Nutrition & Fitness

1. Nutrition & Fitness PE 2011- 2012

2. Food Reflection: Write down what kinds of food do you take today?( as detail as you can) • Breakfast, e.g. 1 cup of full cream milk, 2 slices of bread • lunch • dinner

3. How many calories intake for both men and women per day?

4. Women vs. Men Calorie Women should be aiming to consume no more than 2,000 calories per day Men should aim for an amount of2,500 calories per day. This will occur when you burn more calories than you take in each day through the likes of exercise. For example, if you eat 2,000 calories and burn off 2,500 calories, your calorie deficit will be 500.

5. Where are Calories come from?

6. Food Pyramid

7. A food pyramidis a triangular or pyramid-shaped nutrition guide divided into sections to show the recommended intake for each food group.

9. New food pyramid

10. What are the six food groups?

11. Color Coded Food Groups The pyramid is shaped like a, well, pyramid and has been color coded to represent each of the food groups that people should be eating.

12. Color Coded Food Groups The different groups are coded as follows: orange for grains, green for vegetables, red for fruit, blue for milk, yellow for oils and purple for meats & beans.

13. 1 Grains group

14. 1. Grains group Look for the word "whole" in front of the grain name on the list of ingredients The grains & cereals food group includes any grain foods, both wholegrains (and wholewheat) foods, plus the refined grains. Wholegrains are advised to be chosen over refined grains at every meal.

15. Examples of Grains Group grains - corn, barley, amaranth, buckwheat, millet, oats, wholewheat cereals - oats, wholewheat rice - brown, wild, basmati, jasmine pasta - corn, wholewheat, noodles - buckwheat, soy, wheat, rice

16. Why do we need the grains group in our daily life?

17. Excellent source of energy the carbohydrate content of grains and cereals make them useful foods in providing quick energy wholegrains and whole cereals provide sustained energy over a longer period

18. 2.Vegetables Vary your vegetables Eat more dark vegetables Eat more orange vegetables Eat more dry beans and peas

19. 3. Fruits Focus on any type of fruits Eat a variety of fruits as a rainbow Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices

20. Fruits What Fruits do you find in the photo?

21. What are "oils"?

22. Oils Oils are fatsthat are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish.

23. Oils

24. Oils Make most of your fat sources from fish, nuts, and vegetable oils Limit solid fats like butter, stick margarine, and shortening

25. Some common oils are: corn oil olive oil soybean oil sunflower oil

26. Oils Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like: • nuts • olives • some fish • avocados

27. What kind of milk products do you find in the picture?

28. Milk Get your calcium-rich foods Go low-fat or fat-free If you don't or can't consume milk, choose other calcium sources

29. Milk • All fluid milk products and many foods made from milk are considered part of this food group. • Most milk group choices should be fat-free or low-fat.

30. How many type of meat and beans can you see?

31. Meat & Beans Go lean on protein Choose low-fat or lean meats and poultry The best cooking methods :Bake it, boil it, or grill it Vary your sources with more fish, beans, nuts, and seeds

32. Meat and beans All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

33. Questions • What does the wide part of the colored band means? • Give examples of what food would be on the bottom of the band and on the top.

34. Food Pyramid Reflection: • Do you think you have a healthy and balanced diet? • Based on the food pyramid given, how can you improve yourself as in your way? (no point form).

36. 3 steps guide to use food labels

37. Food Labels Make Better ChoicesUse Nutrition Labels Aware of the relationship between diet and health. As their interest in nutrition grows, their demand for nutrition information increases. provided with nutrition information on their food labels.

38. Body Mass Index (BMI) This is a method used to determine whether a person is overweight or obese. The most commonly used method is the body mass index (BMI), which compares your height and weight to a standard.

39. BMI To calculate your BMI, take your weight and divide by your height. Body weight (kg) Height (m)2

40. BMI Weight Status Categories

41. Resting Heart rate • the resting heart rate is the heart rate when our body is at rest, the time when you measure your resting heart rate is very important

42. Measure Resting HR Rest your body for at least 10-15 minutes. You can either measure your radial pulse (wrist) or carotid pulse (neck) to calculate resting heart rate. Measure the pulse rate for 10 seconds and multiply the result by 6.

43. Maximum Heart Rate ( MHR) This formula is based on the assumption that one's Maximum heart rate at birth is 220 and decreases by one every year. Maximal heart rate = 220 - age

45. Target Training Zone • Target Training Zone is the level at which it is recommended you should be working in order to challenge the cardiorespiratory system and be working in the "training" or "aerobic" zone. • the most effective zone for improving your fitness and burning calories • for weight losing: 60-80% of MHR • for endurance: 70 - 80% of MHR

46. Training for Endurance 70 -80% 220-11 = 209 209 X 70% = 146.3 209 X 80% = 167.2

47. Fitness • What is the aim of the fitness test? • What kind of fitness components do we looking for each? • What is the benefit of the fitness test?

48. Fitness - Discussion • Based on the information given, work in groups of 2 • Show you work in details, no point form.