Daily Health and Nutrition

Introduction

By: Shahmurad Burki

Get in touch with me through my email ID: shahmurad007@live.com

A healthy diet throughout life supports normal growth, development and ageing, helps to maintain a healthy body weight. It  reduces the risk of chronic disease leading to overall health and well-being. It is important to understand the necessary amount of different foods and the variety that is required each day to live a healthy lifestyle.

It's reduces the risk of heart diseases, diabetes and some cancers. It reduces high blood pressure, it helps lower high cholesterol and it helps you feel happy overall and increases your immunity to help you recover more quickly from illness and injuries

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Task

Students will have to follow a healthy eating pattern by following the guidelines and then personal goals will be set for each student. Students will slowly implement these eating patterns in their lives and wait for results. The short term results will vary depending on their health. In the long run the students will be able to completely integrate the eating patterns in their lives so that they may reach optimum health or their personal goals which they have set for themselves.

Students are required to make a food journal for 2 weeks where they will monitor their eating pattern and will implement their short and long term goals.

Below are some tips are for understanding the food groups and which food to eat daily to have a healthy lifestyle.

 

Grains:
-Make half of your grains whole grains.
-Eat at least 3 ounches of whole grain bread, cereal, crackers, rice, or pasta every day.
-Look for "whole" before the grain name on the list of ingredients, whole grains are beneficial to a healthy lifestyle.

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Vegetables:
-Vary your vegetables
-Eat more dark green vegetables.
-Eat more organge vegetables.
-Eat more dry beans and peas.

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Fruits:
-Eat a variety of fruit.
-Choose fresh, frozen, canned or dried types of fruit.
-Go easy on the fruit juices and beware of high levels of sugar, try actual fruit instead.

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Milk:
-Get your calcium-rich foods.
-Choose low-fat or fat-free milk and dairy products.
-If you don't or can't consume milk due to allergy, choose lactose-free products or other calcium sources.

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Meat & Beans:
-Go lean on the protein.
-Choose low-fat or lean meats and poultry
-Bake, broil, or grill your meat.
- Vary your choices-with more fish, beans, peas, nuts, and seeds.

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Process

Below are some tips are for understanding the food groups and which food to eat daily to have a healthy lifestyle.

Students are required to make a food journal for 2 weeks where they will monitor their eating pattern and will implement their short and long term goals.

The following is a computation for the nourishment prerequisites for a normal 12 year old male, that is 5 feet tall and weighs around 100 pounds.

 

  1. You must eat 3 ounces of grains in a day
     
  2. Eat dark green veggies at least 3 times a week. Orange veggies 2 times dry beans and peas 3 times. Other veggies should also be consumed.
     
  3. Eat a whole variety of fruits throughout the week but eat them more rather than drinking fruit juices.
     
  4. Drink fat free milk or low fat even when consuming cheese or yogurt.
     
  5. Eat low fat and lean meats. Eat more fish, beans and nuts.

Know your limits on sugars, fats and sodium. Your consumption of oil should be 6 teaspoons in a day. You can have around 250 extra calories in a day. Don't exceed this limit. Find a balance between eating and physical exertion. Be physically active for at least an hour in your entire day. It's very important.

Students will follow this pattern of eating and also some light exercise for 2 weeks and will keep a record of everything in their journals so they can monitor their personal progress and see if they are achieving the goals they have set for themselves.

Evaluation
  Beginning
1
Evolving
2
Certified
3
Exemplary
4
Score
 
Understanding of Food Groups and Necessary Portions Struggling to understand the food groups and is trying to learn them Struggles to understand some of the food groups but is slowly starting to grasp the concept. Understands most of the food groups and has a good understanding of the portions as well. Understands all of the food groups as well as the portions and knows which food goes into which group.  
Understanding of Grains Group Struggles to apply his/her own personal goals to their diet but is working on it Shows some understanding of applying personal goals to their diet but needs more improvement to apply everything that is required. Understands most of the aspects of the grain food and has a solid grip on the concept of portions of food required and the implementation of that in their diet. Understands all of the aspects of applying personal goals to their diet and knows all about the concept of portions of food required and the implementation of that in their diet.  
Understanding of Vegetables Group Struggles to apply his/her own personal goals to their diet but is working on it Shows some understanding of applying personal goals to their diet but needs more improvement to apply everything that is required. Understands most of the aspects of the vegetables and has a solid grip on the concept of portions of food required and the implementation of that in their diet. Understands all of the aspects of applying personal goals to their diet and knows all about the concept of portions of food required and the implementation of that in their diet.  
Demonstrate understanding and implementation of Fruits Group Struggles to apply his/her own personal goals to their diet but is working on it Shows some understanding of applying personal goals to their diet but needs more improvement to apply everything that is required. Understands most of the aspects of the fruits and has a solid grip on the concept of portions of food required and the implementation of that in their diet. Understands all of the aspects of applying personal goals to their diet and knows all about the concept of portions of food required and the implementation of that in their diet.  
Demonstrate understanding and implementation of Milk Group Struggles to apply his/her own personal goals to their diet but is working on it Shows some understanding of applying personal goals to their diet but needs more improvement to apply everything that is required. Understands most of the aspects of the milk and has a solid grip on the concept of portions of food required and the implementation of that in their diet. Understands all of the aspects of applying personal goals to their diet and knows all about the concept of portions of food required and the implementation of that in their diet.  
Demonstrate understanding and implementation of Meat & Beans Group Struggles to apply his/her own personal goals to their diet but is working on it Shows some understanding of applying personal goals to their diet but needs more improvement to apply everything that is required. Understands most of the aspects of meat and beans and has a solid grip on the concept of portions of food required and the implementation of that in their diet. Understands all of the aspects of applying personal goals to their diet and knows all about the concept of portions of food required and the implementation of that in their diet.  
Demonstrate understanding and implementation of Physical Activity Struggles to apply his/her own personal goals to their lifestyle but is working on it. Shows some understanding of applying personal goals to their active lifestyle but needs more improvement to apply everything that is required. Understands most of the aspects of physical activities and knows most about the concept of portions of food required and the implementation of that in their diet along with the exercise. Understands all of the aspects of physical activities and knows all about the concept of portions of food required and the implementation of that in their diet along with the exercise.  

 

Conclusion

Once students complete this activity, they will have a firm grasp on the concept of nutrition and how to maintain a healthy lifestyle by following a balanced diet as well as working on your fitness by doing exercise. These skills should be adopted on a daily basis to live a healthy life.

Credits
Teacher Page

Grade: KG-8 levels

Subject: Nutritional Sciences

Content covered: Healthy Diet, Exercises

In the classroom, teachers will explain how a good diet and physically active lifestyle will lead to a healthy and happy life.

Objectives:

The objectives of this are that all students are well versed with the food groups. They should all be able to follow the proper diet plan and eat healthy and reach their own personal goal which they have set for themselves. They will also be doing physical activities along with following a diet plan and will be recording all of these activities in a journal for 2 weeks to monitor their progress. This way they will learn how to eat healthy and also stay physcially active and will know which food is best suited for them to avoid illness.