Cornerstone Assessment Piece 6

‘A Healthy Balance’

By Sarah Allen 8.2

Daily Diet Program

Monday

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

Monday 2 pieces of wholemeal or multigrain bread1 glass of orange juice or low fat milk.

1 sandwich with salad (and if you want, tuna)A piece of fruit or a fruit smoothie.

Minestrone soup

low fat yoghurt or piece of fruit.

TuesdayDay Breakfast Lunch Dinner Snacks

(if you’re hungry)

Tuesday 1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk.

1 sandwich with contents of your choice. A piece of fruit

Risotto rice - chicken,spinach and red capsicum, topped with reduced-fat cheese

Muesli barFruit salad

Wednesday

Wednesday Fruit salad Baked beans with 2 slices of toast

Spaghetti with a vegetable based sauce with lean mince meat

Fruit Muesli bar

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

Thursday

Thursday Omelette – ham and reduced fat cheese

1 sandwich with saladApple

Roast chicken – skinless lean breastRoast vegetables

Fruit Lightly salted, lightly buttered popcorn

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

Friday

Friday 2 slices of raisin toastGlass of orange juice

1 toasted chicken and cheese sandwichMandarin

Jacket potatoes with coleslaw

Sesame snapsRaw vegetables (eg. Carrot, cucumber etc.)

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

Saturday

Saturday 1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk.

2 rice or corn cakes with honeyPiece of fruit

Breast chicken satay skewers with salad.

Orange and poppyseed muffins with low sugar.Fruit and raw vegetables

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

Sunday

Sunday 2 slices of wholegrain or multigrain bread1 glass of orange juice

1 sandwich with your choice of fillingMuesli bar

Roast beef with roast vegetables

Fruit Lightly salted, lightly buttered popcorn

Day Breakfast Lunch Dinner Snacks(if you’re hungry)

7 reasons to maintain a healthy diet….

1. You will feel better on the inside2. Eating well maintains a healthy weight3. You will have more energy4. You will be more motivated to exercise5. Eating well can lead to better sleep6. Healthy diets decrease the chance of

developing diseases7. Eating well will reduce the chance of

having a heart attack.

Daily Exercise Program

Monday

Day Activity

Monday Play a sport of your choice for about an hour. Eg. Basketball, netball, tennis, etc.

Tuesday

Tuesday Go for a light jog around the block. Don’t go for more than half an hour.Do some muscle strengthening activities including squats, push-ups, and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.

Day Activity

Wednesday

Wednesday Play a sport of your choice for about an hour. Don’t forget to stretch before and after.

Day Activity

Thursday

Thursday Ride your bike around a couple of blocks or around a track. Do some muscle strengthening activities including squats, push-ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.

Day Activity

Friday

Friday Take your dog for a walk after school or go for a walk yourself. It’s a great way to relax after a week at school.

Day Activity

Saturday

Saturday Go for a swim at the local pool. Do some serious swimming for about half an hour, resting when you want, then you can just chill in the pool with family or friends. Do some muscle strengthening activities including squats, push-ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.

Day Activity

Sunday

Sunday Take a day to relax. Go for a gentle jog, walk, bike ride or play your favourite sport for a while. Do this in between homework, so you get a break.

Day Activity

7 reasons to exercise….

1. You can lose weight2. Exercising helps prevent disease3. Exercising enhances your state of

mind4. You energy levels will rise5. Exercise improves your determination6. Exercising boosts your self esteem7. Exercising will give you a happier,

healthier life.

My Exercise Video....

To Play Video: Position cursor over black screen and click 3 times.

My Results.....

Would you normally eat 5 serves of vegetables per day? YesNoSometimes

Would you normally eat 3 serves of fruit per day? YesNoSometimes

If you had to, would you be able to run 2 laps of an

oval?

Yes No0

2

4

6

8

10

12

14

16

18

Series1

Do you play a sport?

Yes

No

0 2 4 6 8 10 12 14 16 18 20

Series1

How vigorous is your exercise?HighMediumLow

Healthy lifestyles?

Failing to have a balanced healthy lifestyle can lead to serious health

problems such as heart attacks, blocked arteries, stroke, obesity, liver cancer,

diabetes and malnutrition.

According to research, experts believe that one quarter of all cancer deaths are caused by unhealthy diets and obesity

You need more reasons?

Research also shows that half of all people don’t know that having an unhealthy lifestyle

increases their risk of developing cancer.

Not exercising regularly can lead to Type 2 diabetes.

Heart attacks are the leading cause of death worldwide, and one of the main risk factors

is obesity.

Thanks For Watching

By Sarah Allen 8.2

Collaborative Unit 2010