Form Topic

: 2 Intelek : A Healthier You 1. to understand what a healthy lifestyle is 2. to describe a friends health routine 3. to prepare brochures

Goals :

L.O.C s :

1. describe and explain orally 2. read aloud and text completion 3. taking part in a conversation 4. prepare health brochures

Teaching Aids: Newspaper, worksheet, sample brochures and print out materials from the net Set Induction (10 minutes) a) Students are requested to cut out any 5 pictures they like from the newspaper. (Group work) b) Role play (presented by Form 3 students) c) Students take down notes from the role play d) Students answer wh questions orally e) Teacher introduces the topic Activity 1 (10 minutes) 1. a) Talk about what is a healthy life style and unhealthy life style b) Students are requested to use the pictures that had been cut out earlier and relate it to the topic using their creativity. Activity 2 (10 minutes) 2. a) Students read silently and at the same time will fill in the blanks with suitable words. b) Read aloud c) Answer to wh questions orally Activity 3 (10 minutes) 3. a) Teacher writes a few questions on the board b) Pair work students take part in a conversation and use the questions to gather information. b) Students tell the class about their friend s health routine. Activity 4 (30 minutes) 4. a) Teacher shows sample brochures to students a) Group work students prepare a brochure on tips to a healthy life style in each group. Closure (10 minutes) a) Students are asked to take a pledge to stop taking, for instance sweet food.

SAMPLE WORK SHEETS FROM WORKBOOKS

Good afternoon fellow students, today I am going to give you a few ideas on how to _________ a healthy lifestyle. There are some simple _______ that you can follow easily. Firstly, eat __________ meals every day. Make sure you eat fresh vegetables, meat or fish with your rice or bread. Enjoy the many different kinds of fruit that we have. Do not eat a lot of fried food or fast food. Remember also to drink a lot of water. Drink at least 8 glasses every day. ___________ regularly. You can do ________ exercises such as walking or riding a bicycle. You do not have to join expensive clubs. Climbing the stairs instead of taking the lift is a good form of exercise. Walk to all the nearby places instead of waiting for a bus. Be ____________. Have some ____________ that you enjoy. Play a musical instrument or learn a new skill from a friend. This kind of activity will keep you feeling _________ and alive. Do not forget to count your blessings. Be _________ that you have a good family and friends and can ________ many things in life. Help other people who need help as this will make you feel ________. Go ahead and lead a full life by living a healthy lifestyle.

Having a ___________ diet is ____________ for your health. A balanced diet means eating the right food in the __________ amount. By eating ___________, you will have a healthy body. A balanced diet __________ the food pyramid. It means that you should eat food in theright ____________. Your diet should consist mainly of vegetables and cereals such as rice, wheat and corn products. You should also eat more fruit. Eat more fish as it is good for the body. Eat dairy products and carbohydrates such as sugar and starch in ____________. Milk is good for the body but it is better to drink low fat milk as it contains less fat. ____ _______ on food that contains too much fat as this will make you put on ___________. Fat is also bad for the _________. Eat less meat and fast food as they contain too much _____________. Meat also takes longer to ____________. If you have a balanced diet, you will be much ___________ as you will get the right amount of vitamins, minerals and energy-giving nutrients. You will not feel tired and weak if your food contains the right nutrients. You will also not put on too much weight but at the same time you will have enough ___________ to do your work.

USEFUL NOTES FROM THE NET

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it? The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes. Exercise One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference. Just adding a little movement to your life can: Reduce the risk of heart disease, stroke and diabetes Improve joint stability Increase and improve range of movement Help maintain flexibility as you age Maintain bone mass Prevent osteoporosis and fractures Improve mood and reduce symptoms of anxiety and depression Enhance self esteem Improve memory in elderly people Reduce stress So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity. Simple Ways to Move Your Body You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories. Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch. Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work. Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order. Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy. Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

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Eating Well Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat: Eat more fruit. Add it to your cereal, your salads or even your dinners Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks. Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories. Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet. Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

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Living a healthy lifestyle

Its important that people start investing in their future health now. Its sad that heart disease, hypertension, diabetes, cancer and osteoporosis are robbing so many of the joys that life can bring. Often, sufferers wished they had protected their health a whole lot better. Given the chance to wind back the clock, they would certainly have lived life differently. For the rest of us who still have our health, we would do well to be more mindful and to invest in a lifestyle that ensures long-term health. Lets start by watching our diet. Below are relevant recommendations and tips from the Malaysian Dietary Guidelines (MDG) 2010.
Veggies lower the risk of disease.

Go low fat Limit intake of food high in fats and minimise fats and oils in food preparation. Minimise intake of deep-fried foods and organ meat. Limit cholesterol-raising coconut oil, santan, ghee and butter, as well as margarines and shortening made from hydrogenated fats. Cut back on dishes that use excessive oils and fats (e.g. fried rice, nasiminyakand sambaltumis).

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Less sweet Consume food and beverages low in sugar. Cut down on products that have sugar at the top of their ingredient list. Replace sweet desserts with healthier options like fruits. Choose plain water rather than soft drinks, syrup or cordial. Ask for less sweet or kurangmanis when ordering beverages.

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Less salty Choose and prepare food with less salt and sauces.

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Use natural herbs and condiments (like garlic, onion, curry powder, pepper, lemongrass, vinegar and lemon) to flavour food. Choose products labelled as having less salt/sodium. If you are already using salty sauces and flavouring condiments (e.g. monosodium glutamate, oyster sauce, belacan, cincaluk), do not add any more salt. Reduce intake of salty foods such as salted fish, salted egg, salted vegetables and highsodium snacks.

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Fibre Most food with fibrecontain antioxidants that help protect against diseases. Eat wholegrain or wholemeal products (fortified breakfast cereals, brown rice or wholewheat spaghetti) at every meal. Add beans, barley, oats or lentils to your cooking and baking. Fruit & veggies Fruits and vegetables provide vitamins, minerals and phytochemicals that help lower the risks of certain diseases Eat three servings of vegetables and two servings of fruits every day. Take fruits with edible peel or edible seeds (guava, pears, apples, prunes and berries) as these are high in fibre. Have different coloured fruits and vegetables each time. Calcium Milk and milk products are essential for maintaining healthy bones. Consume milk and milk products every day. Add milk to beverages and breakfast cereals. Increase your calcium intake with sardines, ikanbilisand high-calcium vegetables like broccoli, and green and french beans. Health calls for a total lifestyle concept. So, besides eating right, youd do well to exercise every day. While youre at it, why not try quitting the cigarettes and alcohol, too? Your body will thank you for it.

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Diseases to watch for Heart disease and stroke are the No 1 killer disease in Malaysia. The disease occurs when fatty plaques clog up the arteries and cut off blood flow to the heart or brain. It is estimated that one in every four adult Malaysians die from a heart attack or stroke, succumbing to the combined fatal effects of high cholesterol, a blood clotforming tendency in the bloodstream, stress and hypertension.

Most people with high blood pressure usually do not experience any symptoms. If untreated, high blood pressure can lead to stroke, heart attack or kidney failure. As many as three in every 10 adult Malaysians may have high blood pressure. Characterised by persistently high blood glucose levels, diabetes is a serious disease that can lead to heart attack, high blood pressure, stroke, kidney failure, blindness, nerve damage and gangrene of the foot, resulting in leg amputation.

About one in every 10 adult Malaysians may be afflicted with diabetes. It is believed to afflict one in every four people in the 50-64 age group.

Cancer is the No 2 cause of death globally. Nearly 70,000 new cancer cases were diagnosed among Malaysians in Peninsular Malaysia between 2003 and 2005, according to a report published by the National Cancer Registry. In Malaysia, breast and colorectal cancers are most common in women and men, respectively. steoporosis robs bone of its density, quality and strength, often resulting in fractures at the hip, wrist and spine. Over one million Malaysians may be at risk of osteoporosis, 80% of which are women. It is estimated that one in three women over the age of 55 suffers from osteoporosis.