Download - 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!