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Nutrition & Personal Fitness REVIEW
Take GOOOOOD Notes to be prepared for your EXAM!
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So what should you say “YES” to?
Food Plate Reading Food labels & Fast Food Guides Positive body image Healthy weight-loss plans Meal planning Aware of food marketing calorie 6 Nutrients Exercise Balanced meals Lots of water Colorful diet - fruits & veggies FIBER Correct portion size
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and NO to... Incorrect portion sizes Fad diets High calorie foods
TRANS Fats High sugar foods & drinks Poor body image! Anorexia/Bulimia Overweight/Obesity Enriched High calorie foods Unhealthy FAST FOOD Sedentary Lifestyle SODA!!! Steroids Processed foods
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THE 6 ESSENTIAL NUTRIENTS!
Protein - growth & repair tissue - fish, tofu, beans & rice Complete Protein (animal products) Incomplete Protein (plant sources) Carbohydrates - energy - whole wheat bread, rice, pasta Complex Carbohydrate (Starch) Simple Carbohydrate (Sugar)
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THE 6 ESSENTIAL NUTRIENTS!
Fats -cushion organs, dissolves vitamins - olive oil, fish, nuts Saturated fat (solid at room temperature) Unsaturated fat (liquid at room temperature) Trans fat (oil with added hydrogen molecules)
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THE 6 ESSENTIAL NUTRIENTS!
Vitamins -regulate body processes, prevent diseases - fruits & veggies Water soluble vitamins (dissolve in water) Fat soluble vitamins (dissolve in fat) Minerals -regulate body processes, prevents diseases- eggs, milk, fish Water - transports nutrients, hydration, flushes out toxins – fruit, veggies, juice
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MOST ESSENTIAL NUTRIENT
WATER transports all other nutrients keeps us hydrated flushes out toxins regulates body temperature DRINK at least 6-8 GLASSES a DAY!
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MOST ESSENTIAL NON-NUTRIENT
FIBER Body does not digest fiber provides many vitamins & minerals reduces the risks of disease Eat whole grains, bran, fruits and vegetables.
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Eating Disorders Fad Diet: An unrealistic weight loss plan.
Anorexia Nervosa: Self-starvation Bulimia: Bingeing and purging food. Overweight: Weighing 10% more than one’s recommended weight. Obesity: A condition in which one weighs 20% more than the recommended weight.
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FOOD LABELS & FAST FOOD GUIDES
Tell us what we are putting in our body Helps avoid, high-fat, high sodium foods Avoid allergic reactions
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Benefits of EXERCISE 1. Self-esteem 2. Stress relief 3. Build muscle
4. Burn calories 5. Reduce cholesterol 6. Reduce risk of heart disease, stroke & cancer 7. Releases endorphins
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REDUCE the FAT… Bake or grill meat Low-fat dairy products
Lean meat - chicken & fish Meat substitutes…tofu, beans & rice Low-fat snacks Cut down on FAST FOOD Cut the fat off before you cook it
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TOP CAUSES OF DEATH IN THE U. S
TOP CAUSES OF DEATH IN THE U.S. How can we reduce our chances of getting these lifestyle diseases? Cancer Diabetes low-fat, high fiber diet low-fat, high fiber diet sunscreen, maintain a healthy weight avoid overexposure exercise regularly exercise regular low stress lifestyle low stress lifestyle avoid tobacco products Heart Attack & Stroke low-fat diet low cholesterol diet regular exercise
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DIETARY GUIDELINES Fruits, Vegetables, Grains, Fish & Beans
1. EAT a variety of foods in adequate amounts: Fruits, Vegetables, Grains, Fish & Beans 2. MAINTAIN a desirable weight by eating foods low in calories & increase activity (exercise) 3. AVOID too much fat, saturated fat & cholesterol. Substitute fish, poultry & tofu for red meat. 4. EAT food high in starch and fiber. Increase complex carbohydrate consumption (55-60%) 5. AVOID too much sugar Cut consumption by 40% 6. AVOID too much sodium (salt) Have less than 3 grams a day
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