NUTRITIO

N &

FITNESS

M R . FI S

H E R

NUTRITIO

N

6 NUTRIENTSCarbohydrates (carbs) Proteins

Vitamins Minerals

Fats Water

CARBOHYDRATES (CARBS)-Provide energy

Simple= (___________, sugar, & milk)

Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables)

Fruit

cereals

PROTEINS-muscle/growth builders

Complete= foods from ________________ (fish, steak, etc.)

Incomplete= foods from _______________

animal sources

plant sources

VITAMINS-substances needed to help

regulate body functions• Water-soluble= ______ be

eaten daily (daily vitamins)

• Fat-soluble= ______ have to be eaten daily (fruits, veggies, bread, cereal & milk)

must

don’t

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.

FATSG O O D FAT S• Mono

+ unsaturated• Poly

B A D FAT S• Saturated

fats• Trans

-a source of energy & needed for important body functions.

WATER-most common nutrient (75%) of

your body

*Another way to get waterand eat healthier is via

fruit. Fruit, such as grapes,apples, watermelon, etc.

can help you get your water.

POSITIVES & NEGATIVESNutrient + -

Carbs

Protein

Vitamins

Minerals

Fats

Water

TERMSCalorie= The measure of _________ available

in foods.Empty Calories= Foods that give you lots of

_________, but very little other positives.Diet= The food we eat and drink ________Balanced Diet= The correct balance of

______________ in your diet.Recommended Dietary Allowances (RDA)=

__________ for amounts of vitamins, minerals, & proteins you should get.

regularly

Guidelines

energy

nutrients

calories

MORE TERMSMetabolism= The rate at which

your body _________ calories. This can be sped up or slowed down based on age, activity level, how often you eat, & what you eat.

burns

SUBSTANCES IN FOOD ____________- that are in

processed foods

_________- can lead to tooth decay & unnecessary pounds

____________- salt that’s either in processed foods or what we add with a saltshaker

Sodium

Sugar

Hidden Fats

SUBSTANCES IN FOOD _____________- a fatty wax-like

substance

LDL= bad cholesterol

HDL= good cholesterol

Cholesterol

6 SUBSTANCES IN FOOD _________- good for your digestive

system, makes you go #2

______________- a chemical that makes your heart beat faster

Fiber

6 nutrients 6 substancesCarbs Hidden fatsProteins Sugar Vitamins Sodium

Minerals Cholesterol Fats Fiber

Water Caffeine

8 FACTORS THAT INFLUENCE DIET

Convenience Personal taste

Geography Cost

Cultural background Family

Advertising Friends

BODY MASS INDEX (BMI)

Based on: height & weightDoes not take into account: age, sex, frame size, muscle mass or activity level

Desired Obese Underweight Weight Overweight (20%^)

______|______________________|___________________|________________|____ 0-134 135 136-150 151 & ^

Body Mass Index (BMI)= Formula used to indicate if you’re ___________, underweight, obese, or normal.

MORE TERMSMy Plate (formerly Food Guide

Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.

DIETING DO’So ______________ to help burn

calories

o Change ___________ eating habits

o Eat ____ smaller meals

Exercise

poor

6

DIETING DON’TSo Don’t _________ meals

o Don’t ____________ yourself with food

o Don’t become _____________ if you have a setback

skipreward

discouraged

ANOREXIAAnorexia 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.

BULIMIABulimia= 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.

FITNESS

WHAT DO YOU WANT THE END RESULT TO BE?

• Gaining muscle mass

• Losing weight

• Toning up

• Maintaining muscle & weight

GAINING MUSCLE MASSROUTINE DIET

- 85% strengthening activity (SA), 15% aerobic activity (AA).

- reps, weight. -Focus on 2-3 body areas a day.

Eat lots of healthy calories to gain weight (protein, carbs, dairy).

LOSING WEIGHTROUTINE 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.

- reps, weight.

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.

TONING UPROUTINE DIET

-70% strengthening activity (SA), 30% aerobic activity (AA).

- reps, weight. -Circuit training can be good, as well as Pilates.

Sensible diet, increase calories a bit to keep up with training.

MAINTAINING MUSCLE & WEIGHTROUTINE DIET

-50% aerobic activity (AA), 50% strengthening activity (SA).

- reps, weight.

Sensible diet, don’t overdo cheat meals!

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

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

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

FLEXIBILITYFlexibility 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

LIFESTYLE ACTIVITYLifestyle 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