Download Healthy Lifestyle/Weight Maintenance

Healthy Lifestyle
November 2005
What is a Healthy Lifestyle?
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Consuming nutritious foods
Regular exercise
Not smoking
Stress management
Getting enough sleep
Importance of Following a
Healthy Lifestyle
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Prevent obesity/weight maintenance
Reduce risk of various diseases and cancers
Promote longevity
Increased confidence
Increased energy
Look better and feel better!
Nutritious Diet
• The secret to healthy eating is to remember:
– Variety
– Moderation
– Balance
• Follow the food guide pyramid and dietary
guidelines
• Drink lots of water
Variety, Moderation, Balance
• Eating a variety of foods is important to get all the
vitamins, minerals, and nutrients the body needs to
function at its best
• Eat foods in moderation
– Moderate intake of sugars, sodium, fat, and cholesterol
– Consuming too much of a food can lead to excess
calories being consumed and weight gain can result
– Remember portion control
– Eat when hungry and stop when full!
• Balance the foods you eat with exercise for weight
maintenance
Food Guide Pyramid
• An outline of what should be eaten each day
• Emphasizes variety
• Shows a range of servings to consume per
day
– The number of servings depends on the amount
of calories you need each day
Food Guide Pyramid
Calorie ranges needed:
– 1600 – sedentary women and most older adults
– 2200 – most children, teenage girls, active
women, many sedentary men
– 2800 – teenage boys, active men, some very
active women
Food Guide Pyramid
Grain group servings
Vegetable group servings
Fruit group servings
Milk group servings
Meat group (ounces/day)
1600
6
3
2
2-3
5
2200
9
4
3
2-3
6
2800
11
5
4
2-3
7
What Counts as a Serving
• Grain group
– 1 slice of bread
– 1 oz ready to eat cereal
– ½ cup cooked rice, cereal or pasta
• Vegetable group
– 1 cup raw vegetables
– ½ cup cooked vegetables
– ¾ cup vegetable juice
What Counts as a Serving
• Fruit group
– 1 medium apple, banana, or orange
– ½ cup chopped, canned, or cooked fruit
– ¾ cup fruit juice
• Milk group
– 1 cup yogurt or milk
– 1 ½ oz natural cheese
– 2 oz processed cheese
What Counts as a Serving
Meat group
• 2-3 oz lean meat, poultry, or fish
– About the size of a cassette tape
• Counts as 1 ounce of meat:
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½ cup cooked dry beans
1 egg
2 T peanut butter
1/3 cup nuts
Dietary Guidelines
Aim for fitness
• Aim for a healthy weight
– Balance the calories you eat with physical
activity
• Be physically active each day
Dietary Guidelines
Build a Healthy Base
• Let the pyramid guide your food choices
– Choose low-fat dairy and lean meats
– Enjoy fats and sweets occasionally
– Remember portion control!
• Choose a variety of grains daily, especially whole
grains
– Consume whole grains in place of enriched grain
products
Dietary Guidelines
Build a healthy base
• Choose a variety of fruits and vegetables
daily
– Aim for 5 servings a day of fruits and
vegetables
• Keep foods safe to eat
Dietary Guidelines
Choose sensibly
• Choose a diet low in saturated fat and cholesterol
and moderate in total fat
– No more than 30% of total calories should come from
fat
– No more than 10% of total calories should come from
saturated fat
– Limit use of solid fats and opt for vegetable oils
– Choose low-fat, low sodium, and low cholesterol foods
– Choose low-fat or fat-free milk products
– Include more legumes and fish into your diet
Dietary Guidelines
Choose sensibly
• Choose beverages and foods to moderate
intake of sugars
• Choose and prepare foods with less salt
– Aim for no more than 2400 mg salt/day
– Go easy on foods prepared with added salt
Exercise
Benefits of exercise:
• Burns calories consumed for weight maintenance
• Reduces risk of various disease development
• Relieves stress and anxiety
• Improves strength
• Builds bone
• Improves mood
Exercise
• Less than 50% of adults do not get enough
physical activity
• More than 1/3 of children, grades 9-12, do
not engage in vigorous physical activity
• In 2001, high school participation in
physical education classes was only 32%
Exercise
Aim for
• 30 minutes a day, 5 days a week of
moderate intensity physical activity
OR
• or 20 minutes a day, 3 days a week of
vigorous intensity physical activity
Exercise
Moderate-intensity exercise:
• Walking briskly
• Mowing the lawn
• Dancing
• Swimming
• Biking on level terrain
• Any activities burn 3.5-7 calories/minute
Exercise
Vigorous-intensity exercise:
• Jogging
• Mowing lawn with non-motorized push mower
• Chopping wood
• Aerobic dancing
• Swimming laps
• Biking uphill
• Any activities burn more than 7 calories/minute
Smoking
• The leading cause of preventable death in
the US
• Results in 5.6 million years of potential life
lost each year
• Increases risk of
– Cancer
– Cardiovascular disease
– Respiratory diseases
Stress
• The body’s physical and psychological response to
anything overwhelming
• Consequences of stress:
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Interfere with relationships
deplete energy
interfere with physical functioning and bodily processes
cause ulcers, allergies, asthma, and migraine headaches
Causes of Stress
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Fear
Uncertainty
Attitudes
Perceptions
Change
Ways to Reduce Stress
• Exercise regularly
• Talk to family and friends about problems for
support
• Avoid cigarette use
• Eat sensibly
• Practice relaxation techniques
• Take breaks and time off to rebuild energy
• Get enough sleep
– Sleep recharges the body and mind