Download Appendix B: Production document

Course Name: Health
Semester: 1
Unit Number: 3
Section Number: 3
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Revise title from Nutrition Unit Section 2 Part A: Essential Nutrients
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Section 2 Part A
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The food pyramid you have just learned about is planned so that your body gets the nutrients it
needs to maintain health. Nutrients are those substances that the body needs to function
properly. In order for the body to sustain fitness, to grow and produce energy, and to regulate the
body's functions, it must take in the substances required to successfully sustain these activities.
There are six essential nutrients or nutrient groups that must come from foods. These essential
nutrients are divided into carbohydrates, fats, proteins, minerals, vitamins and water and are
required for a healthy diet.
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Section Objectives
After you have completed this section, you will be able to:
1.
2.
3.
4.
2
Evaluate the impact of various dietary habits on health and well-being.
Evaluate the benefits and risks of various fad diets.
Make good nutritional and dietary decisions.
Evaluate the role of physical activity in maintaining health.
Revise title from Nutrition Unit Section 2 Part A: Carbohydrates
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Section 2 Part A
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question 3.3.2:
Carbohydrates are the body’s preferred source of energy and are comprised of carbon,
hydrogen and oxygen. Energy from carbohydrates is used in all body tasks, such as sitting and
reading your assignment. Simple carbohydrates are made of one or two sugars and are quickly
digested and absorbed. They are obtained from fruits, vegetables, milk, and milk products. In
addition syrup, honey and molasses also contain simple carbohydrates.
When 3 or more simple carbohydrates combine together, they form complex carbohydrates
called starches. Starches are found in grains and in the roots and seeds of most plants.
Another complex carbohydrate is fiber. Fiber makes up a large part of the cell wall of plant cells.
The human body cannot digest fiber, therefore fiber adds bulk to the diet, which helps the large
intestine absorb water from foods and aids the body in eliminating waste.
Simple sugars such as those found in candy, soda and other sweets have little or no nutritional
value. When eaten in excess, they supply additional calories that will be stored in the body as
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fat. The fat adds excess body weight Some simple sugars also contribute to tooth decay.
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3.3.2:
What do you think? How many daily calories should come from carbohydrates?
It
is estimated that 45-65% of a person’s daily calories should come from carbohydrates.
Nutritious sources of carbohydrates are fresh fruits and vegetables and starches like
pasta.
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Revise title from Nutrition Unit Section 2 Part A: Fats
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Fats are another essential nutrient. Small amounts of fats are needed in the daily diet, especially
during adolescence. Fats are required by the body for the repair of cells and for the production
of chemicals called hormones. Body fat is used as insulation to keep the body warm, and it also
provides a cushion to protect the body’s vital organs. Like complex carbohydrates, fats provide a
rich source of energy. In fact, fats contain about twice as much energy as found in equal
amounts of carbohydrates. Unlike carbohydrates, fats can be stored in the body for later use.
Despite the importance of fat in the daily diet, eating excess fat can increase health risks. Eating
too many foods high in fat can reduce a person’s appetite for other nutritious foods. In addition,
unused fat can produce excess body weight, which puts stress on the cardiovascular system.
One category of fat is referred to as saturated fats. These are found mainly in foods from
animals and some plants. Sources of saturated fats include: beef, pork, lamb, poultry, veal,
whole and 2% milk, cheese, butter, cream, coconut oil, palm oil, cocoa butter. , Research shows
that people who consumer a high amount of saturated fats put themselves at risk for heart
disease.
The problem with saturated fats is that it contains a substance called cholesterol. Cholesterol is
a waxy substance naturally found in blood. Eating foods high in saturated fats, such as bacon,
ice cream, and egg yolks, adds cholesterol to the body’s natural level. Excess cholesterol clings
to the inside walls of the blood vessels, creating a build-up which can partially or completely
block the normal flow of blood through the veins and arteries. This serious condition is known as
atherosclerosis, which can cause other serious health problems such as stroke or a heart attack.
However, it is possible to reduce the excess cholesterol by limiting the intake of foods that are
high in cholesterol and saturated fat. Unsaturated fats can be substituted in cooking and eating
for those containing saturated fats.
What do you think? How many daily calories should come from fats?
a person’s daily calories should come from fats.
20%-30% of
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Revise title from Nutrition Unit Section 2 Part A: Proteins
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Section 2 Part A
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Section 2 Part A
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The next category of essential nutrients is referred to as proteins. Proteins are the nutrients that
provide most of the body’s material for building and repairing cells. Muscles, tendons, ligaments
and blood vessels are largely made up of protein. Bone and teeth are made up of protein and
minerals. Stored body protein is essential during illness, after an injury and during lengthy
strenuous activity.
Most meats and other animal products contain complete protein. While many plant foods
contain protein, they do not contain complete proteins; however, eating combinations of plant
foods such as rice and beans can supply the body with complete proteins
People who do not eat meat are known as vegetarians. Some vegetarians eat animal products
such as milk, cheese and eggs, which supply complete proteins. However, vegetarians who eat
only plant foods must eat certain vegetable combinations in order ensure they receive the
necessary supply of complete proteins.
Eating too many high protein foods can cause health problems as well, because many are highfat foods. Most Americans have diets that contain too much protein.
What do you think? How many daily calories should come from proteins?
To meet
the nutritional needs of most people, only 10%-15% of calories essential to the diet
should come from proteins.
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Revise title from Nutrition Unit Section 2 Part A: Other Nutrients
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A
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as follows:
A fourth essential nutrient is water, which is needed by all of the cells in the body to function
efficiently, to regulate body temperature and other necessary activities.
Minerals are inorganic substances needed for a variety of body functions, from producing red
blood cells, which carry oxygen to the body, to building bones and teeth. They are found in the
foods we consume, and if we do not consume these necessary minerals, our bodies risk serious
health problems.
Vitamins are substances needed by the body for production of healthy tissue, regulation of the
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Part A
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nervous system, absorption of essential nutrients, fighting disease, and other important
functions.
Move the matching game from Nutrition Unit Section 2 Part A here, but DELETE the following
categories:
Triglycerides: “are stored in the body as fat”
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From Section 2 Part B of existing course, DELETE ALL CONTENT EXCEPT THE FOLLOWING:
Revise title: Nutrients Review and Quizzes
The table below lists the last two categories of nutrients, vitamins and minerals. Although the list
is not complete, it demonstrates how important vitamins and minerals are to a healthy body.
Look at the Essential Nutrients chart below and note the effect of vitamin and mineral
deficiencies on the body.
Vitamin/Minera
l
Sources
Functions in Body
Signs of Deficiency
Vitamin A
Organ meats, whole Maintains healthy
milk, cheese, egg
eyes, skin, bones,
yolk, yellow fruits,
teeth
green vegetables
Rough skin, fatigue,
eye infections
Vitamin D
Milk (fortified),
eggs, exposure of
skin to sun’s
ultraviolet rays
Absorbs
phosphorus; builds
and maintains
bones and teeth
Rickets (poor bone
and tooth
development)
Vitamin E
Wheat germ,
vegetable oils,
legumes, nuts dark
green vegetables
Protects red blood Rupture of red blood
cells; functions with cells; fat deposits in
certain enzymes
muscles
Vitamin B6
(Pyridoxine)
Red meats, liver,
Maintains sodium
whole grains, green and phosphorus
vegetables
balance
Anemia; inflamed skin;
loss of appetite;
nausea; nervousness
Vitamin B12
Organ and muscle
meats, milk,
cheese, eggs, fish
Metabolism,
healthy red blood
cells
Stunted growth;
inflamed nerves;
pernicious anemia
Vitamin C
(Ascorbic
Acid)
Citrus fruits,
melons, green
vegetables,
potatoes
Keeps teeth firm in
gums, healing
wounds, iron
absorption
Scurvy (slow healing
wounds, bleeding
gums loose teeth)
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Calcium
Milk, broccoli,
cabbage, clams,
oysters, salmon
Maintains bones
and teeth; blood
clotting; nerve and
heart activity
Slow blood clotting;
soft bones;
osteoporosis (adults);
rickets (children)
Sodium
Table salt, meat,
poultry, fish, eggs,
milk
Stimulates nerves;
water balance
outside cells
Nausea; exhaustion;
muscle cramps
Potassium
Meat, poultry, fish,
cereals, fruits,
vegetables
Stimulates nerves;
water balance
inside cells; heart
rhythm
Muscle weakness;
respiratory failure;
abnormal heartbeat
Iron
Organ meats, whole Forms red blood
grains, dark green
cells; helps
vegetables,
transport oxygen
legumes, prunes
Zinc
Seafood, milk,
Aids healing; forms Growth retardation;
meats, poultry,
enzymes
delayed wound
organ meats, wheat
healing
germ
Anemia; fatigue;
paleness of skin
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Let us practice what you know about vitamins and their function in your body by completing the
matching activity before you take the Vitamin Quiz.
<insert new page and activity matching activity 3.3.7>
Vitamin/Mineral
<insert new page and activity matching activity 3.3.7>
Vitamins Quiz 20 points
Vitamin A
Found in: Organ meats,
whole milk, cheese, egg
yolk, yellow fruits, green
vegetables
Vitamin D
Function: Absorbs
phosphorus; builds and
maintains bones and
teeth
Vitamin E
Deficiency may cause:
Rupture of red blood
cells; fat deposits in
muscles
Vitamin B6 (Pyridoxine)
Deficiency may cause:
Anemia; inflamed skin;
loss of appetite; nausea
Vitamin B12
Function: Metabolism,
healthy red blood cells
Vitamin C (Ascorbic Acid)
Found in: Citrus fruits,
melons, green
vegetables, potatoes
Congratulations on completing the part on vitamins. In this part you learned about:


The impact of various dietary habits on
Good nutritional and dietary decisions.
Now it’s time to take the Vitamin quiz. Please check your understanding of the topics above
before proceeding to take the quiz. After you have completed the quiz, continue with the unit.
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Calcium
Found in: Milk, broccoli,
cabbage, clams, oysters,
salmon
Sodium
Deficiency may cause:
Nausea; exhaustion;
muscle
Potassium
Function: Stimulates
nerves; water balance
inside cells; heart rhythm
Iron
Deficiency may cause:
Anemia; fatigue;
paleness
Zinc
Function: Aids healing;
forms enzymes
Revise title from Nutrition Unit Section 2 Part C: Fad Diets
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Revise section content from Nutrition Unit Section 2 Part C as follows:
Good nutrition is a two-sided coin. Not only must you ensure that you consume an adequate
supply of essential nutrients, you must also be sure that your intake is suitable for your lifestyle.
One major health concern for Americans is obesity. As you read earlier, the percentage of
people overweight in America continues to increase. This has led to another health concern –
the problem of fad diets. Fad diets offer quick weight loss if you follow their food plan, but they
may have serious nutritional deficiencies. Weight loss will almost certainly be an issue for
someone you care about now or in the future. How will you respond? What can you do to be
sure that the weight loss plan is healthy?
In this activity, you will be asked to evaluate some “fad diets” for their nutritional soundness and
for possible health concerns related to them.
Discussion: Fad Diets 20 points
Scenario: Currently, you are not happy with your weight. You’re not as active as you used to
be, and you’re still eating as if you were. You have gained 30 pounds and you want to lose
weight. So you and your friend go on the Internet and find a quick weight loss diet. Before you
decide on a weight loss plan, use what you have learned about nutrition to ask some questions
as you examine the diet. Develop your own list and then compare your list with the suggestions
below.
1.
What question about your own lifestyle will you ask?
get?
How much exercise do you
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2.
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What four questions do you need to ask to determine if a weight loss plan is healthy?
Does it include adequate portions of selections from the 5 food groups?
Does it include adequate portions of selections that will include the
essential nutrients?
Does it include enough water to meet the body’s minimum requirements?
Does it include an exercise component?
Task: Evaluate the following “fad” diet, referred to as the Scarsdale Diet.
The Scarsdale Weight Loss Diet Plan
This is the no-hunger, no-hassle diet that in-the-know big losers have been passing on to their
friends from coast to coast. It is the easiest diet plan ever! In 14 days you can loose exactly 20
pounds, if you follow the rules shown below:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
No substitutes whatever.
No alcoholic beverages.
Do not stay on the diet more than 14 days.
Abstain from everything not included here.
Eat exactly as assigned - no deviations.
No eating between meals except raw celery and carrots.
Prepare salads without oil or mayonnaise. Use lemon and vinegar.
All vegetables without butter or margarine.
Lean meat only.
Black coffee or plain tea. Diet drinks are permitted.
Not necessary to eat everything, but do not substitute or add.
This diet maintains normal energy while reducing caloric intake. Quantities are less important,
but indicated combinations should be observed.
Drink at least four glasses of water or diet soda per day. You can add the following to your
foods: herbs, salt, pepper, lemon, vinegar, Worcestershire sauce, soy sauce, and
mustard/ketchup.
Breakfast
Lunch
Dinner
1/2 grapefruit;
Day
coffee or tea with
1
sugar substitute
any amount of lean
beef, chicken or
fish; tomato salad;
coffee or tea
broiled fish;
tomato and lettuce
salad; grapefruit
or melon
1/2 grapefruit;
Day
coffee or tea with
2
sugar substitute
any amount of fruit
salad; coffee
hamburger
(without bread)
and all the cooked
vegetables you
desire
1/2 grapefruit;
Day
coffee or tea with
3
sugar substitute
tuna salad;
grapefruit or melon
2 lean pork chops;
mixed green
salad; coffee
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1/2 grapefruit;
Day
coffee or tea with
4
sugar substitute
2 eggs; cottage
cheese; 3 oz.
squash; 1 toast;
coffee
chicken ( grilled or
broiled w/o skin );
spinach or green
pepper; coffee
1/2 grapefruit;
Day
coffee or tea with
5
sugar substitute
all the dry cheese
you want; spinach;
1 toast
broiled fish;
cooked veggies or
green salad; 1
toast
1/2 grapefruit;
Day
coffee or tea with
6
sugar substitute
broiled chicken
fruit salad (as much w/o skin; tomato
as you want);
and lettuce salad;
coffee
grapefruit or
melon; coffee
1/2 grapefruit;
Day
coffee or tea with
7
sugar substitute
cold or hot chicken;
tomato & lettuce
salad; grapefruit or
melon; coffee
lean beef; mixed
salad; coffee
After that, it's all over. We hope this diet helps you to achieve weight loss and a more positive
self-image. As with all diet and nutrition plans, you should consult your physician.
Discussion: After you have evaluated the diet, return to the Nutrition Journal you completed for
in the Introduction. Compare this diet to your week’s dietary intake. Now, post a thread to the
discussion board explaining the health issues a person might face if they remained on this diet
for an extended period of time. Compare this diet with your own week’s diet and answer the
following:
-How are they similar?
-How do they differ?
-How is your own diet healthier or less healthy?
Refer to the discussion rubric to see how your teacher will grade this assignment.
Insert link to discussion rubric
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You are almost ready to take your quiz on nutrition. Before taking the quiz, take the time to
review your study guide on nutrition and to complete the Nutrition Blitz game.
<insert link to 3.3.9 Nutrition Blitz Game>
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Nutrition Quiz 20 points
Congratulations on completing the part on nutrition. In this part you learned about:
<insert new page and contents to left with interactive 3.3.9 Nutrition Blitz Game>
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



Evaluate the impact of various dietary habits on health and well-being.
Evaluate the benefits and risks of various fad diets.
Make good nutritional and dietary decisions.
Evaluate the role of physical activity in maintaining health.
Now it’s time to take the nutrition quiz. Please check your understanding of the topics above
before proceeding to take the quiz. After you have completed the quiz, continue with the unit.
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1) The main food source for energy comes from __________.
*a. carbohydrates
b. fats
c. proteins
d. minerals
2) The substance that is necessary for production of certain hormones and
helps store and transport vitamins is:
a. carbohydrates.
b. fats.
*c. proteins.
d. minerals.
3) Substances that are essential for body growth and repair are:
a. carbohydrates.
b. fats.
c. vitamins.
*d. proteins.
4) A deficiency of calcium can lead to:
a. rickets.
*b. osteoporosis.
c. anemia.
d. scurvy.
5) Skim milk is a good choice for protein, vitamin D and calcium. Which
population would have the highest need for including milk in their diet?
a. Adults
*b. Teens
c. Senior Citizens
d. Doctors
6) For a healthy diet, nutrients need to be consumed in different amounts.
For example, carbohydrates should:
a. be limited to 300 milligrams a day.
b. make up about 30% of your daily caloric intake.
c. be limited to 3,000 milligrams a day.
*d. make up about 55% of your daily caloric intake.
7) Which statement is false? Cholesterol is found in grains.
a. Cholesterol is found in dairy products.
*b. Cholesterol is found in grains
c. Eating food high in cholesterol and saturated fat may lead to
atherosclerosis.
d. Dairy is a good source of protein, calcium and riboflavin.
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Revise title from Nutrition Unit Section 3: Physical Activity
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Physical activity is needed by the body to properly utilize nutrients. Without exercise, the body
does not metabolize all of the nutrients your diet provides. Additionally, the right level of exercise
burns calories, provides oxygen to the cells and builds stronger heart, lungs, bones and
muscles. Risks of contracting many of the chronic diseases you learned about in the previous
unit are reduced with moderate daily exercise. Heart disease, Type II diabetes, depression,
stress, high blood pressure, circulatory disease and arthritis are only some of the conditions for
which exercise reduces the risk.
Those who include exercise in their daily routine find that it contributes to their mental health and
that they have more energy as well. Physical activity reduces stress by producing endorphins.
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What are endorphins?
<hidden answer>
Endorphins are chemicals released by the brain that create relaxation and well-being.
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Exercise is also an effective tool in managing depression and in losing weight. Including
exercise in your daily routine is part of overall health.
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What are some examples of moderate physical activities?
Various levels of physical activities have different benefits. Vigorous exercise will have more
benefits by increasing the heart rate and burning more calories. But even moderate exercise is
beneficial. For health benefits, physical activity should be moderate or vigorous and add up to
at least 30 minutes a day.
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Some physical activities are not intense enough to help you meet the recommendations.
Although you are moving, these activities do not increase your heart rate, so you should not
count these towards the 30 or more minutes a day that you should strive for. These include
walking at a casual pace, such as while grocery shopping, and doing light household chores.
Most experts agree that effective exercise must increase your heart rate sixty to seventy percent
of your maximum heart rate for at least 30 minutes. Exercise and a healthy diet are important for
preventing disease. Including exercise in your daily routine, whether moderate or vigorous is
part of maintaining a healthy lifestyle.
DELETE EXERCISE TUTORIAL IN SECTION 3
Keep flashcard activity
<insert new page for exercise quiz>
Exercise Quiz 20 points
<hidden answer>
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




Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)
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What are some examples of vigorous physical activities?
<hidden answer>
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





Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
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Congratulations on completing the part on exercise! In this part you learned about:

Evaluate the role of physical activity in maintaining health.
Now it’s time to take the part quiz. Please check your understanding of the topics above before
proceeding to take the quiz. After you have completed the quiz, continue with the unit.
DELETE VOCABULARY SECTION AT THE END OF THE SECTION
<insert new page>
Unit 3 - Nutrition Exam 55 points
Congratulations on completing this unit! In this unit you learned about:





Describe the foods necessary for a balanced diet.
Evaluate the impact of various dietary habits on health and well-being.
Evaluate the benefits and risks of various fad diets.
Make good nutritional and dietary decisions.
Evaluate the role of physical activity in maintaining health.
Now it’s time to take the unit exam. Please check your understanding of the topics above before
proceeding to take the exam. After you have completed the quiz, continue with the course.
TECHNICAL ELEMENTS (Tutorials, avatars, images/graphics, audio, etc.)

Basketball (competitive)