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Nutrition and Fitness

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Carolyn Flax

on 27 May 2011

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Transcript of Nutrition and Fitness

Nutrition and Fitness a guide to healthy living what are grains? Grain foods contain carbohydrates, which give your body energy. examples? bread,cereal, rice, pasta, crackers, baked goods what are vegetables? Vegetables are rich in nutrients,such as vitamin c and potassium, which your body needs to work properly. Veggies also contain fiber, which aids digestion. examples? broccoli, lettuce, carrots, asparagus, peas, onions, celery what are fruits? Like vegetables, fruits are rich in nutrients your body needs. Fruit is also naturally low in calories and fat. examples? strawberries, bananas, grapes, apples, peaches, melon what is dairy? Dairy foods contain calcium, a mineral needed for strong bones. examples? milk, cheese, yogurt, cream, pudding what are protein foods? Your body needs protein to maintain itself. Your muscles, organs, and immune system are made up mostly of proteins. examples? meat, poultry, fish, beans, eggs, nuts Calories and Fat A calorie is a unit of measurement — but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it What are calories? Are calories bad for you? Calories aren't bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain. How many calories should I have? The recommended range of calories for most kids is 1,600-2,500. Most kids don't have to worry about not getting enough calories because feelings of hunger help regulate how many calories a person eats. Kids who are active and move around a lot will need more calories than kids who don't, because if you eat more calories than your body needs, the leftover calories are converted to fat. What is fat? Fat is a component in food.Fats fuel the body and help absorb some vitamins. They also are the building blocks of hormones and they insulate nervous system tissue in the body Is fat bad for you? Experts say kids older than 2 should get about 30% of their daily calories from fat. Lower-fat diets have been recommended for health and to help people lose weight. But nutrition experts are finding that fats are more complicated and that some kinds of fat are actually good for your health. What are the different kinds of fat? Unsaturated fats: These are found in plant foods and fish and may be good for heart health. Saturated fats: These fats are found in meat and other animal products. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. Trans fats: These fats are found in margarine and certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. Like saturated fats, trans fats can raise cholesterol and increase the risk of heart disease. exercise why should I bother? You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic (say: air-o-bik) exercise.

Aerobic means "with air," so aerobic exercise is a kind of activity that requires oxygen. Aerobic activity can get your heart pumping, make you sweaty, and quicken your breathing.

So you want to do some aerobic exercise right now? Try swimming, basketball, running, soccer, or riding your bike. exercise makes your heart happy exercise stengthens muscles Another kind of exercise can help make your muscles stronger. Did you ever do a push-up or swing across the monkey bars at the playground? Those are exercises that can build strength. By using your muscles to do powerful things, you can make them stronger. For older teens and adults, this kind of workout can make muscles bigger, too. exercise makes you feel good It feels good to have a strong, flexible body that can do all the activities you enjoy — like running, jumping, and playing with your friends. It's also fun to be good at something, like scoring a basket, hitting a home run, or perfecting a dive.

But you may not know that exercising can actually put you in a better mood. When you exercise, your brain releases a chemical called endorphins, which may make you feel happier. where can I learn more? all of this information and more can be found at http://kidshealth.org/kid/stay_healthy/index.html the dangers of fast food French fries are the most eaten vegetable in America. You would have to walk for seven hours straight to burn off a Super Sized Coke, fry and Big Mac Eating fast food can result in high levels of insulin, which has been linked to rising incidences of Type 2 Diabetes. Diabetes will cut 17-27 years off your life Surgeon General David Satcher: "Fast food is a major contributor to the obesity epidemic" Fast food restaurants are popular because they serve filling foods that taste good and don't cost a lot of money. However, fast food is usually cheap because it's often made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats, instead of nutritious foods such as lean meats, fresh fruits, and vegetables. Because fast food is high in sodium, saturated fat, trans fat, and cholesterol, eating too much over a long period of time can lead to health problems such as high blood pressure, heart disease, and obesity. Fast food also lacks many of the nutrients, vitamins, and minerals our bodies need. It's helpful to remember that with fast food, moderation is important. some tips for healthier fast food: Choose foods that are broiled, steamed or grilled over fried such as a grilled chicken sandwich instead of fried chicken or chicken nuggets and steamed vegetables instead of French fries. Use mustard or ketchup instead of mayonnaise. Top your sandwiches with veggies such as onions, lettuce, and tomatoes instead of bacon or extra cheese. Don't add more salt to your meal. Salt is a major contributor to high blood pressure and heart disease and fast food tends to be loaded with it. Ask for sauces or dressings that come with meals to be served on the side and use just a small amount. Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy, scalloped, Alfredo, or in cream sauce are usually high in calories, unhealthy fats or sodium.
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