Nutrition Essentials for Health and Wellness

1. APF Chapter 16 The amount and kinds of food you eat effect your health and wellness

2. Eating patterns have been linked to • Heart disease • Stroke • Hypertension • Some cancers

3. Good nutrition can enhance quality of life • Improves appearance • Ability to carry out work and leisure time activities without fatigue

4. Why is it hard to maintain a healthy diet? Many foods are developed, marketed and advertised for __________, not nutritional quality.

5. Carbohydrates • ____%of daily calories • Choose ________carbohydrates • Choose _____rich foods • Get at least ___servings of green and yellow veggies and citrus fruits daily • Get at least ___ servings of whole grains every day

6. Fat • Avoid trans fat- “_________” foods- they increase cholesterol • Limit fat to ____%of total calories- __________ fatshould be no more than ____%of all calories • Choose lean meat, fish, poultry, nonfat milk • _________intake of _______foods

7. Protein • Should account for ___-___%total daily calories • RDA for protein is 0.8g/kg of a person’s desired weight • Consume at least ___servings of lean meat, fish, poultry, and _______products or combinations of foods like beans, nuts, grains, and ______ per day • Supplements are NOT recommended

8. Vitamins and Minerals • Use ___________to get the vitamins and minerals you need • Include extra servings of ______and ________vegetables • Include extra servings of ________and other fruits

9. Water • Try to consume about ___8 ounce glasses of water daily- more on ______days or days you are very active • Do not substitute coffee, tea, and soda for more nutritious drinks like lowfat milk and 100% juices • _______daily _______to 3 servings

10. Hints on eating better • Choose _____________snacks • Eat ________meals • Moderation is key! • Try to snack on ___________like fruits and vegetables • Try to choose ______or _______foods rather than fried foods • Ask for sauces and dressings “_________”

11. Hints for active individuals • You must ____________to support your level of activity • Increase complex carbohydrates • Increase lean protein to 1.2g/kg of body weight • Have a __________/______ 15-30 minutes post activity • Time the pregame meal to 3 hours before the event • Stay _________!

12. Chapter 17

13. We live in a toxic environment • Our environment makes it easy to consume much energy dense, nutrient poor food. • Small increases in energy intake (eating) combined with decreases in energy expenditure (movement) lead to fat storage. • An increase of _______calories results in a one pound gain in weight

14. Creeping obesity • Gain of 1-2 pounds per year. Results when metabolism slows due to inactivity and loss of muscle mass (reversibility) combines with eating patterns that keep calorie intake high • Cut down on the use of labor saving devices (cordless phones, __________, dishwashers, elevators,etc.) and use aerobic exercise to lose/maintain weight

15. The best programs! • When eating smart is combined with exercise, people change body composition more easily because exercise builds and muscle, which uses more calories to keep the body going.

16. Behavioral Goals “I will cut 200 calories each day by substituting two cans of soda with water.” “I will walk to and from school to burn 200 extra calories per walk.” Why is this type of goal more effective than “I will lose 20 pounds”?

17. Be aware of calorie intake • Food is available everywhere! • http://app.mcdonalds.com/bagamcmeal?process=home • http://www.yum.com/nutrition/menu.asp?brandID_Abbr=5_TB • http://www.bk.com/#menu=3,1,-1

18. How to lose fat • Restrict calories in moderate amounts per day • Eating less fat results in fewer calories in and greater body fat loss as well • Severely restrict “empty calories”: pop, chips, candy (little nutrition, lots of calories) • Increase complex carbs- they are tasty and have fiber and nutrients (nutrient dense) • Learn the difference between hunger and appetite (craving) Hunger=physical, appetite=mental • Remember to exercise

19. Fad Diets: not long term loss and are unbalanced + unhealthy Beware of diets that: • Promise fast solutions (1-2lb max per week is best) • Promise to get you to your goal without mental inspiration or perspiration • Favor one food as the answer • Promise your fat will melt away

20. How to gain muscle • Add 500-1000 more calories of complex carbs and other healthy snacks (nuts, low fat granola, low fat dairy) • Expend no more than 3500 calories in aerobic activity per week while stepping up the weight training • Keep a food and exercise log to monitor behaviors

21. Overall tips for success • Gain support of family and friends who encourage healthy behaviors • Find a support group • Use positive self talk at all times even when a goal is not met • Remember if you make a poor nutritional choice all is not lost; you can still make good choices from then on