HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

• A Common Sense Approach
• to Healthy Living

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Eat Well A Healthy Approach to Eating

• Healthy Weight
• Healthy Eating
• Your Lifelong Eating Plan
• The New on Nutrients

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Healthy Weight

• Genetic makeup
• Metabolic rate
• Body composition
• Activity level
• Food choices
• Current health problems

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Body Mass Index
18 or less Underweight
18-24 Normal
25-29 Overweight
30-39 Obese
40 or greater Extremely Obese
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Apple vs. Pears
Health Risk Health Risk
BMI Waist less than or equal to 40 in. (men) 35 in. (women) Waist greater than 40 in. (men) 35 in. (women)
18 or less - N/A
18-24 - N/A
25-29 Increased High
30-39 High Very High
40 or greater Extremely High Extremely High
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Healthy Eating

• Base your lifelong plan on guidelines from
  MyPyramid
• Maintain a healthy relationship with food
• Avoid the good food/bad food mentality
• Remember moderation and variety in all your food
  choices

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MyPyramid
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Your Lifelong Eating Plan

• Eat Well for the Health of It
• Assess your current eating habits
• Compare them to My Pyramid
• Create your own eating plan

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Estimated Daily Calorie Needs
Calorie Range
Age Sedentary Active
Female 14-18 1800 2400
19-31 2000 2400
31-50 1800 2200
51 1600 2200
Males 14-18 2200 3200
19-30 2400 3000
31-50 2200 3000
51 2000 2800
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Create Your Eating Plan Going Further

• Basal Metabolic Rate (BMR)
• ___ (wt in pounds) x ___ (10 woman, 11 man) ____
• calories for basic
• energy needs (BMR)
• Calorie Needs for Physical Activity
• ___ calories for BMR x ___ activity ____
• calories for activity

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Create Your Eating PlanGoing Further

• Calorie Needs for Digestion and Absorption
• BMR calories activity calories x 0.1 ____
• calories for digestion absorption (DA)
• Total Calorie Needs
• BMR calories activity calories DA calories
  ___
• 
  Total

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Your Healthy Eating Plan

• The secret to lifelong health is to form a
  healthy daily eating pattern, not a regimented
  routine.

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The News on Nutrients

• Carbohydrates
• Benefits
• Energy
• Fiber Soluble and Insoluble
• Sources grains, cereals, fruits, vegetables.
  legumes

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The News on Nutrients

• Fiber
• Recommendation 14 g fiber for every 1000
  calories consumed
• Maintains proper bowel function
• Decreases the risk for heart disease and some
  cancers
• Moderates blood glucose levels
• Lowers your calorie intake by helping you to stay
  full longer

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The News on Nutrients

• Protein
• Strengthens blood
• Builds and maintains muscle and body structure
• Sources meat, fish, poultry, eggs, dried beans
  (including soy), lentils, nuts and seeds

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The News on Nutrients

• Fat
• Energy
• Satiety
• Adds the flavor to food

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Defining the Fats

• Monounsaturated
• Polyunsaturated
• Saturated
• Omega-3 Fatty Acids
• Trans Fatty Acids

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A Word About

• Vitamins
• Minerals
• Calcium
• Iron
• Phytochemicals

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Are you getting enough?
Water
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The Plan Week Two

• Complete the response form for Week 2
• Set up your pyramid based eating plan
• mypyramid.gov
• Complete your Food and Activity Journal for this
  week