Nutrition and Fitness for Adults Will Flake

Main Components of Overall Health…

Proper Diet• Eating healthy

along with exercise, is a great combination for a healthy weight and overall health.

Staying active• Experts

recommend that adults should exercise 30-60 minutes a day.

Importance of Vegetables…

• Most vegetables are naturally low in fat and calories, as well as being loaded with essential nutrients.

Importance of Fruits…• Fruits, like vegetables, offer a wide variety of

nutrients that are simply not found in other foods.

• There is not better way to consume essential vitamins than to eat fruits and vegetables.

How much protein should you be eating?• http://www.cdc.gov (Centers for Disease Control

and Prevention) states that protein is actually more over consumed rather than not eating enough.

• Men ages 19-70 should be consuming about 56 grams per day.

• Women this age should eat about 46 grams of protein per day.

What kind of carbs are best to eat?• Carbs have a bad reputation as far as helping

maintaining a healthy diet and helping shed pounds.

• As far as some carbs like cake, doughnuts, and some breads, these may make losing weight a little more difficult.

• Carbs like these can be replaced by whole wheat pasta, popcorn, and barley which are much healthier.

Is Dairy Okay to Consume?• According to choosemyplate.gov, the amount of

dairy consumed per day is based on the age of a person.

• Men and Women ages 19 and up should consume about 3 cups of dairy products per day.

5 Components of Health Related Fitness…• Aerobic Fitness• Body Composition • Flexibility • Muscular Endurance • Muscular strength

Aerobic Fitness…• Aerobic Fitness is related to endurance and refers

to the ability to sustain energy while performing an activity for a long period of time.

• Aerobic activities such as running long distance, or going biking for a couple hours both require the use of oxygen throughout the activity.

Body Composition…• Body composition determines the amount of fat,

muscle, bone, and water that the body is made up of

• Body composition is greatly looked at as determining the leanness of someone’s body.

Flexibility…• Flexibility, or being limber, is very important for

athletes as well as any adult trying to become physically fit.

• Flexibility can be defined as the range of motion of a joint or a muscle.

• The more range of motion, the more ability to perform activities.

Muscular Endurance…• Muscular endurance is important for athletes as

well as adults who are active. • Muscular endurance is directly related to how well

the slow- twitch muscle fibers are developed. • These fibers aid the use of a muscle for a long

period of time.

Muscular Strength…• Muscular Strength is the maximal force exerted by

a muscle for one burst. • Muscular Strength for a Bench Press would be the

max weight a person could do for one repetition.

Things to Remember when Eating Healthy…• Keep Track of the Amounts of each food group being consumed.

• Make sure to include fruits and vegetables in your diet.

• Most adults over eat protein, so be sure to monitor your intake very closely.

Keeping Track of Food Groups Consumed…• A healthy diet doesn’t consist of cutting out

certain food groups and over consuming others.

• The best way to maintain a healthy diet is to eat each food group daily but in moderation in which fits your lifestyle.

The Importance of Fruits and Vegetables Reassured…• Essential Nutrients are nutrients that the body

needs but can not produce on its own. • Fruit and vegetables are full of vitamins and

essential nutrients.

Keep an Eye on the Protein…• Protein, although needed, is often eaten much

more than necessary • Protein must be consumed in order to build

muscle, but be sure to check and see how much protein is recommended for you.

What to Remember for Fitness…

• Remember to include aerobic and anaerobic fitness.

• Be sure to stretch after each exercise.

©Aerobic and Anaerobic©

Aerobic • Be sure to do

endurance activities such as running long distance and going for a bike ride.

Anaerobic • Exercise such as

weightlifting are essential for muscular strength. Low reps and heavier weight is anaerobic and helps muscular strength.

Stretching…• Not only does stretching improve flexibility which

is important.

• Stretching after exercise is also extremely helpful with injury prevention.