The Healthy Body: Nutrition and Exercise

Katie DigmanDeidre Dillman

Our objective to provide information on the

importance or proper nutrition and adequate physical activity.

We will also discuss the positive effects that each of these topics has on the mental and physical health of our children.

Objective

Standard 3 Standard 5 Standard 7

National Health Standards

1. A cola drink is not a very good thing to drink before bedtime because of an ingredient called _____ that may keep you awake. a. Water b. Caffeine c. Sodium d. Potassium

2. Of the following breakfast items, which is the most healthy? a. A doughnut b. Bacon and eggs c. A bagel with cream cheese d. A bowl of whole grain cereal with skim milk

Test Your Knowledge

3. Of the following snack items, which is the least healthy? a. French fries b. Air popped popcorn c. An apple d. Raisins

4. What does calcium do for the body? a. Improves eyesight b. Builds strong bones c. Repairs muscle tissue d. Aids flexibility

Test Your Knowledge

5. From which food group should you get most of your food? a. Fruits b. Vegetables c. Milk d. Grains

6. How many servings of vegetables should you get every day? a. 1- 2 b. 2-3 c. 3-5

Test Your Knowledge

7. Iron is important because: a. It keeps the kidneys functioning b. Prevents infections and anemia that can make you feel

tired c. It helps balance blood sugar levels d. It builds strong bones

8. Orange juice is good for you because it contains plenty of vitamin _____. a. A b. B-12 c. C d. D

Test Your Knowledge

9. How many minutes of exercise do children need? a. 5-10 minutes b. 15-30 minutes c. 30-60 minutes d. 60 minutes or more

10. The serving label tells you which of the following? d. the cost of the item e. the nutritional amounts of the food you served c. the temperature to cook it d. how it tastes

Test Your Knowledge

NUTRITION

Good nutrition or health means giving the

body the key nutrients it needs; the carbohydrates, proteins and fats in the right amounts and at the right times.

For growing children this means also providing all the essential vitamins and minerals that they need for optimal growth and development.

What is Good Nutrition?

1.Don’t skip meals

2.Drink water.

3.Eat lean protein.

4.Choose more whole grains.

5.Eat more vegetables and fruits.

6.Exercise

Six Tips for Proper Nutrition

Portion size is the amount of food typically eaten.

Portion sizes change based on a child's age. Offering children too many servings or servings that are too large for them can lead to overeating.

For both meals and snacks, portion control is important, as well as the relative amounts of key nutrients including low GI carbohydrates and good quality proteins. Keeping saturated, or bad fat as low as possible is key to good nutrition and portion control as well.

Portion Control

Nutritional labels indicate the amounts of calories and the nutritional

amounts of the food you are served . The information shown in these labels is based on 2,000 calories a day You may need to consume less or more than 2,000 calories depending

upon your age, gender, activity level.Girls (4-8) Boys (4-8)-1200 calories -1400 calories

Girls (9-13) Boys (9-13)-1600 calories -1800 calories

Girls (14-18) Boys (14-18)-1800 calories -2200 calories

Nutritional Labels

There are seven main types of nutrients that

the human body requires in order to maintain proper health.

It is important for all seven of these nutrients to be consumed on a daily basis in order to build and maintain health.

Poor health is generally caused by imbalanced nutrition.

Eating Right Every Day

The Food PyramidSteps to a healthier you

GRAINS VEGETABLES FRUITS OILS/FATS Dairy Protein

Whole grains are a heart healthy food, and are an essential component of every child’s diet.

Whole grains contain fiber and complex carbs that satisfy children’s appetite for long periods of time and help kids maintain a healthy weight.

Whole grains also contain an abundance of B vitamins, minerals and other essential nutrients that help kids build muscles, bones and important cognitive skills.

Whole wheat bread, English muffins, oatmeal, some pastas, and crackers

Grains(6-10 servings)

The nutrients in vegetables are vital for health and maintenance of your body.

Eating a diet rich in vegetables may reduce risk for stroke, certain cancers, cardiovascular diseases and type-2 diabetes.

The high levels of potassium in vegetables may reduce the risk of developing kidney stones and help to decrease bone loss.

Carrots, cucumbers, tomatoes, celery, peas 3-5 servings a day

Vegetables

Most fruits are naturally low in fat, sodium, and calories.

Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, and vitamin C

Eating a diet rich in fruits as part of an overall healthy diet may protect against certain types of cancers, just as vegetables do.

Apples, bananas, strawberries, grapes, kiwi, pears 2-4 servings a day

Fruits

Fat is an important part of a healthy diet. Some fats are better than others. Saturated fats

increase blood cholesterol. Mono-unsaturated and polyunsaturated fats tend to lower blood cholesterol. Trans fats are potentially harmful and are used to make baked products, pies, cakes, biscuits and buns.

Olive oils, omega-6 & 3 fats, and fish oils (good fats) Vegetable oils, butter, margarine (bad fats) Consume the ‘bad’ fats sparingly.

Oils

Dairy products are especially important to bone health during childhood and adolescence.

High-calcium and dairy food intake throughout life is an important factor in building strong bones and reducing the risk of fracture from osteoporosis as we age.

Milk, yogurt, cheese 2-3 servings a day

Dairy Products

Prepare instant or canned soup with fat-free

milk instead of water, and fill it with fresh, frozen or canned vegetables.

Mix granola with a high-fiber, whole-grain cereal, and top it with low-fat milk.

Dip fresh fruit in frozen yogurt. Substitute low-fat plain yogurt for mayonnaise

in tuna, egg or potato salad.

Ways to get more dairy in your diet

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.

B vitamins found in this food group serve a variety of functions in the body.

Iron is used to carry oxygen in the blood Meat, poultry, fish, dry beans and peas, eggs,

nuts, and seeds supply many nutrients. 2-3 servings a day

Protein Foods

A product is high in sugar if it contains 15g or

more of sugar. A product is low in sugar if it contains 5g or less.

Watch out on the ingredients list for other words used to describe sugar, such as sucrose, glucose (syrup), fructose

The higher up the ingredients list they come, the higher in sugar the foods are.

Eat occasionally.

Sweets

Fruit salad with a variety of fruit makes a great

dessert. Try adding a handful of dried fruit, such as raisins,

apricots, figs or prunes instead of chips or cookies. Instead of cakes, chocolates and biscuits, try

scones, currant buns (without icing) and fruit bread. Make sure that your child gets enough calcium by

adding a slice of cheese, yogurt (preferably sugar-free or low in sugar) or rice pudding, choosing low-fat versions where possible.

Healthy Snack Ideas

PHYSICAL ACTIVITY

Physical activity simply means movement of

the body that uses energy. Walking, gardening, climbing the stairs,

playing soccer, or dancing, are all good examples of being active.

Children should get at least 60 minutes of moderate and/or vigorous physical activity a day.

http://vimeo.com/15883729

Physical Activity

Moderate physical activities: Walking briskly (about 3 ½ miles

per hour) Bicycling (less than 10 miles per

hour) Gardening (raking, trimming

shrubs) Dancing Golf (walking and carrying clubs) Canoeing

Moderate vs. Vigorous Activity

Vigorous physical activities:

Running/jogging (5 miles per hour)

Walking very fast (4 ½ miles per hour)

Bicycling (more than 10 miles per hour)

Heavy yard work, such as chopping wood

Swimming (freestyle laps)

Basketball (competitive)

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children Feel less stressed Feel better about themselves Feel more ready to learn in school Keep a healthy weight Build and keep healthy bones, muscles and

joints Sleep better at night

Health Benefits of Physical Activity

Children are less likely to become overweight and will

have better control of their body fat. Children develop stronger bone structure and muscle

structure. A stronger immune system Exercise increases the blood flow to all body tissues,

including the brain. Strengthens the entire cardiovascular system,

including the heart and lungs Children increase their over-all fitness through

exercise.

Physical Health

Exercise enhances the brain’s metabolism. Active children have the ability to concentrate

much better, even at the end of a long school day.

Studies report that exercise decreases anxiety, reduces depression, and improves mood and outlook in children.

Perhaps most importantly, physical activity develops children’s self-esteem and confidence.

Mental Health

Exercise Circuit

45 seconds at each stationhttp://www.youtube.com/watch?v=yH1Cv7pv4-4&feature=related

http://www.oxyfresh.com/news/ha_nutrition.asp http://www.livestrong.com/article/408292-what-are-the-benefits-of-frui

ts-vegetables-for-kids/

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fats_and_oils

http://nurse-practitioners-and-physician-assistants.advanceweb.com/Sharedresources/advanceforNP/Resources/DownloadableResources/NP060108_p28PatInfo.pdf

http://www.choosemyplate.gov/food-groups/protein-foods-why.html http://

www.goodtoknow.co.uk/recipes/276584/Healthier-alternatives-to-sweets

http://www.takethemagicstep.com/coaching/families/training-exercise/benefits-of-exercise-for-children/

http://www.livestrong.com/article/224234-what-is-the-recommended-caloric-intake-for-children/

Resources