Transcript Nutrition & Personal Fitness REVIEW

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
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Complete Protein (animal products)
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Incomplete Protein (plant sources)
 Carbohydrates - energy - whole wheat bread, rice, pasta
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Complex Carbohydrate (Starch)
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Simple Carbohydrate (Sugar)
THE 6 ESSENTIAL
NUTRIENTS!
 Fats -cushion organs, dissolves vitamins -
olive oil, fish, nuts
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Saturated fat (solid at room temperature)
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Unsaturated fat (liquid at room temperature)
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Trans fat (oil with added hydrogen molecules)
THE 6 ESSENTIAL
NUTRIENTS!
 Vitamins -regulate body processes, prevent diseases -
fruits & veggies
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Water soluble vitamins (dissolve in water)
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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
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 Heart Attack & Stroke
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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
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SIZE
AGE
ACTIVITY LEVEL
GENDER
RATE OF GROWTH
INDIVIDUAL DIFFERENCES
EFFICIENCY IN THE DIGESTIVE SYSTEM
ENVIRONMENT
PHYSIOLOGICAL