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Nutrition-Day 2 Activities

Lesson 4-Combined Activities

Keeping the Balance

Please complete the following questions using the information provided.

Activity Calories used in 30 minutes

100 pound person                    150 pound person                    200 pound person

Bike riding 93                                       132                                          177

Running 183                                           276                                           375

Swimming 150                                     249                                         336

Resting/sitting 40                                  42                                              57

Walking 81                                             108                                           147

If you were 150 pounds, answer the following questions:

1. How many calories would you use watching television from 4:00 to 6:30 pm?

2. How many more calories would you use if you rode your bike for an hour compared to if you watched TV for an hour?

3. How many extra calories would you use over the course of a week if you substituted an hour of bike riding for an hour of TV watching each day?

4. How about for a month?

5. How many calories would you use if you ran laps around the school track for 10 minutes, then rode your bike home for 10 minutes?

Are you getting enough calcium?

Personal Fiber Assessment

Fiber Changes

1) Listed below is an example of the meals and snacks that could be eaten for one day.

2) Underline foods in each meal that you think provide fiber.

3) To add more fiber to this day, make changes to each of the meals and snacks by replacing low-fiber foods with high-fiber foods. Make at least one change to the meals and one change to snacks.


1 cup of orange juice

1 white English muffin with 2 eggs


 1 small bag of pretzels


Turkey sandwich with 2 pieces of white bread and a slice of cheese

1 ounce of almonds

Chocolate bar


Bean burrito made with a white flour tortilla, black beans, white rice, and cheese (no vegetables)

Glass of 1% milk

Dessert Vanilla ice cream


Fast Food Activity

Choose one of your favorite places to eat out at. Choose your favorite meal. Add up the calories and grams of fat from each meal.



Total Calories:                          Total Fat:                      Sodium:

Meal 2:

Total Calories:                          Total Fat:                      Sodium:

Using those same restaurants, select a healthier option. If you already have a healthy option, choose a meal to avoid at the restaurant. 


Total Calories:                          Total Fat:                      Sodium:

Fast Food in Your Community

1. How many fast food restaurants are in your local community?

2. Do you think this number is high or low compared to what you might find in other communities? Why?

3. How are the fast food restaurants dispersed throughout the community? Are they spread evenly or do they cluster in specific areas? Why might they be located where they are?

4. How many grocery stores are in the community?

5. Identify 3 ways to make healthier food choices when eating at the fast food restaurants and grocery stores in your community:

6. Is eating out at fast food restaurants good or bad? Support your answer with 4 facts.             


Breakfast Review Questions

1. Do you normally eat breakfast?

2. Give a few reasons why you might skip breakfast.

3. Describe how you physically feel when you do not eat breakfast and compare it to how you feel when you do eat breakfast.

4. Name two things you could do to make more time for Breakfast.

 5. Give three examples of a “grab and go” breakfast food.

 6. Name a breakfast that includes three or more food groups?

7. Name two breakfast cereals. Which one do you think is healthier and why?

Breakfast Tracker (Record what you ate for breakfast this week Monday:____________________________________________________________________



8. Did you choose healthy options? Which foods do you think were healthy and why?

9. If you had to write in another weekly Breakfast Tracker next week would you make any changes? What changes would you make?

10. Would you consider keeping a Breakfast Tracker on a daily basis? Why or why not?


Rate Your Cereal

Use the Nutrition Facts Panel of your cereal label to answer the following questions. Determine if your cereal is a healthy or unhealthy choice by analyzing the amounts of calories, sugar, fat and fiber per serving.

Choose 2 cereals that you would be most likely to eat and fill out the following questions.


How many calories per serving?

 How many grams of sugar per serving?

What is/are the source(s) of sugar?

How many grams of fat per serving?

How many grams of fiber per serving?

Is whole grain listed as an ingredient?

Is your cereal a healthy or unhealthy choice?

Using all the cereals, complete the following questions.

1. Which cereal has the highest percent of Vitamin C?

Why do we need Vitamin C?

2. Which cereal has the highest percent of Iron? Why do we need Iron?

3. Which cereal has the most Fiber and which one has the least? Which is a better choice?

4. Why does Fiber play such an important role in our bodies?

5. Which cereal has the highest amount of sugar and which one has the least? Why should we choose cereals with a low amount of sugar?

Timothy Brady

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