health & fitness presentation
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Eating and Exercising for
Better HEALTH
PresentersCheryl SmithJonell Hinsey
How can you shave 100 calories from your diet
Remove sk
in from ch
icken
Use
skim
milk
inste
ad o...
Use
musta
rd in
stead of...
Remove ch
eese fr
om a ...
All of t
he above
20% 20% 20%20%20%1. Remove skin from chicken
2. Use skim milk instead of whole milk
3. Use mustard instead of mayo
4. Remove cheese from a hamburger
5. All of the above
All protein sources are found in meat?
True
False
50%50%1. True2. False
Nuts
Beans
Sunflower Seeds
Healthy Eating
IS• Feeling great• Having more energy• Keeping yourself as healthy
as possible
NOT• Strict nutrition philosophies• Staying unrealistically thin• Depriving yourself of the
food you love
Healthy eating begins with learning how to “eat smart”- It’s not what you eat, but how you eat.
Finding a Healthy Balance
• Get at least 150 of moderate Or 75 minutes of vigorous physical activity each week
• You may need more activity to lose weight or keep off weight you’ve lost (up to 300 minutes or more of moderate – or 150 minutes
Between the Calories you eatAnd Those youburn
Set yourself up for success (Lifestyle Changes)
• Simplify• Start slow and make
changes to your eating habits over time
• Every change you make to improve your diet matters
Simplify
• Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, varitety and freshness – then it should be easier to make healthy choices. Focus on finding food you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start Slow/Make Changes Over Time
• Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan.
• As your small changes become habit, you can continue to add more healthy choices to your diet.
Make small steps
Add a salad Switching butter to olive oil
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is MODERATION.
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body
MENTAL BLOCK???
• Trying not to think of certain foods as “off limits.”
When you ban certain food groups, it is natural to
want those foods more, and then feel like a failure
if you give in to temptation.
Smaller Portions???
When eating out, choose an Appetizer instead of an entrée.Split a dish with a friend OROrder off the kids menu
At home, use a smaller plate.A serving of meat, fish or chicken. Should be the size of a deck cards. A teaspoon of oil or salad dressing is about the size of a matchbook.And a slice of bread should be the size of a CD case.
It’s not just what you eat, it’s how you eat:
• Take time to chew your food and enjoy mealtimes
• Listen to your body• Eat breakfast, and eat smaller meals
throughout the day.
Replace High Calorie Foods with Low Calorie Foods
• Greens• Sweet vegetables• Fruits
Eat healthy Carbs and Whole Grains
• Make sure you’re really getting whole grains.
• Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain!
• Look for the new Whole Grain Stamp. (If there is no stamp look for the words “whole grain” or “100% whole wheat” and check the ingredients
FIBER (20-20 grams a day)
• Found in – Fruit– Vegetables– Whole grains
Helps you feel full faster and longer. Keeps your blood sugar stable
Enjoy Healthy Fats & Avoid Unhealthy Fats
• Healthy Fats– Plant oils like canola oil, peanut oil, and olive
oil. Avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
– Polyunsaturated fats, including Omega-3 and Omega-6 (found in fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements; other sources are unheated sunflower, corn, soybeans, and flaxseed oils and walnuts)
Reduce or Eliminate from your diet• Saturated fats
– Red meats and whole milk dairy products
• Trans fat– Vegetable shortenings,– Margarines– Crackers– Candies– Cookies– Snack foods– Fried foods– Baked goods– Other processed foods
Limit Sugar, Salt, and Refined Grains
Sugar Salt
Refined starches
Fiber –Rich Diet
Drink lots of
Pay Attention to Food Labels
Empowering People Through Faith and Fitness
Physical Activity Survey
Does your health prevent you from being physically active?
Yes N
o
50%50%1. Yes2. No
Think about the moderate activities you do when you are not working. Moderate activities
include walking, bicycling, vacuuming, gardening, or anything else that causes some
increase in breathing or heart rate.
In a usual week, do you do moderate activities for at least 10 minutes at a time?
Yes N
o
50%50%
1. Yes2. No
How many days per week do you do moderate activities for at least 10 minutes at a time?
Once
Twice
Three
Four
Five Si
x
Seve
n
14% 14% 14% 14%14%14%14%
1. Once2. Twice3. Three4. Four5. Five6. Six7. Seven
On days when you do moderate activities for at least 10 minutes at a
time, how much total time per day do you spend doing these activities?
10-20 20-30
30-40 40-50
50-60
20% 20% 20%20%20%1. 10-202. 20-303. 30-404. 40-505. 50-60
Now, think about the vigorous activities you do when you are not working. Vigorous activiteis include running, aerobics, heavy yard work, or
anything else that causes large increases in breathing or heart rate.
In a usual week, do you do vigorous activities for at least 10 minutes at a
time?
Yes N
o
50%50%
1. Yes2. No
How many days per week do you do these vigorous activities for at least 10 minutes at a time?
17% 17% 17%17%17%17%1. Once2. Twice3. Three4. Four5. Five6. More than Five times
On days when you do vigorous activities for at least 10 minutes at a time, how much total time per day do you spend
doing these activities?
10-20 20-30
30-40 40-50
50-60
20% 20% 20%20%20%
1. 10-202. 20-303. 30-404. 40-505. 50-60
Do you work?
Yes N
o
50%50%1. Yes2. No
When you are at work, which of the following best describes what you do?
Mostl
y sitti
ng or standing
Mostl
y walk
ing
Mostl
y heavy l
abor or p
h...
33% 33%33%
1. Mostly sitting or standing
2. Mostly walking3. Mostly heavy labor
or physically demanding work
How often do you visit the parks or playgrounds...
Less
than once a w
eek
Once
a week
Seve
ral times a
week
Once
a day
Rarely/Never
20% 20% 20%20%20%1. Less than once a week
2. Once a week3. Several times a
week4. Once a day5. Rarely/Never