Nutritional information is on previous posts! Take a look so you can calculate your recommended macronutrients.
8-B you're on this week!!
“Macro” = big. Macronutrients include carbohydrates, fats, and proteins. They provide our bodies with energy for growth and activity (e.g., eating a chicken breast would give your body protein, helping to repair muscles; eating whole-wheat spaghetti noodles would give your body carbohydrates to provide energy).
Carbohydrates are the body’s main source of energy.
Make sure you bring your recorded menu so you can work on your food analysis!
8E just finished their first week of Health have two things to hand in by February 8th.
The first assignment is a group design challenge in which students created a teens-only health club. Make sure when you hand it in you have paid particular attention to your clients wishes, as well as a healthy server and a facility that is accessible to all! Your servers should have an attached menu.
The second assignment is an individual one in which students recorded what they ate in a day and analyzed the amount of protein, carbs and fats they had for that day. This was to be followed by a summary of what changes, if any, needed to be made to their nutrition plan in order to get all of the nutrients recommended to this particular age group.
Below is some of the information to help calculate and support your conclusions. The Canada Food Guid website is listed below.
Webmd food calculator
Written by Mike Samuels; Updated December 12, 2018
Nutrition during teenage years is of paramount importance because good nutrition aids growth, development and learning. While teenagers should avoid restrictive diets, or those that limit certain food groups or macronutrients, eating a healthy diet with a good balance of protein, carbohydrates and fats is key.
Starting with Calories
Before you can look at macronutrients -- carbs, fats and proteins -- you need to determine your required calorie intake. The U.S. Department of Agriculture recommends that girls between 14 and 18 years old eat between 1,800 and 2,400 calories per day to maintain a healthy weight. Boys in this age category need slightly more, with 2,000 to 3,200 calories daily. These numbers are dependent on activity levels -- the higher the activity levels, the higher the calorie intake.
The minimum amount of carbohydrate a teenager should look to consume each day is 130 grams. For teenagers who are highly active, or involved in sports, however, the diet should consist of between 45 percent and 65 percent of total calories from carbohydrate. This means that an active teenage girl consuming 2,400 calories each day would need between 1,080 and 1,560 calories from carbohydrate. Carbs have 4 calories per gram, which means eating between 270 and 390 grams of carbs per day. A male consuming 3,200 calories per day would need 360 to 520 grams of carbohydrates to equal 45 percent to 65 percent of total daily calories. The majority of carbs should come from minimally processed foods, high in fiber and nutrients, like whole-grain breads, brown rice, legumes, vegetables, fruits and pasta.
Moving On to Protein
Young teenagers should look to consume around 0.5 gram of protein per pound of body weight, according to the American Academy of Pediatrics. For older teenagers, however, the needs aren't quite so high. Therefore, a teen weighing 120 pounds needs around 60 grams of protein per day, while a teen at 160 pounds needs 80 grams. Encourage your teenager to get her protein from a variety of healthy sources, such as lean meats, low-fat dairy, oily and nonoily fish and plant proteins, such as beans.
Focus on Fats
Fats need to constitute around 30 percent of a teenager's total daily calories. For a 2,400-calorie diet, that means getting 720 calories from fat, and for a 3,200-calorie diet, it's 960 calories. Fat has 9 calories per gram, meaning 720 calories equals 80 grams of fat, and 960 calories is 107 grams of fat. Good sources of fats include olive oil, oily fish like salmon, mixed nuts and seeds and avocados.
All students will be taking part in the Social Dance Unit in P.E. next week, as well as the first week back from holidaze. 8C will start their Careers Unit on Monday, January 14th!
Starting next week the grade 8's will be begin to look at careers during their health class. Students will be using a website to identify their strengths and jobs that are related. This will be an exciting opportunity for students to explore their passions and possible future applications.
All grade 8's have just finished their first unit in Health which has centered around decision making. Next week we will be starting the second round of Health with 8A, and be looking at healthy and non-healthy relationships. Students will be watching a movie on bullying, making a mind map re:healthy/unhealthy relationship, and then participating in a role play centered around conflict resolution.
"We make a living by what we get. We make a life by what we give".