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NUTRITION PART 2
THE HEALTHY EATING PYRAMID
WHAT SHOULD YOU EAT? You should focus on the food, and not the grams or number of servings. The Healthy Eating Pyramid provides guidelines of HOW you should eat WHEN you eat! 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.)
DAILY EXERCISE & WEIGHT CONTROL These form the foundation of the new healthy eating pyramid. A healthy diet is built on a base of regular exercise, which keeps calories in balance and weight in check.   These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.   The simple rule of energy balance:  Weight change = calories in – calories out.
Daily Exercise/Staying Active: 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.
Daily Exercise/Staying Active Contd.: Regular physical activity: Improves your chances of living longer and living healthier  Helps protect you from developing heart disease or its precursors, high blood pressure and high cholesterol  Helps protect you from developing certain cancers, including colon and breast cancer  Helps prevent type 2 diabetes (what was once called adult-onset diabetes), as well as its complications  Helps prevent the insidious loss of bone known as osteoporosis  Reduces the risk of falling among older adults  Relieves symptoms of depression and anxiety and improves mood  Controls weight  Regular physical activity is associated with better cognitive function, lower risk of cognitive decline, and reduced risk of stroke.
Daily Exercise/Staying Active Contd.: How much do I need? When it comes to physical activity, some is better than none, and more is better. 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.   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.   Start slow, and gradually build up the length and intensity of your workouts over time.
Daily Exercise/Staying Active Contd.: Am I exercising enough or hard enough? Current recommendations for physical activity are general recommendations, so they aren't right for everyone.  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.
Daily Exercise/Staying Active Contd.: 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. As your body adapts to exercise, you‘ll need to push yourself more and more to get the same cardiovascular workout. However, stretching and strength training exercises are also very important.
Resistance training or weight training  is probably the most neglected component of fitness programs but one of the most beneficial.   Lean body mass, which is essentially muscle.   Muscle is metabolically active tissue. This means that it utilizes calories to work, repair, and refuel itself.   It has been shown that strength training increases lean body mass, decreases fat mass, and increases resting metabolic rate.  Another beneficial effect of resistance training pertains to bone health (shown to help fight osteoporosis)
Flexibility training or stretching exercise  is another important part of overall fitness.   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. The Bottom Line, Get Exercise Into Your Life!
5 TIPS TO BE MORE ACTIVE: 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.  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.  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.  4. Exercise with a friend . Finding a workout partner can help keep you on track and motivate you to get out the door.  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.
MR. ASSINK’S TIPS: Watch what you eat, drink lots of water and everything in moderation. 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! Never be afraid to ask advice or try new exercises or new ways of doing old ones. Try to be as active as possible every single day!

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Gr7 lesson2

  • 3. WHAT SHOULD YOU EAT? You should focus on the food, and not the grams or number of servings. The Healthy Eating Pyramid provides guidelines of HOW you should eat WHEN you eat! 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.)
  • 4. DAILY EXERCISE & WEIGHT CONTROL These form the foundation of the new healthy eating pyramid. A healthy diet is built on a base of regular exercise, which keeps calories in balance and weight in check. These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you. The simple rule of energy balance: Weight change = calories in – calories out.
  • 5. Daily Exercise/Staying Active: 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.
  • 6. Daily Exercise/Staying Active Contd.: Regular physical activity: Improves your chances of living longer and living healthier Helps protect you from developing heart disease or its precursors, high blood pressure and high cholesterol Helps protect you from developing certain cancers, including colon and breast cancer Helps prevent type 2 diabetes (what was once called adult-onset diabetes), as well as its complications Helps prevent the insidious loss of bone known as osteoporosis Reduces the risk of falling among older adults Relieves symptoms of depression and anxiety and improves mood Controls weight Regular physical activity is associated with better cognitive function, lower risk of cognitive decline, and reduced risk of stroke.
  • 7. Daily Exercise/Staying Active Contd.: How much do I need? When it comes to physical activity, some is better than none, and more is better. 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. 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. Start slow, and gradually build up the length and intensity of your workouts over time.
  • 8. Daily Exercise/Staying Active Contd.: Am I exercising enough or hard enough? Current recommendations for physical activity are general recommendations, so they aren't right for everyone. 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.
  • 9. Daily Exercise/Staying Active Contd.: 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. As your body adapts to exercise, you‘ll need to push yourself more and more to get the same cardiovascular workout. However, stretching and strength training exercises are also very important.
  • 10. Resistance training or weight training is probably the most neglected component of fitness programs but one of the most beneficial. Lean body mass, which is essentially muscle. Muscle is metabolically active tissue. This means that it utilizes calories to work, repair, and refuel itself. It has been shown that strength training increases lean body mass, decreases fat mass, and increases resting metabolic rate. Another beneficial effect of resistance training pertains to bone health (shown to help fight osteoporosis)
  • 11. Flexibility training or stretching exercise is another important part of overall fitness. 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. The Bottom Line, Get Exercise Into Your Life!
  • 12. 5 TIPS TO BE MORE ACTIVE: 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. 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. 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. 4. Exercise with a friend . Finding a workout partner can help keep you on track and motivate you to get out the door. 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.
  • 13. MR. ASSINK’S TIPS: Watch what you eat, drink lots of water and everything in moderation. 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! Never be afraid to ask advice or try new exercises or new ways of doing old ones. Try to be as active as possible every single day!