nutrition for success gianni grasso what is nutrition? providing or obtaining food for proper...
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Nutrition for SuccessGianni Grasso
What is Nutrition? Providing or obtaining food for proper health and growth.
Following the proper guidelines is key
Know what to eat for each meal
• Stay consistent!
Classifications of Nutrients
• Carbohydrates
• Meat/Protein
• Fruits
• Vegetables
• Dairy
Carbohydrates Consuming healthy carbohydrates can help maintain blood
sugar levels
Whole grains, pasta, starchy vegetables and beans
Stay away from while bread and sugary foods
Meats/Proteins
Proteins can shed fat off your belly and build muscle
1 gram of protein = 4 calories
Proteins help transport nutrients throughout the body
Fruits High in fiber, water, vitamin C
Natural sugars, no artificial sweeteners
Helps boost metabolism and energy levels
Helps reduce risk of cancer and cardio vascular disease
Vegetables
Help reduce the risk of stroke and other diseases
Lowers blood pressure
Decrease risk of type 2 diabetes
Look for darker greens, more nutrients
Dairy Improve bone health
Reduce risk of Osteoporosis
Intake of dairy products during childhood and adolescent years is very important!
• The more calcium, the better
Water
• Helps transport nutrients throughout the body
• Promotes weight loss
• Flushes out toxins
• Boosts immune system
• Stay hydrated!
Keep Track of your Diet!
Log your meals through http://www.choosemyplate.gov
People who keep a record of their diet are likely to lose weight
Stay on top of your goals
Add some variety to your diet
Stay Active! Improve your overall health and fitness
Reduces your risk for many chronic disease
• Boosts metabolism thus increasing the amount of nutrients in your diet
Exercise
Burn body fat and build muscle strength
Reduce the risk of Cancer
Reduce Stress
Improve self-confidence
Improve brain function
Guidelines for Exercise
Adolescents (6-17 years old): 60+ minutes a day at least 3x a week
Adults (18-64 years old): at least 2.5 hours each week
Aerobic, Muscle strengthening, and bone strengthening activities
Helpful tips
Avoid late night cravings
Cook meals yourself
Don’t eat out on a regular basis
Prepare meals ahead of time
Shop Smart
Look for coupons for each certain foods
Healthiest food are on the outside of the grocery store
• Buy in bulk for the entire week
Why Improve your nutrition?
• Obesity has become an epidemic in the US today
• Best option is to start as soon as possible
• See improvements instantly
• The changes you make now will benefit you in the future
Obesity Defined as having excess body fat
More than one-third of children and adolescents were overweight or obese
Higher risk of developing cardiovascular disease
Suffer from sleep apnea, high cholesterol, high blood pressure
How to stay on top of your diet
Look at the nutritional facts of your foods,
Stay away from fast food
Talk to a professional for advice and guidance
Always have a support system
Short Term Changes
• Increased energy levels
• More stable moods
• Sleeping better
• More alert
• Improved self-efficacy
Long Term Changes
Less likely to develop:
• Cancer
• Arthritis
• Memory loss
• Dementia
• Heart Attacks
• Diabetes
Why is it important to Eat Healthy?
• Live a longer and
happier life
• Reduce stress
• Numerous health benefits
• Being able to have a more active lifestyle
Resources
http://www.livestrong.com/article/289568-short-term-long-term-effects-of-a-healthy-diet/
http://www.cdc.gov/nutrition/
http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389
http://www.choosemyplate.gov
http://www.nlm.nih.gov/medlineplus/obesity.html