Download Balancing Diet and Exercise Lab Activity

Name_____________________
Balancing Diet and Exercise Lab Activity
As we have discussed in class, obesity rates and health problems due to excessive weight have increased substantially
over the past few years. Unfortunately, 95% of people who go on “diets” gain the weight back within 1-5 years. So what is
the solution? The easy answer is diet and exercise. However, this answer is not as easy to comprehend as it sounds.
The goal of this activity is to learn the “HOWS” of diet and exercise. Much of the information you will get today will be
personalized for YOU—how much you should exercise and eat and what activities you like to do. You will have time in the
lab to work on this assignment, and you will be able to make individual choices about specific questions you have regarding
nutrition and physical activity.
A. How do you currently rate with diet and exercise?
1. Are you living smart? Through www.cancer.org go to the “Nutrition and Activity Quiz.”
a. Take the quiz and record your score here: __________.
b. What does this score mean?
c. Do you agree with the results? Why or why not?
2. Your body mass index is a good indicator of your body fatness and health. Click Here to find your BMI
(http://www.cancer.org/healthy/toolsandcalculators/calculators/app/body-mass-calculator)
a. What is your body mass index? ________
b. What BMI category do you fit into (underweight, normal weight, overweight, or obese)?
3. Rate yourself. How do you feel about your diet and exercise habits?
4. Describe one way you feel you are doing well and one way you would like to improve.
B. Scroll Down to see “How many Calories do you need”.
(http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator)
a. Enter your weight, gender and activity level where they are required. (put your age as 19)
b. The orange type states your daily calorie requirement. Enter that here: ________
c. What does that number mean?
d. If you want to lose one pound per week, how many calories should you cut each day? ____________
e. How could you combine exercise and diet to lose weight? Be specific.
C. Combining physical activity with exercise is one of the best ways to manage weight, while also providing other health
benefits. Most people like different activities! Each activity burns a different amount of calories, and it is important to
know some of those differences.
1. Go to www.weightlossresource.com/tools and select the link that says “Exercise Calc.”
a. Step 1: Select an activity from the drop box that YOU enjoy doing.
b. Step 2: Enter your weight.
c. Step 3: Keep the hours at 0, and replace minutes with “30.” This will tell you approximately how
many calories you burn during 30 min of exercise doing different activities.
Exercise
Calories
1.
2.
3.
4.
5.
D. Counting Calories in Foods.
You have learned how to look up how many calories are expended in different types of exercise. While the
guidelines and tips on eating are the best way to manage your diet, it is also helpful to know how many calories are in
different foods. Again, weight management is all about balancing exercise and diet.
1. Go to the “Super Tracker”@ https://www.supertracker.usda.gov/default.aspx
2. Use the Food Tracker to track your foods for 1 day of your food log.
Food
Calories (kcal)
Food
Calories (kcal)
Total Calories for the Day
3. What were your percentages?
a. Grains ____________
b. Dairy ___________
4. Click on “Nutrient Intake Report”.
a. Carbohydrate % _________
Nutrient
Calcium
Sodium
Eaten Target
Vegetables_________
Protein __________
Fruit ______________
Fat % __________
Nutrient
Eaten Target Nutrient
Eaten
Target
Vitamin D
Iron
Vitamin C
b. Pick 3 vitamins/ minerals and click on the + sign next to it and explain why that vitamin or mineral is
important to the body.
1. _________________ - ________________________________________________________________
2. _________________ - ________________________________________________________________
3. _________________ - ________________________________________________________________