Transcript A HEALTHIER YOU

NUTRITION
Choosing Healthy, Low-Fat Foods
GOOD NUTRITION…………….
Gives us more energy, prevents diseases and
makes us feel better! The food you eat actually
makes up the cells in your body.
There’s an old saying that we are what we
eat!
Chose food that will help your body to become
stronger and more energetic.
Making wise choices about what we eat
matters!
CARBOHYDRATES
Complex CHO (STARCHES)…………………..
GRAINS: breads, whole grains, rice, pasta and potatoes
Give your brain and muscles energy
Are a good source of B vitamins and iron
VEGETABLES/FRUITS: broccoli, carrots, salad, pears,
apples, etc.
Help eyes, hair, blood and boost your immune
system
Are a good source of vitamins A and C,
minerals and fiber
“Good Carbohydrates”
CARBOHYDRATES
Simple CHO (Sugars)…………………………….
Made From: White, brown and raw sugars, honey,
corn syrup and molasses
Provides little nutrition
Adds extra calories that can lead to extra body fat
“BAD CARBOHYDRATES”
Indigestable CHO Fiber……………………………
Can’t be broken down and absorbed
Not an energy source
PROTEINS
Proteins……Help build muscles, fight infection
and heal wounds
Best Sources….Poultry, fish, peanut butter,
beef, tofu and eggs
FATS
Fats…………….Keep hair and skin soft
Protect our organs
Insulate our bodies
Fuel the body
Help to absorb vitamins
Help to clot blood
Saturated Fats……..Found in butter, cheese, milk products, palm
coconut oils ( used in commercial baked
foods)
Unsaturated Fats…Found in plant foods, fish, oils (olive, peanut
canola), tuna, salmon
Trans Fats…………Found in many snack foods, baked goods
and fried foods
I GRAM OF FAT = 9 CALORIES
DAILY REQUIREMENTS
Based on an 1800 Calorie Diet
Carbohydrates…….6o% of 1800 calories
.60x 1800 =
1080 calories
Proteins…………….10-15% of 1800 calories
.15 x 1800 =
270 calories
Fats…………………>30% of 1800 calories
.25 x 1800 =
TOTAL
450 calories
1800 calories
LOSE 1# A WEEK
Do The Two Step…………………………..
1. Cut 250 calories every day from your diet preferably in the form
of fat, sugar and alcohol.
2. Burn 250 extra calories every day with physical activity……..
cycling a few minutes in the morning and walking a mile after
lunch. The more you move, the less you need to restrict
your diet.
1# = 3500 calories
500 calories x 7 Days = 3500 calories (1#)
College Eating and Fitness 101
Healthy eating doesn’t have to be difficult if you keep
these general nutrition principles in mind.
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Eat nutritious meals and snacks: Food is the fuel
needed to keep your body and brain energized
Balance healthy eating with fitness: Exercise helps
to relieve stress and keeps your body strong
Listen to your body: Recognize when you are hungry
and full
Healthy Eating Tips
Eat 3 meals /day or 6 smaller meals
Down size your portions
Try whole-grain breads/cereals
Ask yourself, “Am I really hungry?”
Eat fruits instead of cookies, cakes or candy
Have 21/2 cups of vegetables/day
Eat low-fat dairy products
Have your big meal at lunch
Drink natural fruit juices and water rather than soda
Have baked snacks or 94% fat-free microwave popcorn
Rather than fried foods have grilled or baked
Take a daily vitamin
Read labels
Fitness in College Life
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Walk or bike to class
Join an intramural/varsity sport
Go for a walk with friends
Take a fitness class when offered
Utilize the Fitness center