SIMCHA (Hebrew) JOY

Health WebQuest
Food and Nutrition
Making Healthy Food Choices

Please read the following carefully and answer the questions

completely…

The COMPLETION of this WebQuest is worth 40-points toward your

semester Health grade. We will assign a 60-point Health Learning Task
Project during Tuesday’s class. It is imperative that you complete this
WebQuest prior to that class. In order to encourage the completion of
individual learners work, we require that your WebQuest be uploaded
to your iFolio (Posterous) no sooner than 9AM Tuesday morning,
January 5, 2010.

Please have the required PRINTOUT done before you come to class on
Tuesday. To avoid printing problems, we recommend that you
complete the printout at home or in the school office Monday before
you leave school. Find a way to be successful…there are NO excuses.
This educational WebQuest is the foundation of the knowledge needed
to complete the entire 100-point assignment.

Go to: http://www.mypyramid.gov/
 Read, “One size doesn’t fit all.”
 Click on Dietary Guidelines for Americans to answer the following
questions…
o Why has America come up with Dietary Guidelines? For
people with health conditions.
• What are the three areas that describe a “Healthy Diet”? Emphasizes
fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
o Is low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars.
• What are the four Dietary Guidelines to help individuals stay healthy?
Make smart choices from every food group.
• Find balance between food and physical activity.
• Get the most nutrition out of calories.
o Stay within daily calorie needs.
 Click on Home to get to the Home Page then go to Spotlights and
click onto Inside the Pyramid…Food groups, healthy eating tips,
and more…to answer the following questions…
o http://www.mypyramid.gov/pyramid/index.html
Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY
Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 o What does the orange color represent? Make half your
grains Whole.
o How many portions of this food group should we have a
day? At least 3 ounces.
o Click on Learn more… name two Whole Grains and two
Refined Grains
o What is the difference between Whole Grains and Refined
Grains? 2 whole grains can be oatmeal, brown rice, or
bulgur(cracked wheat), 2 Refined Grains can be white
rice, white bread, or white flour. Most refined grains are
usually nriched and whole grains are usually the whole
grain kernel.
o While reading about Whole Grains…click onto grain kernel
and notice the important vitamins and nutrients’
represented in the whole grain kernel.
o What vitamins are added back into refined grains? Vitamin
B.
o Scroll down to View Grains Food Gallery and click onto the
Gallery.
o How many cups of popcorn does it take to equal 1 ounce of
whole grains? 3 Cups
o How many Crackers, saltine does it take to equal 1 ounce
of refined grains? 7 crackers.
o Go back to Inside the Pyramid and click onto the next
(green) food group.
o What does the green color represent? Vegtables,
o How many portions of this food group should we have a
day? 5
o Click on Learn more…name the five subgroups. 1. Dark
green vegetables
o 2. Orange vegetables 3. Dry beans and peas 4.
Starchy vegetables 5. Other vegetable
o On this page, look to the right side of the page where is
has a section titled Vegetables and Related Topics.
o Go to Vegetables and click on Health benefits & nutrients
to answer the following questions…
• Name three main health benefits when eating vegetables? Eating a
diet rich in fruits and vegetables as part of an overall healthy
diet may reduce risk for stroke and perhaps other
cardiovascular diseases.
• Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for type 2 diabetes.
o Eating a diet rich in fruits and vegetables as part of

Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY

Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 an overall healthy diet may protect against certain
cancers, such as mouth, stomach, and colon-rectum
cancer.
o What is the main health benefit when eating foods rich in
potassium? Diets rich in potassium may help to
maintain healthy blood pressure.
What does Folate (folic acid) help the body form? Folate
(folic acid) helps the body form red blood cells.
o What are the health benefit of Vitamin A and C? Vitamin A
keeps eyes and skin healthy and helps to protect
against infections and Vitamin C helps heal cuts and
wounds and keeps teeth and gums healthy. Vitamin
C aids in iron absorption.
o Click back onto Vegetables under Related Topics to answer
the following questions…
o Name two Dark green vegetables you would eat. Spinach
and broccoli
o Name two Orange vegetables you would eat. Carrots and
butternut squash.
o How many cups of corn under starchy vegetables do you
have to eat to equal ½ cup of starchy vegetables…click
onto corn to find out…which takes you to Vegetables Food
Gallery. ½ Cup
o Go back to Inside the Pyramid and click onto the next (red)
food group.
o What does the red color represent? Fruits
o How many portions of this food group should we have a
day?
o Girls 14-18 1 ½ cups and Boys 14-18 2 cups.
o How many portions of this food group do you currently eat?
I eat about 1 cup.
o Do you get these foods raw or processes? Name both the
raw foods you eat and the processed brands you eat from
this food group. We get the fruits raw.
o Under fruits on the right side of the page…click on Health
benefits and nutrients…
o Name the two most important health benefits when eating
fruits.
• Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for stroke and perhaps other
cardiovascular diseases.
o Eating a diet rich in fruits and vegetables as part of
an overall healthy diet may reduce risk for type 2
Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY
Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 diabetes.
o What are the health benefits of potassium? May reduce
the risk of developing kidney stones and may help
to decrease bone loss.
o What is the value of dietary fiber? Helps reduce blood
cholesterol levels and may lower risk of heart
disease.
o Under fruits on the right side of the page…click on Tips to
help you eat fruits…
o Name three POTASSIUM RICH fruits you eat. Bananas,
Cantaloupe, apricots, and orange juice.
o How can you add more fruits to your daily diet? Make
most of your choices whole or cut-up fruit rather
than juice, for the benefits dietary fiber provides.
o Why do you think it is important to keep your fruits safe
and separate from raw meat, poultry and seafood while
shopping, preparing, or storing? It sucks up the vitamins
and nutrients when preparing it.
o In the Fruits Food Gallery…how many oranges does it take
to count as ½ cup fruit? 1 small orange.
o What does the color yellow represent? Know your fats
o What is the healthiest oil to use when cooking? vegtable
oil
o What is the Nutrition Facts label and why would it be
helpful when trying to maintain healthy eating? Is a label
required on most pre-packaged food in many
countries including the ingredients calories proteins
calcium grams of fat etc..
o What are solid fats and how much should we have in a
day? Solid fats are like butter and shortening
o What are saturated and trans fats? Coconut oil and palm
kernel oil, are high in saturated fats. Do we use too
much in our daily intake? It depends on the person.
o How many portions of this food group should we have a
day?
o What color does blue represent? Milk
o How many portions of this food group should we have a
day? Girls and Boys ages 14-18 need 3 cups of milk
a day.
• What are the main Health benefits of these foods to our bodies? Diets
rich in milk and milk products help build and maintain bone mass
throughout the lifecycle. This may reduce the risk of osteoporosis.
• The intake of milk products is especially important to bone health during
childhood and adolescence, when bone mass is being built.
Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY
Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 o Diets that include milk products tend to have a higher overall
nutritional quality.
o Potassium is a valuable nutrient for our bodies. What food
has the highest Food Sources of Potassium…(694 (mg) per
1 of this food item) Sweetpotato, baked, 1 potato (146
g)

o Why is it important to make fat-free or low-fat choices from

the milk group? It has more calories and low fat and
fat free is healthier.
o What color does purple represent? Meats and Beans
o How many portions of this food group should we have a
day? Girls ages 14-18 s ounces equivalent and Boys
ages 14-18 6 ounces equivalent.
o Why is it important to include fish, nuts, and seeds?
Varying choices and including fish, nuts, and seeds
in meals can boost intake of monounsaturated fatty
acids (MUFAs) and polyunsaturated fatty acids
(PUFAs).
o Click on the Nutrients and health implications section to
answer the following questions…
o What nutrients do meat, poultry, fish, dry beans and peas,
eggs, nuts, and seeds supply? Protein, B vitamins
(niacin, thiamin, riboflavin, and B6), vitamin E, iron,
zinc, and magnesium.
o What is the nutrient value of magnesium? 420 mg/day
o Name two Health implications in this food group. 1.
Almonds, 1 oz 2. Cashews, dry roasted, 1 oz
o Click on Tips for making wise choices and state at least two
ways you could go lean when eating foods in this food
group. Broil, grill, roast, poach, or boil meat, poultry,
or fish instead of frying and Drain off any fat that
appears during cooking.
o Click on Vegetarian Choices…what can a vegetarian eat to
make-up for the protein choices in their daily diet? Eggs,
beans, nuts, nut butters, peas, and soy products
(tofu, tempeh, veggie burgers).
o Under Related Topics on the right-hand side of the page…
what are “Discretionary Calories” and how many calories
can you have a day?
It’s a certain number of calories to keep your body
functioning and provide energy for physical
activities.

Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY

Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 o Name five “discretionary calorie” foods do you eat most.
Cheese, yogurt, soda, candy and butter.
o Under Related Topics on the right-hand side of the page…
what is the recommended daily amount of Physical Activity
should a person engage in? At least 30 minutes a day.
o What is your Physical Activity choice and how much do you
do per day? I do 45 minutes on days we don’t have
physical education at school.
o If you do not have enough Physical Activity, what could
happen to your body, mind, and spirit? You can gain
weight.
o On the left-hand side of the page (in blue), under Subjects,
click on Steps to a Healthier Weight…what do people need
to do to Maintain their weight? It’s important for your
overall health and well being.
o In this section…go to the right-hand side of the page where
For more information is listed…click on Why move toward a
healthier weight?...go down to Get You Personal My
Pyramid Plan…click on and complete…copy out this page
and bring it to class tomorrow, Tuesday, January 6, 2010.
o Under For more information, click on Increasing physical
activity. Scroll down to Physical activity in the green box.
What does the first bullet state? What is a healthy
weight?

 Click on the link below…

 http://phschool.com/webcodes10/index.cfm?
wcprefix=ctd&wcsuffix=3083&fuseaction=home.gotoWebCode&
x=11&y=14
 Scroll down to Tips for Squeezing in Exercise…what are some of
the ways you can exercise even if you can’t go outside?
 Go back to the main link…scroll down to Drive Thru Diet…click
onto ONE of the restaurants listed, select food items to equal a
meal for one person…then answer the following questions…
o What is the nutritional value of this meal? Small fries 230
diet coke 0 calories chicken tenders 4 pieces 170
calories.
o What nutritional problems might this meal have?
o How much of the fat in the meal is unsaturated, and how
much is saturated?
o Should I be concerned about the amount of sodium in this
meal?
o Is this a balanced nutritional meal? Why or why not? Yes
Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY
Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition
 salt is bad for you.
 Be prepared to discuss your results and implement this task on
your Health Learning Task Project.

Dr. J. Smith, Facilitator ITU: SIMCHA (Hebrew) JOY

Ms. J. Markley, Facilitator WebQuest: Health
Ms. R. Muffler, Monday Facilitator Food and Nutrition