CARBOHYDRATES (CARBS) -Provide energy Simple= (___________, sugar, & milk) Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables) Fruit cereals
PROTEINS -muscle/growth builders Complete= foods from ________________ (fish, steak, etc.) Incomplete= foods from _______________ animal sources plant sources
VITAMINS -substances needed to help regulate body functions Water-soluble= _________ be eaten daily (daily vitamins) Fat-soluble= ___________ have to be eaten daily (fruits, veggies, bread, cereal & milk) must dont Examples of vitamins are vitamin A, B, C, D, & E
MINERALS -needed for sturdy bones & teeth, & for healthy blood Examples of minerals are: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium.
FATS -a source of energy & needed for important body functions. Saturated= fats in __________ & dairy too much=__________ cholesterol Unsaturated= fats in ______________ better than Saturated meat raise oils
WATER -most common nutrient (75%) of your body *Another way to get water and eat healthier is via fruit. Fruit, such as grapes, apples, watermelon, etc. can help you get your water.
TERMS Calorie= The measure of _________ available in foods. Diet= The food we eat and drink ________ Balanced Diet= The correct balance of ______________ in your diet. Recommended Dietary Allowances (RDA)= ______________ for amounts of vitamins, minerals, & proteins you should get. regularly Guidelines energy nutrients
MORE TERMS Metabolism= The rate at which your body _________ calories. This can be sped up or slowed down based on age, activity level, how often you eat, & what you eat. burns
6 SUBSTANCES IN FOOD _________- good for your digestive system, makes you go #2 _________- can lead to tooth decay & unnecessary pounds ____________- only 30% or less of fat should be in your diet Fiber Sugar Hidden Fats
SUBSTANCES IN FOOD _____________- a fatty wax-like substance LDL= bad cholesterol HDL= good cholesterol Cholesterol
SUBSTANCES IN FOOD ____________- salt thats either in processed foods or what we add with a saltshaker ______________- a chemical that makes your heart beat faster Caffeine Sodium
8 FACTORS THAT INFLUENCE DIET GeographyCost FamilyAdvertising Cultural backgroundFriends ConveniencePersonal taste
BODY MASS INDEX (BMI) Based on: height & weight Does not take into account: age, sex, frame size, or activity level DesiredObese UnderweightWeightOverweight(20%^) ______|______________________|___________________|________________|____ 0-134 135 136-150 151 & ^
MORE TERMS Body Mass Index (BMI)= Formula used to indicate if youre ___________, underweight, obese, or normal. Desired weight= The weight thats _________ for you. overweight best
MORE TERMS Overweight= Weighing ______ than your desired weight. Obesity= Weighing _____ more than desired weight. 20% more
MORE TERMS My Plate (formerly Food Guide Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.
DIETING DOS o ______________ to help burn calories o Change ___________ eating habits o Eat ____ smaller meals Exercise poor 6
DIETING DONTS o Dont _________ meals o Dont ____________ yourself with food o Dont become _____________ if you have a setback skip reward discouraged
ANOREXIA Anorexia Nervosa (Anorexia)= Where you refuse to eat. They do this because of many different reasons. Symptoms include- hair loss, skin discoloration, cold or sick feeling, etc.
BULIMIA Bulimia= Eat large amounts of food and then throw it up. They do this because they feel the need to eat, but then feel guilty and force themselves to throw it up or use laxatives to rid themselves of the food. Symptoms include all of the anorexia symptoms and bruised hands and fingers, etc.
WHAT DO YOU WANT THE END RESULT TO BE? Gaining muscle mass Losing weight Toning up Maintaining muscle & weight
GAINING MUSCLE MASS ROUTINEDIET -Lots of weights, minimal aerobic. - reps, weight. -Focus on 2-3 body areas a day. Lots of protein, carbs, water. Eat lots of healthy calories to gain weight.
LOSING WEIGHT ROUTINEDIET -Lots of aerobic exercise, high intensity for long periods of time. Circuit training should be only kind of weight lifting. - reps, weight. Eat less than you burn. Try to speed up metabolism by eating 6 smaller meals/day. Try to avoid any sugar, including drinks, lots of water.
TONING UP ROUTINEDIET -Try to substitute more weights for aerobic activity. - reps, weight. -Circuit training can be good, as well as pilates. Sensible diet, include more good proteins (not bad ones), increase calories a bit, but not in the bad form.
F.I.T.T. Frequency- how often are you active? Intensity- how hard are your heart and muscles working? Time- how long are you active? Type- what are you doing? FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
AEROBIC ACTIVITY Aerobic activity is when the bodys large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss. FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
STRENGTHENING ACTIVITY Strengthening activity is when the bodys muscles work against a force or weight. Examples include elastic bands, weights, or body weight. FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
FLEXIBILITY Flexibility lengthens a muscle while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines. FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
LIFESTYLE ACTIVITY Lifestyle activity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing. FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf