Let’s Get Healthy 2k15 Kerriann Manziano 9 th / 10 th grade.

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Presentation transcript:

Let’s Get Healthy 2k15 Kerriann Manziano 9 th / 10 th grade

How many of you drink a full bottle of soda?

The recommended Daily Value of sugar intake for adolescents is 6-9 tsp ¹. This is just one example of how people over eat the DV of certain foods.

You should watch for:  Sodium intake  Fat intake - recommended 25% of total calorie intake  About 50-70g based on 1800 calories  Protein intake -recommended 46-52g

 Carbohydrates – recommended 130g  Fiber – recommended 28-38g  And sugar – recommended 20-32g

Are you getting enough? Or are you getting too much?

 Lose IT!  My Fitness Pal  My Plate  Fooducate  Calorie Counter

How many of you get 30+ minutes of physical activity a day?

How many of you get 60+ minutes of physical activity a day? Now…

It is recommended..  That teenagers get 60 minutes or more of physical activity a day  Moderate or vigorous  And also work on muscle strength at least 3 days a week  Weight lifting  Abdominal exercises  Body weight exercises  Resistance bands

Different Physical Activities:  Sports  Volleyball, Basketball, Soccer, Badminton, Racquetball, Cheerleading, Track, Football, Tennis, etc.  Biking  Elliptical  Zumba  Going for a walk  Roller Skating/Ice Skating  Frisbee/Ultimate Frisbee

Things to do at home:  Take your dog for a walk  Take the stairs instead of elevators or escalators  If you are watching TV, do an exercise at every commercial  Crunches, push-ups, jumping jacks, ect.  Make a game out of it

Exercise Log  Track your physical activity  Mark down calories burned  Duration  How many miles you ran/walked  How many sets and weight of a certain exercise  There are also apps for physical activity

Apps  Have personal trainers to motivate and help you with your workout  Keep track of calories burned  Have a variety of exercises  Keep track of miles  Keep track of your goals and achievements  Some even have a GPS to track your path

Push-upsiPump Couch 2 5kGarmin fit

For beginners:  Couch 2 5k is a great start!  Get into shape using a 3-days-a-week workout program  Spans 9 weeks  End goal = 5k !  This can kick start your healthy habits and achieve personal goals

Don’t have a smart phone?   Track your health  Track your food  Daily Recommended Values  Healthy eating tips  How to live a healthy and active lifestyle

References Information provided from:  Livestrong.com  ChooseMyPlate.gov  bjcschooloutreach.org  epi.umn.edu