HEALTHY LIVING

What affects your weight?

What you eat How much you eat Physical Activity Mindset

Metabolism How fast or slow your body can

break down food for energy use Want to boost metabolism so

that energy (food) is utilized and burned more quickly

Ways to boost metabolism:Eating breakfast everydayExerciseEating small, frequent meals

Breakfast Speeds up your metabolism

Avoid sugary and high-fat foods Fruit Loops, sausage, muffins, doughnuts,

pancakes, hash browns, French Toast, bagels

EAT low-sugar, low-fat, high- fiber and high-protein foods Cheerios, Special K Whole grain toast Fruit Turkey Sausage, Eggs Oatmeal Low-fat yogurt Granola

1,050 Calories

Chocolate Chip Muffin550 Calories

Bacon, Egg & Cheese460 Calories

Plain Bagel with cream cheese: 370 Calories

360 Calories Cheese Danish330 Calories

Chocolate Doughnut330 Calories

Making good choicesEat foods with labels like: Low-fat Fat-free High-fiber Low-carb High protein Low sodium Natural Baked, steamed, grilled Whole-grain

Read Food Labels!

This or That?

Egg White Turkey Sausage Flatbread: 280 CaloriesMedium Skim Vanilla Latte: 120 caloriesTotal: 420 Calories

Bacon, Egg & Cheese Bagel460 Calories

Plain bagel & cream cheese370 Calories

2 Slices of whole grain bread, peanut butter and a banana~350 Calories

Large Caramel Coolatta

1,050 Calories

Large Vanilla Latte Lite

160 Calories

OROR

OR OR

1 bag of Ruffles:160 Calories10g fat

1 bag of Sun Chips: 140 Calories6g fat

This or That?

Olive Oil Butter

Gatorade Low-Cal G2 Gatorade

Wheat BreadWhite Bread

OR

OR

OR OR

Peanut ButterNutella

OR

Bacon Turkey Bacon

How much soda do you drink?

1 can of Coke (12 oz): 140 calories

140 calories 365 days ----------------------51,000 calories

1 pound= 3,500 calories

51,000 calories 3,500 calories------------------------15 pounds

Drinking 1 can of soda daily for a year =

Calories converted into pounds:

The amount of weight you will gain in 1 year from drinking one soda everyday:

That means that 3 cans a day= 45 pounds a year!

How much sugar is in your drink?

But why is sugar so bad?

High-Sugar Foods

A Balanced Meal

How to fill your plate:-- ½ veggies (or ¼ veggies + ¼ fruit)-- ¼ protein-- ¼ whole grains -- 1 cup low fat or fat-free milk

FRUIT

Protein

Whole Grains

Dairy

Portion Size

1 cup

2 tbsp

1/2 cup

3 oz

Rice, pasta, grapes, ice cream

Cereal, fruit, yogurt, strawberries, cooked veggies

Peanut butter, salad dressing

Chicken, meat, fish, steak

Re-think your snacks!!!

Downfalls of Poor Nutrition Overweight and Obesity

Eating too much (eating more than we burn off) Calories that are not burned through exercise or maintaining basic bodily functions, get

stored as fat Increased risk for acute & chronic health conditions:

Diabetes Heart disease Kidney Failure Cancer Sleep apnea Stroke Heart attack Infertility

Malnutrition Could consume 1,000’s of calories a day and still not get the nutrition needed for

good health Fast-food has no nutritional value Absence of essential vitamins and minerals found in fruits and vegetables leads to

complications with health:○ Deficient in vitamin A can cause blindness○ Deficient in vitamin C can cause scurvy which results in dental problems

Poor Nutrition Have you ever felt really tired and lazy after eating junk food? Fatigue

All calories are not the same Body burns refined sugars (processed sugary foods) very quickly (not good) We want our body to slowly digest food so that we can utilize the energy

from the food for longer○ The faster we digest food, the sooner we are hungry ○ The slower we digest food, the longer it takes us to get hungry ○ Foods that digest slowly:

Natural foods (fruits, vegetables, lean meats, whole grains, nuts, eggs)

1 banana= 100 calories 3 Oreos= 100 calories

Good Nutrition Reduced risk of:

Heart diseaseCancerStrokeDiabetes

Good for immune system Allows you to fight off disease and infection quickly

Important for proper growth and development Increases energy levels Helps achieve stable and good moods

Healthy Snacks

Evolution

We are meant to be active!

Physical Activity 30-45 minutes of physical activity daily is

recommended for a healthy lifestyle

Benefits of Physical Activity Boosts metabolism Weight maintenance Lowers blood

pressure Increases muscle,

decreases body fat Reduces depression Reduces stress Reduces anxiety Improves self-image

Increases energy Improves mood and

mental outlook Relieves menstrual

cramps Improves sleep Decreases risk of

illness Decreases risk of

disease

How to incorporate physical activity into your daily routine? Take stairs instead of the elevator Walk to school instead of take the bus Help mom/dad/grandma/guardian carry

groceries Rollerblade, bike, walk or run with

friends instead of watching TV/ videogames

Go to the gym with a friend Play a sport

Join a team Play with friends

Healthy Living Eating proper portion sizes Eating nutritious and balanced meals Staying active

30-45 minutes every day!

Name that food group: Protein Dairy Meat Carbohydrate Fruit Veggies

Diabetes Why do we eat? for ENERGY!!! Insulin: hormone in your body that “opens” each cell in the body to give

cells energy (from the food you eat) Insulin is like a key. You need it to unlock each cell so that your cells can

get the energy from food Why wouldn’t you be able to produce insulin?

If you eat too much, your body cannot keep up and produce enough insulin to get all of the sugar out of your blood and into your body’s cells

What happens if your body does not produce enough insulin? Cells cannot get energy needed to survive The energy from the food you eat stays in your blood, instead of going into your

cells to give you energy Having too much sugar in your blood can cause:

○ Extreme thirst○ Excessive urination○ Fatigue○ Unexplained weight loss (food isn’t going into your cells, its roaming around your

blood stream)○ Mental confusion○ Light-headedness○ Loss of coordination○ Permanent nerve and organ damage

Too much sugar in your blood = BAD Need to inject insulin through a needle in order to “open” the cell “doors” so that

the food (energy) can get into your body’s cells

Key= InsulinLock= Body’s CellsWhy do you need to open the lock? To give your cells energy from food you eat so that you can survive!