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NUTRITION & FITNESS

NUTRITION & FITNESS. Mr. Fisher. NUTRITION. 6 Nutrients. Carbohydrates (carbs) Proteins Vitamins Minerals Fats Water. Carbohydrates (Carbs). -Provide energy Simple= ( ___________ , sugar, & milk) Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables) .

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NUTRITION & FITNESS

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  1. NUTRITION & FITNESS Mr. Fisher

  2. NUTRITION

  3. 6 Nutrients Carbohydrates (carbs) Proteins Vitamins Minerals Fats Water

  4. Carbohydrates (Carbs) -Provide energy • Simple= (___________, sugar, & milk) • Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables) Fruit cereals

  5. Proteins -muscle/growth builders • Complete= foods from ________________ (fish, steak, etc.) • Incomplete= foods from _______________ animal sources plant sources

  6. 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

  7. minerals • -needed for sturdy bones & teeth, & for healthy blood Examples of minerals are: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium.

  8. fats • -a source of energy & needed for important body functions. • Saturated= fats in __________ & dairy too much=__________ cholesterol • Unsaturated= fats in ______________ better than Saturated meat raise oils

  9. water • -most common nutrient (75%) of your body • *Another way to get water • and eat healthier is via • fruit. Fruit, such as grapes, • apples, watermelon, etc. • can help you get your water.

  10. terms energy • Calorie= The measure of _________ available in foods. • 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 nutrients Guidelines

  11. More terms • Metabolism= 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

  12. 6 Substances in food Fiber • _________- good for your digestive system, makes you go #2 • _________- can lead to tooth decay & unnecessary pounds • ____________- only 30% or less of fat should be in your diet Sugar Hidden Fats

  13. Substances in food Cholesterol • _____________- a fatty wax-like substance • LDL= bad cholesterol • HDL= good cholesterol

  14. Substances in food Sodium • ____________- salt that’s either in processed foods or what we add with a saltshaker • ______________- a chemical that makes your heart beat faster Caffeine

  15. 6 nutrients 6 substances • Carbs Fiber • Proteins Sugar • Vitamins Hidden fats • Minerals Cholesterol • Fats Sodium • Water Caffeine

  16. 8 factors that influence diet • Geography Cost • Family Advertising • Cultural background Friends • Convenience Personal taste

  17. Body mass index (bmi) • Based on: height & weight • Does not take into account: age, • sex, frame size, or activity level • Desired Obese • Underweight Weight Overweight (20%^) • ______|______________________|___________________|________________|____ • 0-134 135 136-150 151 & ^

  18. More terms • Body Mass Index (BMI)= Formula used to indicate if you’re ___________, underweight, obese, or normal. • Desired weight= The weight that’s _________ for you. overweight best

  19. More terms more • Overweight= Weighing ______ than your desired weight. • Obesity= Weighing _____ more than desired weight. 20%

  20. More terms • My Plate (formerly Food Guide Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.

  21. Dieting do’s Exercise • ______________ to help burn calories • Change ___________ eating habits • Eat ____ smaller meals poor 6

  22. Dieting don’ts skip • Don’t _________ meals • Don’t ____________ yourself with food • Don’t become _____________ if you have a setback reward discouraged

  23. anorexia • Anorexia 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.

  24. Bulimia • Bulimia= 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.

  25. FITNESS

  26. What do you want the end result to be? • Gaining muscle mass • Losing weight • Toning up • Maintaining muscle & weight

  27. Gaining muscle mass

  28. LOSING WEIGHT

  29. Toning up

  30. Maintaining muscle & weight

  31. 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

  32. Aerobic Activity • 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

  33. Strengthening Activity • 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

  34. Flexibility • Flexibility 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

  35. Lifestyle Activity • Lifestyle 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

  36. 4 types of workouts • Aerobic Activity • Strengthening Activity • Flexibility • Lifestyle Activity

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