Active Health 10 – My Lifestyle Project
CASE STUDY: Explore your lifestyle and overall health. How do your choices about food and
activity affect how you live a healthy life?
Project: Due date _______________________
Title page: include the title of your project and your name
Written paragraphs for each section, pictures and examples from each section of your case study
Links to all websites can be found in the Library/Catalogue tab/Visual tab/PE10
Part One: Tracking Your Eating Habits
1. What do you eat?
For one typical day keep track of everything you eat. This includes
breakfast, lunch, dinners, snacks and drinks!!
Use the website http://www.thecaloriecounter.com/ to calculate the
nutritional value of everything you have eaten. Record the total
calories, and grams of fat, carbohydrates and protein.
2. Write a diet report
Describe your eating patterns Consider the following:
 How many times do you eat a day?
 What types of food and drink do you consume?
 How often do you eat out?
 Do you cook for yourself?
 Do you consider yourself a healthy eater?
 From your day’s food calculate what percentage of total
calories you are getting from carbohydrates/fats/protein?
Food/Drink
Fat
x9
Carb
x4
Prot
x4
Calories
Total
% = total/calories
3. Setting Goals.
Evaluate how you are doing, based on Canada’s Food Guide. Do you want to change your eating
habits? Setting goals is an excellent way to increase motivation to make healthy lifestyle changes.
 How many calories should you be getting in one day? See Healthy Calculator website
(http://www.healthycalculators.com/calories-intake-requirement.php). The recommended ratios
are 50-60% carbohydrates; 30% fats and 20% protein. How does your day’s intake compare
with recommended levels?
 In general, how do your food choices fit into the Canadian Food Guide? Are you meeting these
recommendations? (Website: http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/foodguide-aliment/print_eatwell_bienmang-eng.pdf)
4. Create a menu.
 Make and print a model menu for one day using
the Canada’s Food Guide on-line tool “My Food
Guide”: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php
Part Two: Tracking your Activity Levels
Record the activities you participate in for two average days, and the time you spent on each
activity. Decide if the activity was active or sedate.
Active
Activity
Sedate / Inactive
Estimated Time
Active or Sedate
1.
2.
3.
1.
2.
3.
Total time spent being active: __________ (mins or hours?)
Total time spent being sedate: __________ (mins or hours?)
1. Write a description of your activity patterns. Include your exertion levels (high/medium/low
intensity), as well as the duration (length of time). In your write-up, also consider these questions:




What do you do for fun and with your spare time – active and non-active activities?
Why do you like to do these activities?
How long have you been doing these activities?
What changes might you consider making to have a healthier outcome?
2. Provide information about your recommended weight based on age, height and gender. Use the
body mass index (BMI) charts provided in the What Health website
(http://www.whathealth.com/bmi/chart-imperial.html)
 Examine and report how you compare/fit into the data. Remember that these charts do not
take into account individual circumstances and differences (e.g. muscle mass is heavier than
fat)
3. Make a Cardiovascular Exercise Plan
 Describe the benefits of physical activity for weight, energy balance and overall health.
 According to Canada’s Physical Activity Guide, teens between the ages of 14 – 18 should be
active for 90 minutes per day!! How do you compare to these standards?
 What changes can be made to improve your activity levels? You may wish to look at the
Nutristrategy website (http://www.nutristrategy.com/activitylist4.htm) chart indicating how many
calories we burn doing various activities.
 Make a SMART plan to increase your physical activity this month by at least 30 minutes and to
decrease non-active time. Remember, physical activity should include a combination of
endurance, flexibility, and strength building activities.
Specific:
What do I want to do?
I should describe exactly what I would like to achieve.
Measurable: How much and how often will I do it?
I will indicate a quantity, like number of times, duration and frequency, for the
goal.
Attainable:
How will I do it?
I should figure out ways in which my goal can be reached. My attitudes, abilities,
skills and supports should be well-matched to the goal I am trying to achieve.
Realistic:
Can I do it?
My goal should be something I am willing and able to commit to working towards.
It should be challenging, but not so much so that I will not be able to achieve it.
Timely:
When will I do it?
I will specify a time period (or time frame) during which I will work towards this
goal. I will decide when I want to start working on it and by when I would like to
have achieved it.
Part Three: Recreation Activities (Choose option A or B)
Option A: Research and provide some information about recreational activities that interest you or
are available in your community. You might wish to refer to that Nutristrategy chart above.
Option B: If you already participate in recreational activities, please record what they are and provide
some specific information about them. You might wish to refer to that Nutristrategy chart above.
Part Four: Stress Management Plan


Explain how stress has consequences on health.
What things can you do to reduce your stress levels?
Part Five: What happens in Five Years?
What predictions can you make for yourself in five years if you follow your plans and
recommendations?