eat well, exercise well & live well
DESCRIPTION
Presentation developed for teenagers through Kaiser Permanente Health Education DepartmentTRANSCRIPT
Eat Well, Exercise Well, Live Well.Isabella CamargoEat Well, Exercise Well, Live Well.Isabella Camargo
What you will learn today:
Positive Action vs Negative ActionMy PyramidFood GroupsExercise
Did you know…?
40 g of Sugar
35 g of Sugar
One can of Coke
contains:
One bottle of Gatorade contains:
Did you know…?Real Fruit BEATS Fruit Juice
1 Medium-Sized Apple
60 Kcal
3g of fiber
Helps you feel more satisfied
1 cup (8oz) of Apple Juice
110 Kcal
No fiber
Does not fill you up
Getting into Positive Action
Getting into Negative Action
Good Nutrition Each color represents a food group, which ones are they? GrainsVeggiesFruitsFatMilkMeat & Beans
My Pyramid
GrainsServings Daily:
5-6 servings daily Half of grain servings should bewhole wheat
Good source of fiber: >3 grams of fiber per serving
Choose: High-fiber cereals, oatmeal Whole-wheat tortillas, pasta, bread, crackers, brown rice
1 serving of the grain group: 1 slice, 1 cup (cold) or 1/2 cup (cooked)
Veggies Servings Daily: 2-3 servings dailyBenefits: Provide vitamins, minerals, and
fiber How veggies can be used: Fresh, frozen, or canned Raw or cooked Include at meal times and as
snacks Think color!
FruitsServings Daily: 2-3 servings daily
Benefits: Provides vitamins, minerals, and
fiber How fruits can be used: Fresh, frozen, or canned Include at meal times and as
snacks Avoid juices Think color!
MilkServings Daily: 3 servings dailyBenefits: Provides protein and calcium
needed for strong bones and teeth How milk can be used:
Use low-fat or fat-free dairy product Lactose intolerant: use lactose-free
milk or soy/rice milkSources: Milk or yogurt, 1 1/2oz of natural
cheese, or 2oz of processed cheese
Meat and BeansServings Daily: 5-6 servings daily
Best choices Lean cuts (loin or round) Skinless chicken or turkey Fish Plant protein
Choose healthy cooking methods Bake, broil, grillSources: 1oz of lean meat, 2 egg whites, 1 Tbsp. peanut butter, 1/4 cup cooked beans, lentils, peas.
Fats Provide the body with essential fat Have more calories than any other
food group Choose foods: < 3 grams of fat per
serving Servings Daily: 6 tsp
FatsHealthy FatsPolyunsaturated
OK fat choices Vegetable oils
(soybean, corn, sunflower), flaxseed, walnuts, fish (omega-3 fatty acids)
Monounsaturated Best fat choices Avocado, peanut
oil, olive, canola oil, almonds, pecans, pistachios
Unhealthy FatsSaturated
Bad fat choicesWhole-milk dairy products, butter, lard, snack foods, fried foods
Trans fatAvoid this fatCookies, crackers, chips, donuts, pastries, hard margarine, fried foods
How your plate should look
ExerciseAerobic: Improve the Circulatory System Repetitive Use large muscles Burn calories
Anaerobic: Strength Training
Increase muscle size and tone
Flexibility Flexible joint: greater range of motion Decrease resistance in tissues
Less energy Less injuries
Muscular relaxation
Any Questions?