Healthy Diet A.Eating a well balanced diet B.AHA, National Academy of Sciences Diet 30% calories from fat 55% calories from carbohydrates 15% calories from protein 8- 8oz. Glasses of water per day

Healthy Diet C.Food composition and calories 1.Vitamins and minerals 2.Importance of water 3.Fats, carbohydrates & protein a.Energy b.Cell maintenance, repair, rebuilding 4.Calorie a.Amount of energy from food b.3500 calories = 1 pound

Healthy Diet D.Carbohydrates 1.Main energy source 2.Converted to glucose a.Sugar transported by blood b.Decomposed to water & CO 2 c.Excess glucose to glycogen 1)Stored in muscles & liver 2)¾ pound stored, rest to fat 3)Composed of carbon, hydrogen, oxygen 4)Complex sugars 5)1 gram carbohydrate = 4 calories

Healthy Diet E.Fats a.Important source of energy b.Composed of carbon, hydrogen, & oxygen c.Fats require O 2 & byproducts of catabolism d.Fat is necessary e.Transports vitamins A, D, E, & K f.Helps maintain health skin & hair g.Manufactures certain hormones h.Types = saturated & unsaturated i.1 gram fat = 9 calories

Healthy Diet F.Proteins 1.Primary building blocks 2.Makes up skin, muscles, tendons, ligaments, blood cells, & brain cells 3.Provides little energy 4.1 gram = 4 calories

Healthy Diet G.Cholesterol 1.Waxy, white substance body makes from fat 2.Assist in forming outer cell membranes 3.Provides insulating sheath around nerves 4.Liver can manufacture from fat 5.Excessive quantities 1.atherosclerosis

Healthy Diet 6. Cholesterol carriers a.low density lipoproteins (LDL) 1)Delivers cholesterol to cells 2)attach to vessel walls b.High-density lipoproteins 1)transport cholesterol to liver 2)decomposed & excreated 7.Ldl:hdl ratio

Exercise A.BURNS OFF EXCESS CALORIES B.Aerobic exercise 1.Vigorous = deep breathing 2.Burns more calories & brings in more O 2 C.Water loss during exercise 1.Replace 1 glass pre 20 minutes 2.Dehydrated muscles show > fatigue D.Basal Metabolic Rate