STEPS TO A HEALTHIER LIFE….

By: Jessica AndersonCAS 100a

Dr. Magabo

HE DID NOT FOLLOW THE STEPS…

UNHEALTHY EATING… Unhealthy eating can be more serious than a

few extra pounds: Obesity, heart disease, stroke, diabetes, destroys

the kidneys, the liver, the pancreas, high blood pressure, high cholesterol, cancer

Decrease of 20 years from life expectancy Also causes laziness, and the lack of energy

POPULAR WAYS OF UNHEALTHY LIVING…

Skipping Breakfast Consuming too many empty calories Don’t drink enough water Too many caffeinated drinks Eating 1 Meal A day Not enough sleep Lack of proper nutrients

WHAT DOES HEALTHY LIVING INVOLVE??

“You are what you eat”

MORE THAN JUST THE BASIC FOOD PYRAMID…

BALANCED DIET… Every Meal should include about:

60% of Calories from Carbohydrates 25% Calories from Proteins

15% from Fats(Non-Saturated)

Meals Should be small but roughly 5 or 6 times a day.

*Never Skip a Meal*

BUT WHAT DOES THAT MEAN???

Carbohydrates are the body’s main source of energy.

The carbohydrates are turned into glucose. The Thermic Effect of Carbs: for every 100 calories

of Carbs eaten is equal to 10 calories burned. 2 Types of Carbohydrates:

Simple Complex

Examples of Good Carbs: Cheerios, Corn, brown rice, green veggies, apples, kiwi, watermelon, carrots, celery,

pumpernickel or sourdough bread Examples of Bad Carbs: bagels, cakes, ice cream, sugary

cereals, dried fruit, granola bars, chips

PROTEINS… Are the most plentiful substance in the body, besides water

Primary building block for muscles, blood, skin, hair, and some internal organs.

Thermic Effect: 100 calories eaten is 20 calories burned. Very important for growing, maintenance and repair of body

tissue. 2 Types of Proteins:

Complete Incomplete

Good Proteins: Fish, crab, lobster, shrimp, chicken breast, turkey breast, filet mignon, black beans, egg beaters, egg

whites, fat-free milk, low-fat yogurt Bad Proteins: Whole Milk, beef, ground beef (regular fat),

New York Strip Steak, cheeses (high fat)

FATS…. Fats do more than you think…

Thermic Effect: Every 100 Calories eaten, 5 calories are burned.

3 Types of Fats: Saturated Trans Fats

Unsaturated-Healthy Fats! Good Fats: Almonds, Cashews, Pecans, Avocados,

Pumpkin/Sunflower Seeds, Canola Oil, Olive Oil Bad Fats: Butter, cream, ice cream, margarine,

whole milk

READING FOOD LABELS… There are many components that make up

the label: Always look at the serving size Check the calories Certain Nutrients to avoid Nutrients to add % Daily Values

HEALTHY LIVING CAUSES… Creates a toned and healthy body

Fight illnesses easier Healthier skin

Body strong physically and mentally Extra energy

More self confidence

SO TODAY’S THE DAY!!! Start by exercising Drink more water

More fruits and vegetables Chew your food

HEALTHY LIVING Remember:

Smaller meals 5 to 6 times a day Avoid empty calories Don’t skip meals Provide your body with all the balanced nutrients

it needs. Get a full night’s rest

Take care of your body and it will take care of you!!

Citations…. Dr.Stibich, Mark. "Healthy Living." n. page. Web. 27 Jan 2010. <http://longevity.about.com/od/healthytips/qt/tips_intro.htm>. Effects of Unhealthy Eating ." Get Healthy Clark County.org. 2007. Southern Nevada

Health District, Web. 23 Feb 2010. <http://www.gethealthyclarkcounty.org/chronic_disease/nutrition

"Effects of Unhealthy Eating ." Widbox.com. 2007. World Internet Directory, Web. 23 Feb 2010. <http://articles.widbox.com/792-effects_of_unhealthy_eating.html>.

"Fitness and Nutrition." aHealthyMe! n. page. Web. 27 Jan 2010. <http://www.ahealthyme.com/topic/eatingtips>. "Healthy Eating." Helpguide.org. Web. 27 Jan 2010. <http://www.helpguide.org/life/healthy_eating_diet.htm>. "Healthy Eating." Teen Health. 2007. Children, Youth and Women's Health Service,

Web. 23 Feb 2010. <http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=243&id=2162&np=292>.

Nespoli, Mark. "12 Week Fat Loss Program." Fuel Fitness Challenge. (2010): Print. "Nutrition Care for You." UW Health-Online Health Fact n. pag. Web. 27 Jan 2010. <http://www.uhs.wisc.edu/docs/unwhealth_eating_out_2033.pdf>. Pomeroy, Carla. "An Introduction to the 'Ingredients of Healthy Living'." Lust For Life.

The Nutrition and Healthy Living Club, Web. 22 Feb 2010. <http://www.google.com/imgres?imgurl=http://lust-for-life.co.uk/resources/_wsb_401x353_Life%2Bin%2Bbalance%2B2.jpg&imgrefurl=http://lust-for-life.co.uk/Introduction.html&h=353&w=401&sz=17&tbnid=Ua1RAYg_N7S-JM:&tbnh=109&tbnw=124&prev=/images%3Fq%3DHealthy%2BLiving&hl=en&usg=__N4NC1RvqSkiF1wBv1JKa7ACb_E4=&ei=90iDS93cNM-EmQfGr_naAQ&sa=X&oi=image_result&resnum=5&ct=image&ved=0CB0Q9QEwBA>.