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Johnny Dunn
12th grade health class
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Typical American Diet
High in sodium, fat, calories
low in essential nutrients
1/3 of adults are obese.
Obesity can lead to heart attack, stroke, & Type 2 diabetes
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Drink more water!
Water supports hydration, digestion and blood volume.
Aim to drink at least six times a day, more in warmer
weather or if you’re exercising.
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A healthy balanced diet is key.
•canned fruit, canned vegetables
•baked beans
•canned meat and fish
•canned soups
•vegetable oil such as olive oil
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Older adults need more calcium and vitamin D to help
maintain bone health
three servings of vitamin D low-fat or fat-free milk or yogurt
daily.
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To improve health
Two types of physical activity each week:
Aerobic -At least 150 minutes of moderate-intensity
Muscle-strengthening- two or more days a
week that work all major muscle groups
What counts as moderate-intensity aerobic activity?
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walking fast
water aerobics
riding a bike
doubles tennis
pushing a lawn mower
hiking
What counts as vigorous-intensity aerobic activity?
jogging or running
swimming fast
singles tennis
football
rugby
skipping rope
hockey
gymnastics
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What counts as muscle-strengthening activity
lifting weights
resistance bands
push-ups and sit-ups
yoga
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helps regulate the body’s use of sugars
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Helps keep hunger and blood sugar in check.
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Adults need at least 20 to 30 grams of fiber per day
Foods with soluble fiber include
 Oatmeal
 beans, apples and blueberries.
Foods with insoluble fibers include
 wheat
 brown rice
 carrots
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Helps form and maintain healthy skin, teeth, skeletal and
soft tissue
Also produces the pigments in the retina of the eye.
Vitamin A promotes good vision, especially in low light.
Vitamin A comes from animal sources, such as:
Eggs
Meat
fortified milk
Cheese
halibut fish oil
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group of water-soluble vitamins that play important roles in cell
metabolism
The B vitamins were once thought to be a single vitamin. Later research
showed that there are 8 different types
Vitamin B12
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin or niacinamide)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine
hydrochloride)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
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http://healthyeating.sfgate.com/adult-nutrition5606.html#page1
http://www.nutritionaustralia.org/national/resource/nutriti
on-and-older-adults#water
http://www.nhs.uk/Livewell/fitness/Pages/physical-activityguidelines-for-adults.aspx
http://www.hsph.harvard.edu/nutritionsource/carbohydrat
es/fiber/