Nutrition & Nutrition & Fitness Fitness PE 2011- 2012PE 2011- 2012

FoodFoodReflection:Reflection:

Write down what kinds of food do Write down what kinds of food do you take today?( as detail as you can)you take today?( as detail as you can)

1.1. Breakfast, e.g. 1 cup of full cream Breakfast, e.g. 1 cup of full cream milk, milk, 2 slices of bread2 slices of bread

1.1. lunchlunch2.2. dinnerdinner

How many How many calories intake calories intake

for both men and for both men and women per day? women per day?

Women vs. Men CalorieWomen vs. Men Calorie• WomenWomen should be aiming to consume should be aiming to consume no no

more than more than 2,0002,000 calories per day calories per day • MenMen should aim for an amount of should aim for an amount of 2,5002,500

calories per daycalories per day..• This will occur when you burn more This will occur when you burn more

calories than you take in each day through calories than you take in each day through the likes of exercise. For example, if you the likes of exercise. For example, if you eat 2,000 calories and burn off 2,500 eat 2,000 calories and burn off 2,500 calories, your calorie deficit will be 500.calories, your calorie deficit will be 500.

Where are Where are Calories Calories

come from?come from?

Food Food PyramidPyramid

A A food pyramidfood pyramid is a is a triangular or pyramid-triangular or pyramid-shaped nutrition guide shaped nutrition guide divided into sections to divided into sections to show the recommended show the recommended

intake for each intake for each food groupfood group. .

New food pyramidNew food pyramid

What are What are the six food the six food

groups?groups?

Color Coded Food GroupsColor Coded Food Groups

• The pyramid is shaped like a, well, The pyramid is shaped like a, well, pyramid and has been pyramid and has been color color coded to represent each coded to represent each of the food groups that of the food groups that people should be eatingpeople should be eating..

Color Coded Food GroupsColor Coded Food Groups

1 Grains group1 Grains group

• Look for the word "Look for the word "wholewhole" in front of " in front of the grain name on the list of the grain name on the list of ingredientsingredients

• The grains & cereals food group The grains & cereals food group includes any grain foods, both includes any grain foods, both wholegrainswholegrains (and (and wholewheatwholewheat) ) foods, plus the refined grains. foods, plus the refined grains. WholegrainsWholegrains are advised to be chosen are advised to be chosen over refined grains at every meal.over refined grains at every meal.

1. Grains group1. Grains group

Examples of Grains Examples of Grains GroupGroup

• grainsgrains - corn, barley, amaranth, - corn, barley, amaranth, buckwheat, millet, oats, wholewheatbuckwheat, millet, oats, wholewheat

• cerealscereals - oats, wholewheat - oats, wholewheat• ricerice - brown, wild, basmati, jasmine - brown, wild, basmati, jasmine• pastapasta - corn, wholewheat, - corn, wholewheat,• noodlesnoodles - buckwheat, soy, wheat, - buckwheat, soy, wheat,

ricerice

Why do we need Why do we need the grains group the grains group in our daily life?in our daily life?

Excellent source of Excellent source of energyenergy

• the carbohydrate content of grains the carbohydrate content of grains and cereals make them useful foods and cereals make them useful foods in in providing quick energyproviding quick energy

• wholegrains and whole cereals wholegrains and whole cereals provide sustained energy provide sustained energy over a longer periodover a longer period

2.Vegetables2.Vegetables• Vary your vegetablesVary your vegetables• Eat more dark vegetablesEat more dark vegetables• Eat more orange vegetablesEat more orange vegetables• Eat more dry beans and peasEat more dry beans and peas

3. Fruits3. Fruits• Focus on any type of fruitsFocus on any type of fruits• Eat a variety of fruits as a rainbowEat a variety of fruits as a rainbow• Choose fresh, frozen, canned, or Choose fresh, frozen, canned, or

dried fruitdried fruit• Go easy on fruit juicesGo easy on fruit juices

FruitsFruits

What Fruits do you find What Fruits do you find in the photo?in the photo?

What are What are "oils"?"oils"?

OilsOils• Oils are Oils are fatsfats that are liquid at room that are liquid at room

temperature, like the temperature, like the vegetable oils vegetable oils used in cooking. used in cooking.

• Oils come from many different Oils come from many different plantsplants and from and from fishfish..

OilsOils

OilsOils

• Make most of your fat sources from Make most of your fat sources from fish, nuts, and vegetable oilsfish, nuts, and vegetable oils

• Limit solid fats like butter, stick Limit solid fats like butter, stick margarine, and shorteningmargarine, and shortening

Some common oils are:Some common oils are:

• corn oilcorn oil• olive oilolive oil• soybean oilsoybean oil• sunflower oilsunflower oil

OilsOilsSome oils are used mainly as Some oils are used mainly as flavorings, such as walnut oil and flavorings, such as walnut oil and sesame oil. A number of foods are sesame oil. A number of foods are naturally high in oilsnaturally high in oils, like:, like:•nutsnuts•olivesolives•some fishsome fish•avocadosavocados

What kind of milk What kind of milk products do you find in products do you find in

the picture?the picture?

MilkMilk

• Get your calcium-rich foodsGet your calcium-rich foods• Go low-fat or fat-freeGo low-fat or fat-free• If you don't or can't consume milk, If you don't or can't consume milk,

choose other calcium sourceschoose other calcium sources

MilkMilk• All fluid milk products and

many foods made from milk are considered part of this food group.

• Most milk group choices should be fat-free or low-fat.

How many type of meat How many type of meat and beans can you see?and beans can you see?

Meat & BeansMeat & Beans

• Go lean on proteinGo lean on protein• Choose low-fat or lean meats and Choose low-fat or lean meats and

poultrypoultry• The best cooking methods :Bake it, The best cooking methods :Bake it,

boil it, or grill itboil it, or grill it• Vary your sources with more fish, Vary your sources with more fish,

beans, nuts, and seedsbeans, nuts, and seeds

Meat and beansMeat and beans• All foods made from meat, poultry, All foods made from meat, poultry,

fish, dry beans or peas, eggs, nuts, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this and seeds are considered part of this group. Dry beans and peas are part group. Dry beans and peas are part of this group as well as the of this group as well as the vegetable group.vegetable group.

QuestionsQuestions1.1. What does the wide part of the What does the wide part of the

colored band means?colored band means?2.2. Give examples of what food would Give examples of what food would

be on the bottom of the band and be on the bottom of the band and on the top.on the top.

Food PyramidFood PyramidReflection:Reflection:

1.1. Do you think you have a healthy Do you think you have a healthy and balanced diet?and balanced diet?

2.2. Based on the food pyramid given, Based on the food pyramid given, how can you improve yourself as in how can you improve yourself as in your way? your way? (no point form).(no point form).

3 steps guide to use 3 steps guide to use food labelsfood labels

Food LabelsFood Labels• Make Better ChoicesMake Better Choices 　　 Use Use

Nutrition LabelsNutrition Labels• Aware of the relationship between diet Aware of the relationship between diet

and health. and health. • As their interest in nutrition grows, As their interest in nutrition grows,

their demand for nutrition information their demand for nutrition information increases. increases.

• provided with nutrition information on provided with nutrition information on their food labels.their food labels.

Body Mass Index (BMI)BMI)• This is a method used to determine

whether a person is overweight or obese.

• The most commonly used method is the body mass index (BMI), which compares your height and weight to a standard.

BMIBMITo calculate your BMI, take your weight and divide by your height.

Body weight Body weight (kg)(kg) Height (m)Height (m)22

BMI Weight Status BMI Weight Status CategoriesCategories

BMI Weight Status

Below 18.5 Underweight

18.5 - 24.9 Normal

25 - 29.9 Overweight

30.0 & Above Obese

Resting Heart rate Resting Heart rate • the resting heart rate is the heart the resting heart rate is the heart

rate when our body is at rate when our body is at restrest, the , the time when you measure your resting time when you measure your resting heart rate is very importantheart rate is very important

Measure Resting HRMeasure Resting HR• Rest your body for at least Rest your body for at least 10-15 10-15

minutes.minutes.• You can either measure your You can either measure your radial radial

pulse (wrist) pulse (wrist) or or carotid pulse (neck) carotid pulse (neck) to calculate resting heart rate.to calculate resting heart rate.

• Measure the pulse rate for Measure the pulse rate for 10 10 seconds seconds and multiply the result by and multiply the result by 66..

Maximum Heart Rate Maximum Heart Rate ( MHR)( MHR)

• This formula is based on the This formula is based on the assumption that one's Maximum assumption that one's Maximum heart rate at birth is 220 and heart rate at birth is 220 and decreases by one every year.decreases by one every year.

• Maximal heart rate = Maximal heart rate = 220 - age220 - age

Target Training ZoneTarget Training Zone• Target Training Zone is the level at Target Training Zone is the level at

which it is recommended you should be which it is recommended you should be working in order to working in order to challenge the challenge the cardiorespiratory systemcardiorespiratory system and be working and be working in the "training" or "aerobic" zone. in the "training" or "aerobic" zone.

• the most effective zone for improving the most effective zone for improving your fitness and burning caloriesyour fitness and burning calories

• for weight losing: 60-80% of MHRfor weight losing: 60-80% of MHR• for endurance: 70 - 80% of MHRfor endurance: 70 - 80% of MHR

• Training for Endurance 70 -80%Training for Endurance 70 -80%

• 220-11 = 209220-11 = 209

• 209 X 70% = 146.3209 X 70% = 146.3• 209 X 80% = 167.2209 X 80% = 167.2

FitnessFitness1.1. What is the aim of the fitness test? What is the aim of the fitness test? 2.2. What kind of fitness components do What kind of fitness components do

we looking for each?we looking for each?3.3. What is the benefit of the fitness What is the benefit of the fitness

test?test?

Fitness - Discussion Fitness - Discussion • Based on the information given, Based on the information given,

work in groups of 2work in groups of 2

• Show you work in details, no point Show you work in details, no point form. form.