins  Ex. White Bread, White Rice, White Flour,

Diary Products  3-4 servings of Diary products a day.  Ex. Ice Cream, Milks, Yogurts, Cheeses  Diary products especially milk help make strong bones.

Meats and Beans  1-2 servings of meats and beans a day.  Ex. Fish, Beans, Eggs, Beef, Chicken  Why do we need meat and beans?  Meat and beans provide good protein and fats to help develop our bodies.  Have to eat the right fats and proteins and also the right amount.

Assignment:  Bonus!!!  Do question 6 on your Exercise Vs Nutrition worksheet.

Calories  What is a calorie?  A calorie is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.  Calories are ENERGY that fuels our body.  It takes 1,000-1,400 calories to have enough energy to fuel your key organs like your brain, heart, and lungs.  It takes 3,500 calories to gain one pound.  How many calories should we eat a day?  requirement requirement

Assignment:  Do question 7 and 8 in your Exercise Vs Nutrition worksheet.

Calories in Food  Slice of cheese pizza from Pizza Hut:  270 calories  A Whopper from Burger King:  670 calories  3 oz. serving of Alaskan King Salmon:  135 calories  8 oz. Porterhouse choice steak:  585 calories  ½ chicken breast:  150 calories  Lay’s Potato Chips (16):  157 calories  1 cup of chocolate ice cream:  286 calories

Fats: Good and Bad  Are there such thing as good fats and bad fats?  Good fats are called monounsaturated and polyunsaturated fats.  Monounsaturated fats are found in vegetables, nuts, seeds.  Polyunsaturated fats are found in vegetables, salmon, corn and sunflower oil.  Bad fats are saturated and trans fats. Clog your arteries.  These usually come from animals and dairy products such as meat, milk, cheese, butter.  10-15% of the calories we intake a day should come from fats, most should be unsaturated fats.

Carbohydrates: Bad or Good  Are carbohydrates bad or good?  They’re both good and bad.  Good carbs are full of fibers. These carbs get absorb slowly into our bodies.  Ex. Whole Grains, Vegetables, Fruits, Beans.  Bad carbs are refined and process carbohydrates.  Ex. White Bread, White Rice  Adults should get 45-65% of their daily calories from carbohydrates.

Protein  Protein serves as the building block for your body to grow strong muscles and strong bones.  How much should we eat?  9-13 year old boys and girls should have 34 grams of protein a day.  Protein should make up 10-35% of your daily calories.

Debate  Which is more important Exercise or Nutrition when trying to maintain or live a healthy lifestyle?