Fitness
What is the recommended amount of minutes a teen should exercise?
60 minutes
Teens should get about _______ sleep each night?
8-10 hours
What is the name of the website to help you form a nutrition plan, describe how much of each food group you should eat, etc.
MyPlate
The food you eat gives your body __________, which help you grow, stay healthy, and have energy.
nutrients
Reading food labels helps you make ________ choices about what you eat
healthier
What parts of the body does exercise benefit?
ALL parts of the body (especially mind and heart)
Not getting enough sleep can have negative effects such as...
HEALTH PROBLEMS, EMOTIONAL/RELATIONSHIP PROBLEMS, POOR GRADES
Name the 5 main food groups
Fruits, Vegetables, Proteins, Grains, Dairy
The nutrient _________ gives your body energy. Hint: Pasta is high in this nutrient.
Carbohydrates
Food labels are based off of how many serving sizes?
1
How you find your heart rate?
Put 2 fingers right below your jaw on your neck OR on the inside of your wrist. Press down gently until you feel your pulse.
Once pulse is found, count the number of beats for 15 seconds. Then multiply that number by 4.
Sleep will help you be your best at... (give 2 examples we talked about)
Paying attention in school, improve athletic performance, grow and develop normally, staying healthy
DOUBLE POINTS: What are the 3 nutrients on a food label we talked about to try and limit if possible?
saturated fat, added sugars, sodium
Proteins help build and repair _________.
muscles / tissues
Calories show how much ______ you get from one serving. Eating more calories than your body uses can lead to what?
energy / weight gain
What are the 3 types of exercise we talked about in our notes? Also give an example of each
Aerobic - running/jogging, soccer, basketball, swimming, etc.
Flexibility - yoga, stretching, etc.
Muscular-Strengthening - lifting weights, push-ups, etc
What body hormone in teens body's is released later at night that is part of the problem teens have trouble falling asleep earlier?
melatonin
When you eat a variety of foods, you reduce the risk of ________
Health problems / diseases
________ is important for hydration, temperature regulation, and removing waste.
Water
On the ingredients list, whatever is listed first is what the food has the _______ of.
most
What does each letter of the FITT principle stand for and what does each mean?
Frequency - How often you are exercising
Intensity - How hard are you exercising/amount of effort
Time - How long are you exercising
Type - What kind of exercise you are doing
Name 4 of 7 solutions from our notes to help get better and more sleep?
Set regular bed and wake up times, exercise regularly, avoid caffeine, unwind by keeping the lights low, turn off electronics, don't nap too much, create the right sleeping environment
Why is it important to try to eat different foods from different food groups?
Different food groups provide different types and amount of key nutrients
What are the 6 main types of nutrients?
carbohydrates, proteins, fats, vitamins, minerals, water
When looking at the daily value %, ____% or less means the food is low in that nutrient. ____% or more means the food is high in that nutrient.
5% / 20%