6 NUTRIENTS
Carbs
Protein
Vitamins
Minerals
Fats
Water
CARBOHYDRATES (CARBS)
-Provide energy
Fruit
Simple= (___________,
sugar, & milk)
cereals
Complex= (Breads, _____________,
dry beans,
potatoes, & other starchy vegetables)
PROTEINS
-muscle/growth builders
animal sources
Complete= foods from ________________
(fish, steak, etc.)
plant sources
Incomplete= foods from _______________
VITAMINS
-substances needed to help
regulate body functions
must be
• Water-soluble= ______
eaten daily (daily vitamins)
don’t have to
• Fat-soluble= ______
be eaten daily (fruits,
veggies, bread, cereal &
milk)
Examples of vitamins are vitamin A, B, C, D, & E
MINERALS
-needed for sturdy bones, teeth, & healthy
blood
Examples of minerals are: Calcium, Zinc,
Iron, Magnesium, Phosphorus, and
Potassium.
FATS -a source of energy & needed for
important body functions.
B A D F AT S
G O O D FAT S
•
Mono
•
Saturated
+ unsaturated
•
Poly
fats
•
Trans
WATER
-most common nutrient (75%) of your body
*Another way to get water
and eat healthier is via
fruit. Fruit, such as grapes,
apples, watermelon, etc.
can help you get your water.
POSITIVES & NEGATIVES
Nutrient
Carbs
Protein
Vitamins
Minerals
Fats
Water
+
-
TERMS
energy available in
Calorie= The measure of _________
foods.
Empty Calories= Foods that give you lots of
calories but very little other positives.
_________,
regularly
Diet= The food we eat and drink ________.
Balanced Diet= The correct balance of
nutrients
______________
in your diet.
Recommended Dietary Allowances (RDA)=
Guidelines for amounts of vitamins, minerals, &
__________
proteins you should get.
MORE TERMS
Metabolism= The rate at which your body
burns
_________
calories. This can be sped
up or slowed down based on age,
activity level, how often you eat, & what
you eat.
SUBSTANCES IN FOOD
Hidden Fats that are in processed
 ____________foods.
Sugar
 _________can lead to tooth decay &
unnecessary pounds.
Sodium
 ____________salt that’s either in
processed foods or what we add with a
saltshaker.
SUBSTANCES IN FOOD
Cholesterol a fatty wax-like
 _____________substance.
LDL= bad cholesterol
HDL= good cholesterol
6 SUBSTANCES IN FOOD
Fiber
 _________good for your Digestive
System, makes you go #2.
Caffeine
 ______________a chemical that
makes your heart beat faster.
6 nutrients
6 substances
Carbs
Proteins
Vitamins
Minerals
Fats
Water
Hidden fats
Sugar
Sodium
Cholesterol
Fiber
Caffeine
8 FACTORS THAT INFLUENCE
DIET
Convenience
Personal taste
Geography
Cost
Cultural background
Family
Advertising
Friends
BODY MASS INDEX (BMI)
Body Mass Index (BMI)=
Formula used to
indicate if you’re
___________,
underweight, obese,
or normal.
Based on: height & weight
Does not take into account: age,
sex, frame size, muscle or bone mass or activity level
Normal
Underweight
Weight
Obese
Overweight
(20%^)
______|______________________|___________________|________________|____
0-134
135
136-150
151 & ^
MORE TERMS
My Plate (formerly Food Guide Pyramid)= A
guideline for showing how much of what
to eat to get the right amount of
nutrients.
DIETING
DIETING DO’S
Exercise
o ______________
to help burn calories
poor
o Change ___________
eating habits
6 smaller meals
o Eat ____
DIETING DON’TS
skip
o Don’t _________
meals
reward
o Don’t ____________
yourself with food
discouraged if you
o Don’t become _____________
have a setback
ANOREXIA
Anorexia Nervosa (Anorexia)= Where you
refuse to eat. They do this because of
many different reasons.
Symptoms include- hair loss,
skin discoloration, cold or
sick feeling, etc.
BULIMIA
Bulimia= Eat large amounts of food and then
throw it up. They do this because they feel
the need to eat, but then feel guilty and force
themselves to throw it up or use laxatives to
rid themselves of the food.
Symptoms include all
of the anorexia
symptoms and
bruised hands and
fingers, etc.
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity
AEROBIC ACTIVITY (AA)
Aerobic activity is when the body’s large
muscles move together and your heart
beats faster than usual. Examples
include aerobics, swimming, running,
walking, kickboxing, dancing, and
cycling. This type of activity burns the
most calories and promotes weight loss.
FITT- Frequency, Intensity, Time, and Type of Activity; S07.
http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity
STRENGTHENING ACTIVITY (SA)
Strengthening activity is when the body’s
muscles work against a force or weight.
Examples include elastic bands, weights,
or body weight.
FITT- Frequency, Intensity, Time, and Type of Activity; S07.
http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity
FLEXIBILITY
Flexibility lengthens a muscle while
increasing range of motion.
Examples include self-stretch,
yoga, Pilates, and chair stretching
routines.
FITT- Frequency, Intensity, Time, and Type of Activity; S07.
http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity
LIFESTYLE ACTIVITY
Lifestyle activity occurs during normal,
everyday activity such as vacuuming,
walking the dog, mowing the lawn,
participating in a walking meeting at
work, or dancing.
FITT- Frequency, Intensity, Time, and Type of Activity; S07.
http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity
F.I.T.T.
Frequency- how
often are you active?
_______________
Intensity- how hard are your heart and
muscles working?
Time- how long are you active?
Type- _______?
what are you doing?
FITT- Frequency, Intensity, Time, and Type of Activity; S07.
http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
WHAT DO YOU WANT THE END
RESULT TO BE?
• Gaining muscle mass
• Losing weight
• Toning up
• Maintaining muscle & weight
GAINING MUSCLE MASS
ROUTINE
DIET
- 85% strengthening activity (SA),
15% aerobic activity (AA).
Eat lots of healthy calories to gain
weight (protein, carbs, dairy).
-
reps,
weight.
-Focus on 2-3 body areas a day.
LOSING WEIGHT
ROUTINE
DIET
-85% aerobic activity (AA), 15%
strengthening activity (SA). High
intensity for long periods of time.
Circuit training should be only kind of
weight training.
Eat less than you burn. Try to speed
up metabolism by eating 6 smaller
meals/day. Try to avoid any sugar,
including drinks, lots of water.
-
reps,
weight.
TONING UP
ROUTINE
DIET
-70% strengthening activity (SA), 30% Sensible diet, increase calories a bit
aerobic activity (AA).
to keep up with training.
-
reps,
weight.
-Circuit training can be good, as well
as Pilates.
MAINTAINING MUSCLE & WEIGHT
ROUTINE
DIET
-50% aerobic activity (AA), 50%
strengthening activity (SA).
Sensible diet, don’t overdo cheat
meals!
-
reps,
weight.