Dunoon Grammar School – English Department

Experiences and Outcomes

English

Literacy

Health & Well-being

Physical Activity and health

I can explain why I need to be active on a daily basis to maintain good health and try to achieve a good balance of sleep, rest and physical activity.

HWB 2-27a / HWB 3-27a
Nutrition

By applying my knowledge and understanding of current
healthy eating advice I can contribute to a healthy eating plan.

HWB 2-30a

Food and the Consumer

By investigating food labelling systems, I can begin to understand
how to use them to make healthy food choices.

HWB 2-36a

In this unit you will learn about the steps that you can take to keep your heart healthy.

  • You will learn about healthy eating and the importance of exercise.
  • You will have the opportunity to keep track of what you eat and what you do. For a week, you will keep a log of:
  • What you eat
  • What you do
  • You will create a brochure (physical or on-line) that shows where to eat healthily and where you can engage in rewarding physical activities.

You may wish to include your family and friends in this activity – it is important that our loved ones lead a healthy and active life!

Self-Assessment

Before (INCLUDE AN ‘AND AFTER’)

Strongly
Agree / Agree / Disagree / Strongly
Disagree
I consider myself as having a healthy lifestyle / 4 / 3 / 2 / 1
Strongly
Agree / Agree / Disagree / Strongly
Disagree
I know what is needed to have a healthy lifestyle / 4 / 3 / 2 / 1

Tasks

Home survey on smoking

Home survey on exercise

Home survey on healthy eating

Poster identifying activities in Dunoon/links (Sustrans) (using persuasive language) MAP?

Identifying Healthy Places to Eat (MAP)

What is coronary heart disease?

Let’s begin with some statistics…

  • Coronary heart disease (CHD) is the UK's biggest killer, causing around 73,000 deaths every year.
  • That's an average of 200 people every day, or one every seven minutes. Almost 1 in 6 men and 1 in 10 women die from coronary heart disease, but things could be very different.
  • Around 23,000 people under the age of 75 die from CHD in the UK each year, and most of these deaths are preventable. There are plenty of simple steps you can take to reduce your risk of heart disease.

Coronary heart disease (CHD) happens when the blood supply to your heart muscle is reduced because the arteries taking blood to your heart become narrow or get blocked. This is caused by a gradual build-up of porridge-like fatty deposits inside your arteries.

What increases your risk of heart disease?

There are several factors that increase your risk of developing CHD,

  • Smoking
  • High fat and high sugar diets
  • Not taking regular exercise

But there's plenty you can do to reduce your risk:

  • by quitting smoking
  • maintaining a healthy weight
  • eating a healthy, balanced diet
  • keeping active

A healthy, balanced diet and regular physical activity can help you keep your weight, blood pressure and cholesterol at healthy levels, and improve your heart health.

A healthy lifestyle can also lower your risk of developing type 2 diabetes, a risk factor for CHD, and help prevent other health problems, such as kidney disease and some cancers.
What is a healthy heart?

The normal heart is a strong, hard-working pump made of muscle tissue. It's about the size of your fist.

The heart has four chambers (Figure A).

The upper two chambers are the atria, and the lower two are the ventricles. The chambers are separated by a wall of tissue called the septum. Blood is pumped through the chambers, aided by four heart valves. The valves open and close to let the blood flow in only one direction.

What is anunhealthy heart?

Coronary heart disease (CHD) is when your coronary arteries (the arteries that supply your heart muscle with oxygen-rich blood) become narrowed by a gradual build-up of fatty material within their walls. The fatty material is called atheroma.

In time, your arteries may become so narrow that they cannot deliver enough oxygen-rich blood to your heart. The pain and discomfort you may feel as a result is called angina.

Figure B

If a piece of atheroma breaks off it may cause a blood clot (blockage) to form. If it blocks your coronary artery and cuts off the supply of oxygen-rich blood to your heart muscle, your heart may become permanently damaged.

This is known as a heart attack.
What is healthy eating?

A healthy, balanced diet can help reduce your risk of CHD.

You should try to eat:

  • at least five portions of different fruit and vegetables
  • plenty of starchy foods, especially wholemeal bread, brown rice and pasta
  • some meat, fish, eggs, beans and other non-dairy sources of protein
  • some milk and dairy foods – choose lower-fat varieties
  • just a small amount of food and drinks high in fat, sugar, or both

Fruit and Vegetables
Eat at least five portions of a variety of fruit and vegetables a day. They're a good source of fibre, vitamins and minerals. There are lots of tasty ways to get your 5 A DAY, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries.

Salt
To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking. Once you get used to the taste of food without added salt, you can cut it out completely.

Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g. Adults should eat less than 6g of salt a day in total – that's about one teaspoon.

Fish
Eat fish at least twice a week, including a portion of oily fish. Fish such as mackerel, sardines, fresh tuna and salmon are a source of omega-3 fats, which can help protect against heart disease.

Saturated Fat
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease. Choose leaner cuts of meat and lower-fat dairy products like 1% fat milk over full-fat (or whole) milk.

Eat More Fibre
Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.
Food Labelling

Back/Side

Nutrition labels are often displayed as a panel or grid on the back or side of packaging. For example, the image below shows the nutrition label on a loaf of white bread.

Front

Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food. This is very useful when you want to compare different food products at a glance.

Front-of-pack labels, such as the label in the above image, usually give a quick guide to:

  • energy
  • fat content
  • saturated fat content
  • sugars content
  • salt content

These labels provide information on the number of grams of fat, saturated fat, sugars and salt, and the amount of energy (in kJ and kcal) in a serving or portion of the food. But be aware that the manufacturer's idea of a portion may be different from yours.

Red, Amber and Green Colour Coding

Some front-of-pack nutrition labels use red, amber and green colour coding.

Colour-coded nutritional information, as shown in the image above, tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt.

  • red means high
  • amber means medium
  • green means low

In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label, you know straight away that it's a healthier choice.

Amber means neither high nor low, so you can eat foods with all or mostly amber on the label most of the time.

But any red on the label means the food is high in fat, saturated fat, salt or sugars, and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Today’s task: Green for a Day

You are to keep a log of everything that you eat, attempting to ‘stay in the green’

Date:

Energy / Fat / Saturates / Sugars / Salt
Total

Using what you have learned, you should have an understanding of Healthy Eating.

TASK:

You are to list the number of options in Dunoon and Cowal for you, your friends and family to eat healthily. You should list:

Location

What healthy options are available:

Example:

Why do we need to exercise?

To maintain a basic level of health, children and young people aged 5 to 18 need to do:

at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis

on three days a week, these activities should involve exercises for strong muscles, such as push-ups, and exercises for strong bones, such as jumping and running

Many vigorous activities can help you build strong muscles and bones, including anything involving running and jumping, such as gymnastics, martial arts and football.

Children and young people should reduce the time they spend sitting watching TV, playing computer games and travelling by car when they could walk or cycle instead.

Self-assessment Time

Strongly
Agree / Agree / Disagree / Strongly
Disagree
I exercise regularly (60 minutes of physical activity every day) / 4 / 3 / 2 / 1

Using what you have learned, you should now identify opportunities for engaging in exercise/

TASK:

You are to list the number of options in Dunoon and Cowal for you, your friends and family to eat healthily. You should list:

Location

What healthy options are available:

You should be able to categorise them as Slow, Moderate, Active

Example:

How Do I Find & Check My Pulse?

You can check your pulse by counting how many times your heart beats in a minute. This is also known as your heart rate.

Your heart rate can vary, depending on what you're doing. For example, it will be slower if you're sleeping and faster if you're exercising.

You can find your pulse in places where an artery passes close to your skin, such as your wrist or neck.

To find your pulse in your wrist:

  • hold out one of your hands, with your palm facing upwards and your elbow slightly bent
  • put the first finger (index) and middle finger of your other hand on the inside of your wrist, at the base of your thumb
  • press your skin lightly until you can feel your pulse – if you can't feel anything, you may need to press a little harder or move your fingers around

To find your pulse in your neck, press the same two fingers on the side of your neck in the soft hollow area just beside your windpipe.

How Do I Calculate My Heart Rate?

When you find your pulse, either:

  • count the number of beats you feel for one full minute
  • count the number for 30 seconds and multiply by two

The figure you get is the number of times per minute your heart is beating. It's known as your resting heart rate, as long as you've been resting for at least five minutes before checking your pulse.

How Do I Calculate My Heart Rate?

Most adults have a resting heart rate of 60-100 beats per minute (bpm).

The fitter you are, the lower your resting heart rate is likely to be. For example, athletes may have a resting heart rate of 40-60 bpm or lower.

5 A Day

Here’s an example

Breakfast / Lunch / Snacks / Evening
Meal / Total
Sunday / / / / / 5
Breakfast / Lunch / Snacks / Evening
Meal / Total
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Exercise Chart

Day / Activity / Rest
(bpm) / During Activity
(bpm) / Recovery (5 minutes+)
(bpm)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

The Food Standards Agency’s Recommended Daily Allowance

Men / Women / Child (5-10) / Girl
(11-14) / Boy
(11-14)
Calories / 2,500 / 2,000 / 1,800 / 1,850 / 2,200
Sugar (g) / 120 / 90 / 85 / 90 / 110
Fat (g) / 95 / 70 / 70 / 70 / 85
Saturated
Fat (g) / 30 / 20 / 20 / 25 / 25
Salt (g) / 6 / 5 / 4 / 6 / 6

TASK:

You are to produce a brochure that shows where people can eat healthily and where they can engage in healthy activities. You should be able use the information from the Healthy Eating and the Exercise activities that you have already completed.