Maintaining a Healthy Lifestyle

1. Maintaining a Healthy Lifestyle Chapter 12

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. Use MyPyramid Plan to Guide Your Choices

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

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

24. Vegetables • One to 2 and a half cups. 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

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

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

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

28. Oils • 3-7 teaspoons recommended • Cooking oil • Salad dressing • Margarine • Mayonnaise

29. Discretionary Calories • Range from 100-300 calories for most people • Eat more of essential foods • Eat foods with higher fat or sugar content

30. Suggestions for Healthy Food Choices • Two thirds 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

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

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

33. 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.

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

35. 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

36. Avoid Addictions • Smoking • Alcohol • Drugs

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

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

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

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

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

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

43. 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.

44. Be Careful with Alcohol

45. 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

46. 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.

47. 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.

48. 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

49. 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

50. Moderate Drinking • One drink per day for women • Two drinks per day for men