Getting Fat the FAST Way Unit 3 Extension Activities

Activity One: Make Your Own Recipe Activity Two: 10 Tips on Healthy Eating and Physical Activities For You

Activity One: Make Your Own Recipe

What do you want to eat today? Please take your pen and a piece of paper, then write down what you want to eat and drink from the following menu.

滿福堡豬肉滿福堡豬肉滿福堡 加蛋 蛋堡 火腿蛋堡麥香魚豬肉鬆餅漢堡 吉事漢堡大麥克板烤米香堡 醬燒牛肉 勁辣雞腿堡 主餐

配餐 麥香雞麥克雞塊薯條 ( 小 ) 薯條 ( 中 ) 薯條 ( 大 ) 薯餅蘋果派聖代 培果鬆餅冰炫風蛋捲冰淇淋 時蔬沙拉千島醬和風醬玉米湯 熱巧克力熱紅茶熱咖啡可口可樂 檸檬紅茶雪碧冰咖啡柳橙原汁

Ok, have you finished? After finishing, check the list below and calculate the calories, then sum them up.

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How many calories do you get? Do you know how many calories you need in a day?

If you are an inactive woman--- about 1,600 calories a day. If you are a teenage boy, an active man, or a very active woman---about 2,800 calories a day. Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services

To be healthy, you need to follow the Food Guide Pyramid!Food Guide Pyramid

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So, here is an assignment for you… Please design a recipe for your family.

Activity Two: 10 Tips on Healthy Eating and Physical Activities For You

Start your day with breakfast. Easy breakfasts include cold cereal with fruit and low-fat milk, whole- wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Get Moving! Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an elevator. Try to do these things for a total of 30 minutes every day.

Snack smart. Choose snacks from different food groups—a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.

Work up a sweat. Start with a warm-up and include 20 minutes of aerobic activities, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Balance your food choices— don't eat too much of one thing. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.

Get fit with friends or family. Being active is much more fun with friends or your family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, and do it with a group each week.

Eat more grains, fruits and vegetables. Try bread such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or in a salad.

Join in physical activities at school. Whether you take a physical education class or do other physical activities at school, structured activities are a sure way to feel good, look good and stay physically fit.

Foods aren't good or bad. There is a place for all foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation.

Make healthy eating and physical activities fun! Take advantage of physical activities which you and your friends enjoy doing together and eat the foods you like. You'll grow stronger, play longer, and look and feel better! Set realistic goals—don't try changing too much at once.

End of Activity Two