Eat Well, Exercise Well & Live Well

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Presentation developed for teenagers through Kaiser Permanente Health Education Department

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Eat Well, Exercise Well & Live Well

  1. 2. What you will learn today: <ul><li>Positive Action vs Negative Action </li></ul><ul><li>My Pyramid </li></ul><ul><li>Food Groups </li></ul><ul><li>Exercise </li></ul>
  2. 3. Did you know…? 40 g of Sugar 35 g of Sugar One can of Coke contains: One bottle of Gatorade contains:
  3. 4. Did you know…? <ul><li>Real Fruit BEATS Fruit Juice </li></ul><ul><li>1 Medium-Sized Apple </li></ul><ul><li>60 Kcal </li></ul><ul><li>3g of fiber </li></ul><ul><li>Helps you feel more satisfied </li></ul><ul><li>1 cup (8oz) of Apple Juice </li></ul><ul><li>110 Kcal </li></ul><ul><li>No fiber </li></ul><ul><li>Does not fill you up </li></ul>
  4. 5. Getting into Positive Action
  5. 6. Getting into Negative Action
  6. 7. Good Nutrition <ul><li>Each color represents a food group, which ones are they? </li></ul><ul><li>Grains </li></ul><ul><li>Veggies </li></ul><ul><li>Fruits </li></ul><ul><li>Fat </li></ul><ul><li>Milk </li></ul><ul><li>Meat & Beans </li></ul>
  7. 8. My Pyramid
  8. 9. Grains <ul><li>Servings Daily: </li></ul><ul><ul><li>5-6 servings daily </li></ul></ul><ul><ul><li>Half of grain servings should be </li></ul></ul><ul><ul><li>whole wheat </li></ul></ul><ul><li>Good source of fiber: </li></ul><ul><ul><li>> 3 grams of fiber per serving </li></ul></ul><ul><li>Choose: </li></ul><ul><ul><li>High-fiber cereals, oatmeal </li></ul></ul><ul><ul><li>Whole-wheat tortillas, pasta, bread, </li></ul></ul><ul><ul><li>crackers, brown rice </li></ul></ul><ul><li>1 serving of the grain group: </li></ul><ul><ul><li>1 slice, 1 cup (cold) or 1/2 cup (cooked) </li></ul></ul>
  9. 10. Veggies <ul><li> Servings Daily: </li></ul><ul><ul><li>2-3 servings daily </li></ul></ul><ul><ul><li>Benefits: </li></ul></ul><ul><ul><li>Provide vitamins, minerals, and fiber </li></ul></ul><ul><ul><li>How veggies can be used: </li></ul></ul><ul><ul><li>Fresh, frozen, or canned </li></ul></ul><ul><ul><li>Raw or cooked </li></ul></ul><ul><ul><li>Include at meal times and as snacks </li></ul></ul><ul><ul><li>Think color! </li></ul></ul>
  10. 11. Fruits <ul><ul><li>Servings Daily: </li></ul></ul><ul><ul><li>2-3 servings daily </li></ul></ul><ul><ul><li>Benefits: </li></ul></ul><ul><ul><li>Provides vitamins, minerals, and fiber </li></ul></ul><ul><ul><li>How fruits can be used: </li></ul></ul><ul><ul><li>Fresh, frozen, or canned </li></ul></ul><ul><ul><li>Include at meal times and as snacks </li></ul></ul><ul><ul><li>Avoid juices </li></ul></ul><ul><ul><li>Think color! </li></ul></ul>
  11. 12. Milk <ul><ul><li>Servings Daily: </li></ul></ul><ul><ul><li>3 servings daily </li></ul></ul><ul><ul><li>Benefits: </li></ul></ul><ul><ul><li>Provides protein and calcium needed for strong bones and teeth </li></ul></ul><ul><li>How milk can be used: </li></ul><ul><ul><li>Use low-fat or fat-free dairy product </li></ul></ul><ul><ul><li>Lactose intolerant: use lactose-free milk or soy/rice milk </li></ul></ul><ul><ul><li>Sources: </li></ul></ul><ul><ul><li>Milk or yogurt, 1 1/2oz of natural cheese, or 2oz of processed cheese </li></ul></ul>
  12. 13. Meat and Beans <ul><li>Servings Daily: </li></ul><ul><li>5-6 servings daily </li></ul><ul><li>Best choices </li></ul><ul><ul><li>Lean cuts (loin or round) </li></ul></ul><ul><ul><li>Skinless chicken or turkey </li></ul></ul><ul><ul><li>Fish </li></ul></ul><ul><ul><li>Plant protein </li></ul></ul><ul><li>Choose healthy cooking methods </li></ul><ul><ul><li>Bake, broil, grill </li></ul></ul><ul><ul><li>Sources: </li></ul></ul><ul><ul><li>1oz of lean meat, 2 egg whites, 1 Tbsp. peanut butter, 1/4 cup cooked beans, lentils, peas. </li></ul></ul>
  13. 14. Fats <ul><li>Provide the body with essential fat </li></ul><ul><li>Have more calories than any other food group </li></ul><ul><li>Choose foods: < 3 grams of fat per serving </li></ul><ul><li>Servings Daily: 6 tsp </li></ul>
  14. 15. Fats <ul><li>Healthy Fats </li></ul><ul><li>Polyunsaturated </li></ul><ul><ul><li>OK fat choices </li></ul></ul><ul><ul><li>Vegetable oils (soybean, corn, sunflower), flaxseed, walnuts, fish (omega-3 fatty acids) </li></ul></ul><ul><li>Monounsaturated </li></ul><ul><ul><li>Best fat choices </li></ul></ul><ul><ul><li>Avocado, peanut oil, olive, canola oil, almonds, pecans, pistachios </li></ul></ul><ul><li>Unhealthy Fats </li></ul><ul><li>Saturated </li></ul><ul><ul><li>Bad fat choices </li></ul></ul><ul><ul><li>Whole-milk dairy products, butter, lard, snack foods, fried foods </li></ul></ul><ul><li>Trans fat </li></ul><ul><ul><li>Avoid this fat </li></ul></ul><ul><ul><li>Cookies, crackers, chips, donuts, pastries, hard margarine, fried foods </li></ul></ul>
  15. 16. How your plate should look
  16. 17. Exercise <ul><li>Aerobic: </li></ul><ul><li>Improve the Circulatory System </li></ul><ul><li>Repetitive </li></ul><ul><li>Use large muscles </li></ul><ul><li>Burn calories </li></ul><ul><li>Anaerobic: </li></ul><ul><li>Strength Training </li></ul><ul><ul><li>Increase muscle size and tone </li></ul></ul><ul><li>Flexibility </li></ul><ul><ul><li>Flexible joint: greater range of motion </li></ul></ul><ul><ul><li>Decrease resistance in tissues </li></ul></ul><ul><ul><ul><li>Less energy </li></ul></ul></ul><ul><ul><ul><li>Less injuries </li></ul></ul></ul><ul><ul><li>Muscular relaxation </li></ul></ul>
  17. 18. <ul><li>Any Questions? </li></ul>

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