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HEALTHY HABITS FOR LIFE

HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

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  1. Week Two HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

  2. Eat Well: A Healthy Approach to Eating • Healthy Weight • Healthy Eating • Your Lifelong Eating Plan • The New on Nutrients

  3. Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems

  4. Body Mass Index

  5. Apple vs. Pears

  6. Healthy Eating • Base your lifelong plan on guidelines from MyPyramid • Maintain a healthy relationship with food • Avoid the “good food/bad food” mentality • Remember moderation and variety in all your food choices

  7. MyPyramid

  8. Your Lifelong Eating Plan Eat Well for the Health of It • Assess your current eating habits • Compare them to MyPyramid • Create your own eating plan

  9. Estimated Daily Calorie Needs

  10. Create Your Eating Plan: Going Further • Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR) • Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity (page 24)

  11. Create Your Eating Plan:Going Further • Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A) • Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total

  12. Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

  13. The News on Nutrients Carbohydrates • Benefits: • Energy • Fiber: Soluble and Insoluble • Sources: grains, cereals, fruits, vegetables. legumes

  14. The News on Nutrients Fiber • Recommendation: 14 g fiber for every 1000 calories consumed • Maintains proper bowel function • Decreases the risk for heart disease and some cancers • Moderates blood glucose levels • Lowers your calorie intake by helping you to stay full longer

  15. The News on Nutrients Protein • Strengthens blood • Builds and maintains muscle and body structure • Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds

  16. The News on Nutrients Fat • Energy • Satiety • Adds the flavor to food

  17. Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Trans Fatty Acids

  18. A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals

  19. ? ? ? ? Are you getting enough? Water:

  20. The Plan: Week Two • Complete the Eat Well assessment brochure • Set up your pyramid based eating plan • Complete your Food and Activity Journal for this week