Eating right and being physically active.

1. Fueling You

2. Why do we need fuel for our bodies? For energy to perform throughout the day Achieve or maintain an optimal weight

3. Where do we get our Fuel? Six Basic Nutrients Carbohydrates Protein Fat Vitamins Minerals Water

4. Carbohydrates Provide energy for the muscles Comes from starches and sugars in the form of glycogen. Helps digestion and the control of fat and cholesterol

5. Protein Essential for developing new tissue Maintains existing tissue, including muscles, red blood cells, and hair Produces essential enzymes, antibodies and hormones Control the water level inside and outside the cells

6. Fat Primary source of stored energy that is used when the body is resting and long-term aerobic activity Saturated fat (meat, butter) contributes to cardiovascular disease and cancer Unsaturated fat (olive oil, canola oil) is healthier

7. Vitamins Regulate metabolic reactions within the body Types of Vitamins A- helps the eyes work correctly A and C- needed for the immune system B- help cells burn energy and the nervous system D- help calcium and phosphorus go from the food you eat to your bloodstream

8. Minerals Help form structures in the body and regulate body processes. Types of Minerals: Calcium, Phosphorus and Magnesium- help keep bones strong Fluoride- strengthens teeth Iron- essential in oxygen transport Sodium and Potassium- vital in controlling blood volume Zinc- helps derive energy from fuel Iodine- helps control the rate energy is used

9. Water Temperature control through sweating Carries nutrients to cells Removes waste from cells Important constituent of muscle and in processes inside cells Constitutes 60 to 70 percent of the body’s weight

10. What should you eat?How much should you consume?

11. Food Groups from the Food Guide Pyramid Grains Vegetables Fruits Milk and Dairy Proteins Oils and Fats

12. Eat 6-11 servings of grains a day based on a 2,000 calorie diet Make half of your grains whole grain Grains include: cereals, rice, bread and pasta One serving = 1 oz = one slice of bread

13. Benefits of Grains Reduce the risk of heart disease Grains contain fiber which help reduce constipation Whole grains help with weight management Provide many nutrients that are vital for the health and maintenance of our bodies.

14. Eat 3-5 servings of vegetables a day based on a 2,00 calorie diet Try to vary your veggies (Eat veggies of different colors) Vegetables include: Broccoli, Carrots, Corn, Asparagus, Spinach, Cauliflower, Potatoes One serving of vegetables= ½ cup cooked or chopped raw veggies or 1 cup of raw leafy vegetables or ½ cup of vegetable juice

15. Benefits of vegetables Reduces the risk of heart disease, heart attack and stroke, obesity and type 2 diabetes Helps protect against cancers May lower blood pressure Helps decrease bone loss May reduce the risk of developing kidney stones

16. Eat 2-4 servings of fruits a day based on a 2,000 calorie diet Fruits include: grapes, watermelon, oranges bananas, apples, pears, strawberries, pineapple, peaches 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

17. Benefits of fruits Reduces the risk of heart disease, heart attack and stroke, obesity and type 2 diabetes Helps protect against cancers May lower blood pressure Helps decrease bone loss May reduce the risk of developing kidney stones

18. Eat 2-3 servings of dairy products a day based on a 2,000 calorie diet Dairy products include: Milk, yogurt, cheese One serving of dairy = 1 cup of milk or yogurt, 1.5 oz of natural cheese, 2 oz of processed cheese (American cheese) It’s best to choose dairy products that are either fat-free or low-fat If you can’t consume dairy, get your daily servings from lactose-free products or other sources of calcium from fortified foods or beverages

19. Benefits of Dairy Products Improves bone health Reduces Osteoporosis Reduces the risk of cardiovascular disease, type 2 diabetes Can lower blood pressure in adults

20. Eat 2-3 servings of protein products a day based on a 2,000 calorie diet Its best to vary your protein and choose low-fat or lean meats Proteins include: Meat, Fish, Poultry (chicken), Eggs, Nuts and Beans 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 Meat, fish and poultry should be cooked in total ounces per day (2-3 oz cooked)

21. Benefits of Protein Foods Supply many nutrients such as: protein, B vitamins, Vitamin E, Iron, Zinc and Magnesium Proteins are the building blocks for, bones, skin, blood, muscles and cartilage B Vitamins help the body release energy and plays a role in the function of the nervous system and helps build tissue Iron is used to carry oxygen to the blood Magnesium is used for building bones and releasing energy from the muscles Zinc helps the immune system function properly

22. Fats and Oils Fats and Oils should be used sparingly Fats and Oils is found in salad dressings, cream cheese, butter, margarine, shortening, sugars, soft drinks, fruit drinks, candies, and sweet snack foods Limit these foods because they provide calories and few vitamins and minerals

23. 7 Rules for Eating Right

24. 1. Eat a variety of food from the food groups

25. 2. Eat a diet high in whole grain products, vegetables and fruits

26. 3. Eat a diet moderate in fat, saturated Fat, and Cholesterol

27. 4. Eat a diet moderate in sugars

28. 5. Eat a diet moderate in salt or sodium

29. 6. Drink lots of fluids

30. 7. Avoid alcohol, or if of age, drink alcohol in moderation

31. Don’t forget to be physically Active!

32. Physical Activity Can produce long-term health benefits Increase self-esteem Have stronger bones and muscles Stay at or get a healthier weight Increase your chances of living longer

33. How often should you be physically Active?

34. Physical Activity Young Children (ages 2-5) should be active a number of minutes several times a day Children and Adolescents (ages 6-17) should do 60 minutes or more of physical activity each day Adults (ages 18+) should be active 5 or more hours each week spreading out over at the least 3 days a week

35. Tips for increasing physical activity Get the whole family involved Join groups in your neighborhood Take the steps instead of the escalator or elevator Replace breaks at work with a brisk walk Do active activities that are fun for YOU!

36. Eat Healthy and Be Active!