Be Smart for Life! Some simple tips for making lifestyle choices that are sure to change your life for the better ... Ruth...
Where to start? Come up with a reasonable plan. <ul><li>Consider easy  ways to change your diet. </li></ul><ul><li>Add som...
<ul><li>Vitamins </li></ul><ul><li>Minerals </li></ul><ul><li>Water </li></ul>The Six Classes of Nutrients <ul><li>Carbohy...
 
Try putting something of every color on your plate! Choose your foods by color If you do, you will be likely to eat at lea...
<ul><li>BRIGHT ORANGES  (carrots, mandarin oranges, sweet potatoes and mango),  </li></ul>Color your daily diet with:
Bright Oranges <ul><li>Vitamin C and Vitamin E </li></ul><ul><li>Beta Carotene, a natural antioxidant that enhances your i...
<ul><li>BRIGHT ORANGES  (carrots, mandarin oranges, sweet potatoes and mango) </li></ul>Color your daily diet with: <ul><l...
Deep Reds (tomatoes, cherries and strawberries) <ul><li>Lycopene, a powerful antioxidant that may reduce the risk of selec...
<ul><li>BRIGHT ORANGES  (carrots, mandarin oranges, sweet potatoes and mango)  </li></ul><ul><li>DEEP REDS   (tomatoes, ch...
Dark Greens (broccoli, asparagus and kale)   <ul><li>Lutein and zeanthin, carotenoids that have antioxidant properties tha...
<ul><li>BRIGHT ORANGES  (carrots, mandarin oranges, sweet potatoes and mango),  </li></ul><ul><li>DEEP REDS   (tomatoes, c...
Blues & Purples (blueberries, eggplant and plums) <ul><li>Anthocyanins, phytochemicals responsible for the blue color in f...
<ul><li>BRIGHT ORANGES  (carrots, mandarin oranges, sweet potatoes and mango),  </li></ul><ul><li>DEEP REDS   (tomatoes, c...
Sunshine Yellows (squash, pineapple and corn)   <ul><li>High in essential vitamins and carotenoids. </li></ul><ul><li>Pine...
<ul><li>walking </li></ul><ul><li>dancing </li></ul><ul><li>running </li></ul><ul><li>aerobics </li></ul><ul><li>weight tr...
Why not start today? What’s for lunch? Try to pick a colorful meal and be sure to drink  plenty of water.
This afternoon,  find something you like to do and  ... Keep Moving!
<ul><li>The Menu </li></ul><ul><li>Ginger Carrot Soup </li></ul><ul><li>Salmon Filet with Fruit Salsa </li></ul><ul><li>Sp...
Be SMART for LIFE! Ruth Kastenmayer Judson College Webmaster
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Nutritionfitness

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Nutritionfitness

  1. 1. Be Smart for Life! Some simple tips for making lifestyle choices that are sure to change your life for the better ... Ruth Kastenmayer Judson College Webmaster
  2. 2. Where to start? Come up with a reasonable plan. <ul><li>Consider easy ways to change your diet. </li></ul><ul><li>Add some activity that you really enjoy. </li></ul>
  3. 3. <ul><li>Vitamins </li></ul><ul><li>Minerals </li></ul><ul><li>Water </li></ul>The Six Classes of Nutrients <ul><li>Carbohydrates </li></ul><ul><li>Fats </li></ul><ul><li>Proteins </li></ul>
  4. 5. Try putting something of every color on your plate! Choose your foods by color If you do, you will be likely to eat at least five servings of fruits and vegetables every day.
  5. 6. <ul><li>BRIGHT ORANGES (carrots, mandarin oranges, sweet potatoes and mango), </li></ul>Color your daily diet with:
  6. 7. Bright Oranges <ul><li>Vitamin C and Vitamin E </li></ul><ul><li>Beta Carotene, a natural antioxidant that enhances your immune system </li></ul><ul><li>Folate, a B vitamin that may help prevent some birth defects </li></ul>(carrots, mandarin oranges, sweet potatoes and mango)
  7. 8. <ul><li>BRIGHT ORANGES (carrots, mandarin oranges, sweet potatoes and mango) </li></ul>Color your daily diet with: <ul><li>DEEP REDS (tomatoes, cherries and strawberries) </li></ul>
  8. 9. Deep Reds (tomatoes, cherries and strawberries) <ul><li>Lycopene, a powerful antioxidant that may reduce the risk of select cancers </li></ul>
  9. 10. <ul><li>BRIGHT ORANGES (carrots, mandarin oranges, sweet potatoes and mango) </li></ul><ul><li>DEEP REDS (tomatoes, cherries and strawberries) </li></ul>Color your daily diet with: <ul><li>DARK GREENS (broccoli, asparagus and kale) </li></ul>
  10. 11. Dark Greens (broccoli, asparagus and kale) <ul><li>Lutein and zeanthin, carotenoids that have antioxidant properties that protect your eyes </li></ul><ul><li>Green cruciferous vegetables (such as cabbage, brussel sprouts, cauliflower, kale and turnips) may reduce the risk of cancerous tumors. </li></ul>
  11. 12. <ul><li>BRIGHT ORANGES (carrots, mandarin oranges, sweet potatoes and mango), </li></ul><ul><li>DEEP REDS (tomatoes, cherries and strawberries) </li></ul><ul><li>DARK GREENS (broccoli, asparagus and kale) </li></ul>Color your daily diet with: <ul><li>BEAUTIFUL BLUES & PURPLES (blueberries, eggplant and plums) </li></ul>
  12. 13. Blues & Purples (blueberries, eggplant and plums) <ul><li>Anthocyanins, phytochemicals responsible for the blue color in fruits and vegetables help to defend against harmful carcinogens. </li></ul><ul><li>Blueberries, in particular, have been shown to increase brain function. </li></ul>
  13. 14. <ul><li>BRIGHT ORANGES (carrots, mandarin oranges, sweet potatoes and mango), </li></ul><ul><li>DEEP REDS (tomatoes, cherries and strawberries) </li></ul><ul><li>DARK GREENS (broccoli, asparagus and kale) </li></ul><ul><li>BEAUTIFUL BLUES & PURPLES (blueberries, eggplant and plums) </li></ul>Color your daily diet with: <ul><li>SUNSHINE YELLOW (squash, pineapple and corn) </li></ul>
  14. 15. Sunshine Yellows (squash, pineapple and corn) <ul><li>High in essential vitamins and carotenoids. </li></ul><ul><li>Pineapple, for example, is rich in Vitamin C, manganese, and the natural enzyme bromelain that aids in digestion. </li></ul>
  15. 16. <ul><li>walking </li></ul><ul><li>dancing </li></ul><ul><li>running </li></ul><ul><li>aerobics </li></ul><ul><li>weight training </li></ul><ul><li>yoga </li></ul><ul><li>etc. </li></ul>*If you don’t think the activity is fun, you will not do it enough to make a difference! Find an exercise that you really enjoy, e.g.
  16. 17. Why not start today? What’s for lunch? Try to pick a colorful meal and be sure to drink plenty of water.
  17. 18. This afternoon, find something you like to do and ... Keep Moving!
  18. 19. <ul><li>The Menu </li></ul><ul><li>Ginger Carrot Soup </li></ul><ul><li>Salmon Filet with Fruit Salsa </li></ul><ul><li>Spinach with Garlic </li></ul><ul><li>Mashed Sweet Potatoes </li></ul><ul><li>Garden Salad Plus </li></ul><ul><li>Berries with Yogurt </li></ul>Jean Carper's Ideal Meal USA Weekend, January 13, 2002. Photo by Brian Smith
  19. 20. Be SMART for LIFE! Ruth Kastenmayer Judson College Webmaster

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