Unit B Lesson B16 Active Lifestyles and Health
Completion requirements
Lesson B16: Active Lifestyles and Health
Video Lesson
How does physical activity affect a person’s ability to live a happy, healthy life? Watch this video to learn how a Paralympic athlete uses physical activity to make his body stronger.
Lesson B16: Active Lifestyles and Health
Figure B.4.16.1 – A good night’s sleep is important for health.
Figure B.4.16.2 – A lack of sleep makes it difficult to concentrate.
Figure B.4.16.3 – Staring at bright screens before bed makes sleeping difficult.
Reading and Materials for This Lesson
Science in Action 8
Reading: Pages 158, 166
Materials:
No additional materials are needed for this lesson.
You're Feeling Sleepy
Getting enough sleep is one of the most important ways to maintain a healthy body. Your body does many important tasks during sleep. Your brain stores memories, which helps you think more clearly. Your body grows and repairs cells while sleeping. Your body also makes hormones during sleep, which affect your growth, metabolism, and mood. Sometimes people drink coffee or energy drinks as a method to increase their energy. However, this doesn’t replace the benefits of a nap or a good night’s sleep.
Many people, including teenagers, don’t get enough sleep. Teens should sleep about nine hours every night. There are many things that you can do to improve the quality of your sleep. Being active during the day makes you sleep better at night. In the evening, avoid caffeinated drinks such as coffee, energy drinks, hot chocolate, and colas. The bright light from digital screens stimulates the brain. Turning off digital devices an hour before going to bed can help you get to sleep faster.
Getting enough sleep is one of the most important ways to maintain a healthy body. Your body does many important tasks during sleep. Your brain stores memories, which helps you think more clearly. Your body grows and repairs cells while sleeping. Your body also makes hormones during sleep, which affect your growth, metabolism, and mood. Sometimes people drink coffee or energy drinks as a method to increase their energy. However, this doesn’t replace the benefits of a nap or a good night’s sleep.
Many people, including teenagers, don’t get enough sleep. Teens should sleep about nine hours every night. There are many things that you can do to improve the quality of your sleep. Being active during the day makes you sleep better at night. In the evening, avoid caffeinated drinks such as coffee, energy drinks, hot chocolate, and colas. The bright light from digital screens stimulates the brain. Turning off digital devices an hour before going to bed can help you get to sleep faster.
Watch More
Getting a Good Night's Sleep
Watch this video to learn more about why our bodies need sleep.
Watch this video to learn more about why our bodies need sleep.
Watch this video to learn what happens to your body if you don’t sleep.
Figure B.4.16.4 – Eating a wide variety of fruits and vegetables is necessary for proper nutrition.
Figure B.4.16.5 – Healthy food keeps your body working properly.
Figure B.4.16.6 – Learning to prepare and cook healthy meals is an important lifelong skill.
Eating a Well-Balanced Diet
The human body needs a variety of nutrients to stay healthy. Three necessary nutrients for the human body are proteins, fats, and carbohydrates.
Your body needs proteins to build and repair tissues. Food from animals, like meat and dairy products, contain all the proteins your body needs. Plants contain proteins too, but vegetarians need to eat a wide variety of plant foods to get all the types of protein their bodies need.
Your body uses fats as insulation and to store energy for when you can’t eat immediately. Fats also help your body store essential vitamins. Eating too little or too much fat is not healthy for your body. Some fats are healthier than others. Examples of foods containing good fats are avocados, olives, nuts, and fish.
Your body uses carbohydrates for energy. Good sources of carbohydrates are found in whole grains and vegetables. Sugar and processed white grains contain high amounts of simple carbohydrates. If you eat too many simple carbohydrates, your body stores them as fat. Too much stored fat in the body can lead to a number of health problems.
The human body needs a variety of nutrients to stay healthy. Three necessary nutrients for the human body are proteins, fats, and carbohydrates.
Your body needs proteins to build and repair tissues. Food from animals, like meat and dairy products, contain all the proteins your body needs. Plants contain proteins too, but vegetarians need to eat a wide variety of plant foods to get all the types of protein their bodies need.
Your body uses fats as insulation and to store energy for when you can’t eat immediately. Fats also help your body store essential vitamins. Eating too little or too much fat is not healthy for your body. Some fats are healthier than others. Examples of foods containing good fats are avocados, olives, nuts, and fish.
Your body uses carbohydrates for energy. Good sources of carbohydrates are found in whole grains and vegetables. Sugar and processed white grains contain high amounts of simple carbohydrates. If you eat too many simple carbohydrates, your body stores them as fat. Too much stored fat in the body can lead to a number of health problems.
Watch More
Nutrition
Why are some types of carbohydrates better than others for your body? This video explains more.
Why are some types of carbohydrates better than others for your body? This video explains more.
Many “fad diets” exist that aren’t really healthy for your body. Watch this video to learn more.
Child obesity is an increasing problem in Canada. This news report explains more.
Lesson Activity
Healthy Meal Planning
Download:
Planning healthy meals can help you meet your body’s nutritional needs. In this activity, you will make a one-week meal plan that follows eating recommendations for your age.
Download:
DOWNLOAD the Canada Food Guide. This guide will help you with step 1 of this
activity.
DOWNLOAD this document. It has a blank one-week meal plan chart that you can use for step 2 of this activity.
Instructions:
DOWNLOAD this document. It has a blank one-week meal plan chart that you can use for step 2 of this activity.
- You should have already downloaded the Canada Food Guide (CFG). Look at second page of the CFG very carefully, specifically the recommended number of servings per day of vegetables and fruit, grain products, milk and alternatives, and meat and
alternatives. You should be able to tell from the chart how many servings of each food group are recommended for YOU.
- Now you get to plan your meals for one whole week! Fill in the chart with healthy meals for each day. Your meal plan should contain at least 3 different breakfasts, 3 different lunches, 5 different suppers, and 4 different snacks. Fill in
amounts or volumes of food on the chart as well. For example, you could indicate ½ cup of carrot sticks as a snack. Remember to use the Canada Food Guide from step 1 as a guide to make sure you are getting the number of servings from each food
group that you need.
- If you had plenty of healthy meal ideas on your own, you can skip this step. But if you are struggling for healthy meal ideas, visit the following websites, they have some great tips and meals for healthy eating:
- Finished your meal plan for the week? Good! Now double-check it against the Canada Food Guide from step
1 to make sure you are getting all the servings you need from the different food groups. If you do not have the correct number of servings for a food group each day, change your meal plan until you get it right!
Sharing:
Congratulations on completing this healthy meal planning activity! Your teacher and other students would be interested in seeing your meal plan. Consider sharing your meal plan in the course Sharing Forum. You also might want to look in the Sharing Forum for meal plans from other students. You can also email your healthy meal plan to your teacher and ask for feedback. Enjoy your healthy eating!
Connections
Figure B.4.16.7 – Dieticians and nutritionists can help you analyze your diet.
Figure B.4.16.8 – It is important to learn how to choose and prepare food in healthy ways.
Connections – Careers
>> Dieticians and Nutritionists
Dietitians help people eat balanced, nutritious diets. Some dietitians work in hospitals to plan nutritionally balanced meals for patients. Some dietitians help people make the right meal choices at home, for their medical conditions. For example, dietitians often work with diabetic patients to help them plan meals to keep their blood sugar levels constant.
>> Dieticians and Nutritionists
Dietitians help people eat balanced, nutritious diets. Some dietitians work in hospitals to plan nutritionally balanced meals for patients. Some dietitians help people make the right meal choices at home, for their medical conditions. For example, dietitians often work with diabetic patients to help them plan meals to keep their blood sugar levels constant.
Watch More
Learning to Eat Properly
Watch this video to learn more about the job of a dietitian.
Watch this video to learn more about the job of a dietitian.
Figure B.4.16.9 – Team sports are a fun way to stay active.
Figure B.4.16.10 – Hikers enjoy scenery while walking.
Active Lifestyle
Regular exercise has many benefits. It is important to maintaining a strong body at a healthy weight. Exercise helps people feel happier, sleep better, and think more clearly.
Medical experts usually recommend that children and teenagers get one hour of exercise every day. What can you do to have fun while staying active?
To learn more about active lifestyles,
click here to Explore with Elsie.
There is no self-check for this lesson. Please move on to the next page.