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Peter D. Christatos
• Physical activity is anything that makes you move your body
and burn calories, such as climbing stairs or playing sports
• Walking/Riding a bike instead of driving
• Using the stairs instead of an escalator or elevator
• Walking up the stairs just 2 minutes a day helps prevent
weight gain. It also helps the environment
• Make sure to follow the food pyramids
• Eat a variety of foods to acquire the right amount of
nutrients
• Eat foods from each of the six food groups
80% of
weight loss
comes from
your diet
http://www.choosemyplate.gov/
Avoid late night snacks
• 2 1/2 cups-3 cups of vegetables per day
• vegetables may reduce the risk of cancer and other chronic
diseases.
• 2 cups of fruit per day
• Number one source of antioxidants
• Reduce the chance of heart disease, high blood pressure, high cholesterol
• 6-7 teaspoons of oil daily
• Source nuts, cooking oil, salad dressings
• Contain essential nutrients
• Great source of protein
• consume approximately 5 to 6 ounces of protein foods
• meat, fish, eggs or beans
• Consuming too much meat can heart disease
•
Milk, yogurt, eggs are all great sources
•
Calcium promotes bone growth
•
3 cups daily
• Bread is a main source of grain
• 8 ounces daily
• 8 ounce glasses of water a day
• Water transports nutrients, removes waste, and hydrates the body
•
Water makes up 70% of your body mass
• You should be getting 8 hours of
sleep a night
• Helps with muscle recovery
No sleep
can cause
weight gain
• 30 minutes of physical activity a day
• Running, swimming, jogging, sports
• 2-3 days per week
• Perform a minimum of 8 to 10
exercises that train the major
muscle groups
• Should not be more than an
hour long
Weight lifting
promotes
bone strength
Bench, Push Press, and Squat are all great types of lifting
• 3-4 days a week
• 30 minutes a day of moderate intensity
• Major role in weight loss
• Treadmill, elliptical, or jumping rope
• Basketball
• Football
• Soccer
All are great ways to exercise
• Sessions with a health professional
• Trainers are located at any local gym
• Will help individuals reach fitness goals
• Exercise improves mood
• Controls weight
• Reduces risk of disease
• Boosts energy