1. Get Fit Challenge Wendi Knowles, RD/LD Health and Wellness Dietitian 1

2. Foundation for Good Health

3. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Fueling For Optimal Performance Daily needs for carbohydrate, protein, fat, and fluids Nutrient dense foods Healthy caloric balance

4. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Carbohydrates Wholesome carbohydrates: Best choices for fueling muscles and promoting good health fruits, vegetables, and whole grains Recommended Dietary Allowance 45-65% of daily calories - Optimal 60% Minimum 130 grams 2000 calories = 225-325 grams/day

5. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Take a Healthy Bite! 5 At least 2 cups fruits AND 2 ½ cups vegetables DAILY -All forms count- Fresh, Frozen, Canned, Dried Goal for Weekly Amounts Dark Green- 3 cups Orange- 2 cups Red – 2 cups Legumes (dry beans)- 3 cups Starchy- 3 cups Others- 6 ½ cups

6. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Go for the WHOLE Grains! 6 6 ounces of grains daily Make 1/2 your grain choices Whole Grain Tip: Look to see that grains such as wheat, rice, or corn are referred to as “whole” in list of ingredients

7. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Protein for Peak Protein for Peak Performance Needed for muscle and tissue repair, muscle growth, and metabolism Daily protein needs vary based on body size and activity level RDA Minimum– Men = 56 grams; Women = 46 grams Too much protein leads to an unbalanced diet and dehydration Maximum digestion = 30 grams

8. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Fat Facts Provides energy Needed by the body to use certain vitamins (A, D, E, K) Concentrated source of calories leading to weight gain Slow to digest Usually not recommended before activity

9. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Limit Unhealthy Fats 9 <10% of Calories0% Recommended

10. Energy Balance Equation RMR 65% Carbohydrates 45-65% Weight loss 10 ExerciseFood Calories In Calories Out Weight loss

11. 11 Requires a calorie deficit: min 500 Cal/day – 3,500 calories = 1 pound 75 to 80% based on food intake Exercise alone rarely results in a calorie deficit Safe Weight loss 1-2 lbs per wk or 1% of wt 5 to 10% body weight loss can result in 30 to 40% visceral fat loss Safe Weight Loss Recommendations

12. Minimum Calories 12 Must have calorie deficient for weight loss Calories determined in MyfitnessPal Watch minimum calories: – 1,200 female – 1,500 men under 6 foot – 1,800 men over 6 foot When we don't get enough calories, our metabolism can slow up to 30%!

13. I n t e g r i t y - S e r v i c e - E x c e l l e n c e BOD POD Resting Metabolic Rate (RMR)

14. Calorie Needs & Tracking 14 www.MyFitnessPal.com App: MyfitnessPal –IPhone & Android *Caution with eating exercise calories

15. 15 Calorie Control with Portion Control

16. Portion Control

17. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Fast Food = Fat & Extra Calories 17 Calories: 1,650 Fat (g):76 Miles: 14.4 (173 min) Calories: 790 Fat (g):42 Miles: 6.9 (83 min) Calories: 510 Fat (g):26 Miles: 4.5 (55 min)

18. Track your calories Measure your portions Stay in your “calorie budget” Consider additional help – Group lifestyle Balance Class(GLB) 18 What it takes to Succeed