Body Types and Food - Body weight can be deceptive. If you gain muscle and lose body fat you may actually gainweight! Bodyweightand%ofbodyfatmustbeconsideredtogether. - Body types have a strong impact on what foods you can and should eat. - Ectomorphs are very thin and slender people - food is converted into energy and used quickly. - Mesomorphs are muscular people - eating a good variety of food builds muscle quickly - little problem with body fat gains - Endomorphs are round shaped people - food is converted into body fat - benefits from a diet low in sugar, breads, cereals and pastas - needs lean proteins and plant fats
Some Rules -The number of servings you eat depends on your size, activity level, age and body type. - Variety is very important to good nutrition - Eat many kinds of food with different colors and tastes. - Diets do not work!! Learning to eat correctly for the rest of your life works best at managing body. - Portion sizes are very important because large portions usually mean poor quality . --If your urine is a dark color and has an odor, it often means you are dehydrated
Eating Disorders - Using Food like a Drug --Bulimia is an eating disorder characterized by Binging (eating large amounts) and Purging (throwing up, laxatives, fasting, exercise). -Bulimia has many signs like Purging (throwing up) after meals, dental problems and secretive eating. -Anorexia is an eating disorder characterized starvation and large weight loss. It is a very destructive, often deadly condition. -Compulsive eating is characterized by binging on large amounts of food and increased weight gain. -Bulimia and compulsive eating are very similar in their causes. -All eating disorders are used to block or avoid emotional problems. Eat the Food Pyramid --The base of the food pyramid (the food you should eat the most) is composed of Fruits, Vegetables, Whole Grains (Oats, Wheat, ...) and Plant Fats (olive, corn, veg. oils...). These foods should be eaten at most meals. -Vegetables should be eaten in abundance (all that you want) but fruits should be limited (they contain sugar). -- Nuts (cashews, peanuts, almonds..), meats (fish, chicken..) eggs and legumes (beans) are good sources of protein. - Red meat (beef, pork), sugar, white flour bread and pasta, white rice and potatoes should be eaten sparingly!!!!
Exercise and Food Go Together -Aerobic Exercise works your heart muscle and cardiovascular system. Good examples are running, fast bike riding and swimming. This exercise should last at least 20-30 minutes - Anaerobic Exercise tones and builds body muscle. Examples - weight lifting and short fast sprints.