Post on 23-Feb-2016
description
NUTRITIO
N &
FITNESS
M R . FI S
H E R
NUTRITIO
N
6 NUTRIENTSCarbohydrates (carbs) Proteins
Vitamins Minerals
Fats Water
CARBOHYDRATES (CARBS)-Provide energy
Simple= (___________, sugar, & milk)
Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables)
Fruit
cereals
PROTEINS-muscle/growth builders
Complete= foods from ________________ (fish, steak, etc.)
Incomplete= foods from _______________
animal sources
plant sources
VITAMINS-substances needed to help
regulate body functions• Water-soluble= ______ be
eaten daily (daily vitamins)
• Fat-soluble= ______ have to be eaten daily (fruits, veggies, bread, cereal & milk)
must
don’t
Examples of vitamins are vitamin A, B, C, D, & E
MINERALS-needed for sturdy bones, teeth, &
healthy blood
Examples of minerals are: Calcium, Zinc, Iron, Magnesium, Phosphorus, and Potassium.
FATSG O O D FAT S• Mono
+ unsaturated• Poly
B A D FAT S• Saturated
fats• Trans
-a source of energy & needed for important body functions.
WATER-most common nutrient (75%) of
your body
*Another way to get waterand eat healthier is via
fruit. Fruit, such as grapes,apples, watermelon, etc.
can help you get your water.
POSITIVES & NEGATIVESNutrient + -
Carbs
Protein
Vitamins
Minerals
Fats
Water
TERMSCalorie= The measure of _________ available
in foods.Empty Calories= Foods that give you lots of
_________, but very little other positives.Diet= The food we eat and drink ________Balanced Diet= The correct balance of
______________ in your diet.Recommended Dietary Allowances (RDA)=
__________ for amounts of vitamins, minerals, & proteins you should get.
regularly
Guidelines
energy
nutrients
calories
MORE TERMSMetabolism= The rate at which
your body _________ calories. This can be sped up or slowed down based on age, activity level, how often you eat, & what you eat.
burns
SUBSTANCES IN FOOD ____________- that are in
processed foods
_________- can lead to tooth decay & unnecessary pounds
____________- salt that’s either in processed foods or what we add with a saltshaker
Sodium
Sugar
Hidden Fats
SUBSTANCES IN FOOD _____________- a fatty wax-like
substance
LDL= bad cholesterol
HDL= good cholesterol
Cholesterol
6 SUBSTANCES IN FOOD _________- good for your digestive
system, makes you go #2
______________- a chemical that makes your heart beat faster
Fiber
6 nutrients 6 substancesCarbs Hidden fatsProteins Sugar Vitamins Sodium
Minerals Cholesterol Fats Fiber
Water Caffeine
8 FACTORS THAT INFLUENCE DIET
Convenience Personal taste
Geography Cost
Cultural background Family
Advertising Friends
BODY MASS INDEX (BMI)
Based on: height & weightDoes not take into account: age, sex, frame size, muscle mass or activity level
Desired Obese Underweight Weight Overweight (20%^)
______|______________________|___________________|________________|____ 0-134 135 136-150 151 & ^
Body Mass Index (BMI)= Formula used to indicate if you’re ___________, underweight, obese, or normal.
MORE TERMSMy Plate (formerly Food Guide
Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.
DIETING DO’So ______________ to help burn
calories
o Change ___________ eating habits
o Eat ____ smaller meals
Exercise
poor
6
DIETING DON’TSo Don’t _________ meals
o Don’t ____________ yourself with food
o Don’t become _____________ if you have a setback
skipreward
discouraged
ANOREXIAAnorexia Nervosa (Anorexia)= Where
you refuse to eat. They do this because of many different reasons.
Symptoms include- hair loss, skin discoloration, cold or sick feeling, etc.
BULIMIABulimia= Eat large amounts of food and
then throw it up. They do this because they feel the need to eat, but then feel guilty and force themselves to throw it up or use laxatives to rid themselves of the food.
Symptoms include all of the anorexia symptoms and bruised hands and fingers, etc.
FITNESS
WHAT DO YOU WANT THE END RESULT TO BE?
• Gaining muscle mass
• Losing weight
• Toning up
• Maintaining muscle & weight
GAINING MUSCLE MASSROUTINE DIET
- 85% strengthening activity (SA), 15% aerobic activity (AA).
- reps, weight. -Focus on 2-3 body areas a day.
Eat lots of healthy calories to gain weight (protein, carbs, dairy).
LOSING WEIGHTROUTINE DIET
-85% aerobic activity (AA), 15% strengthening activity (SA). High intensity for long periods of time. Circuit training should be only kind of weight training.
- reps, weight.
Eat less than you burn. Try to speed up metabolism by eating 6 smaller meals/day. Try to avoid any sugar, including drinks, lots of water.
TONING UPROUTINE DIET
-70% strengthening activity (SA), 30% aerobic activity (AA).
- reps, weight. -Circuit training can be good, as well as Pilates.
Sensible diet, increase calories a bit to keep up with training.
MAINTAINING MUSCLE & WEIGHTROUTINE DIET
-50% aerobic activity (AA), 50% strengthening activity (SA).
- reps, weight.
Sensible diet, don’t overdo cheat meals!
F.I.T.T.Frequency- how often are you active?Intensity- how hard are your heart
and muscles working?Time- how long are you active?Type- what are you doing?
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
AEROBIC ACTIVITY (AA)Aerobic activity is when the body’s large
muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
STRENGTHENING ACTIVITY (SA)Strengthening activity is when the
body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
FLEXIBILITYFlexibility lengthens a muscle
while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
LIFESTYLE ACTIVITYLifestyle activity occurs during
normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity