Nutrition & Personal Fitness REVIEW Take GOOOOOD Notes to be prepared for your EXAM!

What Chapters are on the test? Chapters 6 thru 8

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

THE 6 ESSENTIAL NUTRIENTS! Protein - growth & repair tissue - fish, tofu, beans & rice Carbohydrates - energy - whole wheat bread, rice, pasta Fats -cushion organs, dissolves vitamins - olive oil, fish, nuts Vitamins -regulate body processes, reduce diseases - fruits & veggies Minerals -regulate body processes, prevents diseases- eggs, milk, fish Water - transports nutrients, hydration - water & 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 NON- NUTRIENT FIBER Body does not digest fiber provides many vitamins & minerals reduces the risks of disease Eat whole grains, bran, fruits and vegetables.

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

TOP 3 CAUSES OF DEATH IN THE U.S. How can we reduce our chances of getting these lifestyle diseases? Cancer low-fat, high fiber diet sunscreen, avoid overexposure exercise regular low stress lifestyle Heart Attack & Stroke low-fat, low cholesterol diet regular exercise low stress lifestyle

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

So what should you say “YES” to? Exercise Balanced meals Daily vitamin Lots of water Colorful diet - fruits & veggies Proper rest Lean meats - fish, chicken and turkey Meat subs - rice & beans, tofu Proper serving size Good FATS - olive oil, nuts, fish “FIBER Filled Foods” Reading Food labels & Fast Food Guides Good hygiene, and care of teeth Sunscreen & good skin care Positive self-esteem/image Healthy weight-loss plans Healthy snacks Meal planning Regular doctor & dentist check-ups

and NO to Too much sun 2. Poor hygiene 3. Sharing brushes or make-up 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. “Couch Potato” 15. Late night snackin’ 16. SODA!!! 17. High cholesterol foods 18. Loud noises - ear damage 19. Steroids 20. Low self-esteem/image!