HEALTH MATTERS

HEALTH ASSIGNMENT

HOW MANY CALORIES DO I NEED IN A DAY?

The amount of calories I need per day all depends on how active I am in my life. There's three type of categories that will tell you how much calories you will need per day depending on how your active. The three words are sedentary, (which means your inactive) moderately active, (which is when you do somewhat of physical activity like walking 4 km) and lastly active ( doing more vigorous activities and doing them daily). According to research, females between 9-13 years will need 1600 calories for sedentary, moderately active needs 1600-2000 calories and active females will need 1800-2200. I will need 1600-2000 calories per day because I fit under the moderately active since I walk to school everyday and I usually dance/work-out at home. Overall, I will need 1600-2000 calories.

HOW MUCH PROTEIN SHOULD I EAT IN A DAY?

We all know that protein helps produce enzymes, hormones, build muscle tissues, etc, but we never how much we should be in taking protein. Girls between the ages of 9-13 years old will need 34 grams of protein per day. I fit under the category of 9-13 since I'm 13 years old, I will be needing 34 grams per day.

HOW MUCH PHYSICAL ACTIVITY SHOULD I GET IN A DAY?

12-17 years of age should at least get 60 minutes or more of physical activities a day. Getting 60 minutes or more of physical activities can some great benefits to your life. Some of the benefits are that it makes your bones/muscle stronger, decreases risk of type 2 diabetes and so many more. I will need 60 minutes of physical activities in a day, either doing moderate-intensity activity like walking to school or vigorous-intensity activity where you are running a lot.

WHAT ARE THREE KEY THINGS I CAN DO IN MY LIFE TO KEEP ME HEALTHY?

The three thinks I can do in my life to keep me healthy is ask my parents to sign me up for more activities outside of school, keep track of what I'm eating and build a healthy relationship with myself. I can ask my parents to sign up for activity outside of school like swimming, soccer or dance because I know that this will benefit me to get more physical activity in a day than walking to school since walking to school isn't enough activity to do in a day. Keep track of what I am eating is important because sometimes I don't know how much I am actually eating. I can start making a chart of what should I eat weekly, so I can see that I'm getting enough nutrients for my body to function. Lastly, building a healthy relationship with myself is key because it what makes me positive about myself. If I don't do this, I probably end up not liking who I am and bringing the unnecessary negativity about myself.

WHAT AM I DOING CURRENTLY THAT IS HEALTHY FOR ME?

The things that I'm currently doing that is keeping me healthy is getting the daily physical activity I need per day by dancing and exercising at home. I'm also trying to get the hang of making a plan what I am gonna eat today or tomorrow depending what I have in my kitchen or I try to make a healthier version of my favourite foods like pizza or tacos by maybe using organic vegetables or something less in calories.

WHAT DO I NEED TO ADD IN MY LIFE TO MAKE ME HEALTHIER?

I migh need to eat mor fruits because I see in myself that I'm not eating a lot fruits since I don't eat a lot candy, I usually crave for sweet things but don't have candy in my house. I would to eat more of fruits to make me healthier because it's like a alternative to sweetness to candy. Also, fruits have great nutrients for my body. I would to do more in-school activity like joining sport teams or joining something that will benefit to my healthy life.