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

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

Body Mass Index 18 or lessUnderweight 18-24Normal 25-29Overweight 30-39Obese 40 or greaterExtremely Obese

Apple vs. Pears Health Risk BMI Waist less than or equal to: 40 in. (men) 35 in. (women) Waist greater than: 40 in. (men) 35 in. (women) 18 or less-N/A N/A 25-29IncreasedHigh 30-39HighVery High 40 or greaterExtremely High

Healthy Eating  Base your lifelong plan on guidelines from MyPyramid (now called MyPlate)  Maintain a healthy relationship with food  Avoid the “good food/bad food” mentality  Remember moderation and variety in all your food choices

MyPyramid

My Plate

Your Lifelong Eating Plan

Estimated Daily Calorie Needs Calorie Range AgeSedentary Active Female Males

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  Plan dinner menu’s using MyPlate guidelines  Connect with your accountability partner  Complete your Food and Activity Journal for this week