Health

Nutrition

100

• Fruits

• Grains

• Vegetables

• Proteins

• Dairy

The 6 areas of the Healthy Eating Plate

200

• Solid Fats

  • Saturated fat & trans fat= Heart disease

  • Replace it with healthy unsaturated fat.

• Added sugar

  • Sugar adds, calories= weight gain

  • Choose water, 100% juice and fruit for dessert

• Salt (Sodium)

  • Raises blood pressure= Hypertension

  • Processed foods, fast food, frozen meals

  • Season with spices and herbs instead of salt

The things to try and avoid in your diet

300

• Chicken, Turkey, eggs, fish 

• “Healthy Proteins”

400

Increase fruit and vegetables switch to whole grain, switch to free fat milk

Tips to improve your diet

500

• 5% fats, sugar and sweets

• 20% meat fish milk eggs

• 35%fruit vegetables 

• 40% bread pasta cereals

The Healthy Food Pyramid

Physical health

100

• Heart diseases 

• Cancer

Two leading causes of death in the US

200

• Your heart and lungs get stronger 

• Cholesterol levels remain at a healthy level

• Build muscular strength, endurance and flexibility

• Maintain a good ratio between muscle and fat mass

• Your metabolic rate increase and more calories are burned

Benefits of being physically healthy

300

• Muscular strength 

• Muscular endurance

• Cardiorespiratory Endurance

• Flexibility 

• Body composition

The 5 components of health related fitness

400

Put your finger on a certain part of your body (wrist, neck) and count the number of heart rates for one minute.

How to calculate moderate and intense heart rate and max heart rate

500

• R est

• I ce

• Compression

• Elevation

The common treatment method for injuries

eating disorder

100

• Excuses to skip meals, escape from situations with food, eat alone and in secret, 

• Go to the bathroom right after meals

• Exercise, check yourself at the mirror too much, complain about yourself

• Take supplements to lose weight

• Eat too much sweets and high fats, eat extremely too much

Common warning signs of eating disorders

200

 eating disorder caused by the fear of gaining weight and body fat. Usually characterized by low weight and body fat. Abnormal control of weight and body fat causing health and mental problems. Put a lot of effort in dieting and exercising, refusing food, vomiting after eating. Losing weight when already underweight can be really dangerous

Anorexia

300

 It causes you to lose control over overeating, bingeing. Usually, people with this illness restrict their eating during the day which often leads to more binge eating and purging. Usually, you eat a lot in a short period of time. The fear of gaining weight, guilty shame,  usually leads people to force them to throw up. 

Bulimia

400

• Dental problems

• Broken blood vessels in the face

• Dry skin

• Dehydration

• Loss period for girls

• Low bone density

• Heart rates drops

• Organ failure

• Death

The dangers of eating disorders

500

• Get help

• Avoid being angry, 

• Set caring and consistent limits

• Remain firm

• Do whatever you can to promote self esteem

• Assertive communication

How to help someone with an eating disorder (ALEC)

sleep

100

non rem sleep “non rapid eye movement” (1-4)

NREM

200

“rapid eye movement” (dream sleep) (5-8)

REM sleep

300

Sleep correct amount of hours and try to be as constant and regular as possible

Ways to help get a good night sleep

400

8-10 less than 11

The average amount of sleep a teenager should be getting every night

500

• Stress-related problems

  • Increase the risk of getting sick

  • Increase the risk of accident

  • Increase the risk of diabetes 

  • Increase the risk of obesity

  • Increase the risk of depression

The 4 things a lack of sleep can lead to