Healthy Lifestyle

1. Healthy Lifestyle November 2005

2. What is a Healthy Lifestyle? • Consuming nutritious foods • Regular exercise • Not smoking • Stress management • Getting enough sleep

3. Importance of Following a Healthy Lifestyle • Prevent obesity/weight maintenance • Reduce risk of various diseases and cancers • Promote longevity • Increased confidence • Increased energy • Look better and feel better!

4. Nutritious Diet • The secret to healthy eating is to remember: • Variety • Moderation • Balance • Follow the food guide pyramid and dietary guidelines • Drink lots of water

5. Variety, Moderation, Balance • Eating a variety of foods is important to get all the vitamins, minerals, and nutrients the body needs to function at its best • Eat foods in moderation • Moderate intake of sugars, sodium, fat, and cholesterol • Consuming too much of a food can lead to excess calories being consumed and weight gain can result • Remember portion control • Eat when hungry and stop when full! • Balance the foods you eat with exercise for weight maintenance

6. Food Guide Pyramid • An outline of what should be eaten each day • Emphasizes variety • Shows a range of servings to consume per day • The number of servings depends on the amount of calories you need each day

7. Food Guide Pyramid Calorie ranges needed: • 1600 – sedentary women and most older adults • 2200 – most children, teenage girls, active women, many sedentary men • 2800 – teenage boys, active men, some very active women

8. Food Guide Pyramid

9. What Counts as a Serving • Grain group • 1 slice of bread • 1 oz ready to eat cereal • ½ cup cooked rice, cereal or pasta • Vegetable group • 1 cup raw vegetables • ½ cup cooked vegetables • ¾ cup vegetable juice

10. What Counts as a Serving • Fruit group • 1 medium apple, banana, or orange • ½ cup chopped, canned, or cooked fruit • ¾ cup fruit juice • Milk group • 1 cup yogurt or milk • 1 ½ oz natural cheese • 2 oz processed cheese

11. What Counts as a Serving Meat group • 2-3 oz lean meat, poultry, or fish • About the size of a cassette tape • Counts as 1 ounce of meat: • ½ cup cooked dry beans • 1 egg • 2 T peanut butter • 1/3 cup nuts

12. Dietary Guidelines Aim for fitness • Aim for a healthy weight • Balance the calories you eat with physical activity • Be physically active each day

13. Dietary Guidelines Build a Healthy Base • Let the pyramid guide your food choices • Choose low-fat dairy and lean meats • Enjoy fats and sweets occasionally • Remember portion control! • Choose a variety of grains daily, especially whole grains • Consume whole grains in place of enriched grain products

14. Dietary Guidelines Build a healthy base • Choose a variety of fruits and vegetables daily • Aim for 5 servings a day of fruits and vegetables • Keep foods safe to eat

15. Dietary Guidelines Choose sensibly • Choose a diet low in saturated fat and cholesterol and moderate in total fat • No more than 30% of total calories should come from fat • No more than 10% of total calories should come from saturated fat • Limit use of solid fats and opt for vegetable oils • Choose low-fat, low sodium, and low cholesterol foods • Choose low-fat or fat-free milk products • Include more legumes and fish into your diet

16. Dietary Guidelines Choose sensibly • Choose beverages and foods to moderate intake of sugars • Choose and prepare foods with less salt • Aim for no more than 2400 mg salt/day • Go easy on foods prepared with added salt

17. Exercise Benefits of exercise: • Burns calories consumed for weight maintenance • Reduces risk of various disease development • Relieves stress and anxiety • Improves strength • Builds bone • Improves mood

18. Exercise • Less than 50% of adults do not get enough physical activity • More than 1/3 of children, grades 9-12, do not engage in vigorous physical activity • In 2001, high school participation in physical education classes was only 32%

19. Exercise Aim for • 30 minutes a day, 5 days a week of moderate intensity physical activity • or 20 minutes a day, 3 days a week of vigorous intensity physical activity OR

20. Exercise Moderate-intensity exercise: • Walking briskly • Mowing the lawn • Dancing • Swimming • Biking on level terrain • Any activities burn 3.5-7 calories/minute

21. Exercise Vigorous-intensity exercise: • Jogging • Mowing lawn with non-motorized push mower • Chopping wood • Aerobic dancing • Swimming laps • Biking uphill • Any activities burn more than 7 calories/minute

22. Smoking • The leading cause of preventable death in the US • Results in 5.6 million years of potential life lost each year • Increases risk of • Cancer • Cardiovascular disease • Respiratory diseases

23. Stress • The body’s physical and psychological response to anything overwhelming • Consequences of stress: • Interfere with relationships • deplete energy • interfere with physical functioning and bodily processes • cause ulcers, allergies, asthma, and migraine headaches

24. Causes of Stress • Fear • Uncertainty • Attitudes • Perceptions • Change

25. Ways to Reduce Stress • Exercise regularly • Talk to family and friends about problems for support • Avoid cigarette use • Eat sensibly • Practice relaxation techniques • Take breaks and time off to rebuild energy • Get enough sleep • Sleep recharges the body and mind