Nutrition in Physical Activity

Presentations for PowerPoint
Fitness and
Wellness
Skills

Nutrition and
Physical Activity

Module

Open Ended

What is the tittle of this lesson?

Meeting Nutritional Needs

Lesson

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• After studying this lesson, you will be able to

• describe the impact of nutrition on overall wellness;
• describe and categorize nutritious and less nutritious carbohydrates;
• summarize the role of fats and proteins in the body;
• identify and explain how micronutrients are used by the body; and
• analyze how water affects body composition.

Lesson 3.1 Learning Outcomes

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• The type of foods we eat on a regular basis have a direct impact on

our overall wellness.

Nutrition and Wellness

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• Benefits of a healthful diet include

• reduced risks of heart disease and certain cancers;
• maintaining or achieving a healthy weight;
• improved digestion; and
• increased energy levels.

Healthful Diet

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• Food contains nutrients, or substances that are essential for

growth, development, and maintaining life.

• Nutrients help the body

• regulate its functions;
• build and maintain body structures; and
• provide you with the energy necessary to participate in everyday life.

• The two types of nutrients are macronutrients and micronutrients.

Making Healthy Nutritional Choices

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• Macronutrients are the largest amount of nutrients people need to

consume to maintain bodily functions and have the energy needed
throughout the day.

• There are three macronutrients:

Macronutrients

carbohydrates

proteins

fats

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• Carbohydrates are the most common

source of energy found in food.

• Foods that contain carbohydrates

include:

Carbohydrates

Vegetables

Dairy

products
Grains

Fruits

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• Carbohydrates are broken up into two categories:

• simple carbohydrates
• complex carbohydrates

Types of Carbohydrates

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• Simple carbohydrates are sugars found naturally in certain foods, as

well as in refined and processed sugars.

• They are digested quickly and provide bursts of energy.
• Good sources of simple carbohydrates are those occurring naturally

in foods like fruits and milk.

Simple Carbohydrates

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• Foods that contain high amounts of refined and processed sugars

should be limited, such as candy, cake, table sugar, many breakfast
cereals, and soda.

• These foods provide few or no nutrients to the body, and have

empty calories.

Empty Calories

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• Look for added sugars listed as fructose or cane syrup in processed

foods.

• They may make food taste sweeter, but also increase the number of

empty calories.

• Added sugars:

Added Sugars

increase the risk for tooth decay

increase the risk for diabetes;

and

have addictive qualities

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• The recommended daily added-sugar consumption is

• 36 grams or less for males and
• 25 grams or less for females.

• One 12 oz. can of soda has up to 39 grams of sugar.

Recommended Sugar Consumption

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• Complex carbohydrates are starches found in foods such as

• whole-wheat bread;
• beans;
• pasta;
• rice; and
• potatoes.

• They do not digest as quickly, keeping you feeling full for longer.

Complex Carbohydrates

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• Complex carbohydrates are split into two categories:

• dietary fiber
• starch

Types of Complex Carbohydrates

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• Dietary fiber is the part of plant-based foods that the body cannot

fully digest, and are found in

Dietary Fiber

Whole
grains

Legumes
(beans)

Vegetables

Nuts

Fruits

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• Dietary fiber helps

•regulate bowel movements;

•lower cholesterol; and

•control blood-sugar levels.

• The recommended daily amount of fiber to maintain a healthy

weight is

• 38 grams for males and
• 25 grams for females.

Benefits of Dietary Fiber

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• Starches are the most commonly eaten complex carbohydrate, and

are found in

•
Starches can be refined (processed) or unrefined (unprocessed).

Starch

rice;

potatoes;

pasta; and

breads

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• Unrefined or unprocessed starches have more nutrients than

refined starches and are found in

Unrefined Starches

Oats

Rice

Potatoes

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• Refined starches have a lower nutritional value because most of the

nutrients are removed during processing.

• Refined starches are found in

• white bread and
• products made with white flour.

• They contain a high percentage of empty calories.

Refined Starches

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• Finding a healthy balance between simple and complex

carbohydrates will help

• provide the energy you need and
• avoid the negative effects of empty calories.

Finding the Right Balance

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Finding the Right Balance Continued

• Whole foods like fresh fruits, vegetables, and nuts are a good

source of complex carbohydrates.

• Avoid eating processed foods with high amounts of sugars and

refined starches.

• Eat more low-calorie, complex carbohydrates to promote overall

wellness.

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How can you balance your carbohydrate consumption to
promote your overall wellness?
• Avoid eating processed foods with high amounts of sugars

and refined starches.

• Eat more low-calorie, complex carbohydrates.

Point to Ponder #1

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• Proteins are the building blocks for the body’s cells, muscles, skin,

and organs, and aid in

• digestion;
• energy production;
• blood clotting; and
• muscle contraction.

Proteins

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Good Sources of Proteins

Meat

Dairy Products

Nuts

Black beans

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• Experts recommend that teens and adults consume 40–60 grams of

protein per day.

• Protein helps build and repair muscle tissue after physical activity.
• Increased muscle growth will help boost metabolism and burn more

calories throughout the day.

• Not eating enough protein can lead to a weakened immune system.

Recommended Protein Consumption

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• Proteins are made up of smaller chemical units called amino acids.
• Of the 20 total amino acids,

• 11 are produced by the body (nonessential amino acids) and
• 9 must come from other sources (essential amino acids).

• Proteins are divided into two types, depending on if they contain all

nine essential amino acids:

• complete proteins
• incomplete proteins

Types of Protein

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• Complete proteins contain all nine essential amino acids and

include animal-based foods such as

Complete Proteins

meat

poultry

eggs

fish
dairy

products

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• Incomplete proteins lack one or more of the essential amino acids and

include

• legumes;
• tofu;
• nuts and seeds;
• grain; and
• some fruits and vegetables.

• Eating two or more incomplete protein sources together can create a

complete protein.

Incomplete Proteins

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• Fats, or lipids, are a type of nutrient mostly made up of fatty acids

that

• provide energy for muscles;
• absorb nutrients;
• bolster brain and nerve functions; and
• produce important hormones.

Fats

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Fats Continued

• There are three types of fats:

Trans fats

Saturated

fats

Unsaturated

fats

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• Unsaturated fats are usually liquid at room temperature and can be

found in foods such as

• They are healthful fats that your body needs.

Unsaturated Fats

avocados;

olives;

nuts/peanut
butter; and

salmon.

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• Saturated fats are usually solid at room temperature and can be

found in animal products such as

• fatty beef;
• poultry with skin;
• cheese; and
• butter.

• Saturated fats can also be found in baked treats and fried foods.
• Eating too many increases the risk for developing heart disease.

Saturated Fats

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• Trans fats are created when unsaturated fats are altered through

the hydrogenation process, and are found in many processed foods.

• The Food and Drug Administration (FDA) prohibits the addition of

trans fats to foods.

• Eating too many trans fats increases the risk for developing heart

disease.

Trans Fats

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• Choosing healthy fats and reducing or eliminating unhealthy fats

can help develop a healthy body composition.

• Depending on your activity level, you should consume 40–70 grams

of fat per day.

Recommended Fat Consumption

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• Cholesterol is a type of fat made by the body that is present in

some animal-based products.

• There are two types of cholesterol:

Cholesterol

low-density lipoprotein (LDL) cholesterol

high-density lipoprotein (HDL) cholesterol

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• Low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol,

contributes to fatty acid buildup in the arteries and increases the risk
for developing

• heart disease;
• high blood pressure; and
• stroke.

• Unsaturated fats decrease the LDL blood cholesterol levels, while

saturated and trans fats increase the LDL blood cholesterol levels .

Low-Density Lipoprotein (LDL)
Cholesterol

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• High-density lipoprotein (HDL) cholesterol, or “good” cholesterol,

may reduce the risk of heart attacks and stroke.

• Unsaturated fats increase the HDL blood cholesterol levels.

High-Density Lipoprotein (HDL)
Cholesterol

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How does eating protein and fats affect body composition?
• Eating the proper amount of protein and engaging in

physical activity can contribute to a healthy body
composition.

• Choosing healthy fats and reducing unhealthy fats can help

develop a healthy body composition.

Point to Ponder #2

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• Micronutrients are organic compounds that play essential roles in

overall health and development, including

• improving brain function;
• strengthening the immune system; and
• maintaining fluid balance.

• Micronutrients include vitamins and minerals.

Micronutrients

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Vitamins

• The body requires 13 different vitamins for growth and

development, and each has a different function.

• There are two types of vitamins:

• Water-soluble vitamins dissolve in water and enter the bloodstream

during digestion, and should be consumed daily.

• Fat-soluble vitamins dissolve in the body’s fat and are absorbed along

with dietary fat, and are stored for a longer period within the body.

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Minerals

• Minerals are inorganic elements found in soil and water.
• You receive minerals through the water you drink, as well as the

plants and animals you eat.

• Essential minerals are needed to help with different body processes

that promote growth and development, and include both major
minerals and trace minerals.

• The body requires more major minerals than trace minerals daily.

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• The body needs iron so that

blood cells can carry oxygen
throughout the body.

• Good sources of iron include

Iron
Leafy

Vegetables
Red meat

Fish

Eggs

Whole
Grain
Beans

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• Calcium builds bones and teeth, and promotes muscle, heart, and

digestive health.

• Good sources of calcium include

Calcium

dairy;

eggs;

canned salmon or sardines;

leafy vegetables

nuts; and

tofu.

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• Sodium, or salt, is one of the most commonly consumed minerals

and is necessary for

Sodium

fluid balance;

nerve

transmission;

and

muscle

contraction.

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Sodium Continued

• Over time, a high-sodium diet can lead to heart disease and stroke.
• Sodium consumption should be limited to 2,300 milligrams per day.

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• Water is a vital component to your survival.
• The human body is made up of over 70 percent water.
• The benefits of consuming enough water each day include

• carrying oxygen and nutrients to cells throughout the body;
• aiding in digestion; and
• helping to regulate body temperature.

Water

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• During a normal day, your body uses 2–3 quarts of water to perform

regular bodily functions, including breathing, sweating, and
eliminating waste.

• It is important to replace the water you lose throughout the day so

that you do not become dehydrated.

• Dehydration occurs when the body loses enough water to be

harmful.

Dehydration

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• Recommendations for water consumption vary based on your

weight and activity level.

• Generally, you should consume half of your body weight in ounces

of water each day.

• If you are physically active, you will need to drink more water to

replenish what you due to sweating and increased muscle function.

Recommended Water Consumption

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• Water can help the body feel more full which tells the brain you can

stop eating.

• Drinking an adequate amount of water does not cause weight gain.
• When you do not drink enough water, your body stores the water it

does have so that bodily functions can continue.

• Giving your body the water it needs every day is one of the best

nutritional habits you can develop.

Water and Body Composition

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What are ways you can stay hydrated throughout your day?
• Keep drinking water throughout the day.
• Eat foods that contain water, such as fruits and vegetables.

Point to Ponder #3

Making Healthy Food Choices

Lesson

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• After studying this lesson, you will be able to

• explain the key concepts from the Dietary Guidelines for Americans;
• describe what is meant by nutrient-dense foods;
• demonstrate how to use the MyPlate food guidance system;
• understand the components in a Nutrition Facts label;
• analyze the hazards of poor nutrition; and
• identify the essential steps in food safety.

Lesson 3.2 Learning Outcomes

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• Proper nutrition and fitness work together to support your overall

wellness throughout your life.

• You can prevent a number of chronic illnesses by complementing

your fitness plan with a healthful diet.

• Nutritional recommendations are based on a person’s age, gender,

or body composition.

Proper Nutrition

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• The United States Department of Agriculture (USDA) and Health

and Human Services (HHS) publish recommendations for creating
healthy dietary patterns called the Dietary Guidelines for
Americans.

Healthy Dietary Patterns

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Dietary Guidelines for Americans

• These recommendations include

• following a healthy dietary pattern at every life stage;
• customizing and enjoying nutrient-dense food and beverage choices

to reflect personal preferences, cultural traditions, and budgetary
considerations;

• focusing on meeting food group needs with nutrient-dense foods and

beverages, and staying within calorie limits; and

• limiting foods and beverages higher in added sugars, saturated fat,

and sodium.

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Courtesy of the United States Department of Agriculture

• The USDA created the MyPlate food guidance system in 2011 to help

people put the Dietary Guidelines for Americans into practice.

• MyPlate provides guidance for the amounts and types of food people

should consume at each meal.

• It defines five food groups:

• fruits
• grains
• vegetables
• dairy
• protein foods

MyPlate

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• Malnutrition, or poor nutrition, includes both undernutrition and

overnutrition.

• Undernutrition occurs when individuals do not consume the

nutrients their bodies need for adequate health and growth, and can
lead to serious health issues such as iron-deficiency anemia.

• Overnutrition occurs when individuals consume too many of some

nutrients, and can lead to overweight and obesity.

Poor Nutrition

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• Healthy dietary patterns incorporate a variety of nutrient-dense

foods, which are foods that are rich in needed nutrients and have
little or no solid fats, added sugars, starches, and sodium.

• Examples of nutrient-dense foods include

• fresh fruits;
• vegetables;
• lean meats; and
• fish.

Choosing Healthy Foods

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Courtesy of the United States Department

of Agriculture

• Check a food product’s Nutrition Facts label for information about

• serving size;
• calories;
• nutrients; and
• how the food can fit into a person’s daily eating pattern.

Nutrition Facts Label

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• Once you have chosen your healthful foods, you will want to take

steps in order to keep them safe and fresh.

Food Safety

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Keeping Your Food Safe

• The main steps to keeping your food safe are

• Wash hands and surfaces often.

Clean

• Do not store raw, or uncooked, food types

together.
Separate

• Cook meats to the proper temperature.

Cook

• Refrigerate leftovers promptly.

Chill

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• Pick out your packaged goods first, your fresh produce next, and

then your refrigerated and frozen items last.

• Select brightly colored fruits and vegetables with firm skin and no

bruises or cracking.

• Avoid fresh meat, fish, or poultry items that have damaged or torn

packaging or that are past their expiration date.

Food Safety When Shopping

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• Food in jars and cans can be stored in cabinets before opening and

refrigerated afterward.

• Refrigerate or freeze meat, fish, eggs, and dairy products.
• Thaw frozen meat or fish in the refrigerator or in the microwave on a

defrost setting.

Safe Food Storage

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• Wash your hands before and after handling food.
• Keep raw meat and fish away from other food, and thoroughly wash

cutting boards, knives, and kitchen counters after preparation.

Preparing Foods Safely

Cook raw meat to the appropriate minimum internal temperature

Cook beef, pork, and lamb steaks, shops, and roasts to a minimum internal temperature of
145°F.

Cook ground meats to a minimum internal temperature of 160°F.

Cook poultry such as chicken and turkey to a minimum internal temperature of 165°F.

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• Store leftovers in covered containers in the refrigerator for

approximately three to four days or freeze them for several weeks.

• If food has been sitting out for more than two hours, it is safest to

discard it as illness-causing bacteria may have begun to grow.

Leftovers

Developing Healthy Weight

Management Strategies

Lesson

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• After studying this lesson, you will be able to

• identify the benefits of healthy nutritional habits;
• set nutritional SMART goals;
• choose a nutrition plan that best meets goals;
• analyze how calories are used in food and the body; and
• design and implement a nutrition plan to maintain appropriate energy

balance.

Lesson 3.3 Learning Outcomes

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• A healthful diet and regular physical activity can help you

• achieve and maintain a healthy weight;
• reduce the risk of heart disease, stroke, and certain forms of cancer;
• strengthen your muscles, bones, and joints;
• improve your mental health;
• increase your energy level;
• strengthen your immune system; and
• improve your concentration and focus.

Nutrition and Physical Activity

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Nutrition + Physical Activity = Wellness

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• Developing and following useful, healthy weight-management

strategies are the foundation for overall wellness.

• Key strategies include

• creating a nutrition plan;
• distinguishing healthy healthful dietary and exercise patterns from

risky fads and myths; and

• understanding the connection between physical activity, emotional

well-being, and dietary patterns.

Healthy Weight-Management Strategies

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• Creating a strong nutrition plan will ensure you have the energy and

nutrients your body needs to develop, grow, and participate in
physical activity.

• To build a nutrition plan, you will need to

• assess your nutrition and wellness goals and
• identify foods that will provide the energy and nutrients you need to

meet those goals.

Creating a Nutrition Plan

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• The first step in creating a nutrition plan is understanding how food

works to keep you healthy.

• This knowledge will help you

• set SMART nutrition goals;
• determine how many calories you will need each day;
• create a schedule of meals for the week;
• choose healthy foods at the supermarket; and
• prepare nutritious, tasty meals.

Understanding Food

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• Reflect on your eating habits. Where do you want to make

changes?

• Start with short-term goals related to each area you want to

improve, then work your way up to larger, long-term goals.

• Examples of SMART goals for nutrition include the following:

• “I want to eliminate soda for one week.”
• “I want to eat a serving of green, leafy vegetables every day for a

week.”

SMART Goals for Nutrition

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Smart Goals for Nutrition Continued

• Examples of SMART goals for nutrition include the following:

• “I want to eliminate soda for one week.”
• “I want to eat a serving of green, leafy vegetables every day for a

week.”

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Example Nutritional Plans

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• All foods and beverages contain calories, or units used to measure how

much energy that particular food or beverage will produce in the body.

• Calories are a source of energy, but not a source of nutrients.
• Your body burns, or uses, calories to complete its basic functions, so you

need to consume an adequate amount of calories each day.

• Your optimal calorie consumption is based on your gender, age, level of

physical activity, and any goals you have set related to achieving a
healthy body composition.

Calories

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• The Dietary Guidelines for Americans recommends

a daily calorie consumption of

• 1,800–2,400 calories for female teens and
• 2,000–3,200 calories for male teens.

Recommended Calorie Consumption

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Recommended Calorie Consumption
Continued

• The lower number is needed to maintain a sedentary lifestyle, in

which someone sits the majority of the day and does not achieve
the recommended amount of physical activity.

• The upper number is needed to maintain a more active lifestyle.

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• Once you know your optimal calorie consumption, you can

determine your desired calorie balance.

• Calorie balance includes the number of calories you consume and

the number of calories you burn each day.

• An equal calorie balance will help you maintain your body

composition.

Calorie Balance

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What is the relationship between calories and food?
• Food contains calories, which are a source of energy for

the body.

Point to Ponder #4

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• Underweight means having a body weight that is too low compared

with others of the same sex and age.

• Individuals who are underweight might choose to consume more

calories than they burn in order to reach an optimal weight.

• Consuming too many extra calories over time could lead to overweight

and obesity.

Achieving a Healthy Weight Safely

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Achieving a Healthy Weight Safely
Continued

• Overweight means having a body weight that is too high compared

with others of the same sex and age.

• Individuals who are overweight might choose to burn more calories

than they consume in order to reach an optimal weight.

• Not consuming enough calories over time could lead to underweight

and undernutrition.

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• Mindfulness describes being focused on the present moment and

being in touch with what you are seeing, hearing, tasting, smelling,
feeling, and experiencing.

• Mindful eating means focusing on eating and experiencing your

food as well as paying attention to the types and quality of the foods
you consume.

• Mindful eating encourages you to make healthier food choices.

Eat Mindfully

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• Strategies to practice eating mindfully include

Strategies for Eating Mindfully

Appreciating
your food;

Limiting
portion sizes;

Taking small
bites and
chewing
slowly; and

Not skipping
meals.

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• Another strategy for healthy weight management is to monitor when

and what you eat.

• It is easy to forget what you are eating throughout the day, so

keeping a food diary can help you track what you are eating and
when.

• Logging in your food diary will make you more aware of your food

choices and of how well you are following your nutrition plan.

Monitor Eating

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• One helpful way to follow your nutrition plan is to map out your

meals each week.

• Choose snacks wisely to satisfy hunger between meals and provide

nutrients to your body.

Meal Planning

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Meal Planning Continued

• A meal plan helps you to

avoid eating non-nutritious convenience
foods;

identify busy days in the week so you can
prepare meals in advance;

discover new healthy foods and develop
a wide variety of choices for your meals.

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• Use your meal plan to make a shopping list of healthy foods you will

need for the week.

• Stick to the perimeter (or outside area) of the store, where fresh

fruits, vegetables, meat, and dairy tend to be located.

• Evaluate sale items and promotions, avoiding less nutritious foods.
• Follow your shopping list in order to avoid the temptation to

purchase less nutritious foods.

Grocery Shopping

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• Learning how to cook is a skill that can help you achieve your

SMART goals and maintain a healthy nutritional plan.

• Search online for videos on food preparation or sign up for a

culinary class, if your school offers one.

Food Preparation

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• Most restaurants offer healthy options on their menu.
• Read the menu carefully to evaluate the ingredients in each item.
• Restaurant food often has more calories than the dishes you would

cook at home because

• most restaurant food is prepared using large amounts of sugar, salt,

and cooking oils, and

• portion sizes tend to be larger than what you would serve yourself at

home.

Eating at Restaurants

Avoiding Unhealthy Strategies

Lesson

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• After studying this lesson, you will be able to

• compare and contrast intermittent fasting and fad diets;
• describe the relationship between nutrition and physical activity;
• identify myths associated with physical activity and nutritional

practices; and

• understand the connection between nutrition patterns and social and

emotional health.

Lesson 3.4 Learning Outcomes

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• Following a dietary pattern that restricts specific foods or entire food

groups in an effort to achieve a desired body composition is an
unhealthy weight-loss strategy.

• A healthier approach to weight loss is to make nutritious food

choices and participate in regular physical activity.

• Restrictive diets are especially harmful for many teens, who need

extra calories and nutrients for their bodies to grow and develop.

Diet Patterns and Trends

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• Plant-based diets exclude or limit meat and dairy products, and

include vegetarian and vegan diets.

• People who follow a vegetarian diet do not eat meat, but may still

consume egg and dairy products.

• People who follow a vegan diet eliminate all meat, egg, and dairy

products.

• Plant-based eating reduces the risk for heart-related diseases and

some cancers.

Plant-Based Eating

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• Intermittent fasting involves establishing a schedule of periods for

eating and not eating (fasting), and is most effective when
consuming nutrient-dense foods.

• Research intermittent fasting has many benefits, including
• Fatigue, headaches, and hunger could occur during fasting periods.

Intermittent Fasting

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Intermittent Fasting Benefits

regulating blood sugar levels;

losing excess body fat; and

reducing the risk for developing certain kinds of cancer.

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• Fad diets usually utilize extreme food or calorie restrictions and an

unhealthy approach to weight management.

• If weight loss does occur, it is usually difficult to maintain.
• Fad diets may result in the loss of key nutrients and may cause

muscle loss and nutritional deficits.

Fad Diets

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• People may try to lose weight by taking different types of dietary

supplements and drugs.

• Appetite suppressants trick the body into believing it is not hungry or

that the stomach is full.

• These supplements have not been tested and proven effective, and

could have harmful side effects.

Appetite Suppressants

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• Unhealthy weight-loss strategies could affect your growth and

development as well as your long-term health.

• The best way to achieve overall wellness is to introduce healthy

habits and behaviors into your daily life, including

Unhealthy Weight-Loss Strategies

getting the recommended amount of exercise;

consuming proper amounts of nutrient-dense food; and

avoiding food with empty calories.

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Describe one way you would like to improve your overall
wellness by making better nutritional choices.
• Plant-based eating.
• Intermittent fasting.

Point to Ponder #5

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• Understanding the positive relationship between good nutrition and

physical activity is important because there are many myths, or
misconceptions, associated with each.

• Believing these myths can lead to an unhealthy or ineffectual

approach to your physical activity or nutrition and prevent yourself
from reaching your wellness goals.

Wellness Myths

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• “Running is best way to achieve a healthy weight.”

• The type of physical activity performed is not as important as the

amount of time invested and the intensity of your physical activity.

• “Lifting weights makes you big and bulky.”

• How you lift weights will determine how weightlifting will change your

body composition.

Physical Activity Myths

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• “Crunches will flatten your stomach.”

• Abdominal exercises will strengthen the muscles of the core, but

these exercises alone will not burn the fat in this area.

• “Specific products will get you in shape faster.”

• Companies market these products to people who are looking for an

easy solution to reach their fitness goals.

Physical Activity Myths (continued)

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• “Low-fat and diet foods are healthy alternatives.”

• Many low-fat or fat-free processed foods have high amounts of sugar

or salt.

• “Carbs are bad for you.”

• Fruits, vegetables, and whole grains are carbohydrates that contain

many vital nutrients and are a necessary part of a balanced dietary
pattern.

Nutrition Myths

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What are some myths you have heard about physical activity
and nutrition?
• No pain, no gain.
• All smoothies and juices are healthy.

Point to Ponder #6

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• Some healthy foods can make you feel more energetic and aware,

while others may make you feel weighed down and actually fuel
sadness and fatigue.

• When you know how the food you eat can affect how you feel and

how your emotions can affect your food choices, you can make
smarter nutrition decisions.

Nutrition and Social and Emotional
Wellness

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• Food choices should be based on physical needs, not emotional

needs.

• Next time you are upset, instead of heading to the refrigerator go for

a walk to clear your head.

• If you want to treat yourself for a job well done, go dancing with

friends instead of out to a big dinner.

Emotional Eating

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• One of the biggest benefits of a well-balanced diet and proper

physical activity is reducing the risk of obesity.

• A sedentary lifestyle, sitting for over six hours a day, can lead to

overweight and obesity.

• By setting and following nutrition and fitness goals, you can achieve

and maintain a healthy weight and activity level to keep you healthy
and feeling great.

Obesity and a Sedentary Lifestyle

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• After a few days or weeks, you may feel

• impatient if you are not seeing changes as quickly as you would like;
• overwhelmed that you are managing too many changes at once; or
• frustrated for not meeting all of your goals.

• Remember, permanent change takes time.
• Be patient with yourself, and enlist family and friends to support you

on your journey to overall wellness.

Supporting Your Nutrition Goals and
Social and Emotional Health

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What are some emotions or stressors that would lead you to
emotional eating?
• Feeling bored or upset.
• Feeling nervous for a job interview.

Point to Ponder #7

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Directions:
• Read the definition.
• Use the pictures as context clues.
• Choose the best answer.

Vocabulary Practice

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Double Brain/Shutterstock.com

1. Largest amount of nutrients we need to consume to maintain

bodily functions and provide the energy we need throughout our
day.
A. Water.
B. Calories.
C. Macronutrients.
D. Micronutrients.

Vocabulary Practice Question #1

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Yulia Furman/Shutterstock.com

2. Digested quickly and provide quick bursts of energy.

A. Simple carbohydrates.
B. Complex carbohydrates.
C. Fiber.
D. Starch.

Vocabulary Practice Question #2

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Boontoom Sae-Kor/Shutterstock.com

3. A schedule to follow of times when you eat and times when you

do not.
A. Vegan.
B. Plant based.
C. Fad diets.
D. Intermittent fasting.

Vocabulary Practice Question #3

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Yulia Furman/Shutterstock.com

4. Healthy fats that increase the HDL (good) and lower LDL (bad)

cholesterol.
A. Saturated fats.
B. Trans fats.
C. Unsaturated fats.
D. Protein.

Vocabulary Practice Question #4

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5. Eating plans that exclude meat (vegetarian), all meat and dairy

products (vegan), and others with specific foods that can be eaten
or excluded.
A. Complex carbohydrates.
B. Plant-based.
C. Micronutrients.
D. Trans fat.

Vocabulary Practice Question #5

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Mateo knows that eating right and being physically active is
important. He started exercising regularly and now wants to start
eating better. He is a liitle concerned about his body composition due
to the family eating habits.

1. What information would you give Mateo to help start a nutrient rich

eating plan?

2. What can Mateo do to maintain his healthful eating plan?

Real Life Scenario