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Week Two. HEALTHY HABITS FOR LIFE. A Common Sense Approach to Healthy Living. Eat Well: A Healthy Approach to Eating. Healthy Weight Healthy Eating Your Lifelong Eating Plan The New on Nutrients. Healthy Weight. Genetic makeup Metabolic rate Body composition Activity level
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Week Two HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living
Eat Well: A Healthy Approach to Eating • Healthy Weight • Healthy Eating • Your Lifelong Eating Plan • The New on Nutrients
Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems
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
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
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)
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
Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.
The News on Nutrients Carbohydrates • Benefits: • Energy • Fiber: Soluble and Insoluble • Sources: grains, cereals, fruits, vegetables. legumes
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
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
The News on Nutrients Fat • Energy • Satiety • Adds the flavor to food
Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Trans Fatty Acids
A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals
? ? ? ? Are you getting enough? Water:
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