 Johnny Dunn 12 th grade health class

 Typical American Diet  High in sodium, fat, calories  low in essential nutrients  1/3 of adults are obese.  Obesity can lead to heart attack, stroke, & Type 2 diabetes

 Drink more water!  Water supports hydration, digestion and blood volume.  Aim to drink at least six times a day, more in warmer weather or if you’re exercising.

 A healthy balanced diet is key.  canned fruit, canned vegetables  baked beans  canned meat and fish  canned soups  vegetable oil such as olive oil

 Older adults need more calcium and vitamin D to help maintain bone health  three servings of vitamin D low-fat or fat-free milk or yogurt daily.

 To improve health Two types of physical activity each week: Aerobic -At least 150 minutes of moderate-intensity Muscle-strengthening- two or more days a week that work all major muscle groups

What counts as moderate-intensity aerobic activity?moderate-intensity aerobic activity  walking fast  water aerobics  riding a bike  doubles tennis  pushing a lawn mower  hiking

What counts as vigorous-intensity aerobic activity? jogging or running swimming fast singles tennis football rugby skipping rope hockey gymnastics

 What counts as muscle-strengthening activity  lifting weights  resistance bands  push-ups and sit-ups  yoga

 helps regulate the body’s use of sugars  Helps keep hunger and blood sugar in check.  Adults need at least 20 to 30 grams of fiber per day

Foods with soluble fiber include  Oatmeal  beans, apples and blueberries. Foods with insoluble fibers include  wheat  brown rice  carrots

 Helps form and maintain healthy skin, teeth, skeletal and soft tissue  Also produces the pigments in the retina of the eye.  Vitamin A promotes good vision, especially in low light.  Vitamin A comes from animal sources, such as:  Eggs  Meat  fortified milk  Cheese  halibut fish oil

 group of water-soluble vitamins that play important roles in cell metabolism  The B vitamins were once thought to be a single vitamin. Later research showed that there are 8 different types  Vitamin B12  Vitamin B1 (thiamine)  Vitamin B2 (riboflavin)  Vitamin B3 (niacin or niacinamide)  Vitamin B5 (pantothenic acid)  Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)  Vitamin B7 (biotin)  Vitamin B9 (folic acid)

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