Nutrition and Wellness Questions Week Two Individual Assignment Yvette Cirton University of Phoenix, ATL Campus SCI 100 Professor Hope Hetico- Marcinko May 10, 2008 a. How do you define good nutrition? Good nutrition is a matter of a balanced diet, low enough in calories to keep you from being overweight but high enough you don’t lose weight if you aren’t trying to. Green and yellow vegetables, tomatoes, raw fruits, whole grain breads, meats or soy protein, mature beans, low fat dairy foods, eggs and such.
Being able to balance your calorie, protein, fat, carbohydrates, vitamins, and minerals will provide the energy needed to maintain a healthy lifestyle. Also, try to limit foods that are high in fat, salt, and sugar as they will not provide the proper amount of nutrients. b. What does it mean to eat a balanced diet? Eating a balanced diet means getting healthy portions of the five basic food groups each day . A balanced diet means eating a wide variety of foods, as well as eating everything in moderation.
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The five food groups are grains, vegetables, fruits, dairy, meat, and meat alternatives. The recommended number of grains is 6-11 per day, depending on your age and activity level. 3-5 servings of vegetables a day. Vegetables are a primary source of vitamins and minerals and we cannot live without them. Fresh vegetables are the best choice It is recommended that you have between 2-4 servings of fruit each day. Fruits are full of vitamins and minerals. 2-3 servings of dairy products per day.
This group consists of milk, yogurt, and cheese. 2-3 servings of meat or meat alternatives per day. Meat and meat alternatives are an important source of protein as well as other vitamins and minerals. Eating a balanced diet means that you are digesting the appropriate types and adequate amounts of food into your body that provides nutrients and energy for maintenance of the body cells, tissues, and organs, in addition to, supporting normal growth and development. c. What are three of the main dangers associated with dieting?
According to Ortiz, the three cons associated with losing weight which health problems, not getting the results you were looking for, and becoming obsessed with losing weight. Most diets advertise how to loose weight quickly; however, they fail to mention some of the basic facts about food consumption. They are notorious for going against what is required for improving long-term health. For instance, there are Ad diets that suggest you eliminate carbohydrates from your diet, but include very few fruits and grain.
On fad diets, if you lose weight, you seldom improve your long-term health. From an emotional standpoint, if you fail to get the results that you truly long for after dieting, it can cause emotional stress and that can lead to other emotional issues. Also, it is easy to become obsessed with losing weight, especially if you do not feel good about yourself. The best way to loose weight is by incorporating a balanced diet into your life style coupled with an effective exercise plan. d. What are the top five things to consider when creating a safe and effective exercise program?
To create a safe and effective exercise program, one must consider these 5 key elements: (1) Assess your fitness level by taking your pulse rate before and after waling one mile, monitor your number of pushups, and measure your body mass index (BMI), (2) Design a fitness program by being mindful of your fitness goals, assess your likes and dislikes, plan a logical progression of activity because if you are novice, you should be extremely cautious and progress slowly, (3) Get the proper equipment. Be sure to purchase shoes, clothes and equipment that is practical, enjoyable, and easy to use, (4) Start slowly and progress gradually.
Give yourself an ample amount of time to warm up and be creative, (5) monitor your progress after about six weeks of training. This helps to identify your strengths and areas of improvement. If you happen to loose motivation, try setting new goals and priorities. e. What are five options for exercise other than belonging to a gym? There are plenty of exercise options that one can do without having a membership to a gym which is: (1) walking, running, hiking, biking and skating. These cardiovascular exercises help to build a health heart, (2) Rent or check out an exercise video.
From kickboxing to step aerobics, there are numerous videos to choose from (3) Step1Get some dumbbells or grab makeshift weights such as water-filled milk jugs, soup cans, water bottles, filled plastic or cloth grocery bags, or a backpack filled with books, clothing or a bag of flour – whatever you have to put in to add weight. A set of hand weights is also an option, (4) try some squats: Stand in front of a chair or bench with your feet shoulder-width apart. Bend your knees as though you’re sitting on the chair, keeping your weight on your heels.
When your legs are parallel with the seat of the chair, slowly rise to your original standing position, (5) Do some push-ups. Depending on your fitness level, you can do them standing and facing a wall, lying on your stomach with your knees bent, or on your stomach with your legs straight and toes touching the ground f. What is the best way to lose weight? Offer at least one source to support your answer. The best way to lose weight is to eat fewer calories and increase your physical activity. Experts suggest aiming for a weight loss goal of about a pound a week. 1.
Set Realistic Goals: The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you. To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe. 2. Change Your Lifestyle: To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories.
It also means being more physically active. 3. Change Your Eating Habits: Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and French fries; and fats, oils, and spreads. Keep your intake of saturated fat, Trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories. . Increase Your Physical Activity: Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. To lose weight and to maintain a healthy weight after weight loss, many people need to do more than 30 minutes of moderate to intensive physical activity daily.
Walking is an excellent form of physical activity that almost everyone can do. 5. Summary: Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the weight off. A lifestyle based on healthy eating and regular physical activity is the best way to lose weight permanently. g. List five myths associated with diet and exercise and explain why each myth is not true. Myth 1. Exercising makes you tired.
As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress. Myth 2. Exercising takes too much time. It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not have to take more than about 30 to 60 minutes, three or four times a week. If you don’t have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods.
Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life. Myth 3 All exercises give you the same benefits. All physical activities can give you enjoyment. Low-intensity activities – if performed daily – also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories.
Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity. Myth 4. The older you are, the less exercise you need. We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. In general, middle-aged and older people benefit from regular physical activity just as young people do. Age need not be a limitation. In fact, regular physical activity in older persons increases their capacity to perform activities of daily living.
What is important, no matter what your age, is tailoring the activity program to your own fitness level. Myth 5 You have to be athletic to exercise. Most physical activities do not require any special athletic skills. In fact, many people who found school sports difficult have discovered that these other activities are easy to do and enjoy. A perfect example is walking – an activity that requires no special talent, athletic ability or equipment. h. How does the role of food choice and eating relate to the Six Dimensions of Wellness?
The six dimensions of wellness play an intricate part in the role of food choice and eating. Intellectual and physical wellness is crucial because once a person educates themselves on how important it is to eat healthy, by selecting the appropriate foods; they will then want to improve their overall physical appearance as well. Emotional wellness helps in understanding your limits and finding the stability to feel comfortable with your emotions. Spiritual wellness helps you to understand the importance of developing better eating habits in order to live a longer, healthier, life. I.
How does the role of activity and fitness relate to the Six Dimensions of Wellness? The six dimensions of wellness relates to the role of activity and fitness. From an intellectual wellness standpoint, the more creative and versatile you are with your workout, the more you will enjoy exercising. Physical wellness plays an intricate part of activity and fitness, because in order to be successful in a good fitness program, it is important that you to have endurance, flexibility, and stamina. Environmental wellness is important because a number of people use the outdoors to exercise (Ex. alking, running, biking), therefore, understanding how to be protected against environmental hazards to crucial. j. What are the top five components of a sound fitness program, and what role does each component play in individual fitness? The five components of a sound fitness program are: (1) cardio respiratory (CR) endurance helps to strengthen the lungs and build the heart. (2) Muscular strength helps to develop strong muscle mass and endurance. Muscular strength means that the body is able to respond to demands placed on it at anytime. 3) Muscular endurance, (4) flexibility helps to develop range of motion of the joints, and (5) body composition develops fat to lean muscle tissue. References http://www. botoceha. com http://www. multiplan. com http://www. solutionlibrary. com http://www. hiyaahpower. com http://answers. yahoo. com http://www. victoryfitnesscenter. net http://www. epi. umn. edu http://health. yahoo. com “Check your physical activity & heart disease IQ: test how much you know about how physical activity “, Vibrant Life, March-April 2002 Issue