Nutrition and Fitness For a

Healthier YOU!

Why is it important?

• Heart disease• High blood pressure

• Stroke• Type 2 Diabetes

• Loss of production in workplace/school

How do I get started?

What goes in must be less than the energy that goes out!

Eat less

! Exercise

more!

Know what you eat!

• Keep a food journal. Record everything you eat.

• Research calorie counts. http://www.calorieking.com/foods/

• Read the label!

How many calories do I need?

Men Age Women2,400-3,000

19-30 2,000-2,400

2,200-3,000

31-50 1,800-2,200

2,000-2,800

51+ 1,600-2,200

To MAINTAIN weight

How much sugar is in there?

• To calculate how many spoons of sugar in a food item, divide the grams of carbs by 5 and the grams of sugar by 5. Now, add the two numbers together.

Portion Distortion: What is a Portion Size?

1 oz. cheese: size of 4 dice 3 oz. meat: size of a deck of cards

3 oz. fish: size of a checkbook Medium potato: size of a computer mouse

1/2 cup pasta: size of a tennis ball

2 Tbs. peanut butter: size of a ping pong ball

Physical Activity

• Reduces risk for heart attack, colon cancer, stroke, diabetes, and high blood pressure

• Helps control weight• Contributes to healthy bones, joints,

and muscles• Helps to relieve pain of arthritis• Reduces the symptoms of depression

and anxiety• Helps reduce falls among older adults

Stages of c

hange when

startin

g a new physical

activity

.

Prevent Barriers to Physical Activity

•FIND and MAKE the time•What are your interests?

•Develop a support network•Set small, specific goals

•Reward yourself•Set long-term goals

What is Physical Activity?

Moderate Physical Activity would include:

Walking briskly (about 3 ½ miles per hour) Hiking

Gardening/yard work Dancing

Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout)

Scrubbing floors or washing windows

Vigorous physical activities include:

Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour)

Swimming (freestyle laps) Aerobics

Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood

Weight lifting (vigorous effort) Basketball (competitive)

Moving or pushing furnitureSingles Tennis