Nutrition and Exercise

Essential Nutrients• Carbohydrates

– Provide energy– Found in fruits, vegetables, grains, sugars, pasta

• Fats– Stored energy– Found in Dairy, Meat, Egg yolks

• Proteins– Build many important body structures (including muscles)– Found in meat, dairy, egg whites

• Vitamins– Important for immune system– Found in fruits, vegetables

• Minerals– Important for building bones and chemical reactions in the body– Found in all types of foods (Calcium – dairy, green vegetables, Iron – meat, Potassium-

bananas)• Water

– Essential for many life process (temp regulation, blood component, waste removal)

Food Pyramid• Recommended different types of foods for a balanced diet with

proper nutrition– Grains– Vegetables– Fruit– Milk– Meat and Beans– Oils

• The number of servings each person requires will vary

“Good Choice” Foods

• Leafy green vegetables (high in minerals and vitamins)

• Lean Proteins• Complex carbohydrates (whole grains, fiber)

Nutritional Requirements For Women

• High calcium intake to prevent osteoporosis• Regulate protein intake (too much protein

puts you at risk for osteoporosis)• Intake enough iron to prevent anemia• Eat a low fat diet to prevent heart disease• Limit alcohol and caffeine consumption

Nutritional Deficiency

• Rickets – vitamin D deficiency, leads to bone softening

• Scurvy- vitamin C deficiency, leads to loss of teeth

• Osteoporosis – Calcium deficiency, leads to fragile/ weak bones

Obesity

• Body Mass Index of 30 or higher– For the average adult a BMI of 30 is about 30

pounds above your ideal weight– Risks include heart disease, high blood pressure,

stroke, Type II diabetes, arthritis, cancer and many other disorders

Exercise

• Benefits:– Reduce stress– Burns calories– Health benefits • Lower blood pressure, maintain a healthy weight, burn

fat

Types of Exercise• Aerobic

– Requires oxygen– Strengthens cardiovascular system– Can be performed for extended time periods.– Tends to use more slow twitch muscles– Examples = running, biking or swimming for an extended time period

• Anaerobic– Without oxygen– High intensity exercise performed for short periods– Tends to use more fast twitch muscles– Examples = weight training, sprinting

Exercise Requirements for Women

• Regular, weight bearing exercise will strengthen bones and reduce risk for osteoporosis

• Regular aerobic exercise will promote cardiovascular health and reduce risk of heart disease.

• Weight lifting is important for toning muscles and burning calories

Too much exercise?

Leads to injury and illnessCan reduce muscles instead of building musclesCan lead to poor athletic performance

Allow your body recovery time after difficult workouts