OBM100 Personality Development - T4: Fitness & Health PDF

OBM100 PERSONALITY DEVELOPMENT  T4: Fitness & Health STAYING FIT & HEALTHY Safety Guideline – Precautions before Exercising Guideline to Exercise Food Affects All Wellness Components Six Major Classes of Nutrients Food Guide P...

OBM100 PERSONALITY DEVELOPMENT  T4: Fitness & Health STAYING FIT & HEALTHY Safety Guideline – Precautions before Exercising Guideline to Exercise Food Affects All Wellness Components Six Major Classes of Nutrients Food Guide Pyramid Dietary Guideline Ms Yong @ Syaza Marina Ramli OBM100 – Personality Development +6019 – 379 9309 | [email protected] 2  Staying Fit & 4 Healthy Let’s see what “Fitness & Health” is all about. 3 SAFETY GUIDELINES PRECAUTIONS BEFORE EXERCISING Consult your doctor if you are: 35 years (male) or over 40 years (female) and have not been exercising regularly Uncertain of your health Have high blood pressure, diabetes, heart disease or other major disease 4 Do not exercise within Dress appropriately & Exercise correctly – 2 hours after eating comfortably according take time to warm up & to type of exercise do cool down exercise Do not exercise when Choose an exercise Do aerobic exercise – you are sick according to your e.g. brisk walking, capabilities jogging, swimming, etc. 5 GUIDELINES TO EXERCISE Warm-Ups (5 minutes) Simple stretching to prepare body for more vigorous exercise Reduce the risk of injury during exercise Aerobic Exercise (20-30 minutes) Stimulate the entire body Recommended exercises – brisk walking, jogging, bicycling, skipping, swimming, etc. Cool-down Exercise (5 minutes) Are similar to warm-ups Helps to prevent injury and body aches Allows your heart to return to the resting rate after an aerobic exercise 6  FOOD AFFECTS ALL WELLNESS COMPONENTS SOCIAL PHYSICAL EMOTIONAL ▪ Social events ▪ Nourishment for cells ▪ To comfort ▪ Family interactions ▪ Daily energy ▪ As a reward ▪ Celebrations ▪ Eat to live ▪ During stress time INTELLECTUAL VOCATIONAL SPIRITUAL ▪ Learn about food ▪ Studying & snacking ▪ Rituals ▪ Understanding labels ▪ Cafeteria eating ▪ Fasting ▪ Read menu 7 6 MAJOR CLASSES OF NUTRIENTS The process of providing / obtaining the food necessary for health & growth Carbohydrates Fats Protein Vitamins Minerals Water 8 Carbohydrates Ideal fuel source for the body Contributing about half of the body’s energy needs Needed to utilized fat efficiently Fiber is a type of carbohydrate that the body can’t digest Fiber cannot be broken down into sugar molecules & instead it passes through the body undigested 9 Types of Carbohydrate Found in grains & vegetable – cereals, corn, etc. Starches Supply other desirable nutrients – fiber, water, protein, (Complex) vitamins, minerals Provide energy Sugar Body need simple form of sugar – glucose (body fuel), (Simple) fructose (found in fruits & honey), sucrose (table sugar), lactose (milk sugar) 10 Fat Known as lipids Provide energy & escort the fat-soluble vitamins (A, D, E, K) in our body Certain amount of fat is required for good health Taking too much fat lead to serious health problems (cholesterol) 11 Types of Fat Saturated Came from animal sources & solid at room temperature Fat Found in meats, butter, milk, etc. Came from plant sources & liquid at room temperature Unsaturated Two classes Fat § Polyunsaturated – corn, soybean, sunflower § Monounsaturated – olive, peanut, canola oil 12 Protein Needed for growth, repair & maintenance of all body cells Helps the hormones & enzymes used to regulate body processes Made up to 22 different amino acids – the building block of the body Body cannot produce amino acids 13 Types of Protein Complete Come from animal source Protein Contain all 8 of the essential amino acids Incomplete Protein Comes from plant foods – vegetables, grains *Common examples of combining proteins include cereal & milk, rice & beans, macaroni & cheese, peanut butter on whole wheat bread, etc. 14 Vitamins Organic substance needed by the body in trace amount The are 13 known vitamins, each responsible for performing specific and unique roles within the body Helps regulate important body functions – e.g. manufacturing healthy body cells 15 Types of Vitamins Water Easily eliminated from the body Soluble E.g. Vitamin B-Complex, Vitamin C Not quickly eliminated Fat Excessive amounts can lead to toxicity Soluble E.g. Vitamin A, D, E, K – transported, absorbed & stored with body fat 16 Minerals Perform many vital functions in the body Calcium – building strong bones & teeth Iron – perform hemoglobin in red blood cells Assisting nerve transmission & muscle contraction, regulating fluid levels, balance acid base in the body *Needed in small amount & do not supply energy. Can be TOXIC in excess amount. 17 Types of Minerals Major Needed in greater amount E.g. calcium, sodium chloride, magnesium, potassium Needed in tiny amount Trace E.g. iron, zinc, iodine, selenium 18 Water Often called the “forgotten nutrient” More than half our body weight comes from water Provide the medium for nutrient, waste transport, controlling body temperature & avoiding the skin from becoming dry Adults require 8 glasses of water a day 19 FOOD GUIDE PYRAMID Provides a simple, practice guide for general meal planning & can be used to evaluate your overall intake pattern Help you choose the recommended serving from healthy foods, to get the nutrients you need without excess calories, fats, cholesterol, sugar or sodium 20 21 DIETARY GUIDELINE Choose each food from the five major food groups listed in Food Eat a variety of food Guide Pyramid Maintain a healthy Proper nutrition is essential for maintaining health levels of body weight weight and fat The American Heart Association recommends that the total fat Choose low fat diet, intake should less than 30% total calories saturated fat & May help prevent obesity, certain forms of cancer and heart cholesterol disease 22  Definition of Personality Stick to recommended Consume more grains, Consume more skim Remove chicken skin serving for meats vegetables & fruit milk before cooking / eating (2-3 serving/daily) Consume low-fat Purchase only lean meat Grill, bake or boil instead Use egg whites & limits yoghurt or sherbet rather cuts & trim visible fats of frying egg yolks than ice-cream Limit high-fat snacks & Have meatless meals Limit salad dressing desserts once / twice a week 23 DIETARY GUIDELINE (Cont’d) Choose diet full of Valuable sources with vitamins, minerals, complex vegetables, fruit & carbohydrates & fiber grain products Contain no cholesterol & low in dietary fat Used as natural preservatives in foods Use sugar only in Offer little nutritional value & high in calories moderation Excess sugar can contribute to obesity & higher risk in dental caries 24 DIETARY GUIDELINE (Cont’d) Excessive amounts for some people can lead to the development of high blood pressure Use salt & sodium only Substituting non-sodium seasonings – herbs & lemon juice in moderation Replacing highly salted chips, crackers & nuts for low salt snacks Fresh fruits, vegetables, dried beans are low in sodium Supply calories (1gm = 7 calories), but offer no known health Drink alcoholic benefit beverages moderately Excess consumption of alcohol can cause heart, cancer and liver disease 25 DIETARY GUIDELINE (Cont’d) The nutritional value of fast food, from cheeseburgers to lean burgers can vary greatly Fast food Cooking foods in frying oil – French fries, chicken breast, etc. – is one reason for high fat in fast food Reading food labels is the best way to judge the contributions of Food labels individual foods to your daily diet & health goals 26 Nutritional Information 27 DIETARY GUIDELINE (Cont’d) The nutritional value of fast food, from cheeseburgers to lean burgers can vary greatly Fast food Cooking foods in frying oil – French fries, chicken breast, etc. – is one reason for high fat in fast food Supply calories (1gm = 7 calories), but offer no known health Drink alcoholic benefit beverages moderately Excess consumption of alcohol can cause heart, cancer and liver disease 28  Eat Healthy Diet Choose a wide Avoid high Choose food high in Be careful of salt and variety of food cholesterol food fiber sugar intake Look after your Avoid high calories Eat your breakfast weight by controlling Don’t forget snacks between slowly amount of food EXERCISE meals intake 29 Body Mass Index (BMI) BMI is used to measure body fat in adults & help assess whether you are at risk for weight-related health problems A healthy BMI for adults is between 18.5 and 22.9 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔) 𝐵𝑀𝐼 = 𝐻𝑒𝑖𝑔ℎ𝑡 𝑚 × 𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚) 30 BMI Level 31 Why Should You Exercise? Helps your body & mind Boost your energy Feel great & better more relaxed Strengthens muscles, Helps heart works more Helps all body systems joints & bones efficiently in work perfectly Have a good night’s Activates healthy sexual Does not incur any cost sleep life 32 Thanks! Any questions? You can find me at ◉ +6019 – 379 9309 ◉ [email protected] 33