fueling you

FUELING YOU

WHY DO WE NEED FUEL FOR OUR BODIES? For energy to perform throughout the day

Achieve or maintain an optimal weight

WHERE DO WE GET OUR FUEL?Six Basic Nutrients

CarbohydratesProteinFatVitaminsMineralsWater

CARBOHYDRATES Provide energy for the muscles

Comes from starches and sugars in the form of glycogen.

Helps digestion and the control of fat and cholesterol

PROTEIN Essential for developing new tissue

Maintains existing tissue, including muscles, red blood cells, and hair

Produces essential enzymes, antibodies and hormones

Control the water level inside and outside the cells

FAT Primary source of stored energy that is used when the

body is resting and long-term aerobic activity

Saturated fat (meat, butter) contributes to cardiovascular disease and cancer

Unsaturated fat (olive oil, canola oil) is healthier

VITAMINS Regulate metabolic reactions within the body

Types of Vitamins A- helps the eyes work correctly A and C- needed for the immune system B- help cells burn energy and the nervous system D- help calcium and phosphorus go

from the food you eat to your bloodstream

MINERALS Help form structures in the body and regulate body

processes.

Types of Minerals: Calcium, Phosphorus and Magnesium- help keep bones

strong Fluoride- strengthens teeth Iron- essential in oxygen transport Sodium and Potassium- vital in controlling blood volume Zinc- helps derive energy from fuel Iodine- helps control the rate energy is used

WATER Temperature control through sweating

Carries nutrients to cells

Removes waste from cells

Important constituent of muscle and in processes inside cells

Constitutes 60 to 70 percent of the body’s weight

WHAT SHOULD YOU EAT?

HOW MUCH SHOULD YOU CONSUME?

FOOD GROUPS FROM THE FOOD GUIDE PYRAMID Grains

Vegetables

Fruits

Milk and Dairy

Proteins

Oils and Fats

Eat 6-11 servings of grains a day based on a 2,000 calorie diet

Make half of your grains whole grain

Grains include: cereals, rice, bread and pasta

One serving = 1 oz = one slice of bread

BENEFITS OF GRAINS Reduce the risk of heart disease

Grains contain fiber which help reduce constipation

Whole grains help with weight management

Provide many nutrients that are vital for the health and maintenance of our bodies.

Eat 3-5 servings of vegetables a day based on a 2,00 calorie diet

Try to vary your veggies (Eat veggies of different colors)

Vegetables include: Broccoli, Carrots, Corn, Asparagus, Spinach, Cauliflower, Potatoes

One serving of vegetables= ½ cup cooked or chopped raw veggies or 1 cup of raw leafy vegetables or ½ cup of vegetable juice

BENEFITS OF VEGETABLES Reduces the risk of heart disease, heart attack and

stroke, obesity and type 2 diabetes

Helps protect against cancers

May lower blood pressure

Helps decrease bone loss

May reduce the risk of developing kidney stones

Eat 2-4 servings of fruits a day based on a 2,000 calorie diet

Fruits include: grapes, watermelon, oranges bananas, apples, pears, strawberries, pineapple, peaches

One serving of fruits = 1 medium apple, orange or banana or ¼ cup of dried fruit or ¾ cups of fruit juice or ½ cup of chopped, cooked or canned fruit

BENEFITS OF FRUITS Reduces the risk of heart disease, heart attack and

stroke, obesity and type 2 diabetes

Helps protect against cancers

May lower blood pressure

Helps decrease bone loss

May reduce the risk of developing kidney stones

Eat 2-3 servings of dairy products a day based on a 2,000 calorie diet

Dairy products include: Milk, yogurt, cheese

One serving of dairy = 1 cup of milk or yogurt, 1.5 oz of natural cheese, 2 oz of processed cheese (American cheese)

It’s best to choose dairy products that are either fat-free or low-fat

If you can’t consume dairy, get your daily servings from lactose-free products or other sources of calcium from fortified foods or beverages

BENEFITS OF DAIRY PRODUCTS Improves bone health

Reduces Osteoporosis

Reduces the risk of cardiovascular disease, type 2 diabetes

Can lower blood pressure in adults

Eat 2-3 servings of protein products a day based on a 2,000 calorie diet

Its best to vary your protein and choose low-fat or lean meats

Proteins include: Meat, Fish, Poultry (chicken), Eggs, Nuts and Beans

One serving of protein = 1 egg, or ½ cup or dried cooked beans, or 2 tbsp of peanut butter, or 1/3 cup of nuts

Meat, fish and poultry should be cooked in total ounces per day (2-3 oz cooked)

BENEFITS OF PROTEIN FOODS Supply many nutrients such as: protein, B vitamins,

Vitamin E, Iron, Zinc and Magnesium Proteins are the building blocks for, bones, skin, blood,

muscles and cartilage B Vitamins help the body release energy and plays a role

in the function of the nervous system and helps build tissue

Iron is used to carry oxygen to the blood Magnesium is used for building bones and releasing

energy from the muscles Zinc helps the immune system function properly

FATS AND OILS Fats and Oils should be used sparingly

Fats and Oils is found in salad dressings, cream cheese, butter, margarine, shortening, sugars, soft drinks, fruit drinks, candies, and sweet snack foods

Limit these foods because they provide calories and few vitamins and minerals

7 RULES FOR EATING RIGHT

1. EAT A VARIETY OF FOOD FROM THE FOOD GROUPS

2. EAT A DIET HIGH IN WHOLE GRAIN

PRODUCTS, VEGETABLES AND

FRUITS

3. EAT A DIET MODERATE IN FAT,

SATURATED FAT, AND CHOLESTEROL

4. EAT A DIET MODERATE IN SUGARS

5. EAT A DIET MODERATE IN SALT OR SODIUM

6. DRINK LOTS OF FLUIDS

7. AVOID ALCOHOL, OR IF OF AGE, DRINK

ALCOHOL IN MODERATION

DON’T FORGET TO BE PHYSICALLY ACTIVE!

PHYSICAL ACTIVITY Can produce long-term health benefits

Increase self-esteem

Have stronger bones and muscles

Stay at or get a healthier weight

Increase your chances of living longer

HOW OFTEN SHOULD YOU BE PHYSICALLY

ACTIVE?

PHYSICAL ACTIVITY Young Children (ages 2-5) should be active a number of

minutes several times a day

Children and Adolescents (ages 6-17) should do 60 minutes or more of physical activity each day

Adults (ages 18+) should be active 5 or more hours each week spreading out over at the least 3 days a week

TIPS FOR INCREASING PHYSICAL ACTIVITY Get the whole family involved

Join groups in your neighborhood

Take the steps instead of the escalator or elevator

Replace breaks at work with a brisk walk

Do active activities that are fun for YOU!

EAT HEALTHY AND BE ACTIVE!