The basics of nutrition & Exercise for college students Vincent ferretti

In this presentation you will learn How to maintain, gain or loose weight Learn the impact of food choices on a persons’ health How to know if your diet is healthy The truth about supplements How to combine diet with exercise Healthy parameters for exercise and weight loss

Being well nourished Continuously renewing your body with the essential nutrients it needs supports the bodys’ growth & Maintenance Malnutrition defeciencies, imbalances, or even excess in nutrients can be detrimental to your health Many chronic diseases are linked to poor diet and lack of exercise

Health altering Factors influencing college students Tobacco and alcohol use Sleep Level of Physical activity Quality of meals Stress alcohol=7kcal per every gram

6 essential nutrients in a healthy diet Carbs Proteins Fats- 9kcal per gram Vitamins Minerals Water 4 kcal per gram No calorie content

5 characteristics of a nutritious diet 1) calorie control- eating the correct amount of calories needed to maintain body weight and provide essential nutrients 2) Moderation- eating reasonable portions; avoiding excess fat, sugar & salt 3) Variety- eating many different types of food to meet adequacy. Prevents boredom! 4) Balance- Eating equally among all food groups & consuming the proper amounts of nutrients. No over/under emphasis 5) Adequacy- The food in your diet provides enough essential nutrients, fiber, and energy

The food groups and choose my plate 1) carbohydrates (startches, pasta, rice, oats, potatoes) 2) Proteins (meats & Fish) 3) Milk & Yogurt 4) fruits & Veggies 5) fats & Sugars Choose my plate is a government website designed to help people design healthy, Individual diets. Great place for information, guidance, or assistance. https://www.choosemyplate.gov/

How to lose weight fast Low-­‐intensity  (<30% VO2max) fats are primary fuel Working out at this intensity burns more fat!!  High-­‐intensity (>60%VO2max) Carbs are primary fuel If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds (1-2lbs per weak is a safe ratio)

Don’t be fooled by water  Exercise produces .5-1.5 liters of sweat/hr = 2-4lbs weight loss exercising in hot-humid environments = up to 10 lbs weight loss Stay Hydrated!! 4-8oz every 15-30 min during exercise

The truth about supplements Food is superior to supplements More nutrients are absorbed from food and interact better in your body Phytochemicals from the sun are only in food, not supplements 80% of population do not consume enough fruit and vegetables daily

conclusion Eating a well balanced diet combined with 30-60 minutes of daily physical activity can enhance your health greatly. Make lifestyle choices that will add years to your life. its simple!