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The Healthy Body: Nutrition and Exercise
Katie DigmanDeidre Dillman
Our objective to provide information on the
importance or proper nutrition and adequate physical activity.
We will also discuss the positive effects that each of these topics has on the mental and physical health of our children.
Objective
Standard 3 Standard 5 Standard 7
National Health Standards
1. A cola drink is not a very good thing to drink before bedtime because of an ingredient called _____ that may keep you awake. a. Water b. Caffeine c. Sodium d. Potassium
2. Of the following breakfast items, which is the most healthy? a. A doughnut b. Bacon and eggs c. A bagel with cream cheese d. A bowl of whole grain cereal with skim milk
Test Your Knowledge
3. Of the following snack items, which is the least healthy? a. French fries b. Air popped popcorn c. An apple d. Raisins
4. What does calcium do for the body? a. Improves eyesight b. Builds strong bones c. Repairs muscle tissue d. Aids flexibility
Test Your Knowledge
5. From which food group should you get most of your food? a. Fruits b. Vegetables c. Milk d. Grains
6. How many servings of vegetables should you get every day? a. 1- 2 b. 2-3 c. 3-5
Test Your Knowledge
7. Iron is important because: a. It keeps the kidneys functioning b. Prevents infections and anemia that can make you feel
tired c. It helps balance blood sugar levels d. It builds strong bones
8. Orange juice is good for you because it contains plenty of vitamin _____. a. A b. B-12 c. C d. D
Test Your Knowledge
9. How many minutes of exercise do children need? a. 5-10 minutes b. 15-30 minutes c. 30-60 minutes d. 60 minutes or more
10. The serving label tells you which of the following? d. the cost of the item e. the nutritional amounts of the food you served c. the temperature to cook it d. how it tastes
Test Your Knowledge
NUTRITION
Good nutrition or health means giving the
body the key nutrients it needs; the carbohydrates, proteins and fats in the right amounts and at the right times.
For growing children this means also providing all the essential vitamins and minerals that they need for optimal growth and development.
What is Good Nutrition?
1.Don’t skip meals
2.Drink water.
3.Eat lean protein.
4.Choose more whole grains.
5.Eat more vegetables and fruits.
6.Exercise
Six Tips for Proper Nutrition
Portion size is the amount of food typically eaten.
Portion sizes change based on a child's age. Offering children too many servings or servings that are too large for them can lead to overeating.
For both meals and snacks, portion control is important, as well as the relative amounts of key nutrients including low GI carbohydrates and good quality proteins. Keeping saturated, or bad fat as low as possible is key to good nutrition and portion control as well.
Portion Control
Nutritional labels indicate the amounts of calories and the nutritional
amounts of the food you are served . The information shown in these labels is based on 2,000 calories a day You may need to consume less or more than 2,000 calories depending
upon your age, gender, activity level.Girls (4-8) Boys (4-8)-1200 calories -1400 calories
Girls (9-13) Boys (9-13)-1600 calories -1800 calories
Girls (14-18) Boys (14-18)-1800 calories -2200 calories
Nutritional Labels
There are seven main types of nutrients that
the human body requires in order to maintain proper health.
It is important for all seven of these nutrients to be consumed on a daily basis in order to build and maintain health.
Poor health is generally caused by imbalanced nutrition.
Eating Right Every Day
The Food PyramidSteps to a healthier you
GRAINS VEGETABLES FRUITS OILS/FATS Dairy Protein
Whole grains are a heart healthy food, and are an essential component of every child’s diet.
Whole grains contain fiber and complex carbs that satisfy children’s appetite for long periods of time and help kids maintain a healthy weight.
Whole grains also contain an abundance of B vitamins, minerals and other essential nutrients that help kids build muscles, bones and important cognitive skills.
Whole wheat bread, English muffins, oatmeal, some pastas, and crackers
Grains(6-10 servings)
The nutrients in vegetables are vital for health and maintenance of your body.
Eating a diet rich in vegetables may reduce risk for stroke, certain cancers, cardiovascular diseases and type-2 diabetes.
The high levels of potassium in vegetables may reduce the risk of developing kidney stones and help to decrease bone loss.
Carrots, cucumbers, tomatoes, celery, peas 3-5 servings a day
Vegetables
Most fruits are naturally low in fat, sodium, and calories.
Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, and vitamin C
Eating a diet rich in fruits as part of an overall healthy diet may protect against certain types of cancers, just as vegetables do.
Apples, bananas, strawberries, grapes, kiwi, pears 2-4 servings a day
Fruits
Fat is an important part of a healthy diet. Some fats are better than others. Saturated fats
increase blood cholesterol. Mono-unsaturated and polyunsaturated fats tend to lower blood cholesterol. Trans fats are potentially harmful and are used to make baked products, pies, cakes, biscuits and buns.
Olive oils, omega-6 & 3 fats, and fish oils (good fats) Vegetable oils, butter, margarine (bad fats) Consume the ‘bad’ fats sparingly.
Oils
Dairy products are especially important to bone health during childhood and adolescence.
High-calcium and dairy food intake throughout life is an important factor in building strong bones and reducing the risk of fracture from osteoporosis as we age.
Milk, yogurt, cheese 2-3 servings a day
Dairy Products
Prepare instant or canned soup with fat-free
milk instead of water, and fill it with fresh, frozen or canned vegetables.
Mix granola with a high-fiber, whole-grain cereal, and top it with low-fat milk.
Dip fresh fruit in frozen yogurt. Substitute low-fat plain yogurt for mayonnaise
in tuna, egg or potato salad.
Ways to get more dairy in your diet
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.
B vitamins found in this food group serve a variety of functions in the body.
Iron is used to carry oxygen in the blood Meat, poultry, fish, dry beans and peas, eggs,
nuts, and seeds supply many nutrients. 2-3 servings a day
Protein Foods
A product is high in sugar if it contains 15g or
more of sugar. A product is low in sugar if it contains 5g or less.
Watch out on the ingredients list for other words used to describe sugar, such as sucrose, glucose (syrup), fructose
The higher up the ingredients list they come, the higher in sugar the foods are.
Eat occasionally.
Sweets
Fruit salad with a variety of fruit makes a great
dessert. Try adding a handful of dried fruit, such as raisins,
apricots, figs or prunes instead of chips or cookies. Instead of cakes, chocolates and biscuits, try
scones, currant buns (without icing) and fruit bread. Make sure that your child gets enough calcium by
adding a slice of cheese, yogurt (preferably sugar-free or low in sugar) or rice pudding, choosing low-fat versions where possible.
Healthy Snack Ideas
PHYSICAL ACTIVITY
Physical activity simply means movement of
the body that uses energy. Walking, gardening, climbing the stairs,
playing soccer, or dancing, are all good examples of being active.
Children should get at least 60 minutes of moderate and/or vigorous physical activity a day.
http://vimeo.com/15883729
Physical Activity
Moderate physical activities: Walking briskly (about 3 ½ miles
per hour) Bicycling (less than 10 miles per
hour) Gardening (raking, trimming
shrubs) Dancing Golf (walking and carrying clubs) Canoeing
Moderate vs. Vigorous Activity
Vigorous physical activities:
Running/jogging (5 miles per hour)
Walking very fast (4 ½ miles per hour)
Bicycling (more than 10 miles per hour)
Heavy yard work, such as chopping wood
Swimming (freestyle laps)
Basketball (competitive)
Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children Feel less stressed Feel better about themselves Feel more ready to learn in school Keep a healthy weight Build and keep healthy bones, muscles and
joints Sleep better at night
Health Benefits of Physical Activity
Children are less likely to become overweight and will
have better control of their body fat. Children develop stronger bone structure and muscle
structure. A stronger immune system Exercise increases the blood flow to all body tissues,
including the brain. Strengthens the entire cardiovascular system,
including the heart and lungs Children increase their over-all fitness through
exercise.
Physical Health
Exercise enhances the brain’s metabolism. Active children have the ability to concentrate
much better, even at the end of a long school day.
Studies report that exercise decreases anxiety, reduces depression, and improves mood and outlook in children.
Perhaps most importantly, physical activity develops children’s self-esteem and confidence.
Mental Health
Exercise Circuit
45 seconds at each stationhttp://www.youtube.com/watch?v=yH1Cv7pv4-4&feature=related
http://www.oxyfresh.com/news/ha_nutrition.asp http://www.livestrong.com/article/408292-what-are-the-benefits-of-frui
ts-vegetables-for-kids/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fats_and_oils
http://nurse-practitioners-and-physician-assistants.advanceweb.com/Sharedresources/advanceforNP/Resources/DownloadableResources/NP060108_p28PatInfo.pdf
http://www.choosemyplate.gov/food-groups/protein-foods-why.html http://
www.goodtoknow.co.uk/recipes/276584/Healthier-alternatives-to-sweets
http://www.takethemagicstep.com/coaching/families/training-exercise/benefits-of-exercise-for-children/
http://www.livestrong.com/article/224234-what-is-the-recommended-caloric-intake-for-children/
Resources