Grade 8 healthy living presentationx

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What Makes a Healthy Life?
1. Nutrition
2. Physical Activities (Exercise)
3. Mental Wellness
4. Sleep
5. Time Management
6. Relationships (to be covered in Religion)
1. Nutrition
Follow Canada’s Food Guide for servings
• 5 – 10 Fruits and Vegetables a day
• 5 – 12 Grains and Cereals
• 3 - 4 Dairy
• 2 - 3 Meat and Alternatives
•Eating Well with
Canada’s Food Guide
Having the Amount and Type of Food Recommended and
Following the Tips in Canada’s Food Guide will help:
• Meet your needs for vitamins, minerals and other
nutrients
• Reduce your risk of obesity, type 2 diabetes, heart
disease, certain types of cancer and osteoporosis
• Contribute to your overall health and vitality
Create a daily menu:
• Write a menu plan for one day – breakfast,
lunch, and dinner. Include the 4 food groups
and the minimal number of servings for each
group.
• Does your day menu include 5-10 vegetables,
5-12 grains, 3-4 dairy, and 2-3 meats and
alternatives?
The type of food that you eat is as
important as the amount that you
eat!
Canada’s Food Guide also Recommends:
– Satisfying your thirst with water
– Enjoying a variety of foods from
the four food groups
Canada’s Food Guide also Recommends:
– Limiting foods and beverages high in calories, fat,
sugar or salt
– Examples include cakes and pastries, doughnuts
and muffins, french fries and potato chips, nachos
and other salty snacks, alcohol, fruit flavoured
drinks, soft drinks, sports and energy drinks
Read the Label
• Compare the Nutrition Facts table on food
labels to choose products that contain less fat,
saturated fat, trans fat, sugar and sodium
• Keep in mind that the calories and
• nutrients listed are for the amount
of food found at the top of the
•
Nutrition Facts table
Eating Well and Being Active Work Together
for a Healthier You!
• The benefits of eating well and being active
include:
•
•
•
•
•
•
Better overall health
Lower risk of disease
A healthy body weight
Feeling and looking better
More energy
Stronger muscles and bones
The is what a total daily average
intake should look like:
60% - Carbohydrates
20 – 30 % Fat
(ONLY 10% should be Saturated
Fat)
10-20% Protein
•Carbohydrates generally provide the energy
for daily activities. Carbohydrates can be
simple or complex. The more complex the
carbohydrate, the longer the energy will last
since it takes longer to get the energy from
the nutrient.
• The protein builds the muscle and bones
necessary to make a body grow and repair.
•Fats and lipids provide a way for the body
to absorb vitamins and minerals. They also
provide warmth and insulation. Another
benefit is that they keep the skin healthy.
Fats are also a way the body stores extra
energy.
What to eat? The great dilemma!
• You have an upcoming activity and your family
hasn’t eaten yet. Your parents decide that you
will pick up some fast food on the way to your
activity. How can you make a healthy choice
that includes all 4 food groups? Write at least
3 solutions from the fast food locations in
town.
Tips for Eating At a Restaurant
Most restaurant portions are way larger than the average serving of
food at home. Ask for half portions, share an entrée with a friend,
or take half of your dish home.
Here are some other restaurant survival tips:





Ask for sauces and salad dressings on the side and use them sparingly.
Use salsa and mustard instead of mayonnaise or oil.
Ask for olive or canola oil instead of butter, margarine, or shortening.
Use nonfat or lowfat milk instead of whole milk or cream.
Order baked, broiled, or grilled (not fried) lean meats including turkey,
chicken, seafood, or sirloin steak.
 Salads and vegetables make healthier side dishes than french fries.
Use a small amount of sour cream instead of butter if you order a
baked potato.
 Choose fresh fruit instead of sugary, high-fat desserts
Tips for Eating At the Mall or Fast-Food Place
It's tempting to pig out while shopping, but with a little planning, it's easy to
eat healthy foods at the mall. Here are some choices:
• a single slice of veggie pizza
• grilled, not fried, sandwiches (for example, a grilled chicken breast
sandwich)
• deli sandwiches on whole-grain bread
• a small hamburger
• a bean burrito
• a baked potato
• a side salad
• frozen yogurt
• Choose the smaller sizes, especially when it comes to drinks and snacks if
you have a craving for something unhealthy, try sharing the food you crave
with a friend
Be aware of the food you eat:
• YouTube - Do you know where your food
comes from? - Eat Real. Eat Local.
Buying local and buying organic helps the
local farm industry, helps promote the local
economy, and is a healthier choice than
eating foods that have been sprayed with
chemicals that are known to be toxic.
Furthermore, local and organic is debatably
tastier since it’s likely fresher than store
bought food. One such way of eating is
often referred to as the 100 mile diet –
eating what is in season, from farms and
producers no further than 100 miles away.
This can be difficult to do especially in areas
where it’s too cold to grow produce year
round. Making good food choices is not
always easy to do but in the end, you are
worth putting good food into your body!
Food Companies use advertising to get
you buy their products but do you
know the food process of how the
food gets to your table?
• YouTube - Food, Inc
Do you know how the food processing
assembly line happens?
• YouTube - The Official Meatrix I
What food do you find acceptable?
• As our populations continue to rise, there is a need
to feed everyone. How are we going to do that if
germs, molds, bacteria, and other things destroy
large amounts of food. One solution is to genetically
modify the food that we eat. However, some
scientists have some concerns with the long term
implications of this option. It could put our entire
population at risk. Others would argue that eating
organic is the best or even the only way to stay
healthy. However, it is a more expensive way to eat
that not everyone can afford and is not available
everywhere. What solutions do you see?
Stay Active Daily
Being active on a daily basis is one way to promote a
healthy and balanced lifestyle. It means more than
just participating in P.E. class. It means being active
outside of school. Choosing to walk instead of drive.
Joining a community sports team or program. Getting
your heart rate up. Being active is a lifestyle choice
that will help you stay healthy for a lifetime.
Be Active
• Canada’s Physical Activity Guide recommends
building:
• 30 to 60 minutes of moderate physical
• activity into daily life for adults
• At least 90 minutes a day for children
• and youth
• Start slowly and build up!
A Healthy Heart
Heart Rate and Health
• Resting heart rate (HRrest) is a person's heart
rate when they are at rest: awake but lying
down, and not having immediately exerted
themselves. Typical healthy resting heart rate
in adults is 60–80 bpm [2], with rates below 60
bpm referred to as bradycardia and rates
above 100 bpm referred to as tachycardia.
Note however that conditioned athletes often
have resting heart rates below 60 bpm.
Maximum Heart Rate
• HRmax is the maximal safe heart rate for an
individual. Conducting a maximal exercise test
can require expensive equipment. For general
purposes, people instead typically use a
formula to estimate their individual Maximum
Heart Rate.
• HRmax = 220 − age is the most common
formula for finding out a person’s maximum
heart rate
Target Heart Rate
• The Target Heart Rate (THR), or Training Heart Rate, is a
desired range of heart rate reached during aerobic exercise
which enables one's heart and lungs to receive the most
benefit from a workout. This theoretical range varies based
on one's physical condition, gender, and previous training.
Below are two ways to calculate one's Target Heart Rate. In
each of these methods, there is an element called
"intensity" which is expressed as a percentage. The THR can
be calculated as a range of 65%–85% intensity. However, it
is crucial to derive an accurate HRmax to ensure these
calculations are meaningful (see above).
• Example for someone with a HRmax of 180 (age 40,
estimating HRmax as 220 − age):
65% intensity: (220 − (age = 40)) × 0.65 → 117 bpm
85% intensity: (220 − (age = 40)) × 0.85 → 153 bpm
Recovery Heart Rate
• This is the heart rate measured at a fixed (or
reference) period after ceasing activity; typically
measured over a 1 minute period.
• The general rule is: The quicker your heart
recovers, the healthier your heart
• Training regimes sometimes use recovery heart
rate as a guide of progress and to spot problems
such as overheating or dehydration. After even
short periods of hard exercise it can take a long
time (about 30 minutes) for the heart rate to
drop to rested levels.
• To determine your rate of recovery, use the
following formula:
•
Recovery heart rate = (exercise heart rate - recovery heart rate after 1 minute) / 10
• Recovery Rate Number = Condition
Less than 2 = Poor
2 to 2.9 = Fair
3 to 3.9 = Good
4 to 5.9 = Excellent
Above 6 = Outstanding
• The recovery heart rate also measures the intensity of your
exercise. Very little drop in the one minute pulse could indicate that
you were probably working too hard and your body was having a
difficult time recuperating.
Endurance Activities
Strength Activities
Stretching
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