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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 as an example.

Components of Physical Fitness
How to Incorporate in Your Life
Cardiorespiratory Fitness
Being able to exercise at a moderate to high intensity for a long period of time Walk 2 miles at a brisk pace every day.
Reduced the risk of heart disease, hypertension, and high cholesterol.

Muscular Strength

Maximum force able to be exerted by single contraction of a muscle or muscle group Lift a comfortable amount of weights for a certain period of time each day. Builds muscle in your body and keeps you in physical shape.

Muscular Endurance

Ability to perform high-intensity muscle contractions repeatedly without
fatiguing Being able to lift 25lbs at least 10-12 times with little to no struggle. Not straining a particular muscle group easily.


Ability to move joints freely through their full range of motion Stretch every morning after waking up.
Being more flexible and helping to prevent injury during a physical activity. Body Composition
The amount and relative proportions and distribution of fat mass and fat-free mass in the body Eating healthy and watching the daily intake of calories.
Not being overweight and having energy to do activities throughout the day.

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/

(either click on or paste the above link in your internet’s address bar)

Search for a recipe using one of the available criteria:

Type in ingredients;
Type in a recipe name, or;
Choose 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.

1. What is the name of the recipe you are evaluating?
Baked Fish and Vegetables

2. Which essential nutrients—carbohydrates, fats, proteins, vitamins, and minerals—are included in the recipe? Carbohydrates – 19g, Fats – 12g, Proteins – 41g, Vitamin A: 30%, Vitamin C: 15%, Calcium 8%, Iron 8%

3. Which ingredients are providing each nutrient?
Fish Fillets-Protien, Parsley Flakes-Calcium, Small diced onion-Vitamin C, Carbohydrates, Vitamin A and Iron-Mixed Vegetables

4. Does this recipe include a good balance of essential nutrients? Explain your answer. I believe that this recipe has a good balance of nutrients because of the ingredients. Fish is a good healthy source of proteins, and the vegetables are an excellent source of the proper vitamins and minerals. This particular dish also happens to have dairy in its course. So there are a lot of good vitamins and minerals that can be taken from this meal.

5. How could the recipe be altered to include more essential nutrients? More nutrients can be included if the person wished it, but honestly I cant think or see of any other nutrients that are needed with this dish.

6. Do you consider this a healthy meal? If not, what is a healthy alternative? Yes, I do consider this a healthy meal.

Part 3: Nutrition Questions

Respond to the following questions in 75 to 125 words each:

1. Do you find it easy or difficult to determine the nutritional value of food? What are some methods to help you more easily determine the nutritional values of food?

This dish it was kind of difficult to determine the nutritional values. What threw me off was the calcium portion. I had to use the internet to figure out that parsley was where the calcium came from. Before today I had no idea that parsley was another source of calcium. The onion also, was something I was unaware of that had vitamin C in it. I was always told by physical education teachers that it was just good for the heart, nothing else.

2. What environmental, economic, and psychosocial factors influenced your food and drink choices today?

There was a dinner party I was invited to a few weeks ago by some close friends. This happened to be what they had served that night. I always knew that my friends were health nuts and always watched what they had eaten. I was convinced that they were straight vegans and did not consume any type of meat. To top it off this was an amazing meal, everything was perfect. The meat was not dry and the vegetables were fresh from the market not canned or from frozen food section.

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