NUTRIT

ION &

FITNESS

MR

. F I S

HE

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NUTRIT

ION

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,

& for healthy blood

Examples of minerals are: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium.

FATS-a source of energy & needed for

important body functions.• Saturated= fats in __________ &

dairy too much=__________ cholesterol

• Unsaturated= fats in ______________ better than Saturated

meatrais

e oils

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.

TERMSCalorie= The measure of _________

available in foods.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

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

6 SUBSTANCES IN FOOD _________- good for your digestive

system, makes you go #2

_________- can lead to tooth decay & unnecessary pounds

____________- only 30% or less of fat should be in your diet

Fiber

Sugar

Hidden Fats

SUBSTANCES IN FOOD _____________- a fatty wax-like

substance

LDL= bad cholesterol

HDL= good cholesterol

Cholesterol

SUBSTANCES IN FOOD ____________- salt that’s either in

processed foods or what we add with a saltshaker

______________- a chemical that makes your heart beat faster

Caffeine

Sodium

6 nutrients 6 substancesCarbs Fiber

Proteins SugarVitamins Hidden fatsMinerals CholesterolFats SodiumWater Caffeine

8 FACTORS THAT INFLUENCE DIET

Geography Cost

Family Advertising

Cultural backgroundFriends

Convenience Personal taste

BODY MASS INDEX (BMI)

Based on: height & weight

Does not take into account: age,

sex, frame size, or activity level

Desired Obese

Underweight Weight Overweight (20%^)

______|______________________|___________________|________________|____

0-134 135 136-150 151 & ^

MORE TERMSBody Mass Index (BMI)= Formula

used to indicate if you’re ___________, underweight, obese, or normal.

Desired weight= The weight that’s _________ for you.

overweight

best

MORE TERMSOverweight= Weighing ______ than

your desired weight.

Obesity= Weighing _____ more than desired weight.

20%

more

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

skip

reward

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

-Lots of weights, minimal aerobic.

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

Lots of protein, carbs, water. Eat lots of healthy calories to gain weight.

LOSING WEIGHTROUTINE DIET

-Lots of aerobic exercise, high intensity for long periods of time. Circuit training should be only kind of weight lifting.

- 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

-Try to substitute more weights for aerobic activity.

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

Sensible diet, include more good proteins (not bad ones), increase calories a bit, but not in the bad form.

MAINTAINING MUSCLE & WEIGHTROUTINE DIET

-Mix aerobic & weight training.

- 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 ACTIVITYAerobic 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 ACTIVITYStrengthening 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

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

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