THE HEALTH MAGAZINE: A GUIDE TO FITNESS & WELLNESS
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- Module 7: Nutrition
- NUTRITIONHEALTHY - FOOD CHOICES - UNHEALTHYSOCIETY - INFLUENCES - FAD DIETS
- Hey there! Can you believe we are already at our last topic! For our last topic, I gladly introduce you to nutrition. Over the course of this magazine, I have talked about your total wellness, SMART goals, health and fitness assessment, physical activity choices, and lifestyle guidelines, but I haven't talked about your nutrition.Nutrition is a process of providing our body with food that is necessary for our health and growth. Nutrition also revolves around the topics discussed. Having a healthy nutrition allows you to participate in numerous physical activities, which has been the center of all the previous topics. However, if you don't take good care of your nutrition it can negatively impact your overall wellness, goals, health and fitness, physical activities, and lifestyle guidelines. Okay, enough of me talking. Go on and learn about nutrition!
- Module 7: NutritionFood ChoicesLesson 1: Introduction to Nutrition
- Havinga healthy lifestyle means having a healthy eating habit. A healthy eating habit indicates you have good nutrition and a good nutrition requires that the proper balance and amount of important nutrients are acquired from different food combinations. Growing positive or negative factors will interfere with your relationship with food. These includes availability of the different types of food, social environment surrounding meals, and most commonly the taste, smell, and texture of the food. Part of growing up is transition from a child to a young adult. This means you will face difficulties, such as stress or stress eating,peer pressure, that may impact your eating habits. Yet with the ability to think critically and make good choices, you can continue having a healthy lifestyle and healthy lifestyle choices as you move into adulthood. That in turn benefits each and every topic we learned in the past weeks!
- INTRODUCTION TO NUTRITION
- Module 7: NutritionFood ChoicesLesson 2: Obesity
- Health problems that occur in obesity overeating:Excess CholesterolHeart DiseaseCertain CancersStrokeBreathing ProblemsType 2 DiabetesHigh Blood PressureSleeping Issues
- WHAT IS OBESITY?
- A condition involving excessive storage of body fat and accumulation that can increase the risk of health problems.
- OBESITY
- OBESE
- Your body weight is 20% higher than your supposed body weight.
- Rememberthat you can beat obesity by having a regular exercise routine along with healthy eating habits!
- WHAT CAUSES OBESITY?
- Lack of doing physical activity plus having a poor diet (simple carbohydrates and sugar, and high in saturated fats) equals obesity. Genetics also has a role when it comes to obesity.
- NUTRITION - MODULE 7(All sources came from Canvas Module 7 all pictures came from StoryBoardThat pictures)
- Module 7: NutritionFood ChoicesLesson 3: Healthy vs. Unhealthy
- UNHEALTHY NUTRITIONAL CHOICES Watch out and avoid foods that have "empty calories", high amounts of saturated fats and trans-fats, and high fructose corn syrup.
- HEALTHY VS. UNHEALTHY
- HEALTHY NUTRITIONAL CHOICES - Choose nutrient dense foods, when selecting healthy foods. These kind of foods have a high vitamin and mineral content. Some examples include: vegetables, nuts, beans, seeds, and whole grains.
- *REMINDER* If you want to maintain your weight, start making healthy lifestyle choices, and/or, begin healthy eating habits, ways to do those are monitoring your caloric balance, eating full and complete meals, and checking the nutritional label of the food you are consuming.
- Module 7: NutritionInfluencesLesson 4: Society and Obesity
- FOOD ADVERTISEMENTS - Marketing companies advertise appetizing yet unhealthy foods to influence people into choosing them. They use techniques that appeals to the audience and creates peer pressure causing for them to choose an unhealthy food than a healthy one.
- SOCIETY AND OBESITY
- COST OF HEALTHY FOOD - Houses, gasoline, movie tickets, and almost everything has become more expensive, including food. A study collected data in the year 2000-2011 and found that it cost a person for a 2000 calorie per day diet to pay $1.50 more per day to eat healthy foods than unhealthy foods.
- Having a poor nutrition doesn't necessarily mean obesity.Under-eating is another factor or problem associated with poor nutrition. The health problems that come with it are anemia, trouble regulating body temperature,and heart irregularities.
- Module 7: NutritionInfluencesLesson 5: Fad Diets
- ATKINS - Eating high proteins and high fats, but limits the intake of carbohydrates.
- FAD DIETS
- KETO - Diet that consists of eating very low- carbohydrate and high-fat foods
- Majority of fast food and prepared foods comes in bigger sizes that an average person needs to consume, this is also known as portion distortion. Portion Distortion is the growing portion sizes of prepared foods that consumers consider an appropriate amount. To help visualize the portion sizes of specific foods household items can be used.
- FOODS THAT CONTAIN HIGH AMOUNTS OF SATURATED FATS: Whole milk, butter, cream, cheese, and fatty meats.FOODS THAT CONTAIN HIGH AMOUNTS OF TRANS-FATS: Frozen pizza, snack foods, fast food, and other processed foods.
- HIGH FRUCTOSE CORN SYRUP Breakfast cereals, canned fruit, juice, candy, and soda have a sweet additive that leads to diabetes blood sugar diseases.
- EMPTY CALORIES - Food and beverages with with low or no calories still have little amounts of nutrients that need to be broken down and digested.
- Recommended ranges for all three are:1. 20-35% calorie intake of fat.2. 45-65% calorie intake of carbohydrates3. 10% calorie intake of proteins
- When choosing the healthy foods you are eating, check to make sure that you are getting enough fat, protein, and carbohydrates.
- Society tends to choose unhealthy food options. Reason being,they are found everywhere. From grocery stores to vending machines to special events, unhealthy food is always an availability. Even though healthy foods are becoming more open,food advertisements and money are still an issue. This in turnleads your body to not function properly and soon affect yourtotal wellness. So please choose wisely with your food choices!
- Food products that are advertised the most: 1. Soda and fruit flavored drinks with high fructose corn syrup2. Pesticide laden food3. High sodium snacks4. High sugary cereals5. Foods filled with preservatives coloring, dye, and flavorings
- If you want to switch to a healthier diet, but at the same time stay on budget there are ways to do so. Protein, such as chicken, beef, dry beans, and soy foods. keeps you healthy and at the same time has affordable prices. Even healthy dairy foods, like skim milk and low fat yogurt, can be the same or cheaper than unhealthy dairy options.
- Hello
- TAPEWORM - Being able to eat any kind of food, but must swallow a tapeworm afterwards. The tapeworm eats the foods you consume.
- FAD DIET - An unhealthy and unbalanced diet that promises people a quick way of losing weight without the need of exercising. The list above are examples of fad diets.
- RAW FOOD - A diet where only raw food is consumed, foods that are processed or cooked are unacceptable.
- GRAPEFRUIT - Is believed it contains fat-busting enzymes, so every meal is required to either be grapefruit or grapefruit juice.
- CABBAGE SOUP - One whole week of eating fat-free cabbage soup for 2-3 times a day along with bananas, skim milk, and other low-calorie foods.
- Even though it seems tempting and easy, it's harmful to your health. Fad diets restrict certain foods resulting for these health risks:
- HUMAN CHORIONIC GONADOTROPIN (HCG) - 500 calories a day is consumed with HCG. HCG is a hormone promoted as a powerful appetite suppressant.
- ALKALINE - Fresh fruits and vegetables, seeds, and nuts are consumed except for sweets. caffeine, alcohol, meat, dairy, and artificial and processed foods.
- PALEO - Consuming foods similar to what cavemen ate during the Paleolithic era.
- LEMON DETOX - 1-2 weeks of consuming lemon juice based mixture while not eating any solid foods.
- - Dehydration- Headaches- Nausea- Weakness- Fatigue- Constipation- Inadequate vitamin and mineral intake
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