Nutrition for SuccessGianni Grasso

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!

Classifications of Nutrients

• Carbohydrates

• Meat/Protein

• Fruits

• Vegetables

• Dairy

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

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

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

Vegetables

Help reduce the risk of stroke and other diseases

Lowers blood pressure

Decrease risk of type 2 diabetes

Look for darker greens, more nutrients

Dairy Improve bone health

Reduce risk of Osteoporosis

Intake of dairy products during childhood and adolescent years is very important!

• The more calcium, the better

Water

• Helps transport nutrients throughout the body

• Promotes weight loss

• Flushes out toxins

• Boosts immune system

• Stay hydrated!

Keep Track of your Diet!

Log your meals through http://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

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

Exercise

Burn body fat and build muscle strength

Reduce the risk of Cancer

Reduce Stress

Improve self-confidence

Improve brain function

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

Helpful tips

Avoid late night cravings

Cook meals yourself

Don’t eat out on a regular basis

Prepare meals ahead of time

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

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

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

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

Short Term Changes

• Increased energy levels

• More stable moods

• Sleeping better

• More alert

• Improved self-efficacy

Long Term Changes

Less likely to develop:

• Cancer

• Arthritis

• Memory loss

• Dementia

• Heart Attacks

• Diabetes

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

Resources

http://www.livestrong.com/article/289568-short-term-long-term-effects-of-a-healthy-diet/

http://www.cdc.gov/nutrition/

http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389

http://www.choosemyplate.gov

http://www.nlm.nih.gov/medlineplus/obesity.html