Q1W8 PT 2

Sunday, November 7, 2021 3:56 PM

PROPER NUTRITION AND EXERCISE

➤ Food and liquids that one consume serve as fuel for his/her body

WATER ➤ Good portion of our body is made up of water - dehydration can

certainly affect our performance & could result in injuries
➥ Hence, we need to replace body fluids we lost during exercise w/
adequate amounts of water

CARBOHYDRATES ➤ Carbohydrates are sugar, starch, and fiber which makes our body
energized
➥ For us to do our everyday activities, we need to consume
adequate number of carb

PROTEIN ➤ Protein is a vital nutrients required for building, maintaining, and

repairing tissues, cells, and organs throughout the body
➥ Good sources of protein are fish, poultry products like chicken,
dairy products like skim milk, cheese, and yogurts, beans, nuts,
tofu, and soy products

FRUITS & ➤ Dark green, red, and orange vegetables have high levels of nutrients
VEGETABLES such as vitamin c, calcium, and fiber

FATTY ACIDS ➤ One of the three essential macronutrients the body needs along w/
carbohydrates and protein
➥ A balanced diet should include monounsaturated fat &
Polyunsaturated fat
➥ Some of the best sources of fatty acids - avocados, olive oils,
nuts, seeds, and fatty fish
➥ Limit the amount of saturated fat in the diet & avoid even small
intakes of trans fat

SODIUM ➤ Helps regulate muscle contraction, nerve function, blood volume, &
fluid levels in your body
➥ Sodium vs salt - sodium is a mineral that's naturally present in
food or is added during manufacturing while table salt is a
combination of sodium & chloride
➥ Fresh & unprocessed meat, poultry, and fish contain little
sodium

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 sodium
➥ Processed foods like canned, frozen, or packaged often have a
lot of salt

➤ Eat breakfast everyday

➤ Eat healthy snacks and try not to skip meals
➤ Take dinner with your family
➤ Be involved in grocery shopping and meal planning at home

➤ Nutrition depends on the mix of food with varied nutrients that we need to consume every
day
➤ Having too much or too little of these nutrients can lead to disorders so keep in mind the
principles of nutrition - adequacy, balance, and variety

➤ Nutrients are important food substance that help our body function properly
➤ They provide energy and facilitate growth and repair of cells

MACRONUTRIENTS
Macronutrients such as carbohydrates, fat,
proteins, and water are mandatory intake by
the body in large amounts
MICRONUTRIENTS
Micronutrients such as vitamins and minerals
are only needed in very little amount
They all aid our bodies to produce enzymes,
hormones, and other substances critical to
growth & development

➤ Doing household chores is similar to doing strengthening exercises

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