Download Nutrition and Exercise

Nutrition &
Exercise
Hunger and Appetite
• Hunger
• The
physiological
need to eat
• Appetite
• The desire to
eat
• Normally
accompanies
hunger and is
more
psychological
• When we
deprive our
bodies of basic
nourishment, we
are more
vulnerable to
stress.
Food & Exercise Create Balance
• Food is the fuel
of the body
• Exercise
generates
energy from
that fuel.
Good Health Relies on a Balanced
Diet
• Eat daily from the basic food
groups
• Meat, fish, poultry, dry beans,
eggs, nuts
• Fruits and vegetables
• Milk and/or milk products
• Cereal, grain, bread, rice, pasta
Surgeon General’s Report on
Nutrition and Health
• Key Recommendations
• Reduce fat consumption (especially
saturated fat) and cholesterol
• Achieve and maintain a desirable body
weight by balancing calorie intake
with energy expenditure
• Increase consumption of complex
carbohydrates and fiber
• Reduce sodium intake
The Basic Nutrients
• Water
• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
Water
• Major component of our structural
makeup (50-60% of total body weight)
• Bathes cells and transports fluids
throughout body
• Major component of blood
• Carries oxygen and nutrients to tissues
• Responsible for maintaining cells in
working order
• Weight divided by 2 = oz of fluid needed
per day
Proteins
• Most abundant substances in the human
body
• Major components of nearly every cell
• “Body Builders” because of role in
developing bone, muscle, skin and blood
• Key elements of antibodies that protect
us from disease and of hormones that
regulate bodily functions
Proteins continued
• Aid in transport of iron, oxygen, and
nutrients
• Supply energy to body cells when fats and
carbohydrates are not readily available
• Most common source is red meats, poultry,
fish and dairy products
• Protein from plant source is called
incomplete protein because they do not
contain all essential amino acids
Carbohydrates
• Energy providers
• Supply us with the energy to sustain normal
daily activity
• Can be metabolized more quickly and
efficiently than protein
Carbohydrates continued
• Two major types of carbohydrates
• Simple sugars
• Found primarily in fruits
• Provide us with quick burst of short-term energy
• Complex carbohydrates
• Found in grain, fruits and stems, leaves and roots
of vegetables – starches
• Starches provide us with sustained energy
• Good carbs include whole grains and fiber
Fats
• Also called lipids
• Play a role in
maintenance of
healthy skin and
hair
• Insulates body
organs
• Maintenance of
body temperature
• Makes food taste
better
• Carry fat-soluble
vitamins A, D, E &
K to cells
• Provides a
concentrated energy
source when no
carbs
• Typical American
diet contains over
25-30% calorie
intake of fat
Vitamins
• Essential
components of our
daily diet
• Work with various
enzymes to help
body use other
nutrients
• Classified as fatsoluble or watersoluble
• Fat-Soluble
• Absorbed through
intestines with help
of fats and stored in
body
• Vitamins A, D, B, K
• Water-soluble
• Easily dissolved in
water and excreted
• B-complex and C
Minerals
• Inorganic, indestructible elements that aid
physiological processes within the body
• Vitamins cannot be absorbed without
minerals
• Readily excreted - do not build up in body
• Usually not toxic
• Macrominerals - sodium, calcium,
phosphorus, magnesium, potassium, sulfer,
chloride
• Trace minerals - iron, zinc, manganese,
copper, iodine, cobalt
Steps to Good Nutrition
**Drink 8 glasses of water daily.
Eat a variety of foods from the basic food
groups.
Limit fats to 25% of daily calorie intake.
Eat less sugar.
Eat less sodium.
Restrict caffeine.
Eat frequent, small meals.
Energizing Foods
• Beans
• Eggs (2-3 per week)
• Fish
• Lentils
• Low-fat cheese
• Low-fat yogurt
• Peas
• Shellfish
• Skim milk
• Skinless chicken
• Tofu
• Very lean beef
Calming Cuisine
• Bagels
• Bread
• Air-popped popcorn
• Cereal
• Corn
• Crackers
• Gingersnaps
• Muffins
• Pasta
• Potatoes
• Rice
• Rice cakes
• Rice pudding
• Rolls
• Biscuits
• Unsalted pretzels
Nutrition Tips to Lessen Stress
• Without enough B vitamins you can feel
grouchy, depressed, nervous
• Tuna, peanuts, kidney beans
• Without enough iron you can feel grouchy,
forgetful, nervous
• Molasses, spinach
• Thiamine helps you feel calm,
sleep well, and fight depression
• Soybean products
• Vitamin B12 gives you energy
• Tuna, fish
Exercise
• Exercise generates
energy from the fuel
(food) we take into
our bodies
• 20 minutes of
exercise 4-5 times a
week
• Endorphins are
released during
exercise
Reasons to Exercise
• Cardiovascular
benefits
• Keep body fat at
acceptable levels
• Improves body
image
• Burns calories
• Works as stress
reducer
• Releases endorphins
• A chemical released
by the brain that
dulls pain and
promotes a natural
sense of well being
• Continues to be
released several
hours after exercise is
stopped
Exercise - Physiological Benefits
• Improves function of
circulatory system,
lungs & food
transportation
• Increases physical
endurance
• Lowers blood pressure
• Increases lung capacity
and efficiency
• Lowers pulse rate
• Increase good
cholesterol
• Accelerates speed &
efficiency of food
absorption
• Strengthens heart
muscle
• Tones muscles
• Improves physical
appearance & posture
• Reduces body fat by
burning calories
• Reduces illness &
injury
Exercise
- Psychological Benefits
• Increase self-esteem
• Increase alertness
• Improves mental
concentration
• Improves quality of
sleep
• Reduces incidence
of depression &
anxiety
• Improves attitude
• Increases ability to
manage stress
Stress Reduction
• Best stress reduction technique is to
increase exercise and watch your diet