Nutrition & Exercise

Hunger and Appetite Hunger The physiological need to eat Appetite The desire to eat Normally accompanies hunger and is more psychological

When we deprive our bodies of basic nourishment, we are more vulnerable to stress.

Food & Exercise Create Balance Food is the fuel of the body Exercise generates energy from that fuel.

Good Health Relies on a Balanced Diet Eat daily from the basic food groups Meat, fish, poultry, dry beans, eggs, nuts Fruits and vegetables Milk and/or milk products Cereal, grain, bread, rice, pasta

Surgeon General’s Report on Nutrition and Health Key Recommendations Reduce fat consumption (especially saturated fat) and cholesterol Achieve and maintain a desirable body weight by balancing calorie intake with energy expenditure Increase consumption of complex carbohydrates and fiber Reduce sodium intake

The Basic Nutrients Water Proteins Carbohydrates Fats Vitamins Minerals

Water Major component of our structural makeup (50-60% of total body weight) Bathes cells and transports fluids throughout body Major component of blood Carries oxygen and nutrients to tissues Responsible for maintaining cells in working order Weight divided by 2 = oz of fluid needed per day

Proteins Most abundant substances in the human body Major components of nearly every cell “Body Builders” because of role in developing bone, muscle, skin and blood Key elements of antibodies that protect us from disease and of hormones that regulate bodily functions

Proteins continued Aid in transport of iron, oxygen, and nutrients Supply energy to body cells when fats and carbohydrates are not readily available Most common source is red meats, poultry, fish and dairy products Protein from plant source is called incomplete protein because they do not contain all essential amino acids

Carbohydrates Energy providers Supply us with the energy to sustain normal daily activity Can be metabolized more quickly and efficiently than protein

Carbohydrates continued Two major types of carbohydrates Simple sugars Found primarily in fruits Provide us with quick burst of short-term energy Complex carbohydrates Found in grain, fruits and stems, leaves and roots of vegetables – starches Starches provide us with sustained energy Good carbs include whole grains and fiber

Fats Also called lipids Play a role in maintenance of healthy skin and hair Insulates body organs Maintenance of body temperature Makes food taste better Carry fat-soluble vitamins A, D, E & K to cells Provides a concentrated energy source when no carbs Typical American diet contains over 25-30% calorie intake of fat

Vitamins Essential components of our daily diet Work with various enzymes to help body use other nutrients Classified as fat- soluble or water- soluble Fat-Soluble Absorbed through intestines with help of fats and stored in body Vitamins A, D, B, K Water-soluble Easily dissolved in water and excreted B-complex and C

Minerals Inorganic, indestructible elements that aid physiological processes within the body Vitamins cannot be absorbed without minerals Readily excreted - do not build up in body Usually not toxic Macrominerals - sodium, calcium, phosphorus, magnesium, potassium, sulfer, chloride Trace minerals - iron, zinc, manganese, copper, iodine, cobalt

Steps to Good Nutrition **Drink 8 glasses of water daily. Eat a variety of foods from the basic food groups. Limit fats to 25% of daily calorie intake. Eat less sugar. Eat less sodium. Restrict caffeine. Eat frequent, small meals.

Energizing Foods Beans Eggs (2-3 per week) Fish Lentils Low-fat cheese Low-fat yogurt Peas Shellfish Skim milk Skinless chicken Tofu Very lean beef

Calming Cuisine Bagels Bread Air-popped popcorn Cereal Corn Crackers Gingersnaps Muffins Pasta Potatoes Rice Rice cakes Rice pudding Rolls Biscuits Unsalted pretzels

Nutrition Tips to Lessen Stress Without enough B vitamins you can feel grouchy, depressed, nervous Tuna, peanuts, kidney beans Without enough iron you can feel grouchy, forgetful, nervous Molasses, spinach Thiamine helps you feel calm, sleep well, and fight depression Soybean products Vitamin B12 gives you energy Tuna, fish

Exercise Exercise generates energy from the fuel (food) we take into our bodies 20 minutes of exercise 4-5 times a week Endorphins are released during exercise

Reasons to Exercise Cardiovascular benefits Keep body fat at acceptable levels Improves body image Burns calories Works as stress reducer Releases endorphins A chemical released by the brain that dulls pain and promotes a natural sense of well being Continues to be released several hours after exercise is stopped

Exercise - Physiological Benefits Improves function of circulatory system, lungs & food transportation Increases physical endurance Lowers blood pressure Increases lung capacity and efficiency Lowers pulse rate Increase good cholesterol Accelerates speed & efficiency of food absorption Strengthens heart muscle Tones muscles Improves physical appearance & posture Reduces body fat by burning calories Reduces illness & injury

Exercise - Psychological Benefits Increase self-esteem Increase alertness Improves mental concentration Improves quality of sleep Reduces incidence of depression & anxiety Improves attitude Increases ability to manage stress

Stress Reduction Best stress reduction technique is to increase exercise and watch your diet