1. Exercise, Nutrition and Wellness
Healthy Living
Exercise, Nutrition and Wellness

2. Nutrition Importance of Nutrition
Children and adolescents need to eat nutritious foods because their bodies are growing rapidly.
Children learn healthy (or unhealthy) eating habits at a very young age.
Who influences this behaviour?

3. A Balanced Diet
Creating a balanced diet is essential to obtain all the nutrients required to maintain living function of the body.
A balanced diet must include the 4 major components which are:
Protein, Vegetables, Carbohydrates and Fat
…and Don’t forget WATER!

5. Water Water is essential to keep healthy. It keeps us hydrated.
It helps us to digest food

6. Fruits and Veggies!
A variety of fruits and vegetables give children vitamins and minerals that keep them healthy and help them grow.
Fruits and vegetables are “nutrient dense” foods
lots of nutrients but few calories.
100% fruit and vegetable juices are good but less nutritious and filling than the foods themselves. They also contain more sugar.

7. Fruits and Veggies Fruit and vegetables are filled with fiber.
How does fiber keep us healthy?

8. Fats We need some fats in our diet, but not many.
Fats give us energy and can be stored in the body to be used when the body needs energy.
Good:
Nuts, coconut oil, Natural nut butters, Seeds
Bad
Butter, grease, some cooking oils, saturated fats

9. Carbohydrates
Carbohydrates give us lots of energy that our bodies can easily use.
Why do you think
athletes often eat lots
of carbohydrates?
Good = complex
Brown rice
Whole wheat pasta/ breads
Sweet potatoes
Veggies
Bad = Refined
White rice
white pasta/ breads

10. Protein Essential for the body to grow and repair muscle and bones.
Chicken, Beef, Fish, nuts, and Eggs
are all good sources of protein.

11. Calcium
Dairy products like cheese, milk and yogurt contain lots of calcium.
We need calcium to build strong and healthy bones and teeth.