2. Nutrition for Success Gianni Grasso

3. What is Nutrition?  Providing or obtaining food for proper health and growth.  Following the proper guidelines is key  Know what to eat for each meal Stay consistent!

4. Classifications of Nutrients Carbohydrates Meat/Protein Fruits Vegetables Dairy

5. Carbohydrates  Consuming healthy carbohydrates can help maintain blood sugar levels  Whole grains, pasta, starchy vegetables and beans  Stay away from while bread and sugary foods

6. Meats/Proteins  Proteins can shed fat off your belly and build muscle  1 gram of protein = 4 calories  Proteins help transport nutrients throughout the body

7. Fruits  High in fiber, water, vitamin C  Natural sugars, no artificial sweeteners  Helps boost metabolism and energy levels  Helps reduce risk of cancer and cardio vascular disease

8. Vegetables HHelp reduce the risk of stroke and other diseases LLowers blood pressure DDecrease risk of type 2 diabetes LLook for darker greens, more nutrients

9. Dairy IImprove bone health RReduce risk of Osteoporosis IIntake of dairy products during childhood and adolescent years is very important! The more calcium, the better

10. Water  Helps transport nutrients throughout the body Promotes weight loss Flushes out toxins Boosts immune system Stay hydrated!

11. Keep Track of your Diet!  Log your meals through http://www.choosemyplate.govhttp://www.choosemyplate.gov  People who keep a record of their diet are likely to lose weight  Stay on top of your goals  Add some variety to your diet

12. Stay Active!  Improve your overall health and fitness  Reduces your risk for many chronic disease Boosts metabolism thus increasing the amount of nutrients in your diet

13. Exercise  Burn body fat and build muscle strength  Reduce the risk of Cancer  Reduce Stress  Improve self-confidence  Improve brain function

14. Guidelines for Exercise  Adolescents (6-17 years old): 60+ minutes a day at least 3x a week  Adults (18-64 years old): at least 2.5 hours each week  Aerobic, Muscle strengthening, and bone strengthening activities

15. Helpful tips AAvoid late night cravings CCook meals yourself DDon’t eat out on a regular basis PPrepare meals ahead of time

16. Shop Smart  Look for coupons for each certain foods  Healthiest food are on the outside of the grocery store Buy in bulk for the entire week

17. Why Improve your nutrition? Obesity has become an epidemic in the US today Best option is to start as soon as possible See improvements instantly The changes you make now will benefit you in the future

18. Obesity  Defined as having excess body fat  More than one-third of children and adolescents were overweight or obese  Higher risk of developing cardiovascular disease  Suffer from sleep apnea, high cholesterol, high blood pressure

19. How to stay on top of your diet  Look at the nutritional facts of your foods,  Stay away from fast food  Talk to a professional for advice and guidance  Always have a support system

20. Short Term Changes Increased energy levels More stable moods Sleeping better More alert Improved self-efficacy

21. Long Term Changes  Less likely to develop: Cancer Arthritis Memory loss Dementia Heart Attacks Diabetes

22. Why is it important to Eat Healthy? Live a longer and happier life Reduce stress Numerous health benefits Being able to have a more active lifestyle

23. Resources  http://www.livestrong.com/article/289568-short-term-long- term-effects-of-a-healthy-diet/ http://www.livestrong.com/article/289568-short-term-long- term-effects-of-a-healthy-diet/  http://www.cdc.gov/nutrition/ http://www.cdc.gov/nutrition/  http://www.mayoclinic.org/healthy-living/fitness/in- depth/exercise/art-20048389 http://www.mayoclinic.org/healthy-living/fitness/in- depth/exercise/art-20048389  http://www.choosemyplate.gov http://www.choosemyplate.gov  http://www.nlm.nih.gov/medlineplus/obesity.html http://www.nlm.nih.gov/medlineplus/obesity.html