Bernice Tomasso is a nutrition major and exercise/wellness minor at Arizona State University. Her email is bgtomass@asu.edu. The document provides information on maintaining a healthy lifestyle through diet and exercise. It discusses the importance of listening to your body, consuming a balanced diet for energy, and exercising regularly. Unhealthy diets like very low calorie or low carbohydrate diets are not recommended as they can disrupt metabolism and often lead to weight regain. The document emphasizes finding a sustainable approach to health, not just short-term dieting.

1. Bernice Tomasso
bgtomass@asu.edu
Major: Nutrition at Arizona State University
Minor: Exercise/ Wellness at Arizona State University

2. Taking care of your bodies necessities:
-Exercising regularly, staying active, energetic, happy
-Listen to your body: Rest, Hunger, etc.
-Consuming a healthful diet to give you energy..
-Don’t focus on eating less to lose weight, manage
your meals, and exercise.
“Healthful Diet: Moderation, Balance,
Variety, and Adequate.”
-Expressing your inner feelings, and thought, being
honest.

3. Food is in effect a drug.
Healthy eating is not about strict nutrition philosophies,
staying unrealistically thin, or depriving yourself of foods
you love.
Eating healthy is about feeling great, having more energy, and keeping
yourself as healthy as you can.
“It’s not just about what you eat-
it’s about how you eat.”

4. Food recommendations:

5. How to read a label:
• Keep your fat consumption about 30-40g a day for
an average person.
• Fiber is one nutrient that we lack and need to have
28-35g a day!
• Protein should be 15-25 g per meal!

6. Why should you eat healthy?
As a teenager, you are nourishing your body with nutrients for
development, and bone growth.
Think about it this way; as you age you absorb less nutrients!
Provides your body with nutrients to help give you:
Energy, keeps your brain active, muscles working, and strong bones; helps maintain body weight,
lowers risk of developing chronic illnesses, and helping balance illnesses such as diabetes.
There is a difference between eating healthy, and going on a “diet.”
----Most common diet----- “Low-Carbohydrates, or Low Calories” This will make
you lose weight fast, but reverses ones metabolism resulting in a serve weight
gain once off the low carb, and low calorie diet.
If someone is eating less then 1,200 calories a
day…Malnutrition

7. Healthful Planning:
1. Plan your meals the day before
2. Cup up your fruits, vegetables (Sunday) for the week.
3. Make sure to eat breakfast within on hour of waking up
4. Eat every 3 hours (3 meals, 2 SMALL snacks) -Overeating-
5. Read food labels and consume the serving size
6. Limit the processed, and salty foods
7. Try to eliminate sugary drinks, and drink at least 8 glasses of water
8. Exercise at least 5 times a week

8. Bone Health:
• Low calcium intake during childhood is associated with osteoporosis later in life....The key is
prevention; bones continue to grow strong until age 30
The bone has
become fragile
and will break
easily, because
of loss in Calcium.
Eating a healthy diet
and physical
activities prevent bone loss!!
“Termites weaken
your house like
osteoporosis weakens your bones.”
Make sure to consume: adequate calcium and vitamin D
intake early on!
ALSO, Protein, magnesium, phosphorus, folate and vitamins A, K and B12 also play an
important role in building your bones.

9. Nutrients for
bone health!

10. Carbohydrates: Look for the words “whole grain” or “100%
whole wheat”
Choose healthy carbohydrates and fiber
sources, especially whole grains, for
long lasting energy.
In addition to being delicious and satisfying, whole grains are rich in
phytochemicals and antioxidants.
• Healthy carbs: whole grains, beans,
fruits, and vegetables.
• Healthy carbs are digested slowly, helping
you feel full longer and keeping blood
sugar and insulin levels stable.
• Unhealthy carbs: white flour, refined
sugar and white rice that have been
stripped of all bran, fiber and nutrients.
• Unhealthy carbs digest quickly and cause
spikes in blood sugar levels and energy.

11. Protein: Protein gives us the energy to get up and go—and keep going.
• Beans: Black beans, navy
Protein in food is broken down into the 20 amino
beans, garbanzos, and lentils !! acids that are the body’s basic building blocks for
growth and energy, and essential for maintaining
cells, tissues, and organs.
• Nuts: Almonds, walnuts,
pistachios, and pecans.
A lack of protein in our diet can slow
growth, reduce muscle mass, lower
• Soy products: Try tofu, soy
milk, tempeh, and veggie immunity, and weaken the heart and
burgers for a change. respiratory system.
• Avoid salted or sugary nuts and
refried beans.
• Best Meats: LEAN!!!
Chicken, and fish!
• Buy lean cut steaks, and
lean ground beef!

12. PROTEIN LIMITATIONS:
Limit the protein shakes, and the protein bars.
(but one a day is okay!)
Too much protein may cause weight gain if not exercising
because your body does not store the protein.
Your body does not store protein so when you take in
excess protein, your kidneys flush it out through urine!
If you want to make protein shakes: Alternative: (Non-fat Greek Yogurt, fruits)

13. Lipids (FAT):
Nourish your brain, heart and cells,
as well as your hair, skin, and nails
-Foods rich incertain omega-3 fats called EPA and DHA can reduce cardiovascular
disease, improve your mood and help prevent dementia.
Mono-saturated fats: Plant oil: (canola oil, peanut oil, and olive oil,
avocado, and nuts.)
Polyunsaturated fats: (omega-3 and Omega 6) found in fatty fish such as
salmon, herring mackerel, anchovies, sardines, and fish oil supplements. Also, walnuts,
flaxseeds, flaxseed oil, and sunflower.
REDUCE or ELIMINATE in your diet:
Saturated fats: primarily animal sources such as red meat, and whole milk
dairy products
Trans fat: found in vegetable shortening, margarines, crackers, candies,
cookies, snack foods, chips, fried food, baked goods, and processed foods made with
hydrogenated vegetable oils.

14. Sugar:
1. Sugar causes energy ups and downs and can cause health
and weight problems.
1. Large amounts of sugar can be hidden: (pictures)
2. Avoid sugary drinks: Try sparkling water with lemon and
splash of fruit juice.
4. Eat naturally sweetened foods:
Fruit, and natural peanut butter.
High Fructose Corn Syrup=BAD!
How sugar is hidden:
Cane sugar or maple syrup
Corn sweetener or corn syrup
Honey or molasses
Brown rice syrup

15. Lacto-Vegetarian: Short-Term Fasting:
May reverses metabolism
Prolonged Fasting:
The bodies systems will slow down, and use skeletal,
and cardiac muscles for fuel
Ovo-Vegetarian: High-Protein Diets, Low Carbohydrate(Atkins):
-Loss of glycogen: taken from organs, for brain.
-Loss of water…Scale say’s your lighter.
-Rapid Ketone growth… can be TOXIC.
• Only good for EXREMELY obese people under
MEDICAL supervision.
Pesco-vegetarian:
Yo-Yo diets: cycles of dieting, and regaining
weight.
BMR is set lower, making it almost certain they will
regain the weigh they just lost. Eventually….BIG!

16. Mindful Health
(Staying Positive)
Everyday when you wake up think of 5
positive things that are in your life.
Don’t tell yourself “I am ugly, I am fat”
-Meditation- Find something that relaxes you and focus on that, and
practice deep breathing!
Gillen’s Favorite Quote:
“Be who you are and say what you feel, because those who
mind don't matter, and those who matter don't mind.”
― Dr. Seuss

17. Barbie’s Effect:
Height: 6 ft. --Weighs: 100lbs--Waist: 19 in.--Bust: 39in.
“This beautiful doll gives a whole new
meaning to the phrase:
“if looks could kill.”
• It’s estimated that 8 million people in the United States has an eating
disorder, and only 10-15% of them are male. Which leaves the 85- 90%
of them to be female.
80% of those females are under the age of 20
If this was a real person…..
• No Menstrual cycles.
• Bust is too big to hold up
• Legs are 50% longer then arms
Did you have a Barbie?
Men: Ken Doll……started off avg. weight….Now he is HUGE!

18. When they look in the mirror they see
themselves a lot bigger, and they want to
be perfect.
Eating Disorders:
1. Anorexia: (Purging or non-purging)
People are obsessed about their weight and the food they eat.
To prevent weight gain or to continue losing weight:
-starve themselves or exercise excessively
Anorexia Contact Video: (40 seconds)
http://www.youtube.com/watch?v=qFbYW6bNViw
Death, anemia, heart problems, absence of periods, bone loss, and kidney problems.
Electrolyte abnormalities: low blood potassium, sodium, and chloride.
Gastrointestinal problems: constipation, bloating , or nausea.
Megan from Rosewood eating disorder clinic , talked about how an anorexia patient will
use every excuse to not eat.
WRESTLERS??

19. Eating Disorders:
2. Bulimia: Bulimia is an illness in which a
person binges on food or has regular episodes of overeating and
feels a loss of
control.
– vomiting or laxative abuse to prevent weight gain.
• Constipation
• Dehydration
• Dental cavities, Decay.
• Electrolyte imbalances
• Hemorrhoids (from bowel movement)
• Pancreatitis: (abdominal pain, chills, vomiting, fever, mild jaundice, nausea, sweating, clammy skin.)
• Swelling of the throat
• Tears of the esophagus from too much vomiting

21. CYCLE:
1/3-3/4 of all
energy is
absorbed even
after vomiting.
90% of all
energy is
absorbed when
laxatives are
used.

22. Eating disorders:
3. Over eaters/ Binge eaters:
-Compulsive Overeating: people consume large amounts of food while feeling
out of control and powerless to stop.
-Food intake is comforting and releasing hormones that make them “happy.”
-Research shows the hormones released from drug addiction is similar to the binge
eating responses.
• Typically lasting around two hours long.
• Inability to stop eating or control what you’re eating
• Rapidly eating large amounts of food
• Eating even when you’re full
• Hiding or stockpiling food to eat later in secret
• Eating normally around others, but gorging when you’re alone
• Eating continuously throughout the day, with no planned mealtimes
• Eat when not hungry, and eat long after they are full.
• Feeling upset during or after eating
• They will not “make up” for their overeating
-Some binge eaters can travel to 3 fast foods restaurants before going home, and not even know.
Cycle: Eating to feel better, feeling even worse, and then turning back to food for relief.

23. Eating Disorders:
Orthorexia- Obession with eating “Healthy.” Will eat extremely healthy, and
exercise a lot. “I don’t eat that, can we go somewhere else.” ( I find it okay to not want to eat fast food.)
Diabulima- Manipulate insulin intake to lose weight or induce purging.
Drunkorexia- Binge drinking but will manipulate calories for drinking. Resulting in binge eating
when drunk, because you don’t care when your drunk. Therefore, one will purge themselves at night.
Compulsive exercise: (Over-training) struggles with guilt if they do no
exercise.
Muscle Dysmorphia: New form of body image disturbance in men. A man believes that his
body is insufficiently lean or muscular. Substance abuse.

24. Why is Exercise so
important?
1. Helps prevent diseases
2. Improves stamina (Your
resting heart rate, breathing
rate recovers faster.)
3. Strengthens and Tones your
muscles, ligaments increased
in strength
4. Enhances Flexibility
5. Control Weight
6. Improves quality of life:
reduces stress, lifts mood,
helps you sleep better!
7. Releases hormones: Endorphins.

25. (BMI) Body Mass Index: is a number based on a person's
weight and height that provides a way to estimate the effect of weight on
health.
• If your BMI is less than 18.5, you
are in the underweight category
• If your BMI is between 19 and 24.9,
you are in the recommended
weight range for your height..
• If your BMI is 25 to 29.9, you are in
the overweight category..
• If your BMI is 30 or higher, you're
in the obese category..
Calculated: (pounds X 700) / (inches squared)
Note: not always right……My BMI says I am 33( & I AM NOT OBESE!!) 

26. BMR: The amount of calories you expand at
complete rest.
temperature, and growth.

27. A fast way to measure if you are at
risk:
Easy estimate of BMR
Males: Kg weight X 1.0 kcal X 24 hr
Females: Kg weight X 0.9 kcal X 24 hr

28. Overview of Body Composition:
DXA: differentiate of bone tissue,
lean tissue, and adipose tissue.

29. Weight Loss Strategies:
1. Eat smaller portions, following serving size
on labels.
2. Reduce energy dense foods
3. Consume low glycemic carbohydrates. Ex.
Chose old fashion oatmeal, over instant.
4. Avoid high fructose corn syrup
5. Sleep at least 7-8 hours a night
6. Aerobic exercise burns more fat

30. Minerals and Vitamins
OMEGA-3: Walnuts, Pumpkin seeds, Flax seed oil, canola oil, wheat germ, nuts,
tuna, and soybeans.
• IRON: Brown rice, whole wheat bread, Dark leafy greens, spinach, broccoli,
green beans, Brussels sprouts, beans, like kidney, lentils, black eye, chick peas,
soybeans, tofu, dried fruit: apricots, figs, dates pumpkin seeds, almonds.
• FIBER: Wheat bran cereal, tomatoes, broccoli, kidney beans, Apricots,
almonds, black beans, whole wheat bread, avocado, walnuts, flax seeds, garbanzo
beans, strawberries, raspberries, pears, bananas.
• POTASSIUM (Vitamin-K): Dried apricots, orange juice, papaya, bananas,
honey dew melon, Tomatoes, lima beans, sweet potatoes, kidney beans, yogurt,
and salmon.
• FOLATE: leafy greens, asparagus, avocados, bananas, beans, broccoli, crab,
chicken, eggs, fish, turkey, spinach, strawberries, cabbage, Brussels sprouts.
• VITAMIN-B12: grains, milk, fish, starchy vegetables.
• CALCIUM: Cauliflower, water cress, Brussels sprouts, kale (Dark green leaf),
milk, and calcium enriched soy milk, tofu, cheese, non-fat yogurt.
• VITAMIN- D: salmon, tuna, egg yolks, some cereals, and the sun light!
• MAGNESIUM: green leafy vegetables, whole grains, nuts, seeds, seafood,
beans, dairy, mineral water.

31. How many fruits, and veggies do you know?
.
1 2. 5. 6.
3. 4. 7. 8. Hint: Not blueberries

32. ANSWERS:
Brussels Sprouts: has some protein, vitamin-A,
potassium, Calcium, fiber (3-5g per cup). Prevent cancerous
diseases.
Kale: KING of greens, antioxidant, calcium, fiber,
vitamin-a etc.
Butternut Squash: antioxidant, vitamin-C,
potassium, fiber, vitamin b-6, and important for bone health.
Pomegranate: rich in antioxidants, it can
keep bad cholesterol (LDL) from oxidizing and
prevents many diseases, and cleanses your
body.
Honey Dew Melon: great Vitamin-C source
Bok Choy: high in vitamin-A, vitamin-C, beta-
carotene, calcium and dietary fiber.
Acai Berry: Top Antioxidant, Acai has a
strong fiber profile, and vitamins and minerals.

33. Good Resources to help calculate daily calories
and calorie needs:
www.myfitnesspal.com
http://www.mypyramidtracker.gov/planner/
http://www.mypyramidtracker.gov/

34. Bibliography:
"Easy Tips for Planning a Healthy Diet & Sticking to It." Helpguide.org: Expert, Ad-free Articles Help Empower
You with Knowledge, Support & Hope. Web. 13 Nov. 2011. <http://www.helpguide.org/life/healthy_eating_diet.htm>.

35. Oatmeal: Contains soluble fiber, which Eat ½ cup a day and add fruits, like bananas,
apples, raspberries, blueberries; that will add more
reduces your LDL (bad Cholesterol).
fiber!
Garlic: Is a rich antioxidant; therefore, eat a clove in your
meals when you are sick and it will help your
immune system, lowers blood pressure and BAD
cholesterol.
Fish: Salmon, Halibut, Herring, and Eating fish can be heart healthy because of high
levels of omega-3 fatty acids, which can reduce
Albacore Tuna. blood pressure, and risk of blood clots. Fish is
Recommended 2 servings a week.
Rich in Iron, Calcium, Potassium, Vitamin c, e, and b. Best of all LOW in
Dark Leafy Greens: Kale, Spinach, CARBS! Kale is great for lowering cholesterol and a supports
asparagus, mixed greens, sprouts. detoxification of the body’s system.
Rich in Vitamin A, and C; which are powerful antioxidants, helps lower
Sweet Potatoes (Complex Carbohydrate) blood pressure, Great for people involved in heavy muscular work because
the food is so high in minerals and vitamins.
Olive oil, Canola Oil: Olive Oil contains a mix of antioxidants that can
lower your “bad cholesterol” Use instead of butter! 1
tbsp. a day!
Vegetables have anti-oxidants, minerals, and phyto-chemicals that help
Vegetables: Tomatoes, Broccoli, zucchini, lower blood pressure, cholesterol etc.
cucumbers, butternut squash.
Great for vitamins, minerals, antioxidant, prevents many different illnesses!
Fruits: Blueberries, apples, raspberries, etc.:
Also, Dried fruit is great in moderation!
These nuts are rich in polyunsaturated fatty acids,
Nuts: keeping blood vessels healthy. Just make sure you
Walnuts, Almonds, pine nuts, pistachio, pecans and aren’t eating nuts coated in salts and sugars. Nuts are