estimate your average daily calorie intake and expenditure. · imagine that you want to lose five...

Name _____________________________________ Date ___________ Score _________

Estimate your average daily calorie intake and expenditure.

Knowing your average calorie intake and expenditure will help you determine ways to gain or lose weight.

Instructions: Complete the questions concerning your food intake. Using an online calculator and/or books, determine your calorie intake and calorie requirements.

Your average daily intake of calories:

Day 1 ____________

Day 2 ____________

Day 3 ____________

Average Daily Intake ____________

Show your calculations in the margin or on the back of this assignment sheet.

1. Estimate your daily BMR: ____________; your hourly BMR: ____________

2. Estimate the calories needed for the number of hours you rest: ____________

3. Estimate the number of calories expended in activities using resource books and Internet sites: ____________

4. Enter the number of calories you used on an average day: ____________

5. Given the average number of calories you consumed during a three-day period, how many more/fewer calories did you consume than you used? ____________

6. At this rate of consumption/expenditure, how much will you weigh in three months? ____________

May be photocopied for student use.

CIMCFACS II

Unit 3 Assignment Sheet 1

You Will Need

• Pen or pencil• Computer and Internet• Supplemental texts

showing calorie and nutrient content


CIMC FACS II

Imagine that you want to lose five pounds before the holidays, and the date is one month away. You know you must consume fewer calories and increase your activity.

7. How many calories per day does this mean in four weeks (28 days)? ____________

8. How can you lose weight and still eat well-balanced meals?

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

9. Calculate what your BMI would be if you lost five pounds. ____________

10. How would this weight loss change your BMI status? ____________

Name _____________________________________ Date ___________ Score _________

Plan a day’s menu based on the food pyramid and your caloric need.

Planning a menu will help you select alternatives to your current dietary choices.

Instructions: Using the dietary recommendations at the Food Pyramid site at http://mypyramid.gov, plan one day’s menu of three meals for yourself. Using the form on the next page, describe each food item, serving size, number of calories, and name its food group.

EXAMPLE:

Meal Food item Serving size Calories Food Group

Breakfast Oatmeal with 2% milk

1/2 cup oats1/2 cup milk

8069

GrainsDairy


CIMCFACS II


You Will Need

• Pen or pencil• Student Supplement 1


CIMC FACS II

Number of servings I have planned:

Grains ____________ Milk ____________

Fruits ____________ Meat and beans ____________

Vegetables ____________

Meal Food item Serving size Calories Food Group

Name _____________________________________ Date ___________ Score _________

Select meals from restaurant menus.

Planning a menu will help you select alternatives to your current dietary choices. Eating smart requires you to make wise choices every day, whether eating at home or in a restaurant. By keeping in mind the recommended number of servings from each food group and serving sizes, you can have a well-balanced meal.

Instructions: From a restaurant menu or from a web site, use the form on the next page to select meals for one day. Access national restaurant menus at www.mymenulist.com or www.nutritiondata.com.

EXAMPLE:

Meal Restaurant Food item Serving size Calories Food

Group

Breakfast Starbuckscranberry

orange muffin

1 (110 g) 410 Grains

Breakfast StarbucksNonfat

chocolate milk

8 oz 128 Dairy


CIMCFACS II


You Will Need

• Computer with Internet access

• Restaurant menus• Pen or pencil


CIMC FACS II

Meal Restaurant Food item Serving size Calories Food

Group


CIMCFACS II

Unit 3 Student Supplement 1

Grains Group 1 slice of bread 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group 1 cup of raw, leafy vegetables1/2 cup of other vegetables cooked 3/4 cup of vegetable juice

What Counts as a Serving?


CIMC FACS II

Fruit Group 1 medium fruit such as apple, banana, orange, pear1/2 cup of fresh, frozen, or canned fruit3/4 cup of fruit juice

Milk Group 8 oz. milk 1 cup of yogurt1-1/2 oz. cheese

Meat and Beans Group 1/2 cup cooked, dried beans or peas3 oz. cooked meat, poultry, or fish

Note: A serving of meat is about the size of a deck of cards


CIMCFACS II


• A typical soft drink has about 10 teaspoons of sugar in a 12-ounce can.

• Many soft drinks contain caffeine and sodium, but no vitamins or minerals. Caffeine is a diuretic (a substance that causes your body to increase its urine output), so caffeinated beverages are not as hydrating as non-caffeinated drinks.

• All of the liquids you drink count in your daily intake, but water is the only drink that has curative and protective powers for your health. Inadequate water intake has been linked to heart disease, stroke, and diabetes in both men and women. Some ways to increase your intake include:

▶ Drink a glass of water while you’re waiting for your meal to be cooked or served.

▶ Take a filled sports bottle of water with you when you leave home. ▶ Drink at least three glasses of water before lunch time.

• Add a little lemon, lime, orange, or cranberry juice to add flavor to water.

• Drink plain seltzer water or use seltzer to dilute fruit juice.

• Drink tea, hot or iced. Herbal teas can add benefits such as increasing circulation, boosting immunity, and giving energy.

• Drink lemonade, low-fat or nonfat milk, or broth.

• Drink hot chocolate in moderation. Like soft drinks, hot chocolate mixes are loaded with sugar.

• Drink fruit and vegetable juices instead of soft drinks. Dilute fruit juices with water to decrease calories. Always read labels on juices. “100% natural” does not mean “100% juice.” Beverages with fruit can be very misleading. If the label says “juice” it contains 100% fruit and/or vegetable juice. “Juice drinks” must have 10-50% fruit and/or vegetable juice, while fruit flavored drinks don’t contain any fruit or vegetable juice. Keep in mind that juice and juice drinks can have as many calories as soda.

• Diet soda is free of calories, but it can be harmful to your health. Most sodas (including diet sodas) contain phosphorus, which is believed to contribute to osteoporosis.

Smart Drink Selections


CIMCFACS II


Much research is being conducted regarding the levels of cholesterol in children and the life-long effects of elevated levels. Evidence thus far indicates that:

• Atherosclerosis (heart disease in which fatty deposits form on the inside of blood vessels), or the beginnings of it, start in childhood.

• Elevated cholesterol levels early in life may play a role in the development of adult atherosclerosis.

• Eating patterns and genetics affect blood cholesterol level and coronary heart disease risk.

LDL (low-density lipoprotein) is the major cholesterol carrier in the blood. It is considered bad, or lethal, because if too much circulates in the blood, it can slowly build up in the walls of the arteries and form plaque, a thick, hard deposit that can cause a heart attack or stroke. In adults, total cholesterol levels of 200 mg/dL or higher are considered high. Cholesterol levels of 240 mg/dL will double the risk of heart disease over a person with under 200 mg/dL.

triglycerides are the chemical form in which fats occur. They come from the food you eat and are made by the body. They are found in your blood plasma. In adults, a level of 200 mg/dL or greater is considered high.

Category total cholesterol(mg/dL)

LDL cholesterol(mg/LDL)

triglycerides(mg/dL)

Acceptable less than 200less than 100(100-129 is considered “near optimal/above optimal”)

less than 150

Borderline High 200-239 130-159 150-199

High 240 or higher 160 or higher200-499 (500 or over is considered “very high”)

Cholesterol and Triglyceride Facts


CIMC FACS II

How can you reduce your LDL cholesterol and triglyceride levels?

• Limit your intake of saturated fat.• Limit your average daily cholesterol intake to less than 300 milligrams.• Cut down on calories.• Exercise daily.• Do not smoke.• Eat foods high in Omega 3 fatty acids (salmon, lake trout, herring, albacore tuna)

instead of foods high in saturated fat.

About one-third of blood cholesterol is carried by HDL (high-density lipoprotein). It is considered good, or healthy, because, experts believe, it carries cholesterol plaque away from the arteries to the liver where it is passed from the body.

Note: Access www.americanheart.org to learn more about cholesterol and triglycerides.


CIMCFACS II


Did you know that plastic makes up about 25% of the landfills in the United States? With this in mind, it is best to choose the product with the least amount of packaging. The following list provides information on choosing product packaging that causes the least harm to the environment.

Packaging

Packaging Recycled Recyclable Comments

Cellophane No No

Biodegradable; You may see the following symbol on packaging; best to not store food in cellophane, but rewrap it

Paper egg cartons Yes Yes

Glass bottles Yes Yes

Aluminum cans Yes Yes

Polyethylene Terephthalate(PET) Plastic (example: soda and water bottles)

No Yes Look for recycling symbol on container

High-Density Polyethylene(HDPE) Plastic (milk, juice, and detergent jugs)

No Yes Look for recycling symbol on container

Paperboard White Brown

NoYes

YesYes

Tin cans No Yes

Squeezable plasticcontainers & shopping bags

No No

Some communities have begun recycling these containers

6

Combination plastic/foil (example: juice boxes) No No Components can’t be separated

during recycling

Going Green


CIMC FACS II

Packaging Recycled Recyclable Comments

Paper/foil containers (example: pet food pouches)

No No Components can’t be separated during recycling

“Waxed” cardboard (example: milk and juice containers)

No No“Wax” is now HDPE plastic, and cannot be separated from cardboard for recycling

Polystyrene (example: foam egg cartons, foam meat trays, yogurt cups, plastic cutlery)

No No May contain CFCs 6


CIMCFACS II

Unit 3 Crossword Puzzle

Across 5 wax-likesubstancethathelpstransportanddigestfat 7 foodthatishighincaloriesbutprovidesfewnutrients10 foodthatislowincalorieswhileprovidinglargeamountsofnutrientssuchas

vitaminsandminerals12 eatingdisorderofself-imposedstarvation13 fats,usuallyfromanimals,thatareassociatedwithincreasedcholesterollevels;solid

at room temperature


CIMC FACS II

14 varietyoffoodseatendailyinsufficientamountstomeetthebody’snutritionalneeds15 “podfruits”suchasbeans,peas,lentils,andpeanuts

Down 1 proteinsthatlacksomeessentialaminoacidsandcannotmaintainlifealonebutcan

be combined to form a complete protein 2 increased expenditure of energy needed to digest food 3 energy required for the body to maintain basic life processes 4 vitaminsthatmovethroughthebloodstreamindropletsoffatandarestoredinbody

cells for long periods of time 6 illnessthatlastsforalongtime,suchasdiabetes 8 ratio of weight to height to gauge body fat 9 the red substance in the blood that carries oxygen to the cells 11 science or study of food and the way the body uses it for growth and maintenance14 eatingdisorderofboutsofextremeovereatingfollowedbypurgingbyself-induced

vomitingoruseoflaxatives

CIMCFACS II

Unit 3 MAX Teaching Activity

KWL Sheet — Advanced: Food Supplements

• DetaileddirectionsforKWLarelocatedintheGeneral Instructions.

• ProvidecopiesofAppendix5forstudentstocomplete.

CIMCFACS II


Stump the Teacher: Nutrients — Their Functions and Food Sources

Usethisactivityafterteachingtheunitasaquickreviewtohelpstudentsrecallknowledge.Thiscouldbeanactivitypriortoatest.Allstudentswilleventuallyinternalizethevalueofacarefulandplannedreviewasanimportanttooltoaidecomprehension.

ExplaintheprocessofStumptheTeachertotheclassusingthedetaileddirectionslocatedintheGeneral Instructionssection.Continuewiththeprocessandseetheexcitementwhenthey“stump”theteacher.Haverewardspre-decidedandclearlyunderstoodbyall.

Incorporatetheuseofthe“QuestionMark”activityintothisactivity.Detaileddirectionsforthe“QuestionMark”arelocatedintheGeneral Instructionssection.

CIMCFACS II


Graphic Representation: Compare FoodSupplements

Step1:• Afterpreviewingthetext,directstudentstointerpretthetextonselectingsupplements

throughagraphicrepresentation.DetaileddirectionsarefoundintheGeneral Instructions section.ExamplesofgraphicrepresentationsarelocatedinAppendix8,9,10,11,and12.

Step2:

• Followingthegraphicrepresentationactivity,directstudentstocompleteaKWLSheetlocatedinAppendix5or7,FocusedFreeWrite,or3-2-1.

estimate your average daily calorie intake and expenditure. · imagine that you want to lose five...

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