Eat Well, Exercise Well & Live Well
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Transcript of Eat Well, Exercise Well & Live Well
Eat Well, Exercise Well, Live Well.Isabella CamargoEat Well, Exercise Well, Live Well.Isabella Camargo
What you will learn today:
Positive Action vs Negative ActionMy PyramidFood GroupsExercise
Did you know…?
40 g of Sugar
35 g of Sugar
One can of Coke
contains:
One bottle of Gatorade contains:
Did you know…?Real Fruit BEATS Fruit Juice
1 Medium-Sized Apple
60 Kcal
3g of fiber
Helps you feel more satisfied
1 cup (8oz) of Apple Juice
110 Kcal
No fiber
Does not fill you up
Getting into Positive Action
Getting into Negative Action
Good Nutrition Each color represents a food group, which ones are they? GrainsVeggiesFruitsFatMilkMeat & Beans
My Pyramid
GrainsServings Daily:
5-6 servings daily Half of grain servings should bewhole wheat
Good source of fiber: >3 grams of fiber per serving
Choose: High-fiber cereals, oatmeal Whole-wheat tortillas, pasta, bread, crackers, brown rice
1 serving of the grain group: 1 slice, 1 cup (cold) or 1/2 cup (cooked)
Veggies Servings Daily: 2-3 servings dailyBenefits: Provide vitamins, minerals, and
fiber How veggies can be used: Fresh, frozen, or canned Raw or cooked Include at meal times and as
snacks Think color!
FruitsServings Daily: 2-3 servings daily
Benefits: Provides vitamins, minerals, and
fiber How fruits can be used: Fresh, frozen, or canned Include at meal times and as
snacks Avoid juices Think color!
MilkServings Daily: 3 servings dailyBenefits: Provides protein and calcium
needed for strong bones and teeth How milk can be used:
Use low-fat or fat-free dairy product Lactose intolerant: use lactose-free
milk or soy/rice milkSources: Milk or yogurt, 1 1/2oz of natural
cheese, or 2oz of processed cheese
Meat and BeansServings Daily: 5-6 servings daily
Best choices Lean cuts (loin or round) Skinless chicken or turkey Fish Plant protein
Choose healthy cooking methods Bake, broil, grillSources: 1oz of lean meat, 2 egg whites, 1 Tbsp. peanut butter, 1/4 cup cooked beans, lentils, peas.
Fats Provide the body with essential fat Have more calories than any other
food group Choose foods: < 3 grams of fat per
serving Servings Daily: 6 tsp
FatsHealthy FatsPolyunsaturated
OK fat choices Vegetable oils
(soybean, corn, sunflower), flaxseed, walnuts, fish (omega-3 fatty acids)
Monounsaturated Best fat choices Avocado, peanut
oil, olive, canola oil, almonds, pecans, pistachios
Unhealthy FatsSaturated
Bad fat choicesWhole-milk dairy products, butter, lard, snack foods, fried foods
Trans fatAvoid this fatCookies, crackers, chips, donuts, pastries, hard margarine, fried foods
How your plate should look
ExerciseAerobic: Improve the Circulatory System Repetitive Use large muscles Burn calories
Anaerobic: Strength Training
Increase muscle size and tone
Flexibility Flexible joint: greater range of motion Decrease resistance in tissues
Less energy Less injuries
Muscular relaxation
Any Questions?