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NUTRITION
Eating heathy, exercising and
taking care of yourself
What is nutrition?

nu·tri·tion
 1. The process of nourishing or being
nourished, especially the process by which a
living organism assimilates food and uses it for
growth and for replacement of tissues.
 2. The science or study that deals with food
and nourishment, especially in humans.
 3. A source of nourishment; food.
Eating healthy
What do we consider healthy?
 How can we monitor what we eat?
 How much is too much?
 What do we need to eat?

Healthy foods
Healthy foods include many things:
whole grains, fruits, vegetables, dairy
products, meat, fish and poultry.
 Every meal should try to include a variety
of foods.
 The more colorful your plate is, the more
healthier it is going to be.

The Food Pyramid
Focus on Fruits
Eat a variety of fruits – whether fresh,
frozen, canned or dried – rather than fruit
juice for most of your fruit choices.
 Try melons such as cantaloupe, berries
such as blueberries, and citrus fruit such
as grapefruit.
 Fruits are great sources of Vitamins A, C
and folate.

More about fruits
5 to 10 servings a day.
 Research has proven that fruits are the
most likely food to reduce the risk of
cancer, heart disease and stroke.
 Helps with vision

Vegetables
Eat more dark green veggies, such as
broccoli, kale, and other dark leafy
greens.
 Eat orange veggies, such as carrots,
sweet potatoes, pumpkin, and winter
squash
 Eat beans and peas, such as pinto
beans, kidney beans, black beans,
garbanzo beans, split peas and lentils

Reasons for eating veggies
They help fight cancers
 Helps keep your heart healthy
 Keeps your blood pressure and
cholesterol low
 Helps with good vision
 Your mom told you to eat them because
“They are good for you.”

Calcium
What is calcium?
 What different kinds of food can you get
calcium from?
 How much do we need a day?

What is calcium?

Calcium- A mineral that gives strength to
bones and teeth and has an important
role in muscle contraction, blood clotting,
and nerve function.
Calcium
Calcium is essential to maintaining total
body health.
 Your body needs it every day not just to
keep your bones and teeth strong over
your lifetime, but to ensure proper
functioning of muscles and nerves.
 It even helps your blood clot.

Where can you find it?
Some green, leafy vegetables —
including broccoli, collard greens, kale,
mustard greens, turnip greens and bok
choy or Chinese cabbage — are good
sources of calcium.
 Canned salmon and sardines, shellfish,
almonds, Brazil nuts and dried beans are
also good dietary sources of calcium.

Cont.

A number of other food products, such
as breads, cereals and orange juice, are
now enriched with calcium, making them
a significant source of calcium for people
who are lactose intolerant or whose
dietary intake of calcium is otherwise
inadequate.
How much do we need a day?
The intake of calcium varies according to
age.
 Children need calcium to grow strong
bones and teeth.
 Mothers need calcium while they are
pregnant to keep not only their babies
healthy but them as well.
 As we get older, calcium is needed to
help prevent the severity of osteoporosis.

Grains
Make sure any grains you eat are listed
as Whole grains, these are the ones that
are good for you.
 Pastas, breads, or any food that is whole
wheat is good for you.
 They fill you up.
 Give you the energy you need to make it
through the day.

Protein
75% of your body is made up of protein.
 It is in your hair, your skin, your bones
and virtually every tissue found in your
body.
 Helps you to feel full.
 Soy helps to lower cholesterol.
 Soy could help prevent the age-related
memory loss or cognitive functions.

Protein
Choose lean meats and poultry that are
broiled, baked or grilled.
 Vary your protein choices by eating more
fish, beans, peas, nuts and seeds.

Cont.
Helps with the building of muscles.
 Prevents muscle mass loss, decreased
immunity to certain diseases, weakening
of the heart and respiratory system, and
decreases the chance of stunted growth.

Fats and Oils

The bad fats



Saturated fats found in meat, seafood and whole
dairy products.
Trans fats found in cookies, margarine, snack and
processed foods.
The good fats- Unsaturated fats


Polyunsaturated fats and monounsaturated fats.
Decrease LDL and increase HDL levels.
Fats cont.

Fats lead to many diseases such as
heart disease, breast cancer, colon
cancer, prostate cancer and other
cancers.
Diet and exercise

Although there are no sure-fire recipes for
good health, the mixture of healthy eating and
regular exercise comes awfully close.
 Regular exercise or physical activity can do
everyone a world of good.
 It helps prevent heart disease, diabetes,
osteoporosis, and a host of other diseases,
and is a key ingredient for losing weight or
maintaining a healthy weight
Exercising
A sedentary (inactive) lifestyle increases
the chances of becoming overweight and
developing a number of chronic
diseases.
 Exercise or regular physical activity
helps many of the body's systems
function better and keeps a host of
diseases at bay.

Exercise

According to the US Surgeon General's
report, Physical Activity and Health,
regular physical activity:
improves your chances of living longer
and living healthier
 helps protect you from developing heart
disease or high cholesterol.

Cont.
helps protect you from developing
certain cancers, including colon and
breast cancer
 helps prevent or control type 2 diabetes
(what was once called adult-onset
diabetes)

Cont.
helps prevent arthritis and may help
relieve pain and stiffness in people with
this condition
 helps prevent the insidious loss of bone
known as osteoporosis
 reduces the risk of falling among older
adults

Cont.
relieves symptoms of depression and
anxiety and improves mood
 controls weight

Lifting weights
Resistance training or weight training is
probably the most neglected component
of fitness programs but one of the most
beneficial.
 Muscle is metabolically active tissue.
 By engaging in regular strength training
exercise, it is possible to decrease the
loss of lean muscle tissue and even
replace some that has been lost already.

Cont.
Studies have shown strength training to
increase lean body mass, decrease fat
mass and increase resting metabolic rate
(a measurement of the amount of
calories burned per day).
 These effects may make it easier to
manage one's weight.

Cont.
In addition to weight bearing
cardiovascular exercise, weight training
has been shown to help fight
osteoporosis.
 In postmenopausal women, 2 strength
training sessions a week for one year
increased bone mineral density by 1%. A
sedentary control group lost 2% in the
same time period.

Ditch the diets

That require you to starve yourself. Your
body needs food to activate your
metabolism.

Without food, your body cannot burn
calories or fat. It will just store what you eat
into fat because you are starving yourself.
Cont.

That require you to eat only certain foods
or foods in a specific combination.


You need to eat a variety of foods to get all
the vitamins and nutrients you need.
That require you to skip meals and
replace with protein shakes or bars.

These are not complete meals. Protein can
not do but so much. You need real food.
Cont.

That cuts fats, sugars, or carbohydrates
from your diet completely.


These are your sources of energy. Without
energy, you can not complete your daily
tasks.
That reduce or eliminate physical activity.

Without physical activity, a diet does no
good.
Cont.

That focus on quick weight loss.

Any diet that promises a loss of 10 lbs. a
week is a bad idea. The quicker it comes
off, the quicker if will go back on once you
go off the diet. A weight loss of 1-2 pounds
per week is a healthy way to lose weight.
Anything near 10 lbs. is not healthy.
Taking care of your body
All the dieting and exercising in the world
will not work if you do not take care of
your body.
 8 hours of sleep will make a world of
difference.
 Drink 8 glasses of water a day to keep
hydrated and help with weight loss.


Hydration is a key factor in cognitive ability.
Cont.
Do not put harmful substances into your
body (ex. Alcohol, drugs, tobacco). This
will only slow the weight loss process.
 Do not put yourself under excessive
amounts of stress. This messes up your
digestive and intestinal system.
 Take time out of everyday to relax and
have “me time”. You will thank yourself.
