Package A

What is Eating to Live

A. We eat to participate in activities that we need, enjoy, and encounter on a daily basis.
B. Activities that guide how we Eat
a. Sports
b. Fitness
c. Health
d. Career
e. Hobbies
C. Physical Energy Activities
a. High Energy Activities
i. Activities that require high physical exertion for an extended amount of time.
1. Examples: Competitive Sports, Extreme Sports, Construction, Drilling Mountain
Climbing, Power Lifting, Treading water, Manual Lawn Mowing, Heavy lifting career/
jobs
b. Moderate Energy Activities
i. Activities that require moderate of physical exertion for an extended amount of time or burst of
moderate activity over time.
1. Examples: Biking, Skating, Trail runs, Aerobic classes, Swimming laps, Hiking, Farming,
Military Training, Recreational Sports, Cardio Equipment, Shoveling snow, horseback
riding
c. Low Energy Activities
i. Activities that require low physical exertion of physical exertion for an extended amount of time.
1. Examples: House Work, Walking, Stretching, Fishing, Extended sitting careers/ jobs, Golf.
D. Sedentary Energy Activities
a. These activities require very little energy and we want to balance them out with good activities to
prevent health issues.
b. How does this effect your body?
i. Body doesn’t burn as much energy (stores energy)
ii. Lose Muscle size and strength (no energy to move our body)
iii. Get sick easier (sick longer)
iv. Reduce hormone function (bad reactions in body).
c. Examples: Video games, Inactive TV, Computer, Reading, Writing, Game night,
d. Though some things we need and enjoy are great for other aspects of living we just want to balance the
Physical Energy and Sedentary Energy
i. Examples: Social-Human to Human, Learning, Cultural Experiences
Activity
Healthy for Life Contract
What is Food Energy
A. Carbohydrates
a. Goes into your mouth as [type] and breakdown into energy (glycogen).
b. Types:
i. Grains: Fastest source of energy + moderate fiber
1. Activities: Long distance runs, Short distance sprints
ii. Veggies: Slowest source of energy + high fiber
1. Activities: Gardening, walking
iii. Fruit: Moderate source of energy + high fiber
1. Activities: Swimming, hiking
B. Protein
a. Goes into mouth as [type] and breakdown into energy (amino acids).
b. Type: Complete
i. Meats: Great source for rebuilding muscle
1. Activities: Moderate to Heavy Resistance, sports
c. Type: Incomplete
i. Beans/ Nuts: Great source for rebuilding muscle and combining fiber and or fats.
1. Activities: Moderate to Light Resistance, hiking, boxing
C. Fats
a. Goes into mouth as [type] and breakdown into energy (glycerol).
b. Solids:
i. Nuts: Slow source of energy + high fiber
1. Activities: Middle distance runs,
c. Liquids
i. Oils: Moderate source of energy + low fiber
1. Activities: Bike Riding,
D. Water
a. Goes into mouth as [water] and transports energy to (energy required).
i. Types
1. Fruit Infused Water: High Water + Moderate Sugar Energy
2. Veg Infused Water: High Water + Low Sugar Energy
3. Fruit Juices: Low Water + High Sugar Energy
4. Tea/ Coffee: High Water + Energy Boost (Macronutrients)
5. Sports Drinks: High Water + High Sugar Energy + Energy Boost
6.
E. Micronutrients
a. Vitamins: Needed to energize your immune & nervous system
b. Minerals: Needed to energize your building structures in body.

Activity
Food Color
Food Colors
Food is the source of energy and provide different benefits to the functions of our body. This is the primary reason to eat
different types of food to maintain a energy balance. There are 7 main food colors that provide different functions for
the body:
1. Yellow: Brain & Digestion: Primarily Energy Source: Fruits / Veggies
2. Red: Heart & Muscle Health: Primarily Energy Source: Fruits / Veggies
3. White: Immune Health: Primarily Energy Source: Fruits / Veggies / Grains (Starch)
4. Blue: Bone Health: Primarily Energy Source: Fruits / Veggies
5. Orange: Eye & Skin Health Primarily Energy Source: Fruits / Veggies / Grains (Starch)
6. Green: Disease Prevention: Primarily Energy Source: Fruits / Veggies
7. Brown: Muscle Health: Primarily Energy Source: Protein / Fats (Nuts)

Activity
Matching

Survival Plate
There are 3 types of plates that will bring energy in. Each plate represents strategies that assist in the types of activities
you participate in and health goals.
1. High energy plate
a. Activities that require high energy
b. Weight gain
2. Moderate energy plate
a. Activities that require moderate energy
b. Maintain weight
3. Low energy plate
a. Activities that require moderate energy
b. Weight loss

Activity
Create my plate

Know the Count

Knowing the caloric intake of nutrients is key when understanding the total calories of an item.
Energy Nutrient: Carbohydrates: 1g = 4 kcal
Protein: 1g = 4 kcal
Fats: 1g = 9 kcal

Taste Enhancers: Salt

Sweet

Activity
Know the count
Read food label
Find total amount per item
Categorize food
Estimate Nutrient value
Package B

Package C