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Nutrition and Fitness For a Healthier YOU!

Nutrition and Fitness For a Healthier YOU!. Why is it important?. Heart disease High blood pressure Stroke Type 2 Diabetes Loss of production in workplace/school. How do I get started?. What goes in must be less than the energy that goes out!. Eat less!. Exercise more!.

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Nutrition and Fitness For a Healthier YOU!

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  1. Nutrition and Fitness For a Healthier YOU!

  2. Why is it important? • Heart disease • High blood pressure • Stroke • Type 2 Diabetes • Loss of production in workplace/school

  3. How do I get started? What goes in must be less than the energy that goes out! Eat less! Exercise more!

  4. Know what you eat! • Keep a food journal. Record everything you eat. • Research calorie counts. http://www.calorieking.com/foods/ • Read the label!

  5. How many calories do I need? To MAINTAIN weight

  6. How much sugar is in there? • To calculate how many spoons of sugar in a food item, divide the grams of carbs by 5 and the grams of sugar by 5. Now, add the two numbers together.

  7. Portion Distortion: What is a Portion Size? 3 oz. fish: size of a checkbook Medium potato: size of a computer mouse 1/2 cup pasta: size of a tennis ball 2 Tbs. peanut butter: size of a ping pong ball 1 oz. cheese: size of 4 dice 3 oz. meat: size of a deck of cards

  8. Physical Activity • Reduces risk for heart attack, colon cancer, stroke, diabetes, and high blood pressure • Helps control weight • Contributes to healthy bones, joints, and muscles • Helps to relieve pain of arthritis • Reduces the symptoms of depression and anxiety • Helps reduce falls among older adults

  9. Stages of change when starting a new physical activity.

  10. Prevent Barriers to Physical Activity • FIND and MAKE the time • What are your interests? • Develop a support network • Set small, specific goals • Reward yourself • Set long-term goals

  11. What is Physical Activity? Moderate Physical Activity would include: Walking briskly (about 3 ½ miles per hour) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout) Scrubbing floors or washing windows

  12. Vigorous physical activities include: Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive) Moving or pushing furniture Singles Tennis

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