Healthy Living Challenge By: Fariha Hossain Rm 113 [2017]

Definitions:~ Sedentary: when you are sitting still, without moving Active: when you are moving and your heart rate goes up Calories: the amount of energy that is stored in food Healthy Eating: when you eat natural/ organic foods, and you avoid foods that have a lot of trans and/ or saturated fats.

Week 1 Sample Breakfast: 7:50 a.m. 1 glass of 1% milk~ 105 calories Lunch: 11:45 a.m. 1 cup pasta with ⅙ cup pasta sauce and ¼ cup beef~ 488 calories Dinner: 6:45 pm ½ cup of rice~ 130 calories ¼ plate of chicken with a little gravy~ 194 calories ½ cup of boiled vegetables (broccoli, cauliflower, spinach, okra)~ 59 calories Snacks: 4:00 pm 1 apple~ 52 calories Activities: 7:30- 8:15 pm Just Dance Glasses of Water: 4 glasses Hours of Being Sedentary: 7 and a ½ hours

Observations and Patterns If I... Over the seven day period, I noticed that; I have almost the same dinner every day, same with lunch; I am active for around the same period of time, mostly everyday; I have the same, small breakfast every morning; I don’t drink a lot of water; I ate mostly at dinner (6:45 pm); I don’t have much energy, until I eat lunch. do a variety of activities, then I wouldn’t get bored and bail easily. have a larger breakfast, then I would have more energy throughout the day.

Week 2 Sample Breakfast: 6:45 a.m. 1 glass of 1% milk~ 105 calories 1 piece of whole wheat bread~ 270 calories Lunch: 11:45 a.m. Lasagna~ 135 calories Dinner: 6:45 pm ½ cup of rice~ 130 calories ¼ plate of chicken with a little gravy~ 194 calories Snacks: 4:00 pm 1 apple~ 52 calories Activities: 7:30- 8:00 pm Indoor volleyball Glasses of Water: 6 glasses Hours of Being Sedentary: 7 and a ½ hours

Observations Over the seven day period, I noticed; having a larger breakfast, gave me more energy throughout the day; drinking more water made me stay hydrated; being involved in a different activity, every other day, made me feel less bored, and made it harder or me to bail on the activity.

Conclusions I can come to the conclusion that; I eat from all the food groups, everyday, but I don’t eat enough of a few food groups; I am active everyday, but I do not meet the daily need of exercise; having a large breakfast, every morning, gives me more energy throughout the day; I don’t ever get my daily need of water; I eat most at dinner, which is at 6:45 pm everyday; I am most active at 7:30 pm- 8:00 pm.

Recommendations I would recommend to other 12 and 13 year olds that; when being active, play something fun so you have fun and get your daily need of exercise; even when you’re in a rush to go to school, and even if you’re not in the mood to eat breakfast, eat something so you have energy throughout the day; try to get at least 1 hour of activity each day; when you’re eating, try to get each food group in your meal.

THANK YOU FOR READING By: Fariha Hossain Mr. Matthews’ Class 2016-17 Press space once…