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Steps to Achieving a Healthy Life Style as an Adult Kate Matthews

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Nutrition What is it? The process of providing or obtaining the food necessary for health and growth. Why is it Important? What you put in your body affects your every day living.

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BMI and your Health BMI (bass body index) calculates the amount of mass on your body according to your height and weight Example: Height: 510 (70 Inches); Weight: 152 Underweight- > 18.5 Normal- 18.5-24.9 Overweight- 25-29.9 Obese- 30-34.9 Severe Obese- 35-39.9 Morbidly Obese- 40- < BMI Calculation: [152 (70) 2 ] 703 21.81

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New vs. Old Food Pyramid Too many carbohydrates= FAT In 2011, the United States Department of Agriculture changed the 1992 food pyramid to my plate. My plate stresses the importance of having a well portion diet

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Mistakes about Dieting Do NOT skip any meals, especially breakfast The idea of skipping meals to lose weight unhealthy. If you skip meals during your diet you A) can cause hypoglycemia B) will have malnutrition C) will affect how you function during your daily active

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2 Key Requirements for a Successful Diet 1)Positive attitude 2) Have a plan +

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Key Foods to have in your diet 1) Fruit 3-5 servings daily 2) Vegetables 3-5 servings daily 3) Protein (Chicken, fish, eggs etc) 2-3 servings daily 4) Whole grains 3-5 servings daily 5) Water 8-12 cups daily

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Foods to Stay Away From Anything that says diet High carbs High fats Oils, sat. fat, trans fat Frozen diet meals- high in sodium Fast food High sugars

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Keep Track of your Day When you keep track of your food/calorie intake, you will get better results because You will know when you consume too much Learn how to control calories Avoid from binge eating (over-eating)

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Keep Track of your progress Do a weekly weigh in because You can see what youre doing right/wrong It will help motivate you Gives you statistical proof of your results

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Have 6 Healthy Meals a day Males- Around 1,800-2,200 depending on height/weight/ workout regimen Females- Around 1,200-1,600 depending on height/weight/ workout regimen

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Successful and Unsuccessful Diet Plans Successful Low fat and low carb diet with high protein and high exercise Unsuccessful Fad diets such as the cottage cheese diet, the 17 day diet, south beach diet. You may get quick results but they wont last

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Successful Diet Supplements Successful EAT HEALTHY AND EXERCISE! THERE IS NO MAGIC PILL! MAGIC PILL! Unsuccessful Hydroxcut Alli HCG Dexatrim Max Slimquick Etc, Etc, Etc

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Importance of Vitamins Why do you need them? They reinsure your body gets exactly what it needs They help your body recover faster Besides nutrition reasons, they keep you generally healthy

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Best and Worst Exercise Plan Best High cardio and weight training Example: hour on elliptical then a 20 minute arm workout circuit Worst All cardio with no weight training Too much cardio actually builds fat

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There is NO Miracle Pill Diet pills are filled with empty promises You may see short term results Not good for heart or liver Can cause serious illness or death

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Avoid consumption of Tabaco and Alcohol Tabaco Slows you down Makes you less motivated Affects your lungs which affects your workout Alcohol Extra calories Its a depressant- slows you down Ruins the past 72 hours of your workout

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Dangers of Obesity Diabetes High blood pressure Sleep apnea Death

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Importance of Sleep while Dieting Allows you to recover Gives you energy Keeps you from over eating

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Importance of Water Helps maintain body fluids Water helps maintain bowel functions Energizes muscles for workouts Keeps you hydrated Zero calories