Healthy Eating and Good Food Understand the need for Energy and

Nutrients Don’t Skip Meals – Especially Breakfast Exercise and Activities Drink Plenty of Fluids – especially Water Understand the need for vitamins Maintain a “healthy” weight for your

body

Guide your food Guide your food choices with the help choices with the help from the “Food Guide from the “Food Guide Pyramid”Pyramid”

A well-balanced diet A well-balanced diet coupled with regular coupled with regular exercise is a exercise is a successful successful combination to help combination to help keep your body fit.keep your body fit.

should be based on:

•energy needs per person – different for everyone

•food preferences and individual tastes

•Nutrient guidelines as represented on the food pyramid.

Korean Bulgogi (Beef BBQ)Pasta (Different types)

To be fit you should maintain a healthy weight.

•Extra activity requires extra calories.

•Children and teens need more calories than adults.

•Taller and bigger people need more calories than shorter and smaller people.

•How much is a “healthy” weight?

•Based largely on genetics and family history

•Muscle weighs more than fat

•Body Mass Index – really a better way to judge

are used by the body for energy, growth, repair and cellular needs.

Nutrient Function

FATS

Provide the body with a stored form of energy, warmth and insulation for body organs.

CARBOHYDRATES

Provide the body with an immediate source of energy.

PROTEIN

Helps the body grow, makes muscles strong and repairs body tissues.

VITAMINS

AND

MINERALS

Help to release energy and help the body perform many functions including: fighting infections and making strong bones and teeth.

The following guidelines may be used toward better nutrition. No guidelines can guarantee health or well-being, but they may give you the start you need.

•Eat a variety of foods.

•Maintain a “healthy” weight for your body.

•Avoid eating too much saturated fat and cholesterol.

•Eat enough foods with adequate starch and fiber.

It may seem unbelievable, but when you sleep, your body burns up over half of your energy.

If you don´t eat breakfast, your body automatically goes into starvation mode and will begin to store away the energy you do eventually consume.

37%

63%

Exercise is not only good to help lose weight and keep you in shape and lose weight, but it also helps to increase your metabolism, so you will feel more energetic.

There is an increasing There is an increasing prevalence of obesity, prevalence of obesity, cardiovascular disease, cardiovascular disease, diabetes and some diabetes and some cancers in this country cancers in this country due to poor physical due to poor physical health. health.

Establishing a healthy Establishing a healthy lifestyle is your primary lifestyle is your primary and best prevention and best prevention against many of these against many of these conditions.conditions.

Experts say just 30 minutes of Experts say just 30 minutes of activity three to four days per activity three to four days per week will help you stay week will help you stay healthier. healthier.

Exercise will make you feel Exercise will make you feel better, improve your health and better, improve your health and help you perform at your best help you perform at your best every day.every day.

Best of all, it is never too late to Best of all, it is never too late to start.start.

There are many ways to There are many ways to exercise every day without exercise every day without going to the gym or to a going to the gym or to a fitness club. Here are a few fitness club. Here are a few ideas:ideas:• Park farther away from work, the Park farther away from work, the

grocery store, or the shopping mall.grocery store, or the shopping mall.• Take your dog for a 20-30 minute walk Take your dog for a 20-30 minute walk

every other day.every other day.• Add exercise into your weekend plans.Add exercise into your weekend plans.• Use the stairs instead of the Use the stairs instead of the

elevator/escalator.elevator/escalator.

Here are just a few: Capacity of lungs increases. Heart muscle grows stronger. Promotes strong and healthy

bones. Increases intellectual

capacity and productivity. Antidote for emotional

disturbances – a.k.a. stress. Realistic way to lose weight.

In our busy lives, many people opt for fast food or ready meals due to the lack of time for cooking. These meals contain very few vitamins or minerals, which are essential for our bodies.

To compensate this you might have to consider taking a multi-vitamin that would cover all your basic needs in regards of your vitamins intake.

The best solution is to eat a good diet

Statistics show that 70 percent of American adults are overweight. This fact alone says that we should all lose weight to stay healthy.

Losing weight is not as hard as it looks. The simple act of changing processed foods, sodas and sugar-laden products with fresh foods and produce can help you loose several pounds.