# data[].attributes.body
Body Mass Index (BMI) is a simple calculation using a person’s height and weight.

The formula is BMI = kg ➗m2

where kg is a person’s mass in kilograms and m2 is their height in metres squared.

A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI applies to most adults 18-65 years*.

# data[].attributes.headline
Lesson 1 - Keeping Healthy Blog - INTRO TO PROJECT

# data[].attributes.subject
Lesson 1 - Keeping Healthy Blog - INTRO TO PROJECT

# data[].attributes.headline
Keeping Healthy BLOG mark scheme, deadline 24 Mar 08:25 AM

# data[].attributes.subject
Keeping Healthy BLOG mark scheme, deadline 24 Mar 08:25 AM

# data[].attributes.body
Upload your accessible/valid 'Domain website name' on MB.

Example: www.nickhealthyblog.weebly.com.

# data[].attributes.body
Check out the example by Ms. Naz. (includes links to

helpful sites)

You will be creating a web page which will record your diet and activity for THREE consecutive days,

directed to Year 7, 8, 9 students.

您将创建一个网页，该网页将连续两天记录您的饮食和运动情况，并针对7、8、9年级学生。

# data[].attributes.attachment_link.description
Name: Age: Weight: Height: ​BMI: Recommended* ​Daily Caloric Intake: Protein: Fat: Carbohydrate: Sodium: ​Sugar: Water: ​Daily Exercise:

# data[].attributes.attachment_link.readable_text
Build your website, build your success

From tech hurdles big and small to business growth tips, help from our Customer Success team is just an email, chat, or phone call away. Begin with Weebly's free website builder and lean on us for help along the way.

# data[].attributes.attachment_link.title
Weebly is the easiest way to create a website, store or blog

# data[].attributes.attachment_link.description
Weebly's free website builder makes it easy to build a website, blog, or online store. Find customizable designs, domains, and eCommerce tools for any type of business using our website builder.

# data[].attributes.attachment_link.title
Your website, your business, your future｜Wix.com

# data[].attributes.attachment_link.description
It starts with a website. Build on a platform that gives you the freedom to create, design, and grow online exactly the way you want.

# data[].attributes.body
Create your Weebly or Wix site and add your about me! Include your BMI.

It should be similar and include all the same information as the example.

About Me Checklist:
❏title

❏photo

❏full name

❏age

❏weight

❏height

❏BMI

other? favourite exercise? favourite food? fun fact?

# data[].attributes.headline
Lesson 2 - Calculating Nutrients in Food

# data[].attributes.subject
Lesson 2 - Calculating Nutrients in Food

# data[].attributes.body
Use this graphic to help you estimate the portion sizes of your food.

# data[].attributes.body
You can use this website to help you calculate nutrients in your food.

# data[].attributes.attachment_link.description
The Nutritionix database is the largest verified nutrition database in the world. It currently includes over 500K food products from the US and Canada.

# data[].attributes.headline
Working on your Keeping Healthy Blog - Daily Meals

# data[].attributes.subject
Working on your Keeping Healthy Blog - Daily Meals

# data[].attributes.body
You will have some class time to work on your Keeping Healthy Blog.

Daily Meals Page Checklist:
❏Day of week and date (e.g. Monday, April 13)

❏Meal name and time (e.g. Breakfast 6:30am)

❏List of food in the meal (e.g. 1 fried egg+1 pc. toast)

❏Total Calories and breakdown (e.g. 86+202 = 288)

❏Total Calories from Protein and breakdown (e.g. 32+31 = 63)

❏Total Calories from Fat and breakdown (e.g. 52+46 = 98)

❏Total Calories from Carbs and breakdown (e.g. 2+125 = 127)
❏Total Sodium and breakdown (e.g. 253 mg+278 mg = 531mg)

❏Total ​Sugar and breakdown (e.g. 0.22 g + 1.28 g =  1.5 g)
❏TOTAL CONSUMPTION for the day (Total Calories, Total Protein, Total Fat, Total Carbs, Total Sodium, Total Sugar, Total Water)

Units of measurement:

1. Total calories and calories from protein, fat and carbohydrates are in kcal.

2. Sodium is measured in milligrams (mg).

3. Sugar is measured in grams (g).

4. Water is measured in liters (l).

5. Conversion: 1 kilojoule = 0.239006 kcal

6. Conversion: Carbohydrates = 4 calories per gram, Protein = 4 calories per gram and Fat = 9 calories per gram.

# data[].attributes.attachment_link.readable_text
The Healthy Eating Food Pyramid

Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the most. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce fat/ oil, salt and sugar. Trim fat from meat before cooking. Cook with low-fat methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These can help us achieve a balanced diet and promote health.

How much of different kinds of food should I eat to stay healthy?

Eat the Right Food

Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs.

Eat the Right Amount

Neither eating too much nor too little is good for our health. Every day, we need a specific amount of nutrients to maintain optimal health. If we do not eat enough, malnutrition or symptoms of nutrient deficiency are likely to develop. In contrast, excessive intake can result in over-nutrition and obesity. Therefore, we have to eat the right amount of food to stay healthy.

Eat Most - Grains

Eat More - Vegetables and fruits

Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and alternatives

Eat Less - Fat/ oil, salt and sugar

Drink adequate amount of fluid (including water, tea, clear soup, etc) every day

Food Exchange List:

1 bowl of grains is equivalent to:

Cooked rice, 1 bowl

Cooked rice noodles, 1 bowl

Bread, 2 slices

1 serving of vegetables is equivalent to:

1 serving of fruit is equivalent to:

Medium-sized apple, 1 piece

Kiwifruit, 2 pieces (small-sized)

1 tael of meat is equivalent to:

1 serving of milk and alternatives is equivalent to:

Low-fat milk, 1 cup

Low-fat cheese, 2 slices

Low-fat plain yogurt, 1 pot (150g)

Remarks

1 tael is approximately equivalent to 40 grams (raw meat).

1 bowl is approximately equivalent to 250-300ml

1 cup is approximately equivalent to 240ml

The above recommendations are intended for healthy individuals only. Those with chronic diseases and specific nutritional needs should consult their family doctors and dietitians for individualised dietary recommendations.

# data[].attributes.attachment_link.title
Centre for Health Protection, Department of Health - The Food Pyramid - A Guide to a Balanced Diet

# data[].attributes.attachment_link.description
The Healthy Eating Food Pyramid Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the most. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives.

# data[].attributes.body
Use the information page from CHP to create your own food pyramid.

You must include the correct amount of portions for each nutrient.

Add your food pyramid to your about me page next to the RDA.

# data[].attributes.attachment_link.title
EXIT TICKET - Balanced vs Unbalanced diet

# data[].attributes.body
Research a disease that is caused by an unbalanced or unhealthy diet.

You could choose one of the examples below or your own.
• Rickets
• Scurvy

• Pellagra
• Kwashiorkor
• Goitre
• Obesity

# data[].attributes.headline
Working on your Keeping Healthy Blog - Summary

# data[].attributes.subject
Working on your Keeping Healthy Blog - Summary

# data[].attributes.body
You will have some class time to work on your Keeping Healthy Blog.

Summary Page Checklist:
❏Table format

❏Total calories and nutrients for each day included

❏Indicated areas that were over or under the RDA

❏Neatly and precisely done

# data[].attributes.headline
Working on your Keeping Healthy Blog - Reflection

# data[].attributes.subject
Working on your Keeping Healthy Blog - Reflection

# data[].attributes.body
You will have some class time to work on your Keeping Healthy Blog.

The reflection is to be completed after all days have been recorded.

What is included in the reflection?

1. Comment on your daily diet and exercise.

2. Did your diet match the RDA?

3. If it matched the RDA, do you intend to continue? If it didn't match the RDA, what are you going to do about it? Which foods made you go over the RDA?

4. Did you start and maintain an exercise routine? Why or why not?

5. Were you able to consistently follow the exercises you planned to do?

6. What are the health benefits of your current diet and exercise routine?

7. What are the health consequences of your current diet and exercise routine?

8. What important insights (knowledge) did you learn from the class activities and discussions?

Reflection Page Checklist:
❏Detailed reflection of meals and exercises over X days

❏Compared with the RDA

❏Indicated health benefits and/or consequences of current diet and lifestyle

❏Logically organised and clear