Fitness: HSS 1020

Section 1: 20%
Name:____________________________

Food Choices &

Their Effects
1.

Analyze food choices and their effects on health and wellness

Evaluation:
Notes 20%
Macro & Micronutrients Assignment . 20%
Food Choices Reflection Assignment 20%
Canada Food Guide Assignment 40%

NAME: DATE:

1.1 Describe basic body

composition, including
differentiating between
overweight and overfat.

Body Composition Notes

Define Body Composition:

The average male carries between __________% body fat
The average female carries between __________% body fat

Why do females carry

more body fat than
males?

Essential fat: the amount of fat needed to ensure good health.

Why do we need fat?

v ______________________________________
v ______________________________________

Essential Fat:
Men 3% of total weight
Women 12% of total weight

v ______________________________________

NAME: DATE:

What is the difference between being overweight and overfat?

True or False:
Muscle weighs
more than fat?

If two people weigh the same and one has more fat and less muscle than the other person,
who will be larger? _____________________________________________________________________
How can we calculate body fat?
1. Height- Weight Tables: Measures the ideal weight you should be at for a certain
___________. - does not account for body frame
2. BMI (Body Mass Index): Used as a health risk assessment tool for the general population.
Does not assess body fat directly, however, coupled with knowledge of a persons exercise
habits, it does give an accurate indication of a persons state of health.
%&'(* ,!"# =
703
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Body-Weight Table

Find where you fit on the table, then calculate your BMI.

Exit Slip:
On a loose-leaf piece of paper, write down your BMI. Are you overweight, normal weight,
underweight? How does that make you feel? What factors do you think have impacted
your BMI?
Hand in your answers when you are finished. No one else will see this information.

NAME: DATE:

Macronutrient & Micronutrient Notes

What is a calorie?

1.2 differentiate between

macronutrients and
micronutrients and their

roles in promoting
and
maintaining health

If you consume more calories than you expend, you will __________ weight.
If you consume less calories than you expend, you will ___________ weight.
If you consume just as much calories as you expend, you will ______________weight.

All macronutrients have calories in them. Knowing how many calories are in the foods we eat will
help us balance out our calories so we do not gain unwanted weight.
What is a macronutrient?

What are the 3 macronutrients our bodies require?

_________________________
4 calories/ gram

_______________________ _______________
4 calories/gram
9 calories/gram

Recommendations: Depends on level and type of activity

Carbohydrates: ~___________ per kg of body weight per day
Proteins: ~______________ per kg of body weight per day
Fats: ~_______________ of total calories per day

NAME: DATE:

What is a micronutrient?

Vitamin C gives you the ability to fight _______________ and make collagen for bones
and teeth.
Vitamin A helps make _______________________________, key in the bodies
defence, helps shape _____________, and improves ___________________.
Vitamin D gathers calcium and phosphorous so we can make ________________.
Vitamin E works as an antioxidant, getting rid of elements in the body that can
____________________________.
Vitamin K gives us the ability to _____________________________.

NAME: DATE:

Assignment
Use the computers, your own devices, or the available
resources to research the importance of macro and
micro nutrients.
In your group, you will be assigned one of the categories
to research. Your findings will then be shared with the
class.
o Circle the category you will be researching
o In the next class you will share your findings and
complete the charts
Why we need them: Find out why they are important for our
health.
How theyre used: Where are they stored? How does our body
break them down?
Where to find them: What foods can we find them in?
Research Due:_____________________
Completed Charts Due:___________________

NAME: DATE:

Part 1: Macronutrients

NAME: DATE:

Part 2:

NAME: DATE:

Hunger vs. Appetite Notes

There are two main reasons people eat:
Hunger & Appetite

1.5 differentiate between

the sensation
of hunger

and appetite

Fill in the Venn Diagram!

NAME: DATE:

What is hunger?
A ___________________ reaction that that includes chemical changes in your body
related to a naturally _________________ level of glucose in your blood several hours
after eating. This is what causes hunger pains.
An instinctive, protective mechanism that makes sure that your body gets the fuel it requires
to function reasonably well.
What is appetite?
A ________________________ reaction (looks good! smells good!) that stimulates
an involuntary physiological response (salivation, stomach contractions).

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NAME: DATE:

Food Choice Influences Notes

1. ______________________: if the food
looks better, youre more likely to eat it.
2. ______________________: Low-income
groups are reported to consume unbalanced
diets and low intakes of fruit and vegetables.
family may reject the food.

1.4 summarize cultural,

psychological, physical
and social factors that
influence food choices,
including the

3. ______________________: traditions, beliefs, and values can influence what you eat.
4. ______________________: some people consume more food and make unhealthy
food choices and others consume less food when they are stressed.

Assignment
Can you think of other factors that might influence food
choices? Reflect on ways that your food choices are
impacted?
- Your reflection should be at least six sentences/half a
page written
- Due: _____________________

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NAME: DATE:

Healthy Food Choices Notes

Canada Food Guide

1.3 recommend healthy food choices

for various ages and levels of activity
based on information from the
Canadas Food Guide
and the Alberta

Nutrition Guidelines for Children and
Youth

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NAME: DATE:

Canada Food Guide: Calorie Allowance

Males (Per Day)

What do you think? Are you

Sedentary, low active, or active?

Females (Per Day)

Sedentary:

Low Active:

Active:

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NAME: DATE:

Alberta Nutrition Guidelines for Children and Youth

Food Ranking System:
Category #1: __________________________________
Category #2: __________________________________
Category #3: __________________________________

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NAME: DATE:

15

NAME: DATE:

Assignment
Using the information, youve learned in previous lessons, create a daily meal
plan for four different people. Your meal plan should include the recommended
amount of fruits, vegetables, grains, dairy, and meat according to Canadas
Food Guide, as well as the right amount of calories according to age and activity
level. You will need to use the internet to discover calories for the types of food
in your meal plan.
A template is provided for each person you are to make a daily meal plan for.
You will be graded as follows:
4

Grain Product
Servings

Correct activity
level and calorie
allowance
designated for
each meal plan
Calorie allowance is
maintained +/- 15
calories.
Proper amount of
fruits and
vegetables for each
meal plan.
Proper amount of
grain products for
each meal plan.

Milk & Alternative

Servings

Proper amount of
milk & alternatives
for each meal plan.

2 mistakes were
made when
designating activity
level and calorie
intake.
Calorie allowance is
maintained +/- 30
calories
3 out of the 4 meal
plans have proper
amount of fruit and
vegetables.
3 out of the 4 meal
plans have proper
amount of grain
products.
3 out of the 4 meal
plans have proper
amount of milk &
alternatives.
3 out of the 4 meal
plans have proper
amount of meat &
alternatives.

4 mistakes were
made when
designating activity
level and calorie
intake.
Calorie allowance is
maintained +/- 45
calories
2 out of the 4 meal
plans have proper
amount of fruit and
vegetables.
2 out of the 4 meal
plans have proper
amount of grain
products.
2 out of the 4 meal
plans have proper
amount of milk &
alternatives.
2 out of the 4 meal
plans have proper
amount of meat &
alternatives.

6 mistakes were
made when
designating activity
level and calorie
intake.
Calorie allowance is
maintained +/- 60
calories
1 out of the 4 meal
plans have proper
amount of fruit and
vegetables.
1 out of the 4 meal
plans have proper
amount of grain
products.
1 out of the 4 meal
plans have proper
amount of milk &
alternatives.
1 out of the 4 meal
plans have proper
amount of meat &
alternatives.

Activity Level and

Calorie Allowance
Designation
Calorie Allowance
Maintenance.
Vegetables &
Fruit Servings

Proper amount of

Meat & Alternative meat & alternatives

for each meal plan.
Servings

0
No designations
were correct.

Calories allowance
is not maintained.
No meal plans have
proper amount of
fruit and
vegetables.
No meal plans have
proper amount of
grain products.
No meal plans have
proper amount of
milk & alternatives.
No meal plans have
proper amount of
meat &
alternatives.

16

NAME: DATE:
Billy is 7 years old. He enjoys playing video games and watching cartoons, during the
week he walks to school everyday and his mom makes sure he plays for at least 30
minutes outside everyday.
Activity Level: _________________________

Calorie Allowance: __________________________

Recommended Daily Food Guide Servings

Vegetables & Fruit

Grain Products

Milk & Alternatives

Meat & Alternatives

Male
(51+ years)

Number of Food Guide Servings

Foods

Vegetables
& Fruit

Grain
Products

Milk &
Alternatives

Meat &
Alternatives

Calorie
Count

Breakfast

Snack

Lunch

Dinner

Snack

Total

17

NAME: DATE:
Sarah is 15 years old. She enjoys her extracurricular activities including swimming and
volleyball. When shes not playing sports, shes working at the community pool as a
lifeguard.
Activity Level: _________________________

Calorie Allowance: __________________________

Recommended Daily Food Guide Servings

Vegetables & Fruit

Grain Products

Milk & Alternatives

Meat & Alternatives

Female
(14-18 years)

Number of Food Guide Servings

Foods

Vegetables
& Fruit

Grain
Products

Milk &
Alternatives

Meat &
Alternatives

Calorie
Count

Breakfast

Snack

Lunch

Dinner

Snack

Total

18

NAME: DATE:
Greg is 17 years old. He spends most of his time studying and practicing piano for his
position in the jazz band. Now that he has his license, he doesnt have to walk to
school anymore.
Activity Level: _________________________

Calorie Allowance: __________________________

Recommended Daily Food Guide Servings

Vegetables & Fruit

Grain Products

Milk & Alternatives

Meat & Alternatives

Female
(14-18 years)

Number of Food Guide Servings

Foods

Vegetables
& Fruit

Grain
Products

Milk &
Alternatives

Meat &
Alternatives

Calorie
Count

Breakfast

Snack

Lunch

Dinner

Snack

Total

19

NAME: DATE:
Maurice is 80 years old. Now that she has gotten older she spends most of the day
knitting and playing bingo at the seniors centre with her friends.
Activity Level: _________________________

Calorie Allowance: __________________________

Recommended Daily Food Guide Servings

Vegetables & Fruit

Grain Products

Milk & Alternatives

Meat & Alternatives

Female
(14-18 years)

Number of Food Guide Servings

Foods

Vegetables
& Fruit

Grain
Products

Milk &
Alternatives

Meat &
Alternatives

Calorie
Count

Breakfast

Snack

Lunch

Dinner

Snack

Total

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