Steps to Achieving a Healthy Life Style as an Adult Kate
Matthews
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Nutrition What is it? The process of providing or obtaining the
food necessary for health and growth. Why is it Important? What you
put in your body affects your every day living.
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BMI and your Health BMI (bass body index) calculates the amount
of mass on your body according to your height and weight Example:
Height: 510 (70 Inches); Weight: 152 Underweight- > 18.5 Normal-
18.5-24.9 Overweight- 25-29.9 Obese- 30-34.9 Severe Obese- 35-39.9
Morbidly Obese- 40- < BMI Calculation: [152 (70) 2 ] 703
21.81
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New vs. Old Food Pyramid Too many carbohydrates= FAT In 2011,
the United States Department of Agriculture changed the 1992 food
pyramid to my plate. My plate stresses the importance of having a
well portion diet
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Mistakes about Dieting Do NOT skip any meals, especially
breakfast The idea of skipping meals to lose weight unhealthy. If
you skip meals during your diet you A) can cause hypoglycemia B)
will have malnutrition C) will affect how you function during your
daily active
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2 Key Requirements for a Successful Diet 1)Positive attitude 2)
Have a plan +
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Key Foods to have in your diet 1) Fruit 3-5 servings daily 2)
Vegetables 3-5 servings daily 3) Protein (Chicken, fish, eggs etc)
2-3 servings daily 4) Whole grains 3-5 servings daily 5) Water 8-12
cups daily
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Foods to Stay Away From Anything that says diet High carbs High
fats Oils, sat. fat, trans fat Frozen diet meals- high in sodium
Fast food High sugars
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Keep Track of your Day When you keep track of your food/calorie
intake, you will get better results because You will know when you
consume too much Learn how to control calories Avoid from binge
eating (over-eating)
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Keep Track of your progress Do a weekly weigh in because You
can see what youre doing right/wrong It will help motivate you
Gives you statistical proof of your results
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Have 6 Healthy Meals a day Males- Around 1,800-2,200 depending
on height/weight/ workout regimen Females- Around 1,200-1,600
depending on height/weight/ workout regimen
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Successful and Unsuccessful Diet Plans Successful Low fat and
low carb diet with high protein and high exercise Unsuccessful Fad
diets such as the cottage cheese diet, the 17 day diet, south beach
diet. You may get quick results but they wont last
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Successful Diet Supplements Successful EAT HEALTHY AND
EXERCISE! THERE IS NO MAGIC PILL! MAGIC PILL! Unsuccessful
Hydroxcut Alli HCG Dexatrim Max Slimquick Etc, Etc, Etc
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Importance of Vitamins Why do you need them? They reinsure your
body gets exactly what it needs They help your body recover faster
Besides nutrition reasons, they keep you generally healthy
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Best and Worst Exercise Plan Best High cardio and weight
training Example: hour on elliptical then a 20 minute arm workout
circuit Worst All cardio with no weight training Too much cardio
actually builds fat
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There is NO Miracle Pill Diet pills are filled with empty
promises You may see short term results Not good for heart or liver
Can cause serious illness or death
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Avoid consumption of Tabaco and Alcohol Tabaco Slows you down
Makes you less motivated Affects your lungs which affects your
workout Alcohol Extra calories Its a depressant- slows you down
Ruins the past 72 hours of your workout
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Dangers of Obesity Diabetes High blood pressure Sleep apnea
Death
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Importance of Sleep while Dieting Allows you to recover Gives
you energy Keeps you from over eating
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Importance of Water Helps maintain body fluids Water helps
maintain bowel functions Energizes muscles for workouts Keeps you
hydrated Zero calories