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NUTRITION PART 2

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THE HEALTHY EATING PYRAMID

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WHAT SHOULD YOU EAT? <ul><li>You should focus on the food, and not the grams or number of servings. </li></ul><ul><li>The Healthy Eating Pyramid provides guidelines of HOW you should eat WHEN you eat! </li></ul><ul><li>As with the old pyramid, you should eat more from the bottom (vegetables and whole grains) and less from the top (red meats, refined grains, sweets, etc.) </li></ul>

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DAILY EXERCISE & WEIGHT CONTROL <ul><li>These form the foundation of the new healthy eating pyramid. </li></ul><ul><li>A healthy diet is built on a base of regular exercise, which keeps calories in balance and weight in check. </li></ul><ul><li>These two related elements strongly influence your chances of staying healthy. </li></ul><ul><li>They also affect what you eat and how your food affects you. </li></ul><ul><li>The simple rule of energy balance: Weight change = calories in – calories out. </li></ul>

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Daily Exercise/Staying Active: <ul><li>Regular exercise or physical activity can do everyone a world of good. It helps prevent heart disease, diabetes, osteoporosis, and a host of other diseases, and is a key ingredient for losing weight or maintaining a healthy weight. </li></ul>

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Daily Exercise/Staying Active Contd.: <ul><li>Regular physical activity: </li></ul><ul><li>Improves your chances of living longer and living healthier </li></ul><ul><li>Helps protect you from developing heart disease or its precursors, high blood pressure and high cholesterol </li></ul><ul><li>Helps protect you from developing certain cancers, including colon and breast cancer </li></ul><ul><li>Helps prevent type 2 diabetes (what was once called adult-onset diabetes), as well as its complications </li></ul><ul><li>Helps prevent the insidious loss of bone known as osteoporosis </li></ul><ul><li>Reduces the risk of falling among older adults </li></ul><ul><li>Relieves symptoms of depression and anxiety and improves mood </li></ul><ul><li>Controls weight </li></ul><ul><li>Regular physical activity is associated with better cognitive function, lower risk of cognitive decline, and reduced risk of stroke. </li></ul>

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Daily Exercise/Staying Active Contd.: <ul><li>How much do I need? </li></ul><ul><li>When it comes to physical activity, some is better than none, and more is better. </li></ul><ul><li>Healthy adults get a minimum of 30 minutes of moderate-intensity aerobic activity on five days each week, or get a minimum of 20 minutes of vigorous-intensity aerobic activity on three days of the week. </li></ul><ul><li>If you don't currently exercise and aren't very active during the day, any increase in exercise or physical activity is good for you. </li></ul><ul><li>Start slow, and gradually build up the length and intensity of your workouts over time. </li></ul>

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Daily Exercise/Staying Active Contd.: <ul><li>Am I exercising enough or hard enough? </li></ul><ul><li>Current recommendations for physical activity are general recommendations, so they aren't right for everyone. </li></ul><ul><li>How much exercise you need depends on your genes, your diet, how much muscle and fat you carry on your frame, how fit you are, and your capacity for exercise. </li></ul>

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Daily Exercise/Staying Active Contd.: <ul><li>In other words, if an exercise or physical activity feels hard, then it is probably doing your heart—and the rest of you—some good. </li></ul><ul><li>As your body adapts to exercise, you‘ll need to push yourself more and more to get the same cardiovascular workout. </li></ul><ul><li>However, stretching and strength training exercises are also very important. </li></ul>

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<ul><li>Resistance training or weight training is probably the most neglected component of fitness programs but one of the most beneficial. </li></ul><ul><li>Lean body mass, which is essentially muscle. </li></ul><ul><li>Muscle is metabolically active tissue. This means that it utilizes calories to work, repair, and refuel itself. </li></ul><ul><li>It has been shown that strength training increases lean body mass, decreases fat mass, and increases resting metabolic rate. </li></ul><ul><li>Another beneficial effect of resistance training pertains to bone health (shown to help fight osteoporosis) </li></ul>

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<ul><li>Flexibility training or stretching exercise is another important part of overall fitness. </li></ul><ul><li>Benefits of stretching to reduce exercise-related muscle soreness and injury, and flexibility training may preserve the range of motion needed to perform daily tasks and other physical activity. </li></ul><ul><li>The Bottom Line, Get Exercise Into Your Life! </li></ul>

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5 TIPS TO BE MORE ACTIVE: <ul><li>1. Choose activities you like . Pick activities you enjoy. A lot of different things count as exercise: dancing, walking, gardening, playing basketball. Choose whatever gets you moving. </li></ul><ul><li>2. Try a pedometer . Pedometers are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more. </li></ul><ul><li>3. Piece your workout together . You don't need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once. </li></ul><ul><li>4. Exercise with a friend . Finding a workout partner can help keep you on track and motivate you to get out the door. </li></ul><ul><li>5. Take lunch on the move . Don't spend your lunch time sitting. Grab a quick meal and hit the gym or go for a walk with coworkers. </li></ul>

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MR. ASSINK’S TIPS: <ul><li>Watch what you eat, drink lots of water and everything in moderation. </li></ul><ul><li>Try workout as hard as you can, and try to use more full-body exercises…hard and fast will always be better than long and slow! </li></ul><ul><li>Never be afraid to ask advice or try new exercises or new ways of doing old ones. </li></ul><ul><li>Try to be as active as possible every single day! </li></ul>