Health Part 1–Unit 2
Name: Peter Sheinis
Nutrition and Exercise
Part 1: Food Guidelines Around the World (25 pts)
1. Using information from the Food-Based Guidelines from the United Nations, choose one country from
each of the six regions to compare their dietary guidelines. Create a chart showing the country name,
the intended audience, a brief description of their food guide, and some of the recommended guidelines
(messages). Be sure to put the information into your own words.
Country Intended Description of Food Guide Recommended Guidelines
Audience
Japan General Illustrated as a spinning top, Eat grains as the base; enjoy
population emphasizing balance and meals; stay physically active;
enjoyment of meals moderate fats and oils.
Brazil All age groups Focus on natural/minimally Cook meals at home, avoid
processed foods; social and ultra-processed foods, eat
cultural context regularly with others.
South Everyone Plate model with color-coded Drink lots of clean water, eat
Africa food groups plenty of fruits and vegetables,
limit sugar and salt.
Sweden Adults and Pyramid-style guide focusing Eat more plant-based foods,
children on sustainable eating choose whole grains, reduce
red and processed meat.
Australia All Australians Plate model; emphasizes Enjoy a variety of foods; limit
balance and food group saturated fat, added salt, and
proportions sugar.
India General Food pyramid format with Eat cereals daily, consume
population activity levels emphasized dairy, avoid overeating,
increase fruits/vegetables.
2. Write a one-paragraph response about what you learned from this activity.
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From this activity, I learned that although the basic idea of healthy eating is universal, countries approach
dietary guidelines differently depending on their culture, resources, and public health needs. Some
emphasize whole and natural foods, while others focus on meal enjoyment or sustainability. These
differences show that nutrition isn’t just science—it’s also social and cultural.
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Part 2: USDA Food Guidelines
USDA Food Guidelines for Nutrition (15 pts)
Part 2: USDA Food Guidelines
USDA Guidelines for Females Aged 14–18:
● Protein: 46 grams
● Carbohydrates: 130 grams
● Fiber: 25 grams
● Sodium: Less than 2,300 mg
Meal Plan Using Panera Bread Menu
Breakfast
Menu Item Protein (g) Carbs (g) Fiber (g) Sodium (mg)
Avocado, Egg White & Spinach 19 34 5 680
Apple 0 25 4 0
Orange Juice 2 26 0 15
Lunch
Menu Item Protein (g) Carbs (g) Fiber (g) Sodium (mg)
Turkey Sandwich on Whole Grain 23 40 5 850
Side Salad 3 10 2 100
Water 0 0 0 0
Dinner
Menu Item Protein (g) Carbs (g) Fiber (g) Sodium (mg)
Chicken Caesar Salad 30 12 3 850
Whole Grain Roll 6 22 2 200
Unsweetened Iced Tea 0 0 0 10
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Meal Plan Totals
● Protein: 83 grams
● Carbohydrates: 169 grams
● Fiber: 21 grams
● Sodium: 2,705 mg
How did you decide which food items to include in your meal plan?
I chose items that balanced protein, carbs, and fiber while trying to keep sodium low. I included fruits and
vegetables, whole grains, and lean proteins to reflect the USDA’s recommendations.
Was it easy or difficult to meet the USDA guidelines? Why?
It was somewhat difficult to stay under the sodium limit because many restaurant foods are higher in salt.
However, getting enough protein and carbohydrates was easier, especially with balanced meals.
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Questions about Meal Planning (10 pts)
Meal Plan Totals
● Protein: 83 grams
● Carbohydrates: 169 grams
● Fiber: 21 grams
● Sodium: 2,705 mg
How did you decide which food items to include in your meal plan?
I chose items that balanced protein, carbs, and fiber while trying to keep sodium low. I included fruits and
vegetables, whole grains, and lean proteins to reflect the USDA’s recommendations.
Was it easy or difficult to meet the USDA guidelines? Why?
It was somewhat difficult to stay under the sodium limit because many restaurant foods are higher in salt.
However, getting enough protein and carbohydrates was easier, especially with balanced meals.
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Part 3: Exercise
Muscle Groups
Read the Healthline, Levels Protein, and Parallel Coaching articles.
Muscle System Questions (15 pts)
Answer the following questions in complete sentences.
1. What are the main functions of the muscular system?
The main functions of the muscular system are to help the body move, maintain posture, and produce heat.
Muscles also support breathing, help pump blood throughout the body, and allow us to perform basic tasks
like walking, talking, and eating.
2. Are there any accessory organs of the muscular system?
Yes, accessory organs of the muscular system include tendons, which attach muscles to bones, and fascia,
which are connective tissues that cover and protect muscles. These help muscles work properly by
stabilizing and supporting them.
3. What are the five primary functions of skeletal muscles?
Producing movement by contracting and pulling on bones.
Maintaining posture and body position.
Supporting soft tissues in the body like organs.
Guarding entrances and exits, such as those in the digestive and urinary tracts.
Generating heat to maintain body temperature.
Exercise (25 pts)
Answer the following questions in complete sentences. Each response should be one or two paragraphs long
and written in your own words.
1. What two major muscles do we use when we run a marathon race? Where are they located in the
body? How do they work with the other muscles? What type of injuries can occur in the body?
Two major muscles used in marathon running are the quadriceps and hamstrings. The quadriceps are
located in the front of the thigh and help extend the knee, while the hamstrings are in the back of the thigh
and help bend the knee and extend the hip. These muscles work together with the glutes and calves to help
you move forward, absorb shock, and keep your body balanced while running. Common injuries during a
marathon include hamstring strains, knee pain, shin splints, and Achilles tendonitis, mostly due to
overuse or improper form.
2. What two major muscles do we use when doing push-ups? Where are they located in the body? How
do they work with the other muscles? What type of injuries can occur in the body?
The two major muscles used in push-ups are the pectoralis major (chest) and the triceps brachii (back of
the upper arm). These muscles push your body away from the ground. They work together with the deltoids
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(shoulders), core muscles (like abs), and even back muscles to maintain stability and form. Injuries from
push-ups can include shoulder impingement, wrist strain, or elbow tendonitis, often from doing too many
reps with poor form.
3. Explain the difference between the concentric and eccentric phases of the movement. Name three
exercises that you can do using concentric and eccentric.
The concentric phase of movement is when a muscle shortens as it contracts, like when lifting a weight.
The eccentric phase is when the muscle lengthens while under tension, like when lowering the weight
slowly. Both phases are important for strength and control. Three exercises that use both concentric and
eccentric phases are squats, bicep curls, and push-ups—you lift or push during the concentric phase and
lower yourself during the eccentric phase.
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