In order to obtain optimal health, it is critical to be physically fit and eat a healthy and balanced diet. Becoming knowledgeable about what it means to be physically fit and learning how to evaluate the nutritional value of what you eat may greatly increase your ability to improve your health and wellness.
In this three-part worksheet, you identify the five components of health related fitness, critique a recipe for nutritional value, and respond to two short answer questions about nutrition. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness and nutrition.
Part 1: Five Components of Health Related Fitness Table
Complete the table below. The first row has been filled in for you as an example.
Components of Physical FitnessDescriptionHow to Incorporate in Your LifeBenefit(s) Cardiorespiratory FitnessBeing able to exercise at a moderate to high intensity for a long period of timeWalk 2 miles at a brisk pace every day.Reduced the risk of heart disease, hypertension, and high cholesterol. Muscular StrengthMaximum force able to be exerted by single contraction of a muscle or muscle
groupStart out with crunches, lunges and squats.The ability to carry out tasks easier that like yard work. Muscular EnduranceAbility to perform
Do push-ups to build up muscular endurance.Increased metabolism, Reduced fatigue, fewer injuries, and fewer back problems.
Ability to move joints
freely through their
full range of motion
Start with stretching or yoga to help with flexibility.
Being able to keep joints flexible and ability to reach or move.
Body CompositionThe amount and
and distribution of fat mass and fat-free mass in the body
By exercising, eating right and managing my time. Living longer and feeling good about one’s self.
Part 2: Critique a Meal
For this part of the assignment, you critique the nutritional value of a meal. You will select this meal from the USDA website.
Follow the instructions below:
•Access the USDA Recipe Finder search tool at http://recipefinder.nal.usda.gov/ o(either click on or paste the above link in your internet’s address bar) •Search for a recipe using one of the available criteria:
oType in ingredients;
oType in a recipe name, or;
oChoose options from the available categories
•Select a recipe to critique from the generated results.
Review the nutritional information provided for the recipe you selected or added and answer the questions below. Each response should be 75 to 125 words.
1.What is the name of the recipe you are evaluating?
The name of the recipe that I am evaluating is Baked Chicken with Vegetables.
2.Which essential nutrients—carbohydrates, fats, proteins, vitamins, and minerals—are included in the recipe? The essential nutrients that are included in this recipe are saturated fats, carbohydrates, Fiber and protein. Also included are Vitamin A that adds carotene and helps with the eyes; Vitamin C which is important for growth and development; Calcium needed for muscle, bones and nerves. Iron helps with distributing oxygen to the body. Vitamin E helps body tissue from damage. Vitamin K makes proteins for bones and tissue also helps with clotting to not bleed too much.
3.Which ingredients are providing each nutrient?
Potatoes have vitamin C, potassium, and carbohydrates. Carrots have vitamin A, E, and K. Onions have potassium, Vitamin C and sodium. Chicken there is vitamins B1, B2, B3, B5, B6 and iron. If the body is missing any vitamins the body will start to deteriorate.
4.Does this recipe include a good balance of essential nutrients? Explain your answer. I believe it does have a good balance but not to the full extent that it could be. Anything could be added to have the extra missing vitamins and minerals that a lot of people do not get on a regular basis.
5.How could the recipe be altered to include more essential nutrients? The recipe could be altered to include more essential nutrients by adding mushrooms, cheese, nuts or eggs. These items would add vitamin D and E. Vitamin D helps with the absorption of calcium and magnesium. Vitamin E is similar to vitamin C in helping protect the body from damage and helps with red blood cells. So adding the items in one way or another would add to the nutrients that one’s body.
6.Do you consider this a healthy meal? If not, what is a healthy alternative? Yes I do consider this a healthy meal in the fact that it does have quit a few vitamins and minerals that our bodies need on a regular basis. It is low in fat and calories and will still fill someone up in one meal. With the chicken, carrots, onions, and potatoes there is not too much more that would be needed to supplement the body.
Courtney from Study Moose
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