Asynchronous Academy

Nutrition & Healthy Eating

Department
PHYS-ED

Fueling your body is a skill, not just a habit. In this module, you will break down the science of what you eat into manageable parts (i.e. calories and macronutrients) and explore professional strategies for maintaining a diet that supports your energy levels and physical goals.

The Energy Equation (Calories)

Calories are the "fuel" for your body’s engine. Whether you are sleeping, studying, or playing sports, your body is constantly burning energy. Understanding calories is the first step toward making informed choices, which is why they are the most prominent feature on every nutrition label. Watch this video to learn how calories work.

While "calories" tells you how much energy is in food, "Macronutrients" (or Macros) tells you where that energy comes from. Your food is made up of three main building blocks: Carbohydrates, Proteins, and Fats. Learn what each macronutrient does for your body and how to balance them in this video.

Reflect: How does your activity level today change the amount of "fuel" your body needs?

Flexibility in Eating (IIFYM)

One of the most sustainable strategies for maintaining a healthy diet is "If It Fits Your Macros" (IIFYM). Unlike restrictive diets, IIFYM focuses on meeting specific nutritional targets while allowing for flexibility in the foods you choose.

Digital Tracking & Practice

You can’t manage what you don’t measure. Maintaining a food journal is one of the most effective ways to see the reality of your eating habits versus your goals. It helps you identify patterns, like "mindless snacking" or not getting enough protein on workout days.

While some people prefer pen and paper, most people find it much easier to use an app. These tools do the math for you, looking up calorie counts and macro splits instantly.

  • Explore: Check out this list of top-rated food tracking apps or find one on your own that you enjoy using.
  • Action Task: Download an app and practice logging everything you eat today. Pay close attention to how your energy levels feel in relation to your physical output (e.g., did you eat enough before your workout?).

Self-Check Checklist

  • Basics: I can explain the difference between a calorie and a macronutrient.
  • Strategy: I understand how the IIFYM approach provides flexibility in a diet.
  • Application: I have selected a tracking tool and logged my food for at least one full day.
  • Analysis: I can see a connection between what I ate today and how I felt during physical activity.

Assessment

Pre-Submission

Before you submit, please complete the Pre-Submission Self-Assessment.

What to Turn In

  • 📤
    Pre-Submission Self-Assessment Google Doc
  • 📤

    Nothing to submit

Learning Goals

We are learning to:

  • 🎯

    Develop personalized strategies to achieve dietary goals and maintain nutritional balance

  • 🎯

    Understand the relationship between calorie intake, macronutrients, and physical output

  • 🎯

    Utilize digital tracking tools to monitor eating habits and assess energy needs

Success Criteria

I can:

  • ✅

    Identify and explain my macronutrient needs and how they fuel my physical activities

    Expectations Covered: C2.1
  • ✅

    Create a strategy to have the diet I want using tools like IIFYM and food journaling

    Expectations Covered: C2.1
  • ✅

    Log my daily food intake and analyze how it connects to my physical output and energy levels

    Expectations Covered: C2.1
  • ✅

    Identify areas in my physical environment that make it difficult to eat well and propose improvements

    Expectations Covered: C3.1