You Are What You Eat – The Benefits of

Healthy Eating and ExerciseBy: Amanda Thompson

Table of ContentsWhat Are Healthy Eating Habits?

What is a healthy diet and why is it important?Healthy eating tipsReview

Benefits Of A Healthy DietTop 10 reasons a healthy diet is beneficialFood mythsReview

The Power of ExerciseBenefits of a regular exercise regimen Some tips to followReview

What Is Considered To Be A Healthy Diet?

Most people assume eating a little of each of the major food groups a day is a healthy diet;

however just because your daily food intake is from various food groups doesn’t always make it a healthy one. The majority of the food we need

to consume should be fruits, vegetables, and whole grains. The remaining amount should

come from lean meats, fish, poultry, and/or low-fat dairy products. These combinations help

ensure our bodies are receiving the necessary nutrients needed to function properly on a daily

basis.

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Healthy Eating TipsSubstitute whole wheat pasta for your regular spaghetti.Whole wheat bread crumbs or cereal are a great substitute for breading chicken or fish.Trying vegetables that are in season are great for keeping variety throughout the year and they are often cheaper.When buying canned fruit, be sure to purchase products stored in fruit juice or water instead of syrup.Raisins are a good cure for the sweet tooth cravings.

Remove the skin from your chicken before you cook it.Peas and beans are a delicious source of protein, and are used for foods such as hummus and tofu.Use non-stick cooking sprays instead of oils.You should avoid eating more than 4 egg yolks per week.Steaming, baking, or grilling is a much healthier option than frying your food.

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True or False??Frying is healthier than baking.

FALSE

Canned fruit should be stored in syrup rather than water or fruit juice.

FALSE

Substituting whole wheat bread crumbs or cereal is a healthier choice than regular breading.

TRUE

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Reasons A Healthy Diet Is Beneficial

1. Eating a diet that with large quantities of fruits and vegetables can help to reduce the risk of Type II Diabetes.

2. Fruits and vegetables naturally do not contain cholesterol, and are low in fat and calories.

3. Diets high in whole grains help to manage weight gain and/or loss.

4. Whole grains have dietary fiber that reduces blood cholesterol levels as well as lowers the risk for heart disease.

5. Eating a diet high in vegetables and fruits can help to reduce the risk of developing kidney stones and decrease bone loss.

6. A diet rich in potassium (bananas have high levels of this) help to maintain a healthy blood pressure.

7. Whole grains contain magnesium, which builds bones and lowers the risk of heart disease.

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Common Food Myths

Choosing healthy food is boring and very limited.Healthier foods are more expensive than other foods.If a child refuses to eat his/her fruits and veggies, it is best to not make them and never serve those items again.It is okay to skip breakfast.Dried fruit doesn’t count towards your 5-a-day.Avocados are not a healthy choice.All fat is bad for you.

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ReviewDiets high in whole grains help with weight management.

TRUEIs it okay to skip breakfast?

NOPotassium is not a nutrient valuable is maintaining healthy blood pressure.

FALSEDried food is included in your 5-a-day.

TRUE

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The Power of…….

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Benefits and Tips For ExerciseBENEFITS

• Even small increments are proven to lower the risk of death.

• Aerobic exercise significantly improves the bodies sensitivity to insulin for people with Type I and II diabetes.

• Exercise helps people lose and maintain weight.

• Regular exercise helps to improve joint stiffness for people with arthritis.

• People who participate in physical activities on a regular basis have and average of 5 fewer sick days per year.

• Movement melts away stress.• Exercise boosts brain power.• Exercise gives you energy.

TIPS• Take the stairs instead of the elevator.• Park in the back of a parking lot; you

will have to walk further to get inside but the extra steps taken will pay off in the long run.

• Do a squat every time you pick something up instead of bending over to reach it.

• When stuck at a traffic light, tighten your butt and thigh muscles and release as many times as you can before the light turns.

• When standing in a long line, lift one foot an inch off the floor and hold, switch to the other leg after a few minutes.

• Drink lots of water!

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True or False??

Exercise is not good for people with arthritis.

FALSE

Exercise boosts brain power.

TRUE

Exercise tremendously helps people with Type I and II diabetes.

TRUE

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References• Eating Right, A Healthy Diet. Healthy Forms, Living the Healthy Life.

Retrieved February 02, 2010. http://www.healthyforms.com/eating-right/index.php

• 17 Eating Habits to Avoid for a Healthy & Happy Life! Health Watch Center. May 08, 2008. Retrieved February 02, 2010. http://www.healthwatchcenter.com/2008/05/17-eating-habits-to-avoid-for-a-healthy-happy-life/

• Benefits of Exercise, What Are the Specific Benefits of Exercise? Whole Fitness-Your Complete Guide. Retrieved February 02, 2010. http://www.wholefitness.com/exercisebenefits.html

• Health & Fitness, The Incredible Benefits of Regular Exercise. WebMD, 2007. Retrieved February 02, 2010. http://www.webmd.com/fitness-exercise/benefits-of-exercise?page=2

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