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Name: _________________________________

Day: ______ Period: ______Trimester: _______

HEALTH CLASS

*Always fill in the blanks with the

word(s) that the teacher

writes on the board.

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Health vs.Wellness

• Health is the ______________________

__________________________________.

• Wellness is an _____________________

__________________________________.

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Health Triangle

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are needed to see this picture.

Nutrition

•Nutrition ________________________________

• Nutrients are substances in food that your body needs to grow, to repair itself, and to supply you with ________. All food is made up of nutrients!

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Nutrients

• 6 types of nutrients:

1. _________: needed for growth; building, repairing and maintaining body tissues; and supplying energy

• TOO MUCH: burned as energy or stored at _____.

2. ___________________: main source of energy,

body can only store limited amounts.

TOO MUCH: stored as _________.

__________Carbs = quick energy (fruits, honey, processed sugar), few vitamins and minerals

__________ Carbs = long lasting energy (bread, pasta, vegetables), changed into ___________ which may be used to provide energy and heat

3. _________: provide energy and help body to store and use vitamins

____________Fats: from dairy, meat and poultry

change level of _________ (fat-like substance)

____________Fats: from plant products, fish 6

4. _____________: help body use carbohydrates, proteins and fats. DO NOT supply ___________.

Examples: A, D, E, K, B complex, and C.

5______________ ; regulate many chemical reactions in the body.

Examples: ________- carries oxygen in the body

________ - builds bones, teeth and maintains bone strength, helps in contraction of muscles and blood clotting

________- regulates and maintains balance of fluids

6. ________ involved with ALL body processes, makes up basic part of blood, helps remove waste, cushions joints 7

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Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions.

Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.

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The Food Groups

1.________ : 5-6 oz. equivalentsMade from wheat, rice, oats, etc. Examples include: __________________.2 Groups: a. _______________: contain entire grain kernelb. _______________: processed (improves shelf life but removes fiber, iron, vitamin B)** Make at least half whole grains**

2. ___________ : 2 - 2.5 cups vary 5 Groups: dark green (broccoli), red & orange (carrots), beans & peas (kidney beans), starchy vegetables (corn), other (avocado)Can be juice or whole Low in fat and calories

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3. ___________: 1.5 cups Low in fat, sodium and calories No cholesterol

4. ___________: 3 cups Should be ______________ or ____________ Includes foods made from milk that retain their calcium

content (cheddar cheese, yogurt, milk) Does not include foods that have little or no calcium

content (cream cheese, cream, butter)

5. __________ : 5 oz. equivalents meat, poultry, seafood, beans & peas, eggs, nuts,

seeds Watch for those high in _____________ and __________

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__________ : 5 teaspoons Liquid at room temperature Example: ____________ NOT a food group, but provides essential nutrients

__________ Calories – calories from solid fats like butter and/or added sugar like syrups added to beveragesExamples: _______________________120-160 calories is recommended but most people eat far too much Fried Chicken Vs. Baked Chicken

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Figuring Out Food Labels_____________Amount of food considered a serving

_____________Number of calories in one serving

_____________Number of calories from fat in one serving

_____________Portion of the recommended daily amount of a nutrient provided by one serving

For total carbohydrates, dietary fiber, vitamins and minerals, the goal is to consume __________of the recommended daily amount each day based on a 2,000 calorie diet.

______________Listed by weight, beginning with ingredient that is most present

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Benefits

1. Experts recommend that teens get __________________of moderate to vigorous physical activity each day. Here are some of the reasons:

2. Exercise benefits ____________________, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more__________________ Exercise can help some people_________________________ . It can also help some people who have __________________. Plus, exercise can give people a real sense of ______________________________at having achieved a certain goal.

FITNESS

• You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

•What does the word “Fitness” mean to you?

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There are 5 components to Health-Related Fitness.1. ________________________________

Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Aerobic Exercises (with air)

such as swimming, biking, soccer, basketball, etc.

2. ____________________________The maximum amount of force a muscle can produce in a single

effort. Maximum weight you can lift ONE time.

3. _____________________________The ability of the muscle to continue to perform without fatigue.

4. ____________________________The ability to bend and move the joints through the full range

of motion. Arms and legs move freely without feeling tightness or pain.

5. _______________________________Amount of fat tissue compared to lean muscle tissue.

How can we get fitness benefits from physical activity?

FITTF: _______________: How often a person works out.

I: _______________: How hard a person works out or how much they lift.

T: _____________: How long a person works out for

T: ______________: The kind of activity the person is doing. 15

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What is Obesity?1. A _____________is a measurement of energy. When people eat

more calories than they burn off, their bodies store the extra calories as fat.

2. Being ____________is when the body gets to a point where the amount of body fat can have a negative effect on a person’s health. (10% or more over desirable body weight)

3._____________is when someone is at greatest risk for developing weight-related health problems. (20% or more over desirable body weight)

4. A teen is obese when his/her _________________ is higher than the BMI numbers of 95% of other teens the same age and gender.

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Why do People Become Overweight?

1. Family _____________: Obesity tends to run in families.

2. The _______________also plays a role: fast food, eating habits (meals in front of the tv), high-calorie snacks and beverages, bigger portions of food, and less active lifestyles.

3. Because of _________________reasons: some people turn to food when they feel upset, anxious, sad, stressed, or bored.

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Health Problems of Being Overweight

1. Obesity is bad news ____________________. Not only can it make a person feel tired and uncomfortable, carrying extra weight puts added ___________ on the body, especially the bones and joints of the legs. As they get older, kids and teens who are overweight are more likely to develop ____________such as: Arthritis, Hip problems, Asthma, Sleep apnea, High blood pressure, High cholesterol, heart disease, and ______________.

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Diabetes

1. It is a disease that affects how the body uses_______________________ a sugar that is the body's main source of fuel. Here's how it should work: You eat. Glucose from the food enters your bloodstream. Your pancreas makes a hormone called ____________. It helps the glucose get into the body's cells. Your body gets the energy it needs.

2. In Type 1 diabetes, the pancreas can't make insulin. When a person has type 1 diabetes, the body is still able to get glucose from food, but the lack of insulin means that glucose can't get into the cells where it's needed. So the glucose stays in the blood. This makes the blood sugar level very high and causes health problems. Once a person has type 1 diabetes, the pancreas can't ever make insulin again. To fix this problem, someone who has type 1 diabetes needs to take insulin through regular shots or an insulin pump.

3. In Type 2 diabetes, the pancreas still makes insulin. But the insulin doesn't work in the body like it should and blood sugar levels get too high.