1. HEALTH AND FITNESS
INTRO TO FCS
MRS. CRUSAN

2. PORTIONS VS. SERVING SIZES
PORTION: THE AMOUNT OF FOOD YOU CHOOSE TO EAT FOR A MEAL OR SNACK. IT CAN BE BIG OR SMALL- YOU DECIDE.
SERVING SIZE: A SERVING IS A MEASURED AMOUNT OF FOOD OR DRINK, SUCH AS 1 SLICE OF BREAD, 1 CUP OF MILK, OR A BANANA.

3. VISUALIZATION KEY POSTAGE STAMP 9 VOLT BATTERY GOLF BALL TENNIS BALL
BASEBALL
DECK OF CARDS
COMPUTER MOUSE

4. FRUITS 1 SERVING OF FRUITS EQUALS:
1 CUP OF RAW OR COOKED FRUIT- BASEBALL
½ CUP OF DRIED FRUIT- TENNIS BALL
1 CUP 100% FRUIT JUICE

5. VEGETABLES 1 SERVING OF VEGETABLES EQUALS:
1 CUP RAW OR COOKED VEGETABLES- BASEBALL
2 CUPS LEAFY SALAD GREENS- 2 BASEBALLS
1 CUP 100% VEGETABLE JUICE

6. GRAINS 1 SERVING OF GRAINS EQUALS:
1 SLICE OF BREAD, SMALL BAGEL, ENGLISH MUFFIN- BASEBALL
1 CUP OF READY-TO-EAT CEREAL- BASEBALL
½ CUP COOKED RICE, PASTA, OR OATMEAL- TENNIS BALL
1 SMALL POTATO- DECK OF CARDS

7. PROTEIN ONE SERVING OF PROTEIN EQUALS X3= DECK OF CARDS 1 EGG
1 OUNCE OF LEAN BEEF, PORK, CHICKEN, OR FISH
X3= DECK OF CARDS
1 EGG
1 TABLESPOON OF PEANUT BUTTER- 9 VOLT BATTERY
¼ CUP COOKED BEANS- GOLF BALL
¼ CUP RAW NUTS OR SEEDS- GOLF BALL

8. DAIRY ONE SERVING OF DAIRY EQUALS: 1 CUP OF MILK- BASEBALL
1 CUP OF YOGURT- COMPUTER MOUSE
1 CUP OF SOY OR ALMOND BEVERAGE- BASEBALL
1 ½ OUNCES OF NATURAL CHEESE OR 2 OUNCES
OF PROCESSED CHEESE- 9 VOLT BATTERY

9. FATS AND OILS ONE SERVING OF FATS AND OILS EQUALS:
1 TEASPOON OF BUTTER- POSTAGE STAMP
1 TEASPOON OF OLIVE OR VEGETABLE OIL- POSTAGE STAMP
1 TABLESPOON OF SALAD DRESSING- 9 VOLT BATTERY
WHAT ARE SOME OTHER EXAMPLES OF FATS AND
OILS?

10. SODIUM, FATS, ETC. LIMIT YOUR SODIUM INTAKE TO 2300 MILLIGRAMS A DAY
LIMIT SATURATED FAT TO 18 GRAMS A DAY
LIMIT ADDED SUGARS TO 40 GRAMS A DAY

11. GOOD FAT VS. BAD FAT
UNSATURATED FAT- VEGETABLE OILS, NUTS, & SEEDS TEND TO CARRY LARGER AMOUNTS OF UNSATURATED FATS. EATING THEM IN MODERATE AMOUNTS MAY LOWER YOUR RISK OF HEART DISEASE. REFERRED TO AS THE “GOOD FAT”.
SATURATED FAT- FOUND MOSTLY IN ANIMAL-BASED FOODS SUCH
AS MEAT AND MANY DAIRY PRODUCTS. A FEW PLANT OILS (PALM,
COCONUT, & PALM KERNEL)ALSO CONTAIN A LOT OF SATURATED FAT.
REFERRED TO AS THE “BAD FAT”
TRANS FATS- FORMED BY A PROCESS CALLED HYDROGENATION WHERE OIL TURNS TO A SOLID. FOUND IN MARGARINE, SNACK FOODS, PACKAGED BAKED GOODS LIKE COOKIES & CRACKERS. CAN RAISE YOUR CHOLESTEROL LEVELS.

13. ACTIVITY AND EXERCISE
UP TO 17 YEARS OF AGE IT IS RECOMMENDED YOU ARE ACTIVE AT LEAST 60 MINUTES EACH DAY.
ADULTS BE ACTIVE AT LEAST 2.5 HOURS PER WEEK.
WHAT DO YOU CONSIDER BEING ACTIVE? GIVE EXAMPLES.
WRITE A LIST OF AT LEAST 5 THINGS YOU DO TO KEEP ACTIVE EACH WEEK.
HOW LONG DO YOU DO THESE ACTIVITIES.
USING YOUR PHONE OR TABLET LOOK UP HOW MANY CALORIES YOU ARE BURNING FOR EACH OF THE ACTIVITIES YOU DO.