Take Care of Your MachineTake Care of Your Machine

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Staying Healthy Under Pressure

• Your diet can have immediate and long-term effects on your performance in school or on the job

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Staying Healthy Under Pressure

• Rest it• Move it• Fuel it• Observe it• Protect it

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Fuel It…Losing Weight

• Choose a variety of fruits, vegetables, and whole grains.

• Keep food safe to eat.• Choose a diet low in saturated fat, trans

fat, and cholesterol.• Moderate your intake of sugar.• Choose and prepare food with little salt.• Moderate alcohol consumption.

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Move It …

• Regular exercise can improve your performance

• Physical activity helps control weight, prevent heart disease, control cholesterol levels and diabetes, and slow the bone loss that comes with aging

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Rest It…

• Lack of sleep can interfere with:– Your immunity

– Your memory

– Your concentration

– Your ability to stay awake

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Rest It…Sleep Aids

• Exercise daily• Avoid daytime naps• Monitor your intake of caffeine

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Rest It…Managing Stress

• Mental Components– Manage self-talk

– Mentally rehearse success

– Visualize positive events

• Physical Components– Breathing exercises– Relaxation

techniques• body scans• guided imageries• massage• aerobic exercise

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Observe It…

• You’re the most likely person to notice changes in your health

• If you do notice changes, pay attention to them and get help

• Proper treatment can forestall serious problems

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7 Dietary Guidelines

1. Eat a variety of foods2. Keep food safe to eat3. Choose a diet low in saturated fat and

cholesterol, and moderate in total fat4. Choose beverages and foods to

moderate your intake of sugar

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7 Dietary Guidelines

5. Choose and prepare foods with less salt

6. If you drink alcoholic beverages, do so in moderation

7. Aim for a healthy weight; exercise at least 30 minutes daily