Maintaining a Healthy Lifestyle

1. Maintaining a Healthy Lifestyle

2. A college education is an investment in your future. Plan to live a long and healthy life to enjoy your investment.

3. In the 21st Century, it is predicted that you could live to be 100 years old.

4. Plan your life as if you will live to be 100 years old and healthy.

5. Keys to Good Health • Nutrition • Exercise • Avoid Addictions to Smoking, Alcohol and Drugs • Protect Yourself from Disease • Get Enough Sleep • Manage Stress

6. Nutrition: You Are What You Eat

7. Aim for a Healthy Weight

8. What is the best way to maintain a healthy weight?

9. Maintain a healthy weight through: • Healthy eating • Exercise

10. Calculate Your Body Mass Index (BMI) • A common method of evaluating your weight • BMI= 705 X Body Weight Divided By (Height X Height)

11. Less than 18.5 18.5-24.9 25-29.9 30 and above Under weight Normal weight Overweight Obese BMI

12. Be Physically Active Each Day

13. Adults Need 30-60 Minutes of Moderate Activity Each Day • Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes

14. Newer recommendations are for an hour of exercise each day!

15. Nutrition Test

16. What would you feeda 6 year old for breakfast before you send him or her to school? Write your answer on a separate sheet of paper.

17. Let’s hear some examples

18. Nutrition Test, Part II What did you have for breakfast this morning? Write this on a sheet of paper.

19. Nutrition Test: Part IIIHow many teaspoons of sugar are in a can of soda?

20. There are 9 teaspoons of sugar in a can of soda!

21. Nutritional Guidelines My Pyramid 2005 My Plate 2011

22. New Guidelines for 2011 www.choosemyplate.gov Half of the plate should be covered with vegetables and fruit. One fourth should be whole grains One fourth should be protein Include dairy products

23. Food amounts based on: • Age • Gender • Level of physical activity

24. Fruits • One to two cups recommended daily. A cup is equal to: • 1 small apple • 1 large banana • 1 large orange • 1 cup of 100% juice

25. Vegetables • One to 2 and a half cups recommended daily. A cup is equal to: • 2 cups of raw leafy vegetables • 1 cup of raw or cooked vegetables • 1 large ear of corn • 1 medium potato

26. Bread, Cereal, Rice and Pasta • 3 or more ounces recommended daily. An ounce is: • 1 slice of bread • 1 cup of cereal • One half cup of cooked rice, cereal or pasta

27. Protein: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts • 2-6 ounces recommended daily • One quarter cup of cooked dry beans • One egg • 1 tablespoons peanut butter • One half ounce of nuts

28. Dairy: Milk, Yogurt and Cheese • 2-3 cups recommended daily. One cup is equal to: • 1 and one half ounces of cheddar cheese • 2 cups cottage cheese • 1 8 oz. container of yogurt

29. Oils • Use liquid oils, not solid fats • 3-7 teaspoons recommended per day • Cooking oil • Salad dressing • Margarine • Mayonnaise

30. Discretionary or Empty Calories • Range from 100-300 calories for most people • Eat more of essential foods • Eat fewer foods with high fat or sugar content (cookies, cakes, ice cream, candies, hot dogs, hamburgers, fried foods)

31. Suggestions for Healthy Food Choices • Three fourths of the dinner plate should be covered with fruits, vegetables, whole grains and beans • Eat a variety of grains daily, especially whole grains • Limit solid fats such as butter, margarine and lard

32. Suggestions for Healthy Food Choices • Moderate your intake of sugar • Choose and prepare foods with less salt

33. Group Exercise:Ollie American’s Diet Assignment: How Healthy is Your Diet

34. Hints for Ollie’s Diet • A large pizza has 16 ounces of cheese ( equivalent to about 11 cups of milk) • A large slice of pizza is equal to 2 slices of bread • A hamburger bun is 2 slices of bread • A hamburger patty is about 4oz.

35. Ollie is allowed 100-300 discretionary calories. How many did he eat?

36. Many of Ollie’s foods are high in calories • 12 oz. Soda or beer = 150 calories • Small bag of chips (1.5 oz) = 230 calories • Small candy bars = 300 calories each • A large pepperoni pizza = 1400 calories • A large hamburger = 500 calories • A large order of fries = 450 calories

37. Avoid Addictions • Smoking • Alcohol • Drugs

38. Smoking is the leading cause of preventable death in the United States

39. About 430,000 Americans die each year from smoking related illnesses.

40. Imagine 4 jumbo jets each carrying 400 persons crashing each day. This is how many people die each year from smoking related illnesses.

41. Respiratory System Heart and Circulatory System Strokes Eyes and Vision Cancer Osteoporosis Damages Developing Fetus Facial Wrinkling Smoking Is Related to Many Illnesses:

42. Increase Your Life by 10 Years: • Refrain from smoking. • Maintain a healthy diet. • Exercise regularly.

43. Smoking is promoted to make money for the tobacco companies.

44. Smoking has always played a leading role in movies and TV shows. Film stars John Wayne, Robert Mitchum, Humphrey Bogart and Yul Brynner all died from lung cancer.

45. Be Careful with Alcohol

46. Responsible Drinking • Abuse of alcohol is the number one health problem facing college students today • The leading cause of death among college students is alcohol related car accidents

47. Some Problems • Excessive drinking is a factor in poor college performance and high drop out rates. • Heavy drinking causes brain damage and interferes with memory.

48. Women are at greater risk • Women have a higher concentration of alcohol after drinking the same amount as men. • There is greater damage to the heart and brain. • There is a greater risk of breast cancer. • There is a greater chance of being the victim of violent crime.

49. Binge drinking is having too much alcohol in too little time. • Men who drink 5 or more drinks in a row • Women who drink 4 or more drinks in a row • Two out of five college students are binge drinkers

50. Binge drinkers are more likely to: • Be hurt or injured • Drive a car after drinking • Get in trouble with police • Engage in unprotected sex • Damage property • Fall behind in school work • Miss class