Maintaining a Healthy

Lifestyle
Keys to Good Health
 Nutrition
 Exercise
 Avoid Addictions to Smoking, Alcohol
and Drugs
 Protect Yourself from Disease
 Get Enough Sleep
 Manage Stress
What are the key
messages of Nutrition
Month?
a. Have ONE hour or more of
physical activity every day.
b. Reduce screen time to
TWO hours or less each day.
c. Eat the THREE food groups
every day for variety
Adults Need 30-60 Minutes of
Moderate Activity Each Day
 Moderate activity is one that requires as
much energy as walking 2 miles in 30
minutes
Nutrition Test
Nutrition Test

What did you have

for breakfast
this morning?
Nutrition Test:

How many teaspoons

of sugar are in a can
of soda?
There are 9 teaspoons of
sugar in a can of soda!
Food amounts based on:
 Age
 Gender
 Level of physical activity
Fruits
 One to two cups recommended daily. A
cup is equal to:
 1 small apple
 1 large banana
 1 large orange
 1 cup of 100% juice
Vegetables
 One to 2 and a half cups recommended
daily. A cup is equal to:
 2 cups of raw leafy vegetables
 1 cup of raw or cooked vegetables
 1 large ear of corn
 1 medium potato
Bread, Cereal, Rice and Pasta
 3 or more ounces recommended daily.
An ounce is:
 1 slice of bread
 1 cup of cereal
 One half cup of cooked

rice, cereal or pasta

Protein: Meat, Poultry, Fish,
Dry Beans, Eggs, Nuts
 2-6 ounces recommended daily
 One quarter cup of cooked dry beans
 One egg
 1 tablespoons peanut

butter
 One half ounce of nuts
Dairy: Milk, Yogurt and
Cheese
 2-3 cups recommended daily. One cup is
equal to:
 1 and one half ounces of cheddar cheese
 2 cups cottage

cheese
 1 8 oz. container

of yogurt
Oils
 Use liquid oils, not solid fats
 3-7 teaspoons recommended per day
 Cooking oil
 Salad dressing
 Margarine
 Mayonnaise
Discretionary or Empty Calories
 Range from 100-300 calories for most
people
 Eat more of essential foods
 Eat fewer foods with high fat or sugar
content (cookies, cakes, ice cream,
candies, hot dogs, hamburgers, fried
foods)
Suggestions for Healthy Food
Choices
 Moderate your intake of sugar
 Choose and prepare foods with less
salt
Avoid Addictions

 Smoking
 Alcohol
 Drugs
Smoking Is Related to Many
Illnesses:
 Respiratory System  Damages
 Heart and Developing Fetus
Circulatory System  Facial Wrinkling
 Strokes
 Eyes and Vision
 Cancer
 Osteoporosis
Smoking is promoted to make
money for the tobacco
companies.
Moderate & Responsible
Drinking
 One drink per day for women
 Two drinks per day for men
One Drink Is:

 One l2 ounce can of beer

 One 4 ounce glass of wine
 1.5 ounces of distilled spirits (whiskey,
vodka, rum)
Binge drinking is having too
much alcohol in too little time.
 Men who drink 5 or more drinks in a
row
 Women who drink 4 or more drinks in a
row
 Heavy drinking causes brain damage
and interferes with memory.
 Get Enough Sleep

 It is important for learning and brain

function
 It is important for good health
Lack of Sleep Causes
 Difficulties with memory and learning
 Increased irritability
 Accidents
 Illness
 Lack of energy
 Stress
 Weight gain
 Rapid aging
Stress and Relaxation
Stress can be motivation
Two Kinds of Stress
 Distress

 Eustress

BY DR. HANS SELYE

What are some examples of
distress?
Rate the Stress
 Low  Tests
 Medium  Money and bills
 High  Children
 Work
 Traffic
 Telephone
What is stress for one person
is not necessarily stress for
another
Where is the stress?
Could it be in your head? It is
how we look at the situation.
What are the symptoms of
stress?
Stress Symptoms
 Insomnia
 Muscle tension
 Digestive problems
 Raised blood pressure
 Cold hands
 Health problems
The Story of the Cave Man
and the Saber-toothed Tiger
Picture this scene a million
years ago. You come out of of
your cave. The sun is up and
the birds are chirping. Your
heart rate is normal.
All of a sudden you hear a
twig snap. Off to your right
you see a large saber-toothed
tiger. You have two options.
What are they?
Fight
Or flight
To fight that tiger or run away
fast, the body prepares by
releasing stress hormones
 Cortisol increases blood sugar and
speeds metabolism
 Epinephrine supplies extra glucose
 Norepinephrine speeds up your heart
rate and raises your blood pressure
Why is stress a problem?
There is no longer a tiger to
kill or run away from!
And we are left with all the
stress hormones
Fight or flight is not an
appropriate response to
today’s problems
3 Ways to Deal with Stress
 Exercise uses up the stress hormones
 Stress reducing thoughts
 Physical relaxation
Remember what the cave
man did when threatened?
He or she MOVED!
Moving burns the stress
hormones
Make exercise such as a brisk
walk for 30 minutes, a part of
your daily routine.
Find some activity that you
like.
Stress Reducing Thoughts
Stress Reducing Thoughts
 Keep cool
 It’s not the end of the world
 Relax
 I don’t have to be perfect
 Life’s like that
 Life’s too short to be miserable
Physical Relaxation
Elements of Physical Relaxation

 Breathing
 Tensing and Relaxing Muscles
 Visual Imagery
 Positive Suggestions
 Music
Use Visual Imagery
 Imagine your favorite place
 Beach
 Mountains
 Lake
 Desert
IMAGINE YOURSELF AT THE
BEACH
OR IN THE MOUNTAINS
OR YOUR FAVORITE PLACE
Use Positive Suggestions
Music

 Use a beat slower than your heart rate

Relaxation Exercise
Stress Management Checklist
 Manage your time and organize your
things
 Don’t spread yourself too thin
 Learn to say “no”
 Cultivate friends
 Participate in an extracurricular activity
 Do something fun every day
Stress Management Checklist
 Exercise regularly
 Eat sensibly
 Get enough sleep
 Learn to relax
Good Health to You!