Healthy Eating, Healthy LivingBy

ITE 115 Student Zachary Moorer

Nutrition and Fitness Basics

College Fitness Center

Nutrition Guidelines

Nutrition Guidelines Healthy Eating Pyramid

Eat more fruits and vegetables

Eat more whole wheat bread and salads

Eat less pasta, spaghetti, and pizza

Eat less white bread and honey buns & donuts

Eat less ice cream

Recommended Exerciseo One hour of daily moderate-

intensity activity such as jogging and…o Brisk walking (3 to 4 miles per Hour)

o Riding an exercise bicycle or other

o Swimming, tennis, golf

o Football, basketball, baseball, volleyball

o Handball, racquetball

o Yard work: Mow the grass, rake some leaves

o Walking the dog

Relaxation TechniquesQuiet Mind and Body

Dream about a peaceful setting

Think positive thoughts

Build strength and refresh the body

Practice yogaMeditateImprove balance

through core training

Ride long and hard for good health !

Healthy Living Benefits Lowers Cholesterol <

200 mg/dl

Lowers Blood Pressure < 140/90 mm Hg

Reduces Heart Disease Risk

Prevents Adult (Type II) Diabetes

Maintains Body Weight < 200 lbs.

Visit www.WebMD.com

Calorie Counting using Excel

Mon

day

Tues

day

Wed

nesd

ay

Thur

sday

Frid

ay

Satu

rday

Sund

ay

Tota

ls0

5001000150020002500300035004000

MorningNoonNight

Limit your Fast FoodVisit only

occasionallyMcDonalds

Burger King

Wendy’s

Arby’s, Hardee’s

Pizza Hut, Dominos, Papa Johns

Taco Bell

KFC, Popeye’s

Reduce both your trans fats and saturated fats!

Good Dental Health is EssentialVisit:www.ADA.org

Brush your teeth at least twice each day

Floss your teeth after each mealEat a balanced diet and avoid

between meal snacks and sweetsVisit your dentist every sic months

for a cleaning and a checkup !

Smoking Cessation

Crush your butt ! Try Chantix

Visit the Chantix Web site:http://www.Chantix.com/

Harmful Effects of Smoking:

One in two lifetime smokers will die from their habit. Half of these deaths will occur in middle age.

Tobacco smoke also contributes to a number of cancers not to mention lung cancer

The mixture of nicotine and carbon monoxide in each cigarette you smoke temporarily increases your heart rate and blood pressure, straining your heart and blood vessels.

This can cause heart attacks and stroke. It slows your blood flow, cutting off oxygen to your feet and hands. Some smokers end up having their limbs amputated.

Say “No” to Alcohol & Drugs

Plan to cruise without booze!

Buzzed driving is drunk driving!

Give hugs not drugs!

There is no hope in dope!

Weight Loss Method

Pointer Options in PowerPoint 2007

Right click on a slide, click Pointer Options and select a marker type (e.g. felt tip, highlighter, etc.)

End of PresentationITE 115 PowerPoint Test Practical

By Zachary Moorer

Due Date: October , 2010

Healthy

Living