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Nutrition & Personal Fitness REVIEW Take GOOOOOD Notes to be prepared for your EXAM! So what should you say “YES” to? 1. Exercise 2. Balanced meals 3. Daily vitamin 4. Lots of water 5. Colorful diet - fruits & veggies 6. Lean meats 7. Meat subs 8. Good FATS - olive oil, nuts, fish 9. FIBER 10. Reading Food labels & Fast Food Guides 11. Good hygiene, and care of teeth 12. Sunscreen & good skin care 13. Positive body image 14. Healthy weight-loss plans 15. Meal planning 16. Regular doctor & dentist check-ups 17. 6 Nutrients 18. Food Pyramid and NO to... 1. Too much sun 2. Poor hygiene 3. Sharing brushes or makeup 4. Salty or salting foods 5. Eating Disorders 6. Compulsive overeating 7. Fad diets 8. Saturated Fats - “Bad Fats” 9. TRANS Fats - “Ugly Fats” 10. High sugar foods & drinks 11. High calorie foods 12. Too much RED MEAT 13. Unhealthy FAST FOOD 14. Sedentary Lifestyle 15. Late night snackin’ 16. SODA!!! 17. High cholesterol foods 19. Steroids 20. Poor body image! THE 6 ESSENTIAL NUTRIENTS! Protein - growth & repair tissue - fish, tofu, beans & rice Complete Protein (animal products) Incomplete Protein (plant sources) Carbohydrates - energy - whole wheat bread, rice, pasta Complex Carbohydrate (Starch) Simple Carbohydrate (Sugar) THE 6 ESSENTIAL NUTRIENTS! Fats -cushion organs, dissolves vitamins - olive oil, fish, nuts Saturated fat (solid at room temperature) Unsaturated fat (liquid at room temperature) Trans fat (oil with added hydrogen molecules) THE 6 ESSENTIAL NUTRIENTS! Vitamins -regulate body processes, prevent diseases - fruits & veggies Water soluble vitamins (dissolve in water) Fat soluble vitamins (dissolve in fat) Minerals -regulate body processes, prevents diseases- eggs, milk, fish Water - transports nutrients, hydration, flushes out toxins – fruit, veggies, juice MOST ESSENTIAL NUTRIENT WATER transports all other nutrients keeps us hydrated flushes out toxins regulates body temperature DRINK at least 6-8 GLASSES a DAY! MOST ESSENTIAL NONNUTRIENT FIBER Body does not digest fiber provides many vitamins & minerals reduces the risks of disease Eat whole grains, bran, fruits and vegetables. Eating Disorders Fad Diet: An unrealistic weight loss plan. Anorexia Nervosa: Self-starvation Bulimia: Bingeing and purging food. Overweight: Weighing 10% more than one’s recommended weight. Obesity: A condition in which one weighs 20% more than the recommended weight. FOOD LABELS & FAST FOOD GUIDES Tell us what we are putting in our body Helps avoid, high-fat, high sodium foods Avoid allergic reactions Benefits of EXERCISE 1. Self-esteem 2. Stress relief 3. Build muscle 4. Burn calories 5. Reduce cholesterol 6. Reduce risk of heart disease, stroke & cancer 7. Releases endorphins So REDUCE the FAT… Bake or grill meat Low-fat dairy products Lean meat - chicken & fish Meat substitutes…tofu, beans & rice Low-fat snacks Cut down on FAST FOOD Cut the fat off before you cook it TOP CAUSES OF DEATH IN THE U.S. How can we reduce our chances of getting these lifestyle diseases? Cancer Diabetes low-fat, high fiber diet sunscreen, avoid overexposure exercise regular low stress lifestyle avoid tobacco products Heart Attack & Stroke low-fat diet low cholesterol diet regular exercise low stress lifestyle low-fat, high fiber diet maintain a healthy weight exercise regularly low stress lifestyle DIETARY GUIDELINES 1. EAT a variety of foods in adequate amounts: Fruits, Vegetables, Grains, Fish & Beans 2. MAINTAIN a desirable weight by eating foods low in calories & increase activity (exercise) 3. AVOID too much fat, saturated fat & cholesterol. Substitute fish, poultry & tofu for red meat. 4. EAT food high in starch and fiber. Increase complex carbohydrate consumption (55-60%) 5. AVOID too much sugar Cut consumption by 40% 6. AVOID too much sodium (salt) Have less than 3 grams a day Factors that Affect the Energy Needs of the Body SIZE AGE ACTIVITY LEVEL GENDER RATE OF GROWTH INDIVIDUAL DIFFERENCES EFFICIENCY IN THE DIGESTIVE SYSTEM ENVIRONMENT PHYSIOLOGICAL