1. Nutrition & Personal Fitness REVIEW
Take GOOOOOD Notes to be prepared for your EXAM!

2. 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

3. 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

4. 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)

5. 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)

6. 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

7. 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!

8. 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.

9. 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.

10. FOOD LABELS & FAST FOOD GUIDES
Tell us what we are putting in our body
Helps avoid, high-fat, high sodium foods
Avoid allergic
reactions

11. 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

12. 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

13. 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

14. 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