Eat Well, Exercise Well & Live Well

Eat Well, Exercise Well, Live Well.Isabella CamargoEat Well, Exercise Well, Live Well.Isabella Camargo

What you will learn today:

Positive Action vs Negative ActionMy PyramidFood GroupsExercise

Did you know…?

40 g of Sugar

35 g of Sugar

One can of Coke

contains:

One bottle of Gatorade contains:

Did you know…?Real Fruit BEATS Fruit Juice

1 Medium-Sized Apple

60 Kcal

3g of fiber

Helps you feel more satisfied

1 cup (8oz) of Apple Juice

110 Kcal

No fiber

Does not fill you up

Getting into Positive Action

Getting into Negative Action

Good Nutrition Each color represents a food group, which ones are they? GrainsVeggiesFruitsFatMilkMeat & Beans

My Pyramid

GrainsServings Daily:

5-6 servings daily Half of grain servings should bewhole wheat

Good source of fiber: >3 grams of fiber per serving

Choose: High-fiber cereals, oatmeal Whole-wheat tortillas, pasta, bread, crackers, brown rice

1 serving of the grain group: 1 slice, 1 cup (cold) or 1/2 cup (cooked)

Veggies Servings Daily: 2-3 servings dailyBenefits: Provide vitamins, minerals, and

fiber How veggies can be used: Fresh, frozen, or canned Raw or cooked Include at meal times and as

snacks Think color!

FruitsServings Daily: 2-3 servings daily

Benefits: Provides vitamins, minerals, and

fiber How fruits can be used: Fresh, frozen, or canned Include at meal times and as

snacks Avoid juices Think color!

MilkServings Daily: 3 servings dailyBenefits: Provides protein and calcium

needed for strong bones and teeth How milk can be used:

Use low-fat or fat-free dairy product Lactose intolerant: use lactose-free

milk or soy/rice milkSources: Milk or yogurt, 1 1/2oz of natural

cheese, or 2oz of processed cheese

Meat and BeansServings Daily: 5-6 servings daily

Best choices Lean cuts (loin or round) Skinless chicken or turkey Fish Plant protein

Choose healthy cooking methods Bake, broil, grillSources: 1oz of lean meat, 2 egg whites, 1 Tbsp. peanut butter, 1/4 cup cooked beans, lentils, peas.

Fats Provide the body with essential fat Have more calories than any other

food group Choose foods: < 3 grams of fat per

serving Servings Daily: 6 tsp

FatsHealthy FatsPolyunsaturated

OK fat choices Vegetable oils

(soybean, corn, sunflower), flaxseed, walnuts, fish (omega-3 fatty acids)

Monounsaturated Best fat choices Avocado, peanut

oil, olive, canola oil, almonds, pecans, pistachios

Unhealthy FatsSaturated

Bad fat choicesWhole-milk dairy products, butter, lard, snack foods, fried foods

Trans fatAvoid this fatCookies, crackers, chips, donuts, pastries, hard margarine, fried foods

How your plate should look

ExerciseAerobic: Improve the Circulatory System Repetitive Use large muscles Burn calories

Anaerobic: Strength Training

Increase muscle size and tone

Flexibility Flexible joint: greater range of motion Decrease resistance in tissues

Less energy Less injuries

Muscular relaxation

Any Questions?