1. The basics of nutrition & Exercise for college students
Vincent ferretti

2. In this presentation you will learn
How to maintain, gain or loose weight
Learn the impact of food choices on a persons’ health
How to know if your diet is healthy
The truth about supplements
How to combine diet with exercise
Healthy parameters for exercise and weight loss

3. Being well nourished
Continuously renewing your body with the essential nutrients it needs supports the bodys’ growth & Maintenance
Malnutrition defeciencies, imbalances, or even excess in nutrients can be detrimental to your health
Many chronic diseases are linked to poor diet and lack of exercise

4. Health altering Factors influencing college students
Tobacco and alcohol use
Sleep
Level of Physical activity
Quality of meals
Stress
alcohol=7kcal per every gram

5. 6 essential nutrients in a healthy diet
Carbs
Proteins
Fats- 9kcal per gram
Vitamins
Minerals
Water
4 kcal per gram
No calorie content

6. 5 characteristics of a nutritious diet
1) calorie control- eating the correct amount of calories needed to maintain body weight and provide essential nutrients
2) Moderation- eating reasonable portions; avoiding excess fat, sugar & salt
3) Variety- eating many different types of food to meet adequacy. Prevents boredom!
4) Balance- Eating equally among all food groups & consuming the proper amounts of nutrients. No over/under emphasis
5) Adequacy- The food in your diet provides enough essential nutrients, fiber, and energy

7. The food groups and choose my plate
1) carbohydrates (startches, pasta, rice, oats, potatoes)
2) Proteins (meats & Fish)
3) Milk & Yogurt
4) fruits & Veggies
5) fats & Sugars
Choose my plate is a government website designed to help people design healthy, Individual diets. Great place for information, guidance, or assistance.

8. How to lose weight fast
Low-­‐intensity  (<30% VO2max) fats are primary fuel
Working out at this intensity burns more fat!!
 High-­‐intensity (>60%VO2max) Carbs are primary fuel
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds (1-2lbs per weak is a safe ratio)

9. Don’t be fooled by water
 Exercise produces liters of sweat/hr = 2-4lbs weight loss
exercising in hot-humid environments = up to 10 lbs weight loss
Stay Hydrated!! 4-8oz every min during exercise

10. The truth about supplements
Food is superior to supplements
More nutrients are absorbed from food and interact better in your body
Phytochemicals from the sun are only in food, not supplements
80% of population do not consume enough fruit and vegetables daily

11. conclusion
Eating a well balanced diet combined with minutes of daily physical activity can enhance your health greatly. Make lifestyle choices that will add years to your life. its simple!