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This Padlet is created to give you helpful resources to improve your nutrition and throwing skills for this Unit.

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This Padlet is created to give you helpful resources to improve your nutrition and throwing skills for this Unit.

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Fuel to perform daily activities

Every single act performed by your body - no matter how small or mundane the task may seem - requires energy.

Proteins, fats and carbohydrates all contribute to the total energy pool of the body. But for the body to be able to use and conserve this energy, it also needs certain vitamins and minerals, which can be obtained from foods and, to a lesser extent, supplements.

A diet deficient in foods that supply energy, and the necessary vitamins and minerals to make this energy available, can lead to serious health problems, not to speak of starvation.

By ensuring proper energy, vitamin and mineral intake by means of the foods you eat, you'll provide your body with the necessary fuel needed to do all the tasks required to maintain life.

These include the production and maintenance of body tissues, the electrical conduction of nerve activity, the mechanical work of muscle effort, and heat production to maintain body temperature.

Nutrients for the body's cells

The body functions by means of a very intricate set of systems that work in perfect synch to make life possible.

All these systems, for example the cardiovascular, reproductive and respiratory systems, can be broken down to cellular level where hormones, enzymes and neurotransmitters are constantly interacting through complex processes to make your body function.

These processes are all made possible by the nutrients that we ingest every day. While certain nutrients can be produced by the body itself, we need to get many others through the food we eat.

A diet deficient in vital nutrients will soon lead to disease. By eating foods from a variety of different sources - both animal-based and plant-based - you will provide your body with the essential nutrients without which cells cannot function.

Growth and tissue repair

Just as builders need special materials to renovate a home, your body demands certain nutrients for its "construction zone": the growth and repair of tissue.

Good nutrition has the advantage that it ensures growth (during childhood and pregnancy), healing and the maintenance and build-up of muscle mass. For these essential processes to take place, the body needs energy, certain vitamins and minerals, but especially protein on a daily basis.

Protein (which also supplies 17 kilojoules of energy per gram) can be obtained primarily from animal products such as meat, eggs and milk. Whey protein has been shown to have superior absorption properties, meaning your body can absorb and use the protein more readily than other protein sources. Most plant foods are relatively poor in protein, with the exception of legumes and beans.

Although the western diet generally incorporates enough protein, vegetarians may be getting too little of this vital nutrient. If you're a vegetarian, it is important that you make a point of including protein-rich foods in your diet. The advantage is that, should you suffer an injury, your body will be ready and able to repair the damaged tissue. You will also be able to maintain your muscle mass and increase it when you exercise.

Magnesium, glucosamine, calcium and vitamin D are all critical for bone and muscle growth and repair, so consider taking supplements containing these ingredients if you are concerned your diet may be deficient.

Reinforcing the immune system

You can enable your body to fight disease more effectively with the foods you eat.

You probably already know that the vitamin C in oranges helps to ward off infection. This vitamin boosts immunity by increasing the production of B- and T-cells and other white blood cells, including those that destroy foreign microorganisms.

In a similar way, other foods and nutrients can play an immune-boosting role.

The key is to optimise your intake of plant-based foods, such as fruit, vegetables, grains, nuts and legumes. Including more omega-3 fatty acids in your diet by eating more fish, while cutting down on your intake of saturated fat, is also important.

Probiotics (microbial foods or supplements that can re-establish the intestinal flora in your gastrointestinal tract) also seem to kick start the immune system. Up your probiotic intake by eating more low-fat or fat-free yoghurt made with live AB cultures.

Preventing chronic diseases of lifestyle

Good nutrition can be used as a tool to combat chronic diseases of lifestyle.

Here, one of the most important steps is to achieve and maintain a healthy weight by following an energy-controlled diet. It is a well-known fact that obesity and overweight can lead to chronic diseases, like diabetes type 2, heart disease, hypertension, osteoarthritis, and some cancers.

Start by cutting out the saturated fats and added sugars. Also make a point of including more plant-based foods in your diet.

Plant-based foods generally have a lower fat content, are rich in fibre and are also excellent sources of phytochemicals. More and more research points to the protective properties of these substances that occur naturally in plants.

Phytochemicals seem to be of particular use in the prevention of cancer and heart disease via its mechanism of neutralising free radicals and thwarting enzymes that activate cancer-causing agents in the body.

Maintaining good mental health

Diet can play an important role in thwarting the blues.

The most basic principle in preventing depression and mood swings, is to eat a balanced diet that contains foods from all the different food groups - fruit and vegetables, unprocessed grains and cereals, lean meat, eggs, milk and dairy products, legumes and nuts, poly- or monounsaturated margarine and oils.

Also make a point of including fatty fish, like salmon and tuna, in your diet. People who have an omega-3 deficiency are more prone to depression than those who consume adequate quantities.

There is evidence to suggest that a good diet, and sufficient intake of the omega-3s, can also help to prevent Alzheimer's disease in later life.

Ensuring healthy teeth and bones

A nutritious diet also ensures the health of your teeth and bones.

A balanced, calcium-rich diet - especially during your childhood, teen and early adult years - has the advantage that it will ensure an adequate peak bone mass throughout life. The Australian Government's National Health and Medical Research Council recommends men aged 19-70 get 1000mg/day of calcium. Men over 70 should get 1300mg/day. Women aged between 19-50 need 1000mg/day too, but women over 50 need 1300mg/day. Calcium intakes at these levels will greatly assist in preventing osteoporosis in later life. Given that a glass of milk contains around 300mg, it can be tough to get enough calcium from diet alone, so if you are concerned about increasing your calcium intake, a calcium supplement may be necessary. Adequate vitamin D3 levels help ensure your body can absorb any calcium you consume - your daily intake of Vitamin D3 is typically received by direct sunshine on the skin, but getting enough sun during winter months can be hard, so a vitamin D supplement may be useful to ensure bones strength.

You can also ensure the health of your teeth by keeping a close eye on what you eat: snack on foods that hold less of a cavity risk, such as cheese, nuts, popcorn, and vegetables; limit your between-meal eating and drinking of fermentable carbohydrates, like sugary cool drinks; limit sweet treats to mealtimes; and drink a glass of water after every meal.

Image via Thinkstock

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Every single act performed by your body - no matter how small or mundane the task may seem - requires energy. Proteins, fats and carbohydrates all contribute to the total energy pool of the body.

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This site is a great resource to help with building knowledge of how to eat and live healthy. This website provides a great ways on how to cook and stay active at home. In this website you can find short videos on nutrition and additional exercise and stretching videos.

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During the week you will have certain homework activities where you will have to write down what exercises you did for that day. This site can help you workout at home and have fun. CHECK IT OUT!!

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Join over 300,000 Team Body Project members worldwide
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Safe, healthy and sustainable home workout videos. Lose fat and tone muscles from home with our online exercise and nutrition plans.

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This cool resource will help you plan out a healthy eating lifestyle. CHECK IT OUT!

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The Kid's Healthy Eating Plate is a visual guide to help educate and encourage children to eat well and keep moving. At a glance, the graphic features examples of best-choice foods to inspire the selection of healthy meals and snacks, and it emphasizes physical activity as part of the equation for staying healthy.

Building a healthy and balanced diet

Eating a variety of foods keeps our meals interesting and flavorful. It's also the key to a healthy and balanced diet because each food has a unique mix of nutrients-both macronutrients ( carbohydrate, protein, and fat) and micronutrients ( vitamins and minerals). The Kid's Healthy Eating Plate provides a blueprint to help us make the best eating choices.

Along with filling half of our plate with colorful vegetables and fruits (and choosing them as snacks), split the other half between whole grains and healthy protein:

The more veggies - and the greater the variety - the better.

Potatoes and French fries don't count as vegetables because of their negative impact on blood sugar.

More on vegetables >

Eat plenty of fruits of all colors.

Choose whole fruits or sliced fruits (rather than fruit juices; limit fruit juice to one small glass per day).

Go for whole grains or foods made with minimally processed whole grains. The less processed the grains, the better.

Whole grains-whole wheat, brown rice, quinoa, and foods made with them, such as whole-grain pasta and 100% whole-wheat bread-have a gentler effect on blood sugar and insulin than white rice, bread, pizza crust, pasta, and other refined grains.

Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry.

Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

It's also important to remember that fat is a necessary part of our diet, and what matters most is the type of fat we eat. We should regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy oils from plants), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils):

Use healthy oils from plants like extra virgin olive, canola, corn, sunflower, and peanut oil in cooking, on salads and vegetables, and at the table.

Limit butter to occasional use.

Dairy foods are needed in smaller amounts than other foods on our plate:

Choose unflavored milk, plain yogurt, small amounts of cheese, and other unsweetened dairy foods.

Milk and other dairy products are a convenient source of calcium and vitamin D, but the optimal intake of dairy products has yet to be determined and the research is still developing. For children consuming little or no milk, ask a doctor about possible calcium and vitamin D supplementation.

Water should be the drink of choice with every meal and snack, as well as when we are active:

Water is the best choice for quenching our thirst. It's also sugar-free, and as easy to find as the nearest tap.

Limit juice-which can have as much sugar as soda-to one small glass per day, and avoid sugary drinks like sodas, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients. Over time, drinking sugary drinks can lead to weight gain and increase the risk of type 2 diabetes, heart disease, and other problems.

Finally, just like choosing the right foods, incorporating physical activity into our day by staying active is part of the recipe for keeping healthy:

Trade inactive "sit-time" for "fit-time."

Children and adolescents should aim for at least one hour of physical activity per day, and they don't need fancy equipment or a gym-The Physical Activity Guidelines for Americans suggest choosing unstructured activities for children such as playing tug-of-war, or having fun using playground equipment.

Overall, the main message is to focus on diet quality.

The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate-like vegetables (other than potatoes), fruits, whole grains, and beans-are much healthier than sugar, potatoes, and foods made from white flour.

The Kid's Healthy Eating Plate does not include sugary drinks, sweets, and other junk foods. These are not everyday foods and should be eaten only rarely, if ever.

The Kid's Healthy Eating Plate encourages the use of healthy oils in place of other types of fat.

About the Kid's Healthy Eating Plate

The Kid's Healthy Eating Plate was created by nutrition experts at the Harvard T.H. Chan School of Public Health, based on the best available science, to enhance the visual guidance provided by the U.S. Department of Agriculture's MyPlate icon. The Kid's Plate reflects the same important messages as the Healthy Eating Plate, with a primary focus on diet quality, but is designed to further facilitate the teaching of healthy eating behaviors to children.

Kid's Healthy Eating Plate Terms of Use

We authorize permission to use the image of the Kid's Healthy Eating Plate in accordance with the following terms and conditions:

You must include the following credit line: "Copyright © 2015 Harvard T.H. Chan School of Public Health. For more information about The Kid's Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate."

Your use of The Kid's Healthy Eating Plate is of a non-commercial nature.

Your use of The Kid's Healthy Eating Plate must comply with all applicable laws.

You may not modify the image or text in any way.

Harvard may revoke this permission at any time at its sole discretion. In the event that permission is revoked, you shall remove the image from any website or public space within no more than five business days.

Harvard strictly forbids any indication-either explicit or implied-that suggests or might cause others to believe that Harvard, the Department of Nutrition at the Harvard T.H. Chan School of Public Health, or The Nutrition Source website has endorsed any goods, services, individual, group, or organization of any kind. Therefore, you may not use the names "Harvard," "Department of Nutrition at the Harvard T.H. Chan School of Public Health," or "The Nutrition Source," or any Harvard-owned trademarks in connection with The Kid's Healthy Eating Plate without prior approval, in writing, except for reproducing the specific credit line for the image as set forth above.

You may not use The Kid's Healthy Eating Plate in any manner that could harm the reputation of Harvard.

Harvard disclaims all warranties of any kind (express, implied or otherwise) concerning The Kid's Healthy Eating Plate, including, without limitation, any implied warranties of merchantability, fitness for a particular purpose, and non-infringement. You agree to indemnify and hold harmless Harvard University and its governing board members, officers, faculty members, students, employees and agents from and against all claims, damages, losses, liabilities, costs and expenses of every kind arising from or relating to your use of The Kid's Healthy Eating Plate.

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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The Kid's Healthy Eating Plate is a visual guide to help educate and encourage children to eat well and keep moving. At a glance, the graphic features examples of best-choice foods to inspire the s...

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This site allows to students to track how many calories they burn from different workouts and it allows them to track specific food calories they eat through out the day. Inside a PE class, you can have students use journals to track their calories for the week and see what they can improve on. Especially since virtual distancing, now is a perfect time for students to track their caloric intake and work on improving their nutrition as well as tracking the amount of calories they are burning from different work outs from home.  CHECK IT OUT!!!

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Calorie Tracker & BMR Calculator to Reach Your Goals | MyFitnessPal

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Reach your health, fitness & weight goals with MyFitnessPal, the #1 nutrition tracking app. Macro & calorie calculator, food tracker, and fasting app in one. Download today!

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During our unit, we will learn on how to throw Overhand. Watch this cool video on what common problems students might run into during throwing!!

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Common Problems with Overhand Throw | Distance Learning PE

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How to Overhand Throw | Distance Learning PE

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PE At Home: Overhand Throwing Activity 3