FINAL CHECKLIST FOR ITEMS TO BE INCLUDED IN THE PROJECT

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3 FINAL CHECKLIST FOR ITEMS TO BE INCLUDED IN THE PROJECT 1 PAGE WITH GOALS CLEARLY STATED AND VERY REALISTIC SEVEN WORKOUTS PLANNED BY YOU. ALL 5 COMPONENTS OF FITNESS ARE EVIDENT THROUGHOUT YOUR WORKOUTS. A VARIETY OF ACTIVITIES ARE DONE THROUGHOUT YOUR WORKOUTS ACTIVITIES-EXCELLENT 5-7 ACTIVITIES-GOOD 3-4 ACTIVITIES-FAIR 1-2 ACTIVITIES-POOR 0 ACTIVITIES-VERY POOR 1 PAGE WITH NUTRITIONAL GOALS CLEARLY STATED AND VERY REALISTIC. ONE WEEK MENU WITH CALORIE COUNTS INCLUDED FINANCIAL SPREADSHEET WITH NARRATIVE NUTRITION LOG (3 DAY) EXERCISE LOG ALL OTHER WORKSHEETS DONE THROUGHOUT THIS PROJECT PEER RUBRICS (+4 ON FINAL GRADE) 3

4 Student Name: CATEGORY Goals are Goals are stated Goals are Goals are stated Goals are not clearly stated and realistic. stated but not but not realistic. stated or Goals and very very clear or realistic. realistic realistic. 5 Components of Fitness Variety of Activities Nutritional Goals Menu/ Calories Financial Aspect All 5 Only 4 Components of Components of Fitness are Fitness are evident. evident. Great variety of activities! Goals are clearly stated and very realistic Menu is complete with calories included. All research is included and complete. Good variety of activities. Goals are stated and realistic. Menu is complete and some calories are included. Research is included but missing 1 component. Only 3 Only 2 Components of Components of Fitness are Fitness are evident. evident. Only a few activities are listed. Goals are stated but not very clear or realistic. Menu and calorie list are included but not complete. Research is included but missing 2 components. Same activity throughout. Goals are stated but not realistic. Missing either the menu or the calorie list. Research is included but missing more than 2 components. One or less Component Activities are not listed. Goals are not stated or realistic. Menu and calorie list are not included. Financial research is not included. Expectations Goals 5 Components of Fitness Variety of Activities Nutritional Goals Menu/Calories Financial Aspect Score TOTAL OF SCORES X 4 Peer Rubrics Included (+4) FINAL GRADE 4

5 How to Set Smart Nutritional Goals When you decide to make changes in your behavior, you need to set goals. And you should be SMART about it. SMART is an acronym that stands for: S-pecific M-easurable A-ttainable R-ealistic and relevant T-imely Here's is how SMART correlates with your nutritional behaviors. Specific You need your goals to be specific so you can measure them. What do you plan to do? Can you break it down into smaller steps? Instead of saying, "I'm going to exercise", be more specific. Say, "I will walk for 20 minutes at lunchtime Monday through Thursday". That's a specific goal. Or, instead of, "I'm going to eat more fruit", say "I will drink 6 ounces of orange juice every morning". The goal should be clear and straightforward. Know exactly what you will be doing and when. Measurable Measure your actions to see if you're attaining the goal. Perhaps your goal is to write down everything you eat and drink for one week. Review your food records at the end of the week and see whether you met that goal. You can then set a new goal. Your new goal might be the same or you might change it based on the measure of your actions. Attainable Don't make your goal too hard to reach. While you want to push yourself a little, try dividing your ultimate goal into many smaller, achievable ones. Instead of saying, "I'll never eat lunch out again", aim to pack lunch for 3 days a week. Or instead of thinking, "How could I ever eat a whole cup of vegetables?" add a salad to your dinner two nights a week. Realistic Plan only what you can actually do. Instead of thinking, "I'll never have dessert again", only eat dessert on Saturday night. Or instead of saying, "I will walk 60 minutes seven days a week", say, "I will walk 30 minutes five days a week". Anything extra is a bonus. 5

6 Timely Pick a time period, like a week or a month, when setting a goal. That will keep you focused on a starting and end point. You can then build on the goal you're measuring by adding a new one for the next time period. 6

7 ONE WEEK MENU You are required to include a one week HEALTHY menu in your fitness plan. This menu will consist of FIVE days. Each day will have three meals (breakfast, lunch, and dinner) as well as midmorning and afternoon snacks. You are also required to include any and all calories for each meal and snack. A daily menu may look something like this Breakfast 1 cup orange juice 1 soft scrambled egg 1 thin slice bacon 1 slice whole wheat bread 1 8-ounce cup skim milk 120 caloires 75 calories 45 calories 80 calories 90 calories OR 410 Total Calories Snack 3 Graham Crackers 80 calories Lunch Sandwich 2 slices whole wheat bread 2 ounces tuna 1 tsp. mayo 1 tsp. mustard free free 2 tomato slices (raw). lettuce leaf 1 cup carrot sticks 1 medium apple Iced tea w/lemon (no sugar) 160 calories 150 calories 45 calories 0 calories 0 calories 0 calories 25 calories 60 calories 0 calories OR 440 Total Calories Snack 1Banana 120 calories Dinner Broiled chicken breast 1 2 cup rice 1 cup cooked green beans. 1 cup cooked broccoli. 1 cornbread muffin 1 tsp. butter or margarine 1 2 cup peaches 1 cup (8 oz.) skim milk 300 calories 80 calories 50 calories 50 calories 80 calories 45 calories 60 calories 90 calories OR 755 Total Calories *** Please mark your foods as Go (Green), Slow (Yellow), or Whoa (Red). You can do this with a highlighter, crayon, marker, map pencil, or on a computer. 7

8 COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA List The CATCH GO SLOW WHOA List is a tool to guide children and families toward making healthful food choices. The overall message is that all foods can fit into a healthful diet, which consists of more GO foods than SLOW foods, and more SLOW foods than WHOA foods. GO > SLOW > WHOA Foods are divided into seven sections, five of which are food groups (Vegetables; Fruits; Grains; Milk and Dairy Foods; Meat, Beans, and Eggs). The other two sections are Fats and Other. GO foods: Examples include fruits and vegetables, whole-grain foods, and unsweetened 1% milk. GO foods are commonly described as whole foods, meaning that they re generally the least processed compared to foods in the same food group/section. These foods are also lowest in salt (sodium) and/or added sugars. In addition, GO foods are lowest in unhealthy fats that is, solid fats such as butter or lard, as opposed to healthy fats, which are vegetable oils. WHOA foods: Examples include candy, cookies, chips, fried foods, ice cream, soft drinks, and sugary cereals. WHOA foods are generally the most processed and are highest in unhealthy fats, added sugars, and/or salt. SLOW foods are in between GO foods and WHOA foods. Examples include sweetened (including flavored) 1% milk, refined-grain foods, and fruit with added sugar. To determine whether a food is GO, SLOW, or WHOA, it s compared to all the other foods in its category (row) of the food group/section. Although foods are categorized in this way, it s important to note that eating large quantities of foods can be unhealthy, even if they re GO foods. The GO SLOW WHOA List doesn t contain combination foods such as sandwiches or pizzas since each ingredient is either a GO, SLOW, or WHOA food. For instance, a pizza is made up of a crust, sauce, cheese, and toppings. These ingredients belong in more than one food group. To determine if the pizza is a GO, SLOW, or WHOA pizza, you should take all the ingredients into consideration. The most healthful type of meal includes mostly GO foods. Here are two examples of healthful meals. GO Breakfast Oatmeal without added sugar (GO) Brown sugar (WHOA) Fresh blueberries (GO) 1% milk (GO) GO Lunch Turkey sandwich Whole-wheat bread (GO) Turkey without skin (GO) Mustard (GO) American cheese (WHOA) Tomato (GO) Lettuce (GO) Baked potato chips (SLOW) Canned peaches without added sugar (GO) Skim milk (GO)

9 VEGETABLES GO SLOW WHOA Vegetables Fresh, frozen, or canned vegetables with no salt, sugar, or fat added, or with a small amount of salt* added Fresh, frozen, or canned vegetables made with vegetable oils Vegetables with salt and/or sugar added Baked french fries and hash browns Fresh, frozen, or canned vegetables made with solid fats Fried battered vegetables Fried potatoes, fried french fries, fried hash browns Vegetable Juice 100% low-sodium vegetable juice 100% vegetable juice * Less than 200 mg of sodium (about one pinch of salt) per cup Examples of vegetables: asparagus, avocado, bean sprouts, beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chayote, collard greens, corn, cucumbers, eggplant, garlic, green beans, jicama, kale, lettuce, mushrooms, mustard greens, nopalitos, okra, onions, parsnip, peas, peppers (such as bell, jalapeno, poblano, etc.), potatoes, pumpkin, sweet potatoes, spinach, squash, taro root, tomatillos, tomatoes, turnip greens, turnips, yucca (cassava or manioc), zucchini FRUITS GO SLOW WHOA Fruits Fresh, frozen, or canned fruits with no sugar or salt added, or with a small amount of salt* added Fruits canned in light syrup Fruits with sugar and/or salt added Fruits canned in heavy syrup Fruit Juice 100% fruit juice Frozen 100% fruit juice bars and smoothies Sherbet, sorbet Frozen fruit juice bars and smoothies with added sugar Dried Fruit/ Fruit Leather Dried fruit (such as raisins, figs, dates, apricots, plums) 100% fruit leather Dried fruit with added sugar Fruit leather with added sugar Fruit roll-ups * Less than 200 mg of sodium (about one pinch of salt) per cup Examples of fruits: apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, figs, grapefruit, grapes, honeydew melons, kiwi, kumquats, lemons, limes, mangos, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple, plums, pomegranate, star fruits, strawberries, tangerines, watermelon 236 9

10 GRAINS GO SLOW WHOA Breads/Muffins/ Whole-grain bread, buns, rolls, White (refined flour) bread, buns, Croissants Sweet Breads bagels, tortillas, and pita bread rolls, bagels, tortillas, pita bread Biscuits Corn tortillas Cornbread Sweet rolls Muffins, waffles, pancakes, and Doughnuts French toast made with vegetable Muffins, waffles, oils pancakes, and French toast made with solid fats Pasta Pasta made with whole-grain Pasta made with refined flour Instant higher-fat flour Egg noodles noodle soups Rice and Grains Brown rice White rice Fried rice Wild rice Rice cakes Whole grains (amaranth, barley, buckwheat, corn, whole cornmeal, millet, oats, quinoa, rye, sorghum, teff, triticale) Whole wheat (spelt, durum, farro [emmer], cracked wheat, wheat berries, bulgur) Cereals Whole-grain, low-sugar cereals Low-sugar cereals made with High-sugar cereals made (such as toasted oats, refined grains with refined grains shredded wheat, oatmeal, Granola made with vegetable oils Granola made with solid muesli) Instant oatmeal fats Crackers Low-fat whole-grain crackers Low-fat crackers made with High-fat crackers refined grains Chips Baked tortilla chips Tortilla chips Potato chips Baked potato chips Other chips (such as Pretzels cheese puffs, corn chips) Cookies/Cake Whole-grain animal crackers Animal crackers made with Cookies Graham crackers refined flour Cakes Vanilla wafers Cereal/fruit bars Popcorn Air-popped popcorn with no Popcorn made with vegetable oils Popcorn made with solid salt added and/or salt fats Flavored popcorn (such as caramel, cheese) Kettle corn

11 MILK AND DAIRY FOODS GO SLOW WHOA Milk Fat-free (skim/non-fat) milk 2% (reduced-fat) milk Whole milk (plain or 1% (low-fat) milk Flavored fat-free (skim/non-fat) flavored) Fortified soy, almond, and rice or 1% milk Flavored 2% milk unsweetened Fortified soy, almond, and rice milk (reduced-fat) milk Non-fat dry milk sweetened Milkshakes Yogurt Fat-free or low-fat plain or Fat-free or low-fat yogurt Whole-milk yogurt 100% fruit juice-sweetened sweetened Whole-milk yogurt yogurt Fat-free or low-fat yogurt drinks drinks Fat-free or low-fat yogurt sweetened drinks unsweetened Cheese Part-skim natural cheese Natural cheeses (such as Colby, Processed cheese Low-fat string cheese cheddar, Swiss) Powdered cheese sauce Low-fat (1%) cottage cheese Cottage cheese (2% or reduced-fat) mix Low-fat soy cheese Ricotta cheese (part-skim) Cream cheese Low-fat cheese sauce Cheese sauce Low-fat processed cheese Ricotta cheese Soy cheese (whole-milk) Low-fat cream cheese Cottage cheese String cheese (whole-milk) Sour Cream Low-fat sour cream Sour cream Dairy Desserts Non-fat or low-fat frozen yogurt Ice cream Low-fat ice cream Pudding made with 2% Pudding made with skim or 1% milk or whole milk Cheesecake Frozen yogurt Gelato

12 MEAT, BEANS, AND EGGS GO SLOW WHOA Dried Beans Beans (such as pinto, black Beans, peas, and lentils made with Beans, peas, and and Peas red, garbanzo), peas (such as vegetable oils lentils made with solid black-eyed, split, purple hull), Refried beans fats and lentils with no salt or fat Beans, peas, and lentils with salt Baked beans, canned added, or with a small amount and/or sugar added Pork and beans, canned of salt* added Hummus Falafel Nuts and Seeds Pumpkin and sunflower seeds Pumpkin and sunflower seeds with Peanuts, almonds, with no added salt, sugar, added salt, sugar, and/or fat pecans, walnuts, and or fat Peanuts, almonds, pecans, walnuts, pistachios with added cashews, and pistachios with no salt, sugar, and/or fat added salt, sugar, or fat Peanut butter and other Natural peanut butter and other nut nut butters with added butters salt, sugar, and/or fat Eggs Whole eggs Eggs fried in vegetable oil Eggs fried in solid fats Egg whites Egg substitute Fish Fish and shellfish baked, Baked breaded fish, shellfish, and Fried fish, shellfish, and grilled or broiled (such as fish sticks fish sticks salmon, catfish, shrimp, crab, Tuna canned in oil lobster) Tuna canned in water Poultry Chicken and turkey without Chicken and turkey with skin (baked, Fried chicken skin (baked, grilled, or broiled) grilled, or broiled) Fried chicken nuggets Breaded baked chicken and turkey Baked chicken nuggets Ground chicken and turkey Beef Lean cuts of beef (such as Lean ground beef Regular ground beef round roast, round steak, Lean or low-fat hamburgers Regular hamburgers sirloin, tenderloin) Regular cuts of beef (such as Ribs Extra-lean ground beef brisket, T-bone, chuck roast) Ground beef that has been drained and rinsed Pork Lean cuts of pork (such as Lean ham Ribs pork chops or tenderloin Canadian bacon Bacon without fat) Regular cuts of pork (such as pork Ham hock roast, shoulder, ham) Pork skins Other Protein Tofu Veggie burger Foods Tempeh Processed plant-based meat Venison substitutes Processed Meat Luncheon meats (such as chicken, Hot dogs turkey, ham) Pepperoni Low-fat hot dogs Sausage Turkey or chicken sausage Beef jerky Bologna Salami Chorizo Pastrami * Less than 200 mg of sodium (about one pinch of salt) per cup

13 FATS GO SLOW WHOA Fats Non-stick cooking spray Vegetables oils (such as olive, Solid fats (such as butter, canola, peanut, soybean, corn, margarine, shortening, cottonseed, safflower, or sunflower) lard, salt, pork) Foods Rich in Fats Gravy, sauces, mayonnaise, and Gravy mayonnaise, salad dressing made with vegetable sauces, and salad oils dressing made with solid fats OTHER GO SLOW WHOA Herbs and Spices Fresh spices (such as garlic and Salt ginger) Seasonings with salt or Fresh or dried herbs (such as sodium basil, rosemary, cilantro) Monosodium glutamate Seasonings without salt (such (MSG) as garlic powder or onion powder) Sugars/ Reduced-sugar syrup Sugar Sweeteners/ Artificial sweeteners Brown sugar Candy Chocolate candy Candies Sugar-sweetened gelatin Honey Molasses Syrup Agave nectar Beverages Water Unsweetened tea Soft drinks (regular and diet) Sparkling water Beverages with added sugar Unsweetened decaffeinated Sweetened tea and tea drinks tea Coffee drinks Sports drinks Fruit-flavored drinks Fruit-juice drinks Vitamin water Energy drinks Spreads/ Mustard Jam Pickles Condiments Butter flakes Jelly Olives Ketchup

14 Recommended Daily Amounts by Age* Food Group Recommended Amount Recommended Amount for for Children 4 8 Years Old Children 9 13 Years Old Vegetables 1½ cups 2 2½ cups** Fruits 1 1½ cups 1½ cups Grains 4 5 ounce equivalents 5 6 ounce equivalents*** (1 ounce equivalent equals: 1 slice bread, 5 7 crackers, ½ cup cooked oatmeal, 1 cup dry cereal, ½ cup cooked rice, 3 cups popped popcorn) Milk and Dairy Foods 2 cups 3 cups (1½ ounces of hard cheese counts as 1 cup of milk) Meat, Beans, 3 4 ounce equivalents 5 ounce equivalents and Eggs (1 ounce equivalent equals: ¼ cup cooked beans, 1 ounce meat, 1 egg) Oils 4 teaspoons 5 teaspoons Other None None * ** Girls 2 cups; Boys 2½ cups *** Girls 5 ounce equivalents; Boys 6 ounce equivalents

15 Home workout or join a gym? By Dana Dratch Bankrate.com Which gives you the most for your fitness dollar: Joining a gym or buying equipment and working out at home? The answer: Whichever one keeps you moving. "The motivations for different people are different," says Dr. I-Min Lee, M.D., Sc.D., an epidemiologist and associate professor of medicine at the Harvard School of Public Health. "While the gym might work for some individuals, it might not for others." This is one financial decision where you definitely have to take your own pulse first. Some people will stick with a program better if they work out alongside other people. Others prefer to exercise solo. One success tip: No matter which way you go, start slowly and build. "An individual is more likely to stick with a moderate intensity program than vigorous physical activity," says Lee. "Start slowly and increase slowly." 7 questions to ask yourself Here are a few questions to help you select a choice that will motivate you to enjoy the fitness routine, stick with it and get more for your money. 1. What is it you like to do? 2. What do you have access to now? 3. Are the facilities convenient? 4. Do you like a communal atmosphere? 5. What times do you plan to workout? 6. What's your goal? 7. Can you try before you buy? What is it you like to do? "Be honest with yourself," says Lee. Set up a fitness program doing things you don't enjoy and you probably won't stick with it. If you enjoy working out on a range of machines or want to take a class, you might get more out of a gym or health club. But "something like walking is associated with significant health benefits," says Lee. "It doesn't require sophisticated equipment. You don't have to join a gym." Zeroing in on what you enjoy can also save money. If you hate the idea of a spinning class, but love the idea of walking 18 holes, then you might investigate joining a country club or visiting a public golf course instead of joining a gym. Likewise, if you just want to get in a few games of tennis, you might not need a facility that offers a full slate of exercise classes and a pool. Shop around. "There are all sorts of health clubs out there to meet the needs of the population," says Joe Moore, president of the International Health, Racquet & Sportsclub Association, a health club trade group. Don't assume there is one set price. "There are often starter memberships that people can get involved in that would be sold for a bargain price," Moore says. Clubs often have deals where they will waive introductory fees, too. What do you have access to now? If you love to swim and have access to a great neighborhood pool, you probably 15

16 have what you need to get started. If you love to run, but the weather's bad or there aren't any safe places to jog in your area, that's a good argument for a club with a track or treadmill. Like to hit the machines? One thing to keep in mind: "A lot of gym machines are better than what you would get at home," says Lee. If you want to set up a home gym, count on buying "more than the base model," to get a good longterm value, she says. Are the facilities you're considering convenient? If you're going to use a club regularly, it pays to make it convenient. Most people who use a club regularly live or work within three miles, says Moore. A major reason why people join a club and quit? They aren't using the facilities, according to surveys by the club association. If you're not using it regularly, you're not getting your money's worth. Do you like a communal atmosphere or do you want to go it alone? "Some people prefer to exercise alone, others like to exercise in groups," says Lee. If you're the latter, you might do better by joining a health club or an informal group, like a walking club, she says. What times do you plan to use the facilities? Clubs are typically the most crowded right before and after work and during lunch hours, says Moore. Visit a club during the hours you plan to use it to see what it will be like during your workout. If you prefer to work out during off hours, you might be able to qualify for a reduced-price membership, says Moore. These can be 10 percent to 50 percent less, he says. But if you want to work out at peak times and hate crowds, that's a point for a home gym or other options. What's your goal? If you simply want to get more physically active, you can probably do that on your own, says Dr. Lee. But if you want to train for a specific event or use specific types of equipment, that might be a good reason to join a gym. "We like people to develop goals that are health-related," rather than goals that are strictly physical, says Moore. You tend to see the progress more rapidly and that can keep you motivated, he says. One excellent goal is to lower your resting heart rate. Work out regularly, and within a month, "you'll usually see the resting heart rate decrease five to 10 beats per minute," he says. Can you try before you buy? A lot of gyms will allow you to buy a trial membership or sign on by the month so that you can test out the facilities. Test it and see what works for you, says Lee. Not only will you find out if you like the gym, but you'll get to sample various activities and equipment. "Try things out and you'll see what you like and whether you can stick with it," says Lee. For a look at the costs, see the accompanying story, "Cost of exercise equipment." Dana Dratch is a freelance writer based in Atlanta. 16