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Nutrients That Provide Energy
Fat, Carbohydrate and Proteins. They are referred to as macronutrients.
Carbohydrate
Main source of energy, comes in two types; simple and complex
Protein
The group of nutrients that build, repairs and maintains body cells; they are the building blocks of your body.
Amino Acids
During digestion, your body breaks protein down into simpler substances called __________ which your small intestine can absorb.
Complete Protein
Foods that contain all nine essential amino acids.
Incomplete Protein
Foods that contain some but NOT all amino acids
Fat
Is contained in animal products and some plant products, such as nuts and vegetable oils. It is necessary to grow and repair your cells; it dissolves certain vitamins and carries them to your cells.
Saturated Fat
Is solid at room temperature and comes mostly from animal products such as lard, butter, milk and meat fat.
Unsaturated Fat
Is liquid at room temperature and comes mostly from plants such as sunflower, corn, soybean, olive, almond and peanut.
Trans-fatty Acids
Is created through a process that makes unsaturated fat solid at room temperature - such as for example, margarine.
Nutrients that DO NOT Provide Energy
Minerals, Vitamins and Water have no calories and provide no energy, but they all provide a vital role in staying fit and healthy. Minerals and Vitamins are also called Micronutrients.
Minerals
Are essential nutrients that help regulate the activity of your cells. They come from elements in the earths' crusts and are present in all plants and animals.
Vitamins
The human body needs these for growth and repair of your body's cells.
Water
The single most important nutrient. It carries the other nutrients to your cells, carries away waste, and helps regulate your body temperature.
MyPlate
Looks like a plate and contains colored areas representing the basic types of food - grains, vegetables, fruits, and protein sources - that your typically put on your plate.
Ideal Diet
Dietary guidelines emphasize that no single diet is best for all people. The exact amount of food should be consumed from each food group depends on factors such as age, sex and activity level.
Avoiding Empty Calories
Minimize your consumption of foods high in empty calories. Examples include cake, candy, donuts, drinks with added sugar (including soda and many energy and sport drinks), processed meats (such as hot dogs, bacon and sausage), ice cream made with real cream and added sugar, and condiments such as ketchup and mayonnaise.
Creeping Obesity
Weight gain that is gradual.
Oils
Is fat that is liquid at room temperature. They do not constitute a separate food group, but they do provide important nutrients.
Servings and Serving Size
We need to eat appropriate amounts of macro/micronutrients from the five food groups. Teenage boys typically need 2500-3000 calories per day and teenage girls need 2000-2500.
Be Active to Balance Calories
To maintain a healthy body composition throughout your life, you must balance the calories you take in with the calories that you expend.
FIT Formula for Nutrition
Frequency - eat three meals a day. Intensity - the number of calories you consume daily should fall within your suggested range. Time - eat meals at regular intervals , such as morning, noon and evening.
Servings and Portions
A serving is the recommended amount and a portion is the amount of food you put on your plate.
Food Labels
Reading and understanding these labels can help you plan your diet and shop for healthy foods. There are six steps (servings, calories, nutrients that should be limited, carbs and protein, micronutrients and the footnote ) that you should become familiar with.
Common Food Myths
Skipping meals, food supplements, high protein diets, fat limiting diets, low calorie diets are may all be misleading in terms of weight loss.
Nutrition Tactics and Advertising
Be aware that some food manufacturers may use strategies to sell food specifically to children and teenagers.
Eating Before Physical Activity
Allow extra time between eating and vigorous activity, reduce meal size before competition, avoid snacks high in simple sugar and make sure to drink water before, during and after activity.
Stress Management Pyramid
Step 1 - Identify stress and stressors in your life; Step 2 - Identify causes of stress; Step 3 - Understand the causes of stress; Step 4 - Learn coping skills; Step 5 - Get Help
Stress
The body's reaction to a demanding situation.
Stressor
Something that causes or contributes to stress.
General Adaptation Syndrome
Step 1 - Alarm Reaction; Step 2 - Stage of Resistance; Step 3 - Stage of Exhaustion
Eustress
Positive stress
Distress
Negative stress
Causes of Stress
Physical, emotional and social stressors.
Coping
Attempting to deal with problems, and coping skills and techniques that you can use to manage stress and address problems.
Physical Coping
Do regular physical activity, reduce your breathing rate, reduce muscle tension, rest in a quiet place, eat a nutritious and well balanced diet, get enough sleep and pay attention to your body.
Intellectual Coping
Problem solving, establish your priorities and tackle one thing at a time, manage your time effectively and reduce your mental activity.
Emotional Coping
Have fun, change the way your think, think positively, try not to let little things bother you and be flexible.
Social and Spiritual Coping
Seek help from friends and family, seek spiritual guidance and seek professional help.
Coping by Avoidance
Pretending that the problem doesn't exist or putting off action to solve it.
Lifestyle
Refers to the way you live.
Controllable Risk Factors
Risk factors you can act upon to change.
Uncontrollable Risk Factors
Risk factors such as age and sex - are not in your control.
Healthy Lifestyle Choices
Regular physical activity, healthy eating and stress management.
Adopting Good Personal Health Habits
This is one way you can prevent illness and promote optimal quality of life.
Avoiding Destructive Habits
Practicing these habits detracts from your fitness, health and wellness. Including distracted driving, smoking and other tobacco use, legal and illegal drug abuse, and alcohol abuse.
CPR
Cardiopulmonary resuscitation
Adopting Good Safety Practices
A number of healthy lifestyle choices can reduce your risk of accidents, including wearing a seat belt, wearing a helmet when riding a bicycle or doing in-line skating, making sure that poisons are properly labeled, installing and maintaining smoke detectors, practicing water safety, and keeping your home in good repair.
Heimlich Maneuver
An emergency procedure to help someone who is choking because food is lodged in the trachea.
Learning other First Aid Procedures
All people should maintain a first aid kit and know how to administer first aid.
Seek and Follow Appropriate Medical Advice
For best results, get regular medical and dental checkups to help you prevent problems before they start.
Physical Environment
Refers to the air, land, water, plants and other physical things that exist around you.
Social Environment
Refers to the settings in which your social interactions take place.
Built Environment
Physical characteristics of your neighborhood.
Healthy Lifestyle Planning
Five steps used to prepare plans for better eating and reducing stress in your life.
Healthy Lifestyle Planning - Step 1
Determine your personal needs.
Healthy Lifestyle Planning - Step 2
Consider your program options.
Healthy Lifestyle Planning - Step 3
Set goals.
Healthy Lifestyle Planning - Step 4
Keep a log and evaluate your program.
Healthy Lifestyle Planning - Step 5
Structure your program and write it down.
Careers in Health, Fitness and Wellness
Physical/Health education teacher, sports management, athletic trainer, strength coach, kinesiology and many others.
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