1. PHYSICAL ACTIVITY & NUTRITION BEHAVIORS Health – Mrs. Back

2. EXERCISE Need 1 hour or more a day of exercise which includes aerobics, muscle strength and bone strengthening (3 times a week of all 3) Aerobics – Moderate – brisk walk, bike, baseball/softball, basketball and volleyball Vigorous – soccer, marital arts, running, swimming, basketball Muscle Strength – Push ups, lifting, sit ups Bone Strengthening – Jumping rope, running, basketball, volleyball, tennis

3. TV/COMPUTER Kaiser Family Foundation research Kids 8-18 spend 7 ½ hours a day Watching TV Listening to music Social media Surfing the Web

4. SODA AND SWEETENED BEVERAGES Teens should drink no more than 45 mg/day of caffeine jitteriness and nervousness upset stomach headaches difficulty concentrating difficulty sleeping increased heart rate increased blood pressure Caffeine is a diuretic which can cause dehydration 60% more likely to be obese

5. SODA AND SWEETENED BEVERAGES 12 oz can of soda has 10 tsp of sugar as well as 150 calories Caffeine content Mt Dew 55 mg Diet Coke 45 mg Pepsi 38 mg Coke 34 mg 7 Up 0 mg

6. SODA AND SWEETENED BEVERAGES Teens should average no more than 21-33 g sugar a day Can increase risk of Obesity Diabetes High blood pressure There are 4 calories per gram of sugar No essential nutrients Teens average per day 119 g or 28.3 tsp or 476 calories or 21.4% of caloric intake

7. SKIPPING MEALS Consequences of skipping meals Inadequate nutrition Alters how the body digests food Blood sugar – roller coaster No food – sugar goes down Sluggish and tired Effects insulin Chronic skipping of meals increases risk of diabetes Metabolism – “use it or lose it” No food means no digestion which slows down metabolism When you do get food it takes longer to digest and more is stored as fat To REV up metabolism – eat 5-7 small meals throughout the day

8. WATER INTAKE Water helps in metabolism, lubricates joints, cushion organs, regulate body temperature, digestion, absorption of nutrients, and waste removal Girls 14-18 needs 2.3 liters per day or almost 10 cups of water Boys 14-18 needs 3.3 liters per day or about 14 cups of water Water intake can come from 6-8 cups of water and eating required fruits and vegetables per day During physical activity – drink ½ to 2 cups of water every 15-20 minutes while exercising After exercising drink 2 cups per pound of weight loss

9. SNACKING What to avoid Chips Added sugar like candy bars, soda Pastries “power bars” What to eat Fiber – whole grain breads, cereals, fruits, vegetables Protein – peanut butter, yogurt, cheese, cottage cheese Measure out your snack so you don’t over indulge

10. FAST FOOD No more than twice a week No nutritional value Decreased vitamins, minerals and fiber Increased sodium, sugar and fat Alternatives Eat grilled or baked Eat half the bun Beware of sauces and spreads (mayo, sour cream) No fries – eat baked potato, salad, fruits Drink water instead of soda

11. MILK INTAKE Teens need 3 cups a day Calcium Fat-free or low-fat milk, cheese, yogurt Calcium fortified foods Beans and green leafy vegetables (spinach) Broccoli

12. FRUITS AND VEGETABLES Daily intake Fruits – girls 1 ½ cups and boys 2 cups Vegetables – girls 2 ½ cups and boys 3 cups Nutritional Value Low in fat and calories High in vitamins and fiber Health benefits Reduce risk of heart disease – heart attack and stroke Protect against cancer Lower blood pressure Lower caloric intake

13. EATING BEHAVIORS AND ATTITUDES How to avoid emotional eating Tame your stress – yoga, mediation, relaxation Have a hunger reality check – are you really hunger? Keep a food diary Get support – family and friends Fight boredom – distract yourself Take away temptations Don’t deprive yourself Snack healthy Learn from setbacks

14. SLEEP Teens should sleep 8 ½-9 hours a night – only 15% of students get this amount 25% of students fall asleep in class Poor amount of sleep can cause poor grades, slow responses, and dulled concentration Sleep helps the body to re-energize How to sleep better Set a regular bedtime Exercise Avoid stimulants – soda Relax your mind Low lights Don’t nap too much – power nap – no more than 30 minutes Avoid all-nighters Create the right sleeping environment Wake up with bright light

15. FAMILY MEALS S = smarter children – improved vocabulary, reading skills, higher test scores, greater academic achievement and higher grades U = unlikely to smoke, drink, or do drugs C = courteous and conversational C = connected to family E = eating better S = sharing S = strengthens the family

16. TELEVISION IN THE BEDROOM 71% of 8-18 year olds have a TV in their room Problems – Weight problem Sleep disturbance Delay melatonin production Effects test scores 7-9 points lower Poor diet Ate more fast food, drank more soda, participated less in family meals