According to the document:
1. Good nutrition from a balanced diet combined with regular exercise is essential for health and well-being. Poor nutrition can negatively impact immunity, health, development and productivity.
2. Carbohydrates, proteins, fats, vitamins, minerals, and water are the six major classes of nutrients that provide calories and essential regulatory functions for the human body.
3. Nutrition requirements can be met through a varied diet, and supplementation is generally not needed for healthy individuals as requirements are modest and easily obtained through whole foods.
The document discusses nutrition and its effects on health, sports performance, and digestion. It notes that good nutrition provides energy, helps maintain a healthy weight, boosts the immune system, and prevents diseases. It also discusses the major nutrients including carbohydrates, proteins, fats, vitamins, and minerals. Carbohydrates are the primary fuel for exercise while proteins aid in growth, development, and cell repair.
The document discusses nutrition and its effects on health, sports performance, and digestion. It covers the major macronutrients - carbohydrates, proteins, fats - and explains their roles and best food sources. Carbohydrates specifically fuel exercise and come as complex or simple forms. Good fats and proteins aid in energy production, growth, and immune function. Micronutrients like vitamins and minerals are also outlined, noting their functions and food sources to meet daily needs. Overall the document provides a comprehensive overview of nutrition and its importance for health, exercise, and digestion.
Diet and sports nutrition - micro nutrientsSprint College
This document discusses micro nutrients including vitamins and minerals. It explains that vitamins do not provide energy but help regulate chemical processes in the body. There are 13 essential vitamins that are either fat soluble and stored in the body or water soluble and excreted. Important vitamins and their food sources and functions are described such as vitamin A for vision and skin, vitamin D for calcium absorption, and vitamin C for immune function. Minerals are also needed for life processes and building the body, with calcium and iron highlighted for bone and blood health respectively. Sodium is discussed for fluid balance but too much can increase blood pressure risk.
_________________________________________
Terry L. Patterson
Director of Distance Learning
South Arkansas Community College
PO Box 7010
El Dorado, Arkansas 71731
(870) 864-8406 - 800-955-2289 ext. 406
The document discusses sports nutrition and provides guidelines for nutrient intake based on activity level. For a moderately active lifestyle, guidelines recommend 2000-2600 calories per day for men and 1600-2000 calories for women, including carbohydrates, proteins, fats, vitamins, and minerals. Specific food sources and timing recommendations are provided for carbohydrates, proteins, fats, and other nutrients in relation to exercise. Supplements like creatine, caffeine, and protein are also discussed.
The document discusses the role of nutrition in enhancing sports performance. It defines sports nutrition and outlines the close relationship between nutrition and fitness. Proper nutrition is important for peak physical performance, recovery from exercise, and building and repairing muscles. The document also discusses specific macronutrients and micronutrients required for exercise, their functions, and food sources. Maintaining proper hydration is also important for dissipating heat and transporting nutrients during physical activity.
The document discusses nutrition and its effects on health, sports performance, and digestion. It notes that good nutrition provides energy, helps maintain a healthy weight, boosts the immune system, and prevents diseases. It also discusses the major nutrients including carbohydrates, proteins, fats, vitamins, and minerals. Carbohydrates are the primary fuel for exercise while proteins aid in growth, development, and cell repair.
The document discusses nutrition and its effects on health, sports performance, and digestion. It covers the major macronutrients - carbohydrates, proteins, fats - and explains their roles and best food sources. Carbohydrates specifically fuel exercise and come as complex or simple forms. Good fats and proteins aid in energy production, growth, and immune function. Micronutrients like vitamins and minerals are also outlined, noting their functions and food sources to meet daily needs. Overall the document provides a comprehensive overview of nutrition and its importance for health, exercise, and digestion.
Diet and sports nutrition - micro nutrientsSprint College
This document discusses micro nutrients including vitamins and minerals. It explains that vitamins do not provide energy but help regulate chemical processes in the body. There are 13 essential vitamins that are either fat soluble and stored in the body or water soluble and excreted. Important vitamins and their food sources and functions are described such as vitamin A for vision and skin, vitamin D for calcium absorption, and vitamin C for immune function. Minerals are also needed for life processes and building the body, with calcium and iron highlighted for bone and blood health respectively. Sodium is discussed for fluid balance but too much can increase blood pressure risk.
_________________________________________
Terry L. Patterson
Director of Distance Learning
South Arkansas Community College
PO Box 7010
El Dorado, Arkansas 71731
(870) 864-8406 - 800-955-2289 ext. 406
The document discusses sports nutrition and provides guidelines for nutrient intake based on activity level. For a moderately active lifestyle, guidelines recommend 2000-2600 calories per day for men and 1600-2000 calories for women, including carbohydrates, proteins, fats, vitamins, and minerals. Specific food sources and timing recommendations are provided for carbohydrates, proteins, fats, and other nutrients in relation to exercise. Supplements like creatine, caffeine, and protein are also discussed.
The document discusses the role of nutrition in enhancing sports performance. It defines sports nutrition and outlines the close relationship between nutrition and fitness. Proper nutrition is important for peak physical performance, recovery from exercise, and building and repairing muscles. The document also discusses specific macronutrients and micronutrients required for exercise, their functions, and food sources. Maintaining proper hydration is also important for dissipating heat and transporting nutrients during physical activity.
This document provides an overview of topics to be covered in an introductory nutrition class from a functional medicine perspective. The class will cover nutrition basics including the six classes of nutrients and their absorption; functional imbalances related to digestion, detoxification and more; biochemical individuality and the importance of personalized nutrition approaches; and how functional medicine views food as containing elements to support health and vitality rather than just avoiding problems. The functional medicine model focuses on restoring health through addressing underlying imbalances.
Diet and sports nutrition - macro nutrientsSprint College
Macronutrients like carbohydrates, proteins and fats provide energy and support growth. Carbohydrates are sugars, starches and fiber, and are the body's primary energy source. Proteins contain amino acids for growth and repair. Fats supply energy and support vitamin absorption. Dietary guidelines recommend obtaining about 50-60% of calories from carbohydrates, 15-20% from proteins, and 25-35% from fats, focusing on unsaturated rather than saturated fats.
The document discusses nutrition and nutritional supplements for sports performance. It outlines factors that influence energy requirements like genetics, training, and nutrition. Carbohydrates are the primary fuel source during intense exercise while fat is used during prolonged exercise. The document provides guidelines for carbohydrate, protein, and fat intake for athletes and discusses carbohydrate loading. It also examines nutritional supplements and concludes that while proper nutrition can help performance, supplements have not been shown to and can pose health risks.
This document provides an overview of macronutrients and some key micronutrients. It discusses calories and daily intake requirements, then focuses on carbohydrates, fats, proteins, and minerals including calcium, sodium, potassium, phosphorus, and magnesium. Carbohydrates, fats and proteins provide calories and are classified as macronutrients, while minerals and vitamins are needed in smaller amounts and are micronutrients.
For information on Herbalife products or for help with your Nutrition please contact me on:
email: healthyestelle@gmail.com
skype: starestelle59
1. The macro and micro nutrients the body requires
2. The main functions of each nutrient
3. The best food sources for each nutrient
4. The five different food groups
5. The main nutrients of each of the food groups
6. Recommended daily servings
7. The main nutrients you receive from fruit and vegetables
8. Why these nutrients are so important for you
9. Four key nutrients, vitamin C, vitamin A and potassium
The document discusses nutrition, diet, and healthy eating. It defines nutrition and diet, and explains why eating healthy is important. It outlines the major food groups from the food pyramid, including grains, fruits and vegetables, dairy, meat, and drinks. It provides examples of common foods from each group and recommendations for daily servings. The document emphasizes eating a variety of foods, drinking water, and limiting high fat, sugar, and caffeine intake to support a healthy lifestyle.
Fundamentals of Diet-Nutrition-Menu PlanningRajeev Goenka
Food?
Anything eaten or drunk which can be ingested, digested and absorbed by the body.
Used as:
Energy Source
Building, repair or protective material
Nutrition?
“Food at work”
Process by which all body parts receive and utilize nutrients
Nutrients?
Components or Chemicals in food needed to grow, reproduce and lead healthy life
Macro Nutrients
Carbohydrates
Proteins
Fats
Water
Micro Nutrients
Vitamins
Minerals
The document discusses the essential nutrients required for human nutrition: water, carbohydrates, protein, fat, vitamins, and minerals. It describes the key roles and food sources of each nutrient category. For example, it states that carbohydrates and proteins provide the body with energy, while vitamins and minerals help regulate chemical processes and become part of cells. The document emphasizes the importance of consuming a variety of foods to meet nutritional needs.
Fit My LIfe Basic Nutrition Power PointGordon Briley
This document provides information on basic nutrition and metabolism. It discusses that there are 3,500 calories in one pound of fat, and that fat, protein, carbs, and alcohol all contain different amounts of calories per gram. It also discusses that increasing muscle mass is the best way to raise metabolism, not cardio, and that heavier people generally have a higher metabolism than skinnier people. The document then covers metabolism and energy balance, explaining the roles of basal metabolic rate, activity levels, and the thermic effect of food in determining daily calorie needs. It also discusses macronutrients like carbs, protein, fat, and water and why each is important for survival. Finally, it covers the negative impacts of excess
The document discusses nutrition and healthy eating. It defines nutrition as the study of how the body uses food, and nutrients as substances in food that help maintain bodily functions. Key nutrients include vitamins, minerals, water, protein, carbohydrates, and fats. The document provides tips for healthy eating like following the nutrition pyramid, choosing whole grains and fruits/vegetables, and balancing calories. Issues like obesity, eating disorders, and women's health are also addressed.
This document summarizes research on the effectiveness of high protein diets for weight loss and body composition changes. Several short term studies found that high protein diets were more effective at preserving fat free mass and improving glucose tolerance compared to high carbohydrate diets. However, one long term study found no difference in weight loss between diets after one year, but the high protein diet resulted in less loss of fat free mass. Exercise combined with a high protein diet was found to be most effective for losing body fat and preserving lean mass. While high protein diets raise some safety concerns, the studies reviewed found no evidence of harm to bone or renal health in healthy populations over long term use.
This document discusses dietetics and nutrition, defining key concepts and classifying foods. It outlines the proximate principles of foods, dietary guidelines, and food pyramids. It also describes the personalities and foods associated with sattvic, rajasic, and tamasic diets. The conclusion emphasizes that food impacts health and one should eat to live rather than live to eat.
This document provides an overview of nutrition and diet therapy. It defines key terms and outlines the learning objectives to understand essential nutrients, calculate calorie content, identify appropriate diets and menus. The six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water - are discussed in detail, along with their functions, sources, and health impacts. Guidelines for nutrient recommendations from organizations like WHO and USDA are also reviewed.
The document discusses the main nutrients required for the human body: proteins, carbohydrates, fats, vitamins, minerals, and water. It provides details on the purpose and sources of each nutrient. Proteins help with growth and repair and are found in foods like meat, eggs, and beans. Carbohydrates are the primary source of energy and include starch from foods like grains and sugar from fruits. Fats also provide energy and insulation, with saturated fats mainly from animals and polyunsaturated from vegetables. Vitamins and minerals help regulate body functions and are required from dietary sources.
Zinzino aims to inspire good health with first class products made of best quality ingredients our planet could provide us. Add life to your years with Zinzino's nutritional health concept.
Nutrition is the science of how substances play a major role in biochemical processes in the body. Nutrition includes elements and substances that are needed by cells to maintain health and affects all body systems. The document outlines the seven basic nutrient categories including water, fiber, vitamins, minerals, amino acids, fats, and carbohydrates. It provides details on each category and specific nutrients within each category. The document also discusses the importance of nutrition for health and disease prevention.
This document discusses nutrition guidelines for athletes. It begins by defining nutrition and diet, then discusses the importance of healthy eating for athletes. It outlines essential nutrients including carbohydrates, proteins, fats, vitamins and minerals. Guidelines are provided for nutrient intake for athletes, including consuming enough carbohydrates and proteins but not too much. The timing of food and fluid intake before, during and after exercise is covered. Specific nutrition strategies and foods to avoid are also highlighted to help athletes meet their nutrition needs.
This document discusses the three major macronutrients - protein, carbohydrates, and fats. It explains that protein is important for building and repairing tissues, enzymes, and transporting molecules. Carbohydrates provide energy and help metabolize fat. There are good and bad sources of each. Fats also provide energy when carbohydrates are depleted and support various functions, with monounsaturated and polyunsaturated fats being healthier options. The document emphasizes understanding macronutrients and choosing quality sources to support the body's needs and functions.
This lesson dives deep into the principles of nutrition. What should we be eating in order to thrive as human beings? This is one of the most charged and controversial topics in existence. But it doesn't have to be. The mystery only comes in when we fail to ask the right questions that relate food to being healthy, not to the treatment of illness. This is made so much easier when we understand the principles of primal nutrition.
This document defines diet, food, nutrition and provides information on the components of a balanced diet. It discusses the main nutrients found in food - proteins, fats, carbohydrates, vitamins and minerals. For each nutrient, it describes sources, functions, deficiency diseases and recommendations. Protein-energy malnutrition and its prevention are explained. The roles of specific vitamins (A, B1, B2, B6, B12, folate) in health are also summarized.
Sports nutrition involves applying nutritional principles to promote optimal athletic performance while maintaining good health. It involves developing a practical daily eating plan focused on fueling physical activity. Adolescent athletes have increased nutritional needs to support physical development and should focus on getting enough calories, carbohydrates, fluids, proteins, vitamins and minerals from sources like fruits, vegetables, whole grains and lean meats. Proper nutrition can help boost energy levels, speed recovery and enhance performance for athletes.
A healthy diet involves choosing appropriate amounts of foods from the five main food groups: carbohydrates, protein, fruits and vegetables, dairy, and foods containing fat and sugar. Consuming a variety of foods from each group helps reduce disease risk and promotes health. Diet refers to both the types of foods consumed and the quantities eaten. Nutrition involves ingesting, digesting, absorbing and assimilating food to support growth, repair and body maintenance. A balanced diet means eating a variety of foods from all groups in proper proportions to get needed nutrients.
This document provides an overview of topics to be covered in an introductory nutrition class from a functional medicine perspective. The class will cover nutrition basics including the six classes of nutrients and their absorption; functional imbalances related to digestion, detoxification and more; biochemical individuality and the importance of personalized nutrition approaches; and how functional medicine views food as containing elements to support health and vitality rather than just avoiding problems. The functional medicine model focuses on restoring health through addressing underlying imbalances.
Diet and sports nutrition - macro nutrientsSprint College
Macronutrients like carbohydrates, proteins and fats provide energy and support growth. Carbohydrates are sugars, starches and fiber, and are the body's primary energy source. Proteins contain amino acids for growth and repair. Fats supply energy and support vitamin absorption. Dietary guidelines recommend obtaining about 50-60% of calories from carbohydrates, 15-20% from proteins, and 25-35% from fats, focusing on unsaturated rather than saturated fats.
The document discusses nutrition and nutritional supplements for sports performance. It outlines factors that influence energy requirements like genetics, training, and nutrition. Carbohydrates are the primary fuel source during intense exercise while fat is used during prolonged exercise. The document provides guidelines for carbohydrate, protein, and fat intake for athletes and discusses carbohydrate loading. It also examines nutritional supplements and concludes that while proper nutrition can help performance, supplements have not been shown to and can pose health risks.
This document provides an overview of macronutrients and some key micronutrients. It discusses calories and daily intake requirements, then focuses on carbohydrates, fats, proteins, and minerals including calcium, sodium, potassium, phosphorus, and magnesium. Carbohydrates, fats and proteins provide calories and are classified as macronutrients, while minerals and vitamins are needed in smaller amounts and are micronutrients.
For information on Herbalife products or for help with your Nutrition please contact me on:
email: healthyestelle@gmail.com
skype: starestelle59
1. The macro and micro nutrients the body requires
2. The main functions of each nutrient
3. The best food sources for each nutrient
4. The five different food groups
5. The main nutrients of each of the food groups
6. Recommended daily servings
7. The main nutrients you receive from fruit and vegetables
8. Why these nutrients are so important for you
9. Four key nutrients, vitamin C, vitamin A and potassium
The document discusses nutrition, diet, and healthy eating. It defines nutrition and diet, and explains why eating healthy is important. It outlines the major food groups from the food pyramid, including grains, fruits and vegetables, dairy, meat, and drinks. It provides examples of common foods from each group and recommendations for daily servings. The document emphasizes eating a variety of foods, drinking water, and limiting high fat, sugar, and caffeine intake to support a healthy lifestyle.
Fundamentals of Diet-Nutrition-Menu PlanningRajeev Goenka
Food?
Anything eaten or drunk which can be ingested, digested and absorbed by the body.
Used as:
Energy Source
Building, repair or protective material
Nutrition?
“Food at work”
Process by which all body parts receive and utilize nutrients
Nutrients?
Components or Chemicals in food needed to grow, reproduce and lead healthy life
Macro Nutrients
Carbohydrates
Proteins
Fats
Water
Micro Nutrients
Vitamins
Minerals
The document discusses the essential nutrients required for human nutrition: water, carbohydrates, protein, fat, vitamins, and minerals. It describes the key roles and food sources of each nutrient category. For example, it states that carbohydrates and proteins provide the body with energy, while vitamins and minerals help regulate chemical processes and become part of cells. The document emphasizes the importance of consuming a variety of foods to meet nutritional needs.
Fit My LIfe Basic Nutrition Power PointGordon Briley
This document provides information on basic nutrition and metabolism. It discusses that there are 3,500 calories in one pound of fat, and that fat, protein, carbs, and alcohol all contain different amounts of calories per gram. It also discusses that increasing muscle mass is the best way to raise metabolism, not cardio, and that heavier people generally have a higher metabolism than skinnier people. The document then covers metabolism and energy balance, explaining the roles of basal metabolic rate, activity levels, and the thermic effect of food in determining daily calorie needs. It also discusses macronutrients like carbs, protein, fat, and water and why each is important for survival. Finally, it covers the negative impacts of excess
The document discusses nutrition and healthy eating. It defines nutrition as the study of how the body uses food, and nutrients as substances in food that help maintain bodily functions. Key nutrients include vitamins, minerals, water, protein, carbohydrates, and fats. The document provides tips for healthy eating like following the nutrition pyramid, choosing whole grains and fruits/vegetables, and balancing calories. Issues like obesity, eating disorders, and women's health are also addressed.
This document summarizes research on the effectiveness of high protein diets for weight loss and body composition changes. Several short term studies found that high protein diets were more effective at preserving fat free mass and improving glucose tolerance compared to high carbohydrate diets. However, one long term study found no difference in weight loss between diets after one year, but the high protein diet resulted in less loss of fat free mass. Exercise combined with a high protein diet was found to be most effective for losing body fat and preserving lean mass. While high protein diets raise some safety concerns, the studies reviewed found no evidence of harm to bone or renal health in healthy populations over long term use.
This document discusses dietetics and nutrition, defining key concepts and classifying foods. It outlines the proximate principles of foods, dietary guidelines, and food pyramids. It also describes the personalities and foods associated with sattvic, rajasic, and tamasic diets. The conclusion emphasizes that food impacts health and one should eat to live rather than live to eat.
This document provides an overview of nutrition and diet therapy. It defines key terms and outlines the learning objectives to understand essential nutrients, calculate calorie content, identify appropriate diets and menus. The six classes of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water - are discussed in detail, along with their functions, sources, and health impacts. Guidelines for nutrient recommendations from organizations like WHO and USDA are also reviewed.
The document discusses the main nutrients required for the human body: proteins, carbohydrates, fats, vitamins, minerals, and water. It provides details on the purpose and sources of each nutrient. Proteins help with growth and repair and are found in foods like meat, eggs, and beans. Carbohydrates are the primary source of energy and include starch from foods like grains and sugar from fruits. Fats also provide energy and insulation, with saturated fats mainly from animals and polyunsaturated from vegetables. Vitamins and minerals help regulate body functions and are required from dietary sources.
Zinzino aims to inspire good health with first class products made of best quality ingredients our planet could provide us. Add life to your years with Zinzino's nutritional health concept.
Nutrition is the science of how substances play a major role in biochemical processes in the body. Nutrition includes elements and substances that are needed by cells to maintain health and affects all body systems. The document outlines the seven basic nutrient categories including water, fiber, vitamins, minerals, amino acids, fats, and carbohydrates. It provides details on each category and specific nutrients within each category. The document also discusses the importance of nutrition for health and disease prevention.
This document discusses nutrition guidelines for athletes. It begins by defining nutrition and diet, then discusses the importance of healthy eating for athletes. It outlines essential nutrients including carbohydrates, proteins, fats, vitamins and minerals. Guidelines are provided for nutrient intake for athletes, including consuming enough carbohydrates and proteins but not too much. The timing of food and fluid intake before, during and after exercise is covered. Specific nutrition strategies and foods to avoid are also highlighted to help athletes meet their nutrition needs.
This document discusses the three major macronutrients - protein, carbohydrates, and fats. It explains that protein is important for building and repairing tissues, enzymes, and transporting molecules. Carbohydrates provide energy and help metabolize fat. There are good and bad sources of each. Fats also provide energy when carbohydrates are depleted and support various functions, with monounsaturated and polyunsaturated fats being healthier options. The document emphasizes understanding macronutrients and choosing quality sources to support the body's needs and functions.
This lesson dives deep into the principles of nutrition. What should we be eating in order to thrive as human beings? This is one of the most charged and controversial topics in existence. But it doesn't have to be. The mystery only comes in when we fail to ask the right questions that relate food to being healthy, not to the treatment of illness. This is made so much easier when we understand the principles of primal nutrition.
This document defines diet, food, nutrition and provides information on the components of a balanced diet. It discusses the main nutrients found in food - proteins, fats, carbohydrates, vitamins and minerals. For each nutrient, it describes sources, functions, deficiency diseases and recommendations. Protein-energy malnutrition and its prevention are explained. The roles of specific vitamins (A, B1, B2, B6, B12, folate) in health are also summarized.
Sports nutrition involves applying nutritional principles to promote optimal athletic performance while maintaining good health. It involves developing a practical daily eating plan focused on fueling physical activity. Adolescent athletes have increased nutritional needs to support physical development and should focus on getting enough calories, carbohydrates, fluids, proteins, vitamins and minerals from sources like fruits, vegetables, whole grains and lean meats. Proper nutrition can help boost energy levels, speed recovery and enhance performance for athletes.
A healthy diet involves choosing appropriate amounts of foods from the five main food groups: carbohydrates, protein, fruits and vegetables, dairy, and foods containing fat and sugar. Consuming a variety of foods from each group helps reduce disease risk and promotes health. Diet refers to both the types of foods consumed and the quantities eaten. Nutrition involves ingesting, digesting, absorbing and assimilating food to support growth, repair and body maintenance. A balanced diet means eating a variety of foods from all groups in proper proportions to get needed nutrients.
The document discusses balanced diets and malnutrition. It defines a balanced diet as one that includes all essential nutrients in proper proportions, including carbohydrates, proteins, fats, water, vitamins, minerals, and fiber. It explains the sources and functions of each nutrient. Malnutrition occurs when nutrient intake is deficient or excessive and can cause undernutrition diseases like kwashiorkor or overnutrition issues like obesity. The document recommends preventing malnutrition through nutrition education at the family level, community participation, national programs like agriculture and storage, and international cooperation.
This document discusses nutrition and nutritional needs. It covers macronutrients like proteins, fats, and carbohydrates as well as micronutrients like vitamins and minerals. Key points include: our bodies are made up of what we eat; a balanced diet with sufficient nutrients is important for health; protein, fat, and carb needs vary by age, gender, and activity level; and both under-eating and over-eating can lead to health issues. Overall nutrition and making good dietary choices are emphasized for long term wellness.
The document discusses the essential nutrients that the human body needs from food. It defines nutrients as substances in food that fuel energy, support growth, repair the body, and maintain basic functions. The six essential nutrients are water, carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient plays an important role and supports different bodily processes. The document emphasizes that a balanced diet with variety and moderation from the different food groups is needed to obtain all of the required nutrients.
This document discusses healthy eating and nutrition. It defines food and the essential nutrients found in food, including carbohydrates, fats, proteins, vitamins, and minerals. It then explains the major nutrition elements - protein, carbohydrates, fat, vitamins, minerals, water - and their importance. A balanced diet containing foods from the five food groups is recommended for good health, including breads/grains, fruits and vegetables, dairy, proteins, and fats in moderation. Following a balanced diet and making healthy choices supports overall well-being.
Nutrition is the study of the nutrients in food and how they nourish the body.
Nutrients are components of food that are needed for the body to function
The document discusses nutrition and balanced diets. It notes that a balanced diet provides all required nutrients in proper amounts and proportions through a variety of foodstuffs. Foods are categorized as energy-yielding, body-building, and protective based on their predominant roles. A balanced diet includes appropriate quantities of cereals, pulses, vegetables, fruits, milk and milk products, and flesh foods to obtain adequate nutrients.
The document discusses nutrition and balanced diets. It notes that nutrition should be a high priority, as malnutrition is widespread among mothers and children due to faulty dietary habits stemming from ignorance. A balanced diet provides all required nutrients in proper amounts and proportions to perform the body's energy, building, and protective functions. It emphasizes including a variety of foods from the staple, energy-rich, and body-building food groups to obtain essential vitamins, minerals, proteins, fats and more. Antioxidants protect the body from harmful free radicals, and are found in plants like fruits and vegetables.
This document provides information on sports nutrition and eating for weight control. It discusses the importance of a balanced diet that includes both macro and micronutrients to fuel performance and support recovery. Specific nutrients like carbohydrates, proteins, fats, vitamins and minerals are explained in terms of their functions and food sources. Common pitfalls of dieting like extreme calorie restriction and skipping meals can hinder weight loss. Food intolerances may cause digestive issues. The document debunks some common food myths and provides tips for maintaining a healthy weight through balanced nutrition and lifestyle habits.
This document provides information on vitamins and vitamin supplements. It discusses what vitamins are and their essential roles in the body. It also discusses vitamin supplements, including what they are and some frequently asked questions about them. Specifically, it addresses questions around whether to get vitamins from food or supplements, how much of each vitamin is recommended, potential risks of too many supplements, and factors to consider before taking a supplement. It also provides details on several important B vitamins (thiamin, riboflavin, niacin, vitamin B6, vitamin B12) and vitamin A, including their functions, dietary sources, deficiency symptoms and those at risk.
This document provides information on vitamins and vitamin supplements. It discusses what vitamins are, including their functions and dietary sources. It addresses questions about multivitamin supplements, such as whether they are needed, what they contain, and recommendations for intake. The document also covers potential risks of too many vitamins and conditions that increase risk of vitamin deficiencies. Specific vitamins discussed in more depth include B vitamins (thiamine, riboflavin, niacin, B6, B12) and vitamins A and C.
This document provides information on vitamins and vitamin supplements. It discusses what vitamins are and their essential roles in the body. It also discusses vitamin supplements, including what they are and some frequently asked questions about them. Specifically, it addresses questions around whether to get vitamins from food or supplements, how much of each vitamin is recommended, potential risks of too many supplements, and factors to consider before taking a supplement. It also provides details on several important B vitamins (thiamin, riboflavin, niacin, vitamin B6, vitamin B12) and vitamin A, including their functions, dietary sources, deficiency symptoms and those at risk.
This document discusses healthy eating and nutrition. It defines healthy eating as consuming a variety of foods that provide nutrients like proteins, carbohydrates, fats, vitamins, and minerals. It explains the roles of these different nutrients in the body. It also discusses healthy eating habits like eating several meals a day, consuming lean proteins and avoiding processed foods. Overall, the document provides information on maintaining a balanced diet and healthy lifestyle.
Proper nutrition involves getting the right balance of calories, nutrients, vitamins and minerals from a variety of foods to support energy, growth, and overall health. Good nutrition is 80% of maintaining a healthy lifestyle, with the other 10% each coming from exercise and genetics. Eating a variety of foods across food groups like grains, proteins, and fruits and vegetables provides the body with necessary "go", "grow", and "glow" nutrients to function optimally and avoid issues like obesity, high blood pressure, diabetes and other diseases that result from poor dietary choices and nutrient deficiencies.
This document discusses nutrition and balanced diets. It defines the three main functions of food as energy-yielding, body-building, and protective. It explains the three food groups and emphasizes the importance of a varied, balanced diet containing portions from each group. Key nutrients like proteins, fats, carbohydrates, vitamins, minerals, antioxidants and their major food sources are outlined. The biological value and quality of different protein sources is also summarized.
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This document provides information on nutrition and maintaining a balanced diet. It discusses the importance of eating a variety of nutrients including carbohydrates, proteins, vitamins, minerals, and fats. Examples of foods in each category are given. The document also outlines tips for making healthy cooking choices, such as using oils low in saturated fat and cooking methods that do not involve deep frying. Overall, the key message is that a balanced diet from all food groups is important for providing the body with the nutrients it needs for good health, energy, and disease prevention.
The document discusses various types of pain experienced during and after exercise, including delayed onset muscle soreness (DOMS), as well as signs of potential underlying medical issues. It also addresses heat-related illnesses like heat cramps, heat exhaustion, and heat stroke, and provides tips for injury prevention, safe hydration, and avoiding overtraining.
The document defines sports as physical activities involving skill and competition governed by rules. It notes that sports can be viewed as a type of play, which is characterized as free, uncertain, governed by rules, and separate from ordinary life. Sports are considered a type of game, and while not all games are sports, all sports are considered games. The document outlines different types of sports and examines concepts like leisure, competition, aesthetics, ethics, and the importance of sports.
Recreation is any physical or mental activity pursued in leisure time for pleasure or refreshment, such as sports, games, hobbies, fitness activities, social gatherings, outdoor activities, arts and crafts, drama, music, cultural activities, and volunteering. Recreation provides many benefits including physical, mental, social, and economic benefits. It improves health, reduces stress, builds relationships, and boosts local economies. Some examples of recreational activities are hiking, camping, fishing, boating, biking, rock climbing, horseback riding, skiing, running, and scuba diving.
Core exercises target the abdominal, hip, and spinal muscles to improve stability and balance. Examples include crunches, reverse crunches, and Russian twists. Flexibility involves moving joints through their full range of motion while stretching moves beyond normal range. Static stretching slowly stretches muscles to their limit, like toe touches and lunges. Dynamic stretches use controlled swinging, like inchworms and leg swings. Proprioceptive neuromuscular facilitation (PNF) alternates stretching and contracting targeted muscles for advanced flexibility training and rehabilitation.
Resistance training involves exercises that build muscular strength and endurance. It provides benefits like improved physical appearance, stronger muscles and bones, injury prevention, and increased self-confidence. Guidelines for resistance training recommend varying the number of repetitions, sets, and weight depending on the goal of building health, endurance, strength, or power. A variety of exercises target different muscle groups and can be done using machines, free weights, or one's own body weight.
This document discusses motor skill development in children. It describes locomotor skills like walking, running and jumping which involve moving the body from one place to another. Non-locomotor skills like twisting and balancing are performed in one place. Manipulative skills involve controlling objects with the hands and feet, such as throwing, catching, striking and kicking. The document outlines the stages of developing fundamental motor skills and different approaches to studying movement patterns in children.
This document discusses the five main components of health-related fitness: body composition, cardiovascular fitness, muscular strength, muscular endurance, and flexibility. It provides definitions and examples for each component, describing how they can be measured and improved through different types of exercises. The document also covers related topics like target heart rate zones, types of muscle contractions, and principles of flexibility and training.
How to Manage Your Lost Opportunities in Odoo 17 CRMCeline George
Odoo 17 CRM allows us to track why we lose sales opportunities with "Lost Reasons." This helps analyze our sales process and identify areas for improvement. Here's how to configure lost reasons in Odoo 17 CRM
Macroeconomics- Movie Location
This will be used as part of your Personal Professional Portfolio once graded.
Objective:
Prepare a presentation or a paper using research, basic comparative analysis, data organization and application of economic information. You will make an informed assessment of an economic climate outside of the United States to accomplish an entertainment industry objective.
Assessment and Planning in Educational technology.pptxKavitha Krishnan
In an education system, it is understood that assessment is only for the students, but on the other hand, the Assessment of teachers is also an important aspect of the education system that ensures teachers are providing high-quality instruction to students. The assessment process can be used to provide feedback and support for professional development, to inform decisions about teacher retention or promotion, or to evaluate teacher effectiveness for accountability purposes.
Introduction to AI for Nonprofits with Tapp NetworkTechSoup
Dive into the world of AI! Experts Jon Hill and Tareq Monaur will guide you through AI's role in enhancing nonprofit websites and basic marketing strategies, making it easy to understand and apply.
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Exploiting Artificial Intelligence for Empowering Researchers and Faculty, In...Dr. Vinod Kumar Kanvaria
Exploiting Artificial Intelligence for Empowering Researchers and Faculty,
International FDP on Fundamentals of Research in Social Sciences
at Integral University, Lucknow, 06.06.2024
By Dr. Vinod Kumar Kanvaria
ISO/IEC 27001, ISO/IEC 42001, and GDPR: Best Practices for Implementation and...PECB
Denis is a dynamic and results-driven Chief Information Officer (CIO) with a distinguished career spanning information systems analysis and technical project management. With a proven track record of spearheading the design and delivery of cutting-edge Information Management solutions, he has consistently elevated business operations, streamlined reporting functions, and maximized process efficiency.
Certified as an ISO/IEC 27001: Information Security Management Systems (ISMS) Lead Implementer, Data Protection Officer, and Cyber Risks Analyst, Denis brings a heightened focus on data security, privacy, and cyber resilience to every endeavor.
His expertise extends across a diverse spectrum of reporting, database, and web development applications, underpinned by an exceptional grasp of data storage and virtualization technologies. His proficiency in application testing, database administration, and data cleansing ensures seamless execution of complex projects.
What sets Denis apart is his comprehensive understanding of Business and Systems Analysis technologies, honed through involvement in all phases of the Software Development Lifecycle (SDLC). From meticulous requirements gathering to precise analysis, innovative design, rigorous development, thorough testing, and successful implementation, he has consistently delivered exceptional results.
Throughout his career, he has taken on multifaceted roles, from leading technical project management teams to owning solutions that drive operational excellence. His conscientious and proactive approach is unwavering, whether he is working independently or collaboratively within a team. His ability to connect with colleagues on a personal level underscores his commitment to fostering a harmonious and productive workplace environment.
Date: May 29, 2024
Tags: Information Security, ISO/IEC 27001, ISO/IEC 42001, Artificial Intelligence, GDPR
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How to Fix the Import Error in the Odoo 17Celine George
An import error occurs when a program fails to import a module or library, disrupting its execution. In languages like Python, this issue arises when the specified module cannot be found or accessed, hindering the program's functionality. Resolving import errors is crucial for maintaining smooth software operation and uninterrupted development processes.
A workshop hosted by the South African Journal of Science aimed at postgraduate students and early career researchers with little or no experience in writing and publishing journal articles.
A review of the growth of the Israel Genealogy Research Association Database Collection for the last 12 months. Our collection is now passed the 3 million mark and still growing. See which archives have contributed the most. See the different types of records we have, and which years have had records added. You can also see what we have for the future.
2. According to the World Health Organization
(WHO)….
Nutrition is the intake of food, considered in relation to
the body’s dietary needs.
Good nutrition – an adequate, well balanced diet combined
with regular physical activity – is a cornerstone of good health.
Poor nutrition can lead to reduced immunity, increased
susceptibility to disease, impaired physical and mental
development, and reduced productivity.
3. Eating a balanced diet that includes whole
grains, vegetables and fruits can help
maintain or reduce weight.
Athletes who practice sound nutritional
habits reduce the likelihood of injury, and
enhance performance through the
development of strength, flexibility, and
cardiorespiratory endurance.
4. Nutrition Basics
Nutrition: is the science of the
substances that are found in food that
are essential to life.
6 classes of nutrients
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
5. Energy Sources
Carbohydrates
Should account for 55% - 70% of an athletes
total caloric intake.
Sugars (simple)
Monosacharides (single sugars)
Disacharides (two monosacharides)
Starches (complex carbohydrates)
Fiber (non digestable plants)
6. Energy Sources
Fats: should be less than 30% of total calories
Saturated (are from animal products)
Unsaturated (are from plants and are liquid at room
temperature)
Monounsaturated
Polyunsaturated
Fat substitutes are a good alternative because they contain no
cholesterol and 80% less calories.
7. Energy Sources
Proteins: the building blocks of the human
body
Amino Acids: obtained through food are referred
to as the essential amino acids.
Most of the proteins from animal foods contain all
of the essential amino acids that humans require
and are called “complete proteins.”
The increase in muscle mass that result from
conditioning and training are associated with
only a small increase in protein requirements
that can easily be met with the usual diet and
therefore supplements are not necessary.
8. What to eat?
Carbohydrates: chief source of fuel
Protein: muscle repair and growth
Fats: additional fuel source for muscles
When to eat?
Allow 3 to 4 hours between eating a large meal and
exercising.
Light snack may help before workout
Stay hydrated.
9. Nutrition Fact
Larger portions tend to make us eat more.
True. We’ve grown used to eating portions way
bigger than we need. Large portions, known as
portion distortion is one of many reasons given for
our increasing incidents of obesity.
10. Nutrition Fact
The Body’s fuel comes from Protein, Fat, and
Carbohydrates?
True. All 3 nutrients provide calories which is what
your body uses for energy.
11. Nutrition Fact
When you are young, you can pretty much eat whatever
you want.
False. Good nutrition and good health habits should
start early. What you eat now can have some impact on
your long term health.
12. Nutrition Fact
Eating breakfast can help control late night cravings.
True. Research suggests that breakfast eaters tend to weigh less
and have better balance to their day. College students should
try to eat real food instead of “junk” if they are up late.
13. Vitamins and Minerals
Small
Powerful nutrients
Best obtained through food
Do not provide calories for energy
Fat and Water Soluble
14. Regulatory Nutrients
Vitamins: regulators of body processes
Fat-soluble vitamins dissolve in fats
A, D, E, and K
Water-soluble vitamins dissolve in water
C – used to build bone, teeth, connective tissue and strengthen the
immune system
B’s – used to regulate metabolism
15. Regulatory Nutrients
Antioxidants protect cells from destructive
agents like oxygen and lactic acid.
Vitamin C: fruits and vegetables
Vitamin E: vegetable oils, some fruits and
vegetables
Beta-carotene: a plant pigment found in dark
green, yellow or orange fruits and vegetables.
Deficiency disease: results from a lack of any
nutrient.
For most people supplements are a waste of
money.
A wide variety of foods in the diet can prevent the
need for supplementation.
16. Vitamins
The body only requires very small amounts of
vitamins.
The small amounts are very essential for
normal functioning.
Vitamins help the body release energy from
foods, promote muscle and tissue growth.
The correct amount of vitamins the body
requires maybe obtained through good food
sources or a one a day multi-vitamin.
17. Vitamins
A Helps fight infections & aids vision Carrots, Sweet Potatoes,
Liver, Butter or Margarine
B 8 different B vitamins. (3) very
important are thiamin, riboflavin &
niacin
Whole grains, nuts, milk,
yogurt, fish, poultry,
cheese, lean pork
C Maintains healthy bones & teeth,
cells & Reduces stress.
Citrus fruits, juices, dark
green vegetables
D Helps growth & formation of
bones,teeth & help absorb calcium.
Fortified milk, liver, tuna.
Eggs
E Guard red cells & helps the
metabolism of free fatty acids
Grains, green leaf
vegetables, saturated fats,
vegetable oils
K Help blood clotting Liver, wheat bran, peas,
soybean oil & Potatoes
18. Regulatory Nutrients
Minerals: more than 20 elements have an
essential role in the body and therefore need
to be supplied by the diet.
Magnesium: needed for energy-supplying
reactions
Sodium and Potassium: are important for
transmission of nerve impulses.
Iron: needed for energy metabolism and is
assisted with protein to form hemoglobin (to carry
O2).
Once again minerals can be obtained by
eating a variety of foods and
supplementation is not necessary.
19. Important Minerals & Sources
Minerals are inorganic molecules that serve a variety of functions
within the body.
Macro minerals that appear in the body in large quantities are:
calcium, phosphorus, potassium, sulfur, sodium, chloride, and
magnesium.
Micro minerals are found in the body in smaller quantities but they
are essential for the body to function.
20. Major Mineral Sources
Mineral Body needs Sources
Calcium Bone, teeth, blood
clotting, nerves,
muscles
Milk, sardines, dark
green vegetables, nuts
Chloride Nerves, muscle
functions, water
balance
Table salt
Magnesium Bone growth; nerves,
muscle & enzyme
function
Nuts, seafood, whole
grain, leafy green
vegetables
Phosphorus Bone, Teeth, energy
transfer
Meat, poultry, seafood,
eggs, milk, beans
Potassium Nerve, muscle function Fresh vegetables,
bananas, citrus fruits,
milk, meats, fish
Sodium Nerve, muscle
function, water balance
Table salt
21. Trace Mineral Sources
Chromium Glucose metabolism Meats, liver, whole grains
& dried beans
Copper Enzyme function, energy
production
Meats, seafood, nut, &
grains
Fluoride Bone & teeth growth Drinking water, fish &
milk
Iodine Thyroid hormone
formation
Iodized salt & seafood
Iron O2 transport red blood
cells & enzyme function
Red meat, liver, eggs,
beans, leafy vegetable &
shellfish
Manganese Enzyme function Whole grains, nuts, fruits
& vegetables
Molybdenum Energy metabolism in
cells
Whole grains, organ
meats, peas & beans
Selenium Works with vitamin E Meat, fish, whole grains
& eggs
Zinc Part of enzyme growth Meat, shellfish, yeast &
whole grain
22. Regulatory Nutrients
Water: is the most essential of all of the nutrients
in the body.
60% of all body weight
Necessary for temperature control
Necessary for energy production
Necessary for digestion
Necessary for elimination of waste
23. Regulatory Nutrients
Water
Replacing fluid after heavy sweating is far
more important than replacing electrolytes
Dehydration
Fatigue
Nausea
Exhaustion
Fainting
Electrolyte requirements
Sodium, cholride, potassium,
magnesium, and calcium
Can be sufficiently replaced with a
balanced diet
26. “Pinggang Pinoy” will help the Filipinos in consuming
the right amount of food in every meal…
27. Nutrient Requirements and
Recommendations
A nutrient requirement is that amount of the
nutrient that is needed to prevent the
nutrient’s deficiency disease.
A nutrient recommendation is that which will
prevent the deficiency disease for nutrients
and calories of a given food.
Recommended RDA helps consumers compare
nutritional value of foods.
Dietary Reference Intake (DRI) or adequate
intake (AI)
28. Nutrient Requirements and
Recommendations
Food Labels: percentages of daily values
based on a standard 2,000 calorie diet.
The Food Pyramid: specifies the minimum
number of servings that should be eaten
daily with examples of the foods to eat (pg.
122).
29. Nutrient Requirements and
Recommendations
Exercise increases the need for energy, not
for proteins, vitamins, and minerals.
A megadose of a nutrient supplement is
essentially an overdose.
An increased need for nutrients is easily
fulfilled when the athlete eats more nutritious
foods.
Exceptions include calcium (osteoporosis)
Exceptions include iron (anemia)
30. Nutrient Requirements and Recommendations
Protein supplementation
RDA = .8 grams per kilogram
Athletes = 1 – 1.5 grams per
kilogram
Athletes diets typically easily
exceed these requirements (1.8
– 4.4 grams per kilogram).
31. Nutrient Requirements and Recommendations
Sugar and Performance Creatine supplementation
Free creatine
Phophocreatine
Stored in skeletal muscle
Used to produce ATP
during anaerobic activity
Side Effects
Simple sugars (anaerobic
benefit)
The insulin response is
not as detrimental as
once believed.
Complex sugars (aerobic
benefit)
Provides long lasting
energy
32. Nutrient Requirements and Recommendations
Caffeine: is a stimulant Alcohol: Depressant
Provides little nutritional value
7 calories per gram
Depressant
Decreases coordination
Slows reaction times
Decreases mental alertness
Diuretic effect
Can cause irritability,
nervousness, increased heart
rate and headaches
Enhances the use of fat for
energy during endurance
exercise
Enhances calcium absorption
in the muscles for muscle
contractions
33. Pre-event Nutrition
Pre Game Meal: proposes to provide the
competitor with sufficient energy and fluids for
competition
Eating preferences of the athlete need to be
considered
Digestability are important
Liquid food supplement advantages
Eating fast foods
Glycogen Supercompensation
Fat loading
34. The Importance of Nutrients
Proper nutrition is of the utmost importance if you want to maintain good
health.
For this reason, the nutrients a person consumes on a regular basis have
to be understood.
Nutrients are chemical substances that are found in the food a person
eats.
There are many different nutrients and a large number of these nutrients
are vital to the health and ultimately the life of each individual.
Nutrients are responsible for a great number of things such as providing
energy to the body as well as building and maintaining the various organs
of the body.
Nutrients are also an important part of many different metabolic processes
that take place throughout the body.
9/22/2018 •34
36. The Concept of Nutrients as Building Blocks
Building blocks include protein for growing babies in utero, for
child and adolescent growth, and for repairing damaged skin,
blood, and other body parts in adults who aren't growing.
Calcium is also a building block for building bones.
Iron is a building block for blood.
Since blood cells only last a few months, the body
constantly needs more iron and protein to make new blood
37. Good Nutrition vs. Bad Nutrition
Good and appropriate nutrition help is an aid to achieve good
health and avoid numerous types of chronic disease.
Poor nutrition may amplify the risk of heart disease, diabetes
and certain forms of cancer according to the World Health
Organization, this might also cause you to gain more weight
or unbalanced diet and develop nutritional deficiencies.
Healthy nutrition expressively increases health and quality of
life.
38. Understanding Essential Nutrients
Carbohydrates
Small units of sugars linked together
All provide 4 calories per gram
2 Types
Simple (less sugars linked together)
Tastes sweet
Complex (more sugars linked together)
Starches found in bread, pasta, potatoes, cereals
39. Proteins
Made up of building blocks or
amino acids
11 amino acids body can produce
9 amino acids body can’t produce
All provide 4 calories per gram
Fats
Dietary fat is part of healthy diet
Saturated and Unsaturated
All provide 9 calories per gram
40. Weight Control and Body Competition
Body Composition
Weight charts are very inaccurate
Different ways to measure percent body fat
Hydrostatic weighing
Calipers
Electrical Impedence
Dexa or MRI are others
Recommended for males is 6 to 12 percent
Recommended for females is 16 to 24 percent
41. Weight Control and Body
Competition
Overweight: having excess body weight
Obese: an extreme amount of excess fat
Above 30% for females
Above 20% for males
Assessing Caloric Balance
Calories in and calories out
1500 calories = 1 lb.
42. Weight Control and Body Composition
Methods of weight loss
Dieting
Fad dieting is very popular but not helpful
Dieting is a selection of all food groups
Dieting should not be a total restriction
Exercise
Combinations of dieting and exercise is
the best method of losing 1 to 2 lbs. a
week.
43. Weight Control and Body Composition
Methods of weight gain
Eating Disorders
Bulemia
Anorexia nervosa
Female athlete triad syndrome
Why is weight management so difficult?
49. Energy Balance
Reducing calorie intake by 150 calories
along with moderate exercise could
double weight loss to:
10 lbs in 6 months
20 lbs in 1 year
50. Balancing intake
1 Sm chocolate chip cookie (50 calories) =
10 min briskly walking
Large gourmet cookie vs. sm cookie = 40
min raking leaves
1 hr walking (20min/mile) = 1 jelly
donut
Fast food combo meal (double cheese,
extra lg fries, 24 oz soft drink = running 2
1/2 hours at 10 min/mile pace
51. Eating tips
¾ Plate rule – Make grains, legumes, fruits and
vegetables 75% of your meal. Make meat and dairy
other 25%.
Choose most brightly colored fruits & vegetables
Eat fish or seafood once a week
Drink more tea
Chinese food-drain off extra sauce (most fat located here)
52. Eating Tips
Avoid drinking meal at
coffee shop
Typical grande mocha =
400-600 calories
Be wary of low-fat versions
Not always a big bargain
Always drink lots of water
Choose pizza wisely
Vegetable toppings
Less meat and cheese
Eat slowly
Ask for sauces, gravy, and
salad dressing on the side
Use low-calorie or fat free
dressings
Limit alcohol
If portions large, take
some home
Avoid Jumbo, giant,
deluxe, biggie, and super
sized items
53. Healthy Fast Food
Grilled chicken
Grilled fish
Whole wheat rolls
Fruit
Fruit and yogurt
Baked potato
Single hamburger
Low fat deli sandwich
on wheat bread or Pita
bread
Wraps on whole wheat
Fat free milk
Water
Salad with dressing on
side
54. Unhealthy choices
Chicken nuggets
Croissant breakfast sandwiches
Fried Fish
Fried Chicken
Large or Jumbo size fries
Onion rings
Double and triple patty burgers
58. Diuretics
Drinks such as, coffee, alcohol, tea and
caffeinated soft drinks are considered to
to be diuretics and will cause you to
excrete body fluid when you drink them.
59. ACCORDING TO BLOOD TYPE
Type O blood: A high-
protein diet heavy on lean
meat, poultry, fish, and
vegetables, and light on
grains, beans, and dairy.
Various supplements to
help with tummy troubles
and other issues.
Type A blood: A meat-free
diet based on fruits and
vegetables, beans and
legumes, and whole grains
-- ideally, organic and fresh,
because people with type A
blood have a sensitive
immune system.
60. Type B blood: Avoid corn,
wheat, buckwheat, lentils,
tomatoes, peanuts, and
sesame seeds. Chicken is
also problematic, It is
encouraged to eat green
vegetables, eggs, certain
meats, and low-fat dairy.
Type AB blood: Foods to
focus on include tofu,
seafood, dairy, and green
vegetables. People with
type AB blood tend to have
low stomach acid.
Avoid caffeine, alcohol, and
smoked or cured meats.
62. Stress
Chronic stress can have an adverse impact on
both blood pressure and blood lipid value leading
to increased risk of Coronary Heart Disease
(CHD). Individuals with type H (hostility) personality
and/ or clinical depression are especially
vulnerable to CHD.
63. Stress
Goal: Not to eliminate stress from
your life, but to learn how to
manage it and how to use it to
your advantage.
Find the optimal level of stress
which will MOTIVATE you, but not
OVERWHELM you
64. Managing Stress
Become aware of your stressors
and your emotional and physical
reactions
Notice your stress (Don’t ignore it)
Determine what events distress you
Determine how your body responds to
the stress.
65. Managing Stress
Recognize what you can change
Can you change/avoid/eliminate stressors?
Can you reduce their intensity?
Can you shorten exposure to stressors?
(Take a break, leave the physical premises)
Can you devote time and energy to make
changes?
(Goal setting, time management)
66. Managing Stress
Learn to moderate your physical
reactions to stress
Slow, deep breathing will bring HR and
breathing back to normal
Relaxation techniques can reduce muscle
tension
Biofeedback
Music
Yoga
Progressive Muscular Relaxation
67. Smoking
Smoking has increased in many countries outside the United
States, such as third world countries like China and Russia,
where the tobacco companies are sending billions of free
cigarettes to get people “hooked”.
Smoking is directly responsible for more than 4,000,000
deaths per year worldwide.
Smoking damages the endothelial lining of the arterial walls,
which is the fist step to plaque formation.
Smoking increases the tendency for blood clot formation and
decreased HDL cholesterol levels.
Smoking is a major risk factor for CHD, stroke, peripheral
vascular disease, many types of cancer and chronic
obstructive pulmonary disease (emphysema and bronchitis).
68. Substance Abuse:
• Refers to the use of substances when said use
is causing detriment to the individual's physical
health or causes the user legal, social, financial
or other problems including endangering their
lives or the lives of others.
• Substance abuse is not specific to illegal
substances but people can also abuse legal
substances which are bought or prescribed.
• Substance abuse is an old fashioned term for
which the term problematic substance use is
now more widely used.
Substance Abuse
69. Alcohol
Misuse and abuse continues to be problem
Supplies calories but few nutrients
Effects can be devastating:
Adverse health consequences
Liver Damage, plus others
Domestic abuse
Drinking and Driving
Flunking out of school
71. Long Term Effects
Heavy use for prolonged periods of time can lead to:
Addiction
Brain damage
Liver damage/ failure or cirrhosis
Cancer
Cardiac disease
Skin diseases
Gastritis
Sexual dysfunction
Irreversible neurological and psychological health conditions.
73. Sleep Facts
As group, 18 to 24 yr olds suffer more from
impaired performance due to lack of sleep
Require between 8 and 10 hours of sleep a
night
Fatigue involved in 1 of 6 fatal road accidents
Insufficient sleep can cause hormone linked to
obesity
74. Tips to improve sleep
Avoid stress 2-3 hours before sleeping
Exercise – finish 30-60 before sleeping
Stick to a ritual
Make room dark, cool, and quiet
Be careful with caffeine drinks
Quit smoking
Take a nap if sleep deprived
75. Positive Effects of Physical Fitness and Proper
Nutrition
Reduces the risk of premature death
Reduces the risk of developing and /or
dying from heart disease.
Reduces high blood pressure or the risk
of developing high cholesterol
Reduces the risk of developing diabetes
Reduces or maintains your body weight
or body fat.
76. Builds and maintains healthy muscles,
bones and joints
Reduces depression and anxiety
Improves psychological well-being
Enhances work, recreation and sport
performance.
Reduces fatigue
Helps you relax and sleep better
Enjoy your family
Live healthier and longer
Live longer to enjoy you retirement
Look and feel better
77. 9/22/2018 •77
“The KEY to
Health & Wellness is to
accept
Personal Responsibility
for your
HEALTH & WELLBEING”