TEHTÄVÄKORTIT

TERVEYSOSAAMINEN 2/6

Here you will find assignments related to maintaining your health. You can reflect on nutrition, sleep, mental well-being, substances, sexual health, traffic behaviour, relationships, and all the choices you make for your health every day. 

The objective is to reflect on your choices and lifestyle that affect your well-being, and maybe do a huge favour for yourself as well: a decision to take care of your health. 

Well-being is about making small decision that have a huge positive impact on your life. 

Nutrition

Plate model

Monitor your salad consumption for a week. Plan a salad day when you eat as much salad as you can. On other days, you can eat according to how you feel. Give yourself salad points as follows: 

  • Plain cheeseburger, 0 points 
  • Burger with salad, 1 point 
  • A handful of salad with an ordinary meal, 3 points 
  • Half a plate of salad, 4 points 
  • Other food cannot be distinguished from the plate, 5 points 
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Sugar?

Sugar has no nutrients at all, only energy. Sugar damages the teeth and hampers metabolism, which in turn causes overweight. Roughly estimated, the maximum daily recommendation for men for sugar consumption is approximately 26 pieces a day, and 22 for women. Read more on the Eat Well (Syö Hyvää, currently only available in Finnish) website. 

Fatigue and a short night’s sleep add to sugar craving. Energy drinks are easy to resort to when you feel that energy is low and you should be able to cope. However, energy drinks only contain empty energy, mainly in the form of sugar.  

Where does sugar accumulate from? 

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Eat well

Do you ever wonder what is on your plate? The food you put in your mouth is of a rather great importance to your well-being. There is no one way to eat well. However, common to all good food choices is versatility, and the fact that you eat vegetables.  

Have lunch in the school canteen and do the assignment 

Half a plate of vegetables:

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Snacking

You can often cope the best if you eat evenly throughout the day. Long-term fasting or, consequently, continuous eating, strain the body. Energy level remains steady, fatigue will not creep on you, and you will not binge large amounts of food at once when you eat regularly. You should have a 3-5 hour interval between meals. Read more on the Eat Well website. 

An example of a meal rhythm could be as follows: 

Breakfast at 7-8 am 

Lunch at 11-12 am 

Snack at 2-3 pm 

Dinner at 5-6 pm 

Evening snack at 8-9 pm 

You cannot always stick to the meal rhythm. Nevertheless, for example eating at school whenever possible helps to keep the energy level steady. It is easy to resort to snacking that may eventually accumulate more energy and less necessary nutrients than a decent meal if you skip lunch. 

Assemble your snack = 1+1+1

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Salty

Excessive salt consumption increases your blood pressure and hurts your heart. The body needs sodium from the salt, but only less than a gram a day, so added salt is not really necessary at all. Many foods contain hidden salt, for example: breads, ready meals, cold cuts and cheeses.  

You may only eat less than five grams of salt per day. This is very easily exceeded during the day.  

Where does the salt accumulate from?

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