RDA %

RD
A

RDA

%
RD
A

RDA

%
RD
A

Vitam
in A

248.1

mc
g

700. 35
0

Calcium

483 m 1,30
.6
g 0.0

37 Pant.
Acid

2.8

m
g

5.0

56

Vitam
in A

1,328
.3

IU

--

--

Cholest
erol

168 m -.5
g

--

Phosph
orus

587.
2

m
g

1,25
0.0

47

Vitam
in B6

0.72

mg 1.2

60

Copper

0.4
3

m 0.89
g

48 Potassi
um

2,39
0.5

m
g

4,70
0.0

51

Vitam
in B12

1.6

mc
g

67

Iron

8.2

m 15.0
g

55 Riboflav

0.89

m
g

1.0

89

Vitam
in C

57.1

mg 65.0 88

Magnes
ium

186 m 360.
.9
g 0

52 Seleniu
m

13.5

m
cg

55.0

24

Vitam
in D

3.8

mc
g

5.0

75

Mangan
ese

0.8
6

m 1.6
g

54 Sodium

2,79
7.6

m
g

1,50
0.0

18
7

Vitam
in D

151.0

IU

--

--

Niacin

12.
0

m 14.0
g

85 Thiamin

0.51

m
g

1.0

51

Vitam
in E

0.72

mg 15.0 5

Water

651.
5

--

--

Vitam
in E

1.1

IU

Zinc

2.9

m
g

9.0

32

2.4

--

--

Questions:
1. Reflect on how you physical activity now aligns with your personal fitness goals, life style, and or
physical limitations.
My physical activity right now is just the sport I play; hockey. I have practices 2 times a week, and 2-3
games a week. This seems enough while Im doing it, but I feel like a lot more could be done for me to
reach my personal goals.
2. Keep track of your eating habits for 5 days and analyze your diet with Canada Food Guide. What can
you do to improve your eating habits?
I eat a lot of carbs and protein, but am missing a lot of the other nutrients and vitamins I need at my age.
This project really showed me that I need to think more about what I am putting in my body, and that I
need to be thinking more about the nutrients I need for my body to be healthy. I have anemia, so I have
very low iron. I take iron pills, but I should still be eating a lot more foods that naturally have iron in
them.
3. Compare the pros and cons of two fitness activities.
I play hockey, which is an all around good sport. The problem with most hockey teams, including mine, is
that they dont have dry land, so they dont do any extra exercise besides playing hockey. Also, since
there are so many teams, most teams only get ice time 3 times a week tops. Even with these problems,
hockey is still great for many things. It greatly improves your cardio, and strength in your legs. If you do
dry land, it also improves your strength in other areas as well. Another fitness activity that I enjoy is
biking. Biking also improves your legs strength and cardio, but doesnt improve arm strength that well.
Biking is a fun and easy way to get in a good exercise, during the warmer months I love to do it because
Im not playing hockey during those months.

4. Give an example of a health service provider:

Name: Chiropractor
Target Audience: People with joint and bone problems
How do they help the community?
Chiropractors use their knowledge of the skeletal system to help prevent and reduce pain in joints and
bones. Some of them are based around a certain type of life style, and help their patients achieve
comfort in their muscle, bones, and joints by teaching them how to live that life style.
5. List 5 examples of stress management techniques.
Walking, listening to music, reading, writing, and meditating.
Fiber lentils, beans, peas, broccoli, Brussel sprouts.
Vitamin A carrots, sweet potatoes, fish, dark leafy greens, bell peppers.
Vitamin B6 rice, fish, sunflower seeds, pistachio nuts, bananas.
Vitamin B12 eggs, milk, cheese, meats, rice.
Vitamin C kiwi, dark leafy greens, berries, oranges, tomatoes.
Vitamin D fish, mushrooms, cheese, egg yolks, beef liver.
Vitamin E nuts, seeds, avocado, dark leafy greens, fish.
Calcium dark leafy greens, cheese, bok choy, almonds, tofu.
Copper liver, seafood, cocoa, sesame seeds, nuts.
Iron red meat, pork, seafood, beans, dark leafy greens.
Magnesium nuts, seeds, fish, beans, whole grains.
Manganese whole grains, nuts, soy, sweet potatoes, tea.
Niacin yeast extract, bran, liver, fish peanuts.
Pant. Acid liver, fish, egg yolk, milk, yogurt.
Phosphorus meats, dried beans, dairy, nuts, seeds.
Riboflavin cheese, almonds, beefs, oily fish, eggs.
Selenium brazil nuts, seafood, wheat germ, seeds, mushrooms.
Thiamin yeast extract, fish, seeds, nuts, peas, bread.
Zinc seafood, wheat germ, spinach, pumpkin seeds, nuts.