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Food for Fitness
The purpose of this project is to learn about healthy eating. You should learn how to plan healthy menus based on the Food Guide Pyramid and the USDA, USDHHS Dietary Guidelines. You should be able to classify foods as being either high or low in fat, in fiber, in sodium and in calories. You should understand which nutrients supply calories (energy). You should also understand how our bodies burn energy. You should be able to give examples of ways to keep calorie intake in balance with physical output in order to maintain a healthy weight.
In this project you will give an illustrated talk within a maximum of 12 minutes. That means, within a 12- minute presentation, you will use visuals and good speaking skills to tell what you learned about nutrition and fitness. Include information about the Food Guide Pyramid, the Dietary Guidelines, exercise and weight control.
After your illustrated talk, you must share your knowledge of nutrition and fitness by answering judges' questions.
List of Possible Demonstration Topics:
* Reduce Your Risk - Tell how you can reduce your risk for heart disease, high blood pressure, cancer or diabetes by eating less fat. Explain how fat is related to these diseases.
Diet and Disease - Tell about a nutrition-related disease (like heart disease, high blood pressure, cancer, diabetes, AIDS, allergies to specific foods, lactose intolerance, iron-deficiency anemia). Explain the nutrition therapy recommended to treat the disease. Tell how diet can make a difference in the life of a person living with the disease.
* Athletics - Tell how food is related to an athlete's ability to perform. Explain the importance of eating a high-carbohydrate diet and getting plenty of fluids. Or, explain what you would serve for a pre-competition meal and why.
* Dieting - Tell about the incidence of obesity and its relation to disease. Explain how eating less and exercising more are important to losing weight permanently. Compare and contrast a healthy way to lose weight versus a fad diet.
* Exercise - Talk about the different kinds of exercise (aerobic / anaerobic, weight-bearing / nonweight-bearing, endurance / short bursts) and tell the benefits of each kind.
* Fiber - Define fiber. Tell how fiber is related to heart disease, diabetes, constipation, certain types of cancer, and/or diverticulosis. Explain the different kinds of fiber; what theyre good for and which foods they're found in. Give statistics on the amount of fiber in the typical American diet and/or compare grams of fiber in different foods.
* Fast Foods - Give statistics on the number of meals Americans eat away from home. Discuss the nutritional problems of eating fast foods. Suggest some ways to eat a well-balanced diet and still include some fast foods in your diet. Compare the calories, fat, and sodium in different choices of fast food meals.
* International - Choose a country you're interested in and find out about nutrition and fitness in that country. Compare the health statistics of Americans to people in that country. Tell how diet might be related to the differences in health.
Ideas for Building Portfolios:
* Assist with Fan Club activities.
* Participate in the American Heart Association's “Heartfest”, the National Cancer Society's “5-A-DAY” week, the American Diabetes Association's Diabetes Awareness Month, or American Dietetic Association's Nutrition Month.
* Give a “mini” presentation of your topic for a civic organization such as a senior citizen's group, a nursing home, diabetes or heart disease support group, or a school.
* Volunteer to do a presentation for a pre-school class, Headstart class or special education class.
* Prepare some radio spots for your local station during National Nutrition Month (March).
* Serve as a judge for local and county 4-H food contests (Mix 'n’ Fix, Peanutrition, Milk Make). Judge food projects at Cloverleaf CPA.
* Enter food exhibits at local and state fairs.
* Prepare a healthy holiday basket for a needy family during Thanksgiving or any major holiday.
* Take a Red Cross class on CPR, water safety instruction or emergency medical treatment.
* Do a short test on your personal, physical fitness. Then, participate in sports activities for several months (team sports, aerobics, dance, bicycing, jogging, etc.) Keep a daily log of your activities. Take another fitness test and note your improvement.
* Keep a daily record of your diet for a week. Were you able to eat at least 5 servings of fruits and vegetables each day? If not, keep a record for another week and try harder!
* Write an article for your local newspaper about nutrition and fitness.
* Assist Cloverleaf 4-H’ers with their foods projects.
Ideas for Teen-Led Project Club Activities:
* Assist with a health fair in the community or organize a mini-fair at your school. Make show exhibits on nutrition and fitness. Ask a nurse to volunteer to take blood measurements. Train volunteers to accurately measure heights and weights of people and compare to the “Suggested Weights” in the USDA Dietary Guidelines.
* Organize and conduct a local cook-off of low-fat recipes.
* Collect and test recipes for a club cookbook of low-fat recipes and/or healthy snacks.
* Organize and conduct a walk/run for better health. Serve appropriate fruits and fluid replacements along the way.
* Have club members hold a "Heart Healthy" poster contest.
* During National Nutrition Month (March), plan a visit from a School Food Service Director/ Worker.
* Tour the kitchen of a local restaurant, or institutional lunchroom. Arrange for the group to eat there after the tour.
* Plan a grocery store tour. Teach club members how to correctly read the food labels.
* Have a club meeting on the Food Pyramid. Let club members build a "human" pyramid.
* Plan a meeting called "Break the Fast." Discuss the ixnportance of breakfast. Have teams compete to create the most nutritious breakfast menu.
Current Georgia Extension recommendations will prevail as the accurate and acceptable recommendations for judging 4-H food, nutrition and health projects. Use Extension information as a primary source for information.
UGA Cooperative Extension Service 'For the Health of It' handouts:
Teens' Questions and Answers about Nutrition, Circular 761-19
Eating for the Health of It, Circular 761-5, revised 1994
Eating Out / Fast Foods, Circular 761-7, 1987
Exercise, Circular 761-2, 1988
Fad Diets, Circular 761-6, 1987
Less Fat, Circular 761-6, revised 1990
Fiber, Circular 761-1, revised 1990
Fitness and Weight Loss, Circular 761-5, 1987
Health Fraud, Circular 761-25, 1991
Lifestyle Changes, Circular 761-4, 1987
Revitalize Your Recipes, Circular 761-13, 1989
Less Sodium, Circular 761-4, 1985
Variety, Circular 761-3, revised 1991
Nutrition for the Person Who Tests Positive for the HIV-virus, Circular 761-27, 1993
Helping the Person with Cancer Eat Better, Circular 761-26, 1992
UGA Cooperative Extension Service “If Your Doctor Orders” handouts:
A Diet to Lower High Blood Pressure, Leaflet 422-3, 1991
A Diet to Lower Blood Triglycerides, Leaflet 422, 1990
A Cholesterol-Lowering Diet, PA-F-648, 1989
UGA Cooperative Extension Service “Diabetes” handouts:
What is it? Circular L-393-l, 1989
What's to eat? Circular L-393-3, revised 1994
Menu Planning and Shopping L-393-5, 1988
The Type II Diabetes Challenge: Weight Control, Circular L-393-4, 1988
UGA Cooperative Ext. Service “Food Guide Pyramid” handout,
Miscellaneous Publication No.56, Revised 1993
USDA’s Food Guide Pyramid, Home and Garden Bulletin No. 249,1992
USDA, USDHHS, Nutrition and Your Health: Dietary Guidelines for Americans, 1990
USDA, Nutrition: Eating for Good Health (or any,basic nutrition textbook)
Food & Drug Administration, An Introduction to the New Food Label (HFE-88), 1993., 800-FDA-4010
American Dietetic Association consumer hotline 1-800-366-1655
American Diabetes Association 1-800-241-4556
American Cancer Society 1-800-422-6237
Local hospital, health department (WIC office), or school -- ask to speak with a nutritionist or registered dietitian
Eating Leaner and Lighter.
By David G. Schardt, New York, NY, Warner Books, 1994.
Fight Fat and Win.
Updated and Revised Edit. by Elaine Moquette-Magee, Minneapolis, MN, DCI Publishing, Inc., 1994.
Nutrition Concepts and Controversies, 6th ed.
By Eva May Nunnelley Hamilton, Eleanor Noss Whitney and Frances Sienkiewicz Sizer, St. Paul, MN,
West Publishing Company, 1994.
Nutrition for Women: The Complete Guide.
By Elizabeth Somer, New York, H. Holt, 1993.
Realities of Nutrition. 2nd ed.
By Ronald M. Deutsch and Judi S. Morrill, Palo Alto, CA, Bull Publishing Co, 1993.
The Supermarket Diet: How Food Labels Can Help You Eat Healthily and Control Your Weight. By Valerie A. George and Richard N. Nathanson, 1993.
Eat for Life: The Food and Nutriton Board's Guide to Reducing Your Risk of Chronic Disease.
By Catherine E. Woteki and Paul P. Thomas (ed), Washington, DC, National Academy Press, 1992.
Eating on the Run. 2nd ed.
By Evelyn Tribole, Champaign, IL, Leisure Press, 1992.
The Real Life Nutrition Book: Making the Right Food Choices without Changing Your LifeStyle.
By Susan Finn and Linda Stern Kass, New York, NY, Penquin Books, 1992.
The Wellness Encyclopedia of Food and Nutrition.
By Sheldon Margen and the Editors of the University of California at Berkeley Wellness Letter, New York, Rebus, 1992.
Prepared by :
Holly Alley, former Extension Nutrition Specialist
Reviewed by :
Kathy Baldwin, Bleckley County Extension Agent
Laurie Cantrell, former Chatham County Extension Agent
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