Fueling You

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Eating right and being physically active.

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Fueling You

  1. 1. Fueling You<br />
  2. 2. Why do we need fuel for our bodies?<br />For energy to perform throughout the day<br />Achieve or maintain an optimal weight<br />
  3. 3. Where do we get our Fuel?<br />Six Basic Nutrients<br />Carbohydrates<br />Protein<br />Fat<br />Vitamins<br />Minerals<br />Water<br />
  4. 4. Carbohydrates<br />Provide energy for the muscles <br />Comes from starches and sugars in the form of glycogen.<br />Helps digestion and the control of fat and cholesterol<br />
  5. 5. Protein<br />Essential for developing new tissue <br />Maintains existing tissue, including muscles, red blood cells, and hair<br />Produces essential enzymes, antibodies and hormones<br />Control the water level inside and outside the cells<br />
  6. 6. Fat<br />Primary source of stored energy that is used when the body is resting and long-term aerobic activity<br />Saturated fat (meat, butter) contributes to cardiovascular disease and cancer<br />Unsaturated fat (olive oil, canola oil) is <br /> healthier<br />
  7. 7. Vitamins<br />Regulate metabolic reactions within the body<br />Types of Vitamins<br />A- helps the eyes work correctly<br />A and C- needed for the immune system<br />B- help cells burn energy and the nervous system<br />D- help calcium and phosphorus go <br /> from the food you eat to your <br /> bloodstream<br />
  8. 8. Minerals<br />Help form structures in the body and regulate body processes.<br />Types of Minerals:<br />Calcium, Phosphorus and Magnesium- help keep bones strong<br />Fluoride- strengthens teeth<br />Iron- essential in oxygen transport<br />Sodium and Potassium- vital in controlling <br />blood volume<br />Zinc- helps derive energy from fuel<br />Iodine- helps control the rate energy <br />is used<br />
  9. 9. Water<br />Temperature control through sweating<br />Carries nutrients to cells<br />Removes waste from cells<br />Important constituent of muscle <br /> and in processes inside cells<br />Constitutes 60 to 70 percent of the <br /> body’s weight<br />
  10. 10. What should you eat?How much should you consume?<br />
  11. 11. Food Groups from the Food Guide Pyramid<br />Grains<br />Vegetables<br />Fruits<br />Milk and Dairy<br />Proteins<br />Oils and Fats<br />
  12. 12. Eat 6-11 servings of grains a day based on a 2,000 calorie diet<br />Make half of your grains whole grain<br />Grains include: cereals, rice, bread and pasta<br />One serving = 1 oz = one slice of bread<br />
  13. 13. Benefits of Grains<br />Reduce the risk of heart disease<br />Grains contain fiber which help reduce constipation<br />Whole grains help with weight management<br />Provide many nutrients that are vital for the health and maintenance of our bodies.<br />
  14. 14. Eat 3-5 servings of vegetables a day based on a 2,00 calorie diet<br />Try to vary your veggies (Eat veggies of different colors)<br />Vegetables include: Broccoli, Carrots, Corn, Asparagus, Spinach, Cauliflower, Potatoes<br />One serving of vegetables= ½ cup cooked or chopped raw veggies or 1 cup of raw leafy vegetables or ½ cup of vegetable juice<br />
  15. 15. Benefits of vegetables<br />Reduces the risk of heart disease, heart attack and stroke, obesity and type 2 diabetes<br />Helps protect against cancers<br />May lower blood pressure<br />Helps decrease bone loss<br />May reduce the risk of developing kidney stones<br />
  16. 16. Eat 2-4 servings of fruits a day based on a 2,000 calorie diet<br />Fruits include: grapes, watermelon, oranges bananas, apples, pears, strawberries, pineapple, peaches<br />One serving of fruits = 1 medium apple, orange or banana or ¼ cup of dried fruit or ¾ cups of fruit juice or ½ cup of chopped, cooked or canned fruit<br />
  17. 17. Benefits of fruits<br />Reduces the risk of heart disease, heart attack and stroke, obesity and type 2 diabetes<br />Helps protect against cancers<br />May lower blood pressure<br />Helps decrease bone loss<br />May reduce the risk of developing kidney stones<br />
  18. 18. Eat 2-3 servings of dairy products a day based on a 2,000 calorie diet<br />Dairy products include: Milk, yogurt, cheese<br />One serving of dairy = 1 cup of milk or yogurt, 1.5 oz of natural cheese, 2 oz of processed cheese (American cheese)<br />It’s best to choose dairy products that are either fat-free or low-fat<br />If you can’t consume dairy, get your daily servings from lactose-free products or other sources of calcium from fortified foods or beverages<br />
  19. 19. Benefits of Dairy Products<br />Improves bone health<br />Reduces Osteoporosis <br />Reduces the risk of cardiovascular disease, type 2 diabetes<br />Can lower blood pressure in adults<br />
  20. 20. Eat 2-3 servings of protein products a day based on a 2,000 calorie diet<br />Its best to vary your protein and choose low-fat or lean meats<br />Proteins include: Meat, Fish, Poultry (chicken), Eggs, Nuts and Beans<br />One serving of protein = 1 egg, or ½ cup or dried cooked beans, or 2 tbsp of peanut butter, or 1/3 cup of nuts<br />Meat, fish and poultry should be cooked in total ounces per day (2-3 oz cooked)<br />
  21. 21. Benefits of Protein Foods<br />Supply many nutrients such as: protein, B vitamins, Vitamin E, Iron, Zinc and Magnesium <br />Proteins are the building blocks for, bones, skin, blood, muscles and cartilage<br />B Vitamins help the body release energy and plays a role in the function of the nervous system and helps build tissue<br />Iron is used to carry oxygen to the blood<br />Magnesium is used for building bones and releasing energy from the muscles <br />Zinc helps the immune system function properly<br />
  22. 22. Fats and Oils<br />Fats and Oils should be used sparingly<br />Fats and Oils is found in salad dressings, cream cheese, butter, margarine, shortening, sugars, soft drinks, fruit drinks, candies, and sweet snack foods<br />Limit these foods because they provide calories and few vitamins and minerals<br />
  23. 23. 7 Rules for Eating Right<br />
  24. 24. 1. Eat a variety of food from the food groups<br />
  25. 25. 2. Eat a diet high in whole grain products, vegetables and fruits<br />
  26. 26. 3. Eat a diet moderate in fat, saturated Fat, and Cholesterol<br />
  27. 27. 4. Eat a diet moderate in sugars<br />
  28. 28. 5. Eat a diet moderate in salt or sodium<br />
  29. 29. 6. Drink lots of fluids<br />
  30. 30. 7. Avoid alcohol, or if of age, drink alcohol in moderation<br />
  31. 31. Don’t forget to be physically Active!<br />
  32. 32. Physical Activity<br />Can produce long-term health benefits<br />Increase self-esteem<br />Have stronger bones and muscles<br />Stay at or get a healthier weight<br />Increase your chances of living longer<br />
  33. 33. How often should you be physically Active?<br />
  34. 34. Physical Activity<br />Young Children (ages 2-5) should be active a number of minutes several times a day<br />Children and Adolescents (ages 6-17) should do 60 minutes or more of physical activity each day<br />Adults (ages 18+) should be active 5 or more hours each week spreading out over at the least 3 days a week<br />
  35. 35. Tips for increasing physical activity<br />Get the whole family involved<br />Join groups in your neighborhood<br />Take the steps instead of the escalator or elevator<br />Replace breaks at work with a brisk walk<br />Do active activities that are fun for YOU!<br />
  36. 36. Eat Healthy and Be Active!<br />

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