Investiture Achievement/Friend/Health and Fitness
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| Friend/Health and Fitness |
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Requirement 1 |
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Learn the value of good nutrition and water by discussing and/or participating in the activities listed below:
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For tips and instruction see Nutrition.
Requirement 1 from the Nutrition Honor:
The food pyramid guide is updated and published by the United States Department of Agriculture (USDA). They replaced the food pyramid with "MyPlate" in 2011. The food pyramid is no longer promulgated by the U.S. government. If you wish to continue teaching the food pyramid concept, you could use the Loma Linda University Vegetarian Food Pyramid instead. Both are shown below:
Requirement 6 from the Nutrition Honor:
It is important to drink plenty of water so that you do not get dehydrated. Your body needs water to help eliminate waste and to keep the cells in the body hydrated.
You should drink water whenever you are thirsty. A persistent myth is that a person needs to drink 8 eight ounce glasses of water every day. While following this rule will cause no harm, it is completely unsupported by scientific evidence [1] [2]. A person should replace the same amount of water he or she loses in a day. Water is lost through urination, bowel elimination, sweating, and breathing. Remember that drinking is not the only way to replace lost water: food contains a lot of water, and your body can absorb water through the skin. Again, the general rule is to drink water whenever you are thirsty or whenever you want some.
Choose My Plate Guidelines
"Choose My Plate" is the current version of the food pyramid as recommended by the US Department of Agriculture. The guidelines can be found at http://www.choosemyplate.gov/
Note that the USDA is required to update these guidelines every five years. The My Plate guidelines divides foods into six groups:
- Fruits
- Vegetables
- Grains
- Proteins
- Dairy
- Oils
Daily Servings
Because dietary choices are complex (and somewhat politicized), the USDA provides several charts on their web site for the recommended daily amounts. Total food intake needs to be balanced against physical activity (less activity means less food should be eaten) as well as age and gender.
We recommend that you visit the USDA's Choose My Plate site and look up the charts for the age, gender, and activity levels for the Pathfinders in your unit. If possible, visit the web site with your Pathfinders present so that you can engage them in a meaningful discussion.
Balanced Diet
A balanced diet will give a person all the nutrients needed without providing too many of one type. The majority of a persons food should be nutrient-dense rather than calorie-dense.
| Nutrient-dense | Calorie-dense |
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| Green leafy vegetables | Potatoes & other starchy foods |
| Fruits | Meat & Dairy |
| Broccoli | Candy |
| Brussels sprouts | Ice cream |
| Squash | Cakes & pies |
Consuming more calories than you burn will result in weight gain. Consuming less calories than you burn will result in weight loss. When the two are balanced, a person's weight will remain relatively constant. For optimum health, adjust your weight until it is at a healthy level, and then maintain that weight.
Water
Water is an important nutrient, without which life becomes impossible. It is necessary for the elimination of waste from the body, for cooling the body, for the digestion of food, and many other functions. Drink plenty of water. It is difficult to drink more than your body can use.
Note: Teaching this Requirement meets Health and Fitness Requirement 1 for the Guide class. Before teaching this Requirement to a group of Friends, you should coordinate with the Guide unit's counselor.
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Requirement 2 |
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Earn the Red Alert I Honor. |
For tips and instruction see Red Alert.
Note that teaching this honor meets Health and Fitness Requirement 1 for the Guide class. Before teaching this honor to a group of Friends, you should coordinate with the Guide unit's counselor.
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Requirement 3 |
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Complete the Basic Water Safety Honor OR Beginner Swimming Honor, if not previously earned. |
See
Basic Water Safety and
Swimming - Beginner for the requirements, as well as instructions and tips for teaching these honors.
Trail Friend 
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Requirement 4 |
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Complete Friend requirements. |
You must complete the requirements listed above this one on the current page.
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Requirement 5 |
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Use a fitness app, pedometer, or the exercise log provided to complete 10,000 steps or 30 minutes of exercise, 5 days a week for 6 weeks. |
