PATHFIT2

EXERISED BASED FITNESS ACTIVITIES

INTENDED LEARNING OUTCOMES
• RECALL FACTS ABOUT FOOD PYRAMID
• DESIGN MEAL PLANS FOR ONESELF ALLIGNED WITH SUGGESTED
NUTRITIONAL STANDARDS AND GUIDELINES
• ASSESS NUTRIENT INTAKE BY COMPARING THEIR DAILY
CONSUMPTION OF FOOD TO THE NUTRITIONAL STANDARDS AND
GUIDELINES
• MAKE FOOD/GROCERY LIST THAT WILL BE ABLE TO TARGET ONE’S
RECOMMENDED DAILY CALORIC INTAKE
TOPICS
• HEALTHY EATING HABITS
MY HEALTHY PLATE
THE FOOD PYRAMID
CALORIE COUNTING

• DAILY FOOD LOG

HEALTHY EATING HABITS
WHAT IS HEALTHY EATING?
• Healthy eating is NOT about:
• strict dietary limitations
• staying unrealistically thin
• depriving yourself of the foods you love.

Rather, it’s about feeling great, having more energy, improving your
health, and boosting your mood.
BUILD HEALTHY EATNG HABITS
• Eat a variety of vegetables, especially dark green, red, and orange
vegetables (3 or more servings a day).
• Eat a variety of fruits (2 or more servings a day).
• Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day).
Reduce or eliminate refined or processed carbohydrates; most of the grains
in your diet should be whole grains.
• Drink fat-free or low-fat milk and eat low-fat dairy products.
• Choose from a variety of low-fat sources of protein — including eggs,
beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and
soy products. If you eat meat, eat white meat at least four times more
often than red meat.
• Reduce intake of saturated fats and trans-fats (such as partially
hydrogenated oil) as much as possible.
• Use vegetable oils (like olive or canola oil) instead of solid fats.
• Reduce daily intake of salt or sodium. Reduce to less than 1,500 mg.
per day if you are older than 50, or have hypertension, diabetes or
chronic kidney disease.
• Restrict or eliminate "junk food" — foods that contain refined white
flour, solid fats or trans fats, added sugars, and are high in sodium.
• Restrict or eliminate sodas and other sugar-added drinks that are high
in calories and contain few or no nutrients.
• If you drink alcoholic beverages, do so in moderation. Drink only
when it doesn't put you or anyone else at risk.
FOOD PYRAMID
AND
HEALTHY PLATE
MY HEALTHY PLATE
• A visual guide for creating balanced and healthy meals

• Shows what to eat in the right amount of serving/s

• Helps an individual to plan meal portions adequately

• Easier to understand and follow than the food pyramid.

FOOD PYRAMID
• The Food Pyramid is designed to make healthy eating easier.
• Healthy eating is about getting the correct amount of nutrients you
need to maintain good health.
• Foods that contain the same type of nutrients are grouped together
on each of the shelves of the Food Pyramid. This gives you a choice of
different foods from which to choose a healthy diet. Following the
Food Pyramid as a guide will help you get the right balance of
nutritious foods within your calorie range.
CALORIE COUNTING
TANNHAUSER’S FORMULA
DESIRED BODY WEIGHT
• DBW = (Height in cm - 100) +/- 10%
EXAMPLE:
170CM-100 = 70
70 - .10 = 69.9 KG
70 + .10 = 70.1 KG
HARRIS – BENEDICT FORMULA
• Basal Metabolic Rate ( BMR ) - Your Basal Metabolic Rate (BMR is the
amount of calories you would burn if you were asleep all day.
• Men: BMR= 66.47 + (13.75 x Wt.) + (5.0 x Ht.) - (6.75 x Age)
• Women: 665.09 + (9.56 x Wt.) + (1.84 x Ht.) - (4.67 x Age)
*Weight in KILOGRAMS, Height in CENTIMETERS, Age in YEARS
WT= 70 HT= 170 A= 22
=66.47 + ( 13.75 x 70 ) + (5 x 170) – (6.75 x 22)
=66.47 + 962.5 + 850 - 148.5
=1730.47 Kcal
SETTING YOUSELF UP FOR SUCCESS
• Prepare more of your own meals.
• Make the right changes
• Read the labels
• Focus on how you feel after eating.
• Drink plenty of water
Bad Eating Habits
• Mindless Eating
• Nighttime Snacks
• Endless Snacking
• Skipping Breakfast
• Emotional Eating
• Eating to Quickly
• Not Getting Enough Sleep
QUESTIONS
Why should I make healthy food choices?
Why Should I Strive for a Healthy Lifestyle?
Why do humans need to eat?
THANK YOU!
REFERENCES
• https://dhss.delaware.gov/dhss/dph/dpc/eatright.html
• https://www.helpguide.org/articles/healthy-eating/healthy-
eating.htm
• https://www.everydayhealth.com/diet-nutrition/importance-healthy-
eating-habits/
• https://www.safefood.eu/Healthy-Eating/What-is-a-balanced-
diet/The-Food-Pyramid.aspx
• http://vikingvillagefoods.com/bad-eating-habits/