1. Fitness 4 LifeFitness 4 Life
The Healthy WayThe Healthy Way
Presented byPresented by
Vicente Njoku M.S, MBAVicente Njoku M.S, MBA
New York Institute of TechnologyNew York Institute of Technology

2. Key Concepts About Dieting andKey Concepts About Dieting and
ExercisingExercising
Reduces your LDL (bad) cholesterol and increases yourReduces your LDL (bad) cholesterol and increases your
HDL (good) cholesterol.HDL (good) cholesterol.
Decreases the risk of developing chronic diseases, suchDecreases the risk of developing chronic diseases, such
as cancer, diabetes, heart diseases and stroke.as cancer, diabetes, heart diseases and stroke.
Increases your chances of stabilizing your weight.Increases your chances of stabilizing your weight.
Improves your cardiovascular health, brain function, andImproves your cardiovascular health, brain function, and
quality of life (invigorating)quality of life (invigorating)
Increase your life expectancyIncrease your life expectancy

3. The Importance of DietThe Importance of Diet
The food choices we make throughout our life makes aThe food choices we make throughout our life makes a
big difference in the likelihood for many diseases thatbig difference in the likelihood for many diseases that
causes premature death or disability; for example,causes premature death or disability; for example,
Heart diseaseHeart disease
CancerCancer
StrokeStroke
Diabetes (especially, type II)Diabetes (especially, type II)

4. The importance of diet continues…The importance of diet continues…
According to a long-term studies conducted by HarvardAccording to a long-term studies conducted by Harvard
School of Public Health…School of Public Health…
a diet rich in vegetables may help prevent breast anda diet rich in vegetables may help prevent breast and
prostate cancerprostate cancer
Colon cancer is more common among those who eatColon cancer is more common among those who eat
more red meatmore red meat
high-fat diets increase the risk of heart disease, strokehigh-fat diets increase the risk of heart disease, stroke
and some cancersand some cancers
a diet with too many refined carbohydrates increases thea diet with too many refined carbohydrates increases the
risk of obesity, diabetes and heart diseaserisk of obesity, diabetes and heart disease

5. The importance of diet continues…The importance of diet continues…
Nutritional needs changes with aging…Nutritional needs changes with aging…
Health experts recommend a diet that is rich in wholeHealth experts recommend a diet that is rich in whole
grains and fresh fruits and vegetables.grains and fresh fruits and vegetables.
Drink 8-10 cups of fluid every day, and make at least fiveDrink 8-10 cups of fluid every day, and make at least five
of those water. Limit caffeinated/alcoholic beverages.of those water. Limit caffeinated/alcoholic beverages.
Replace saturated fats with monounsaturated fats (olive,Replace saturated fats with monounsaturated fats (olive,
canola, sunflower, safflower, and soy bean oils).canola, sunflower, safflower, and soy bean oils).
When snacking, choose fruits, vegetables or whole grainWhen snacking, choose fruits, vegetables or whole grain
products.products.
Making eating fun by sharing with family and friends, orMaking eating fun by sharing with family and friends, or
joining community functions whenever possible.joining community functions whenever possible.

6. The Importance of ExerciseThe Importance of Exercise
Many experts believe that regular exercise improvesMany experts believe that regular exercise improves
overall health and well-being.overall health and well-being.
New studies show that aerobic activity increases levelsNew studies show that aerobic activity increases levels
of brain chemicals… (responsible for nerve cell growth).of brain chemicals… (responsible for nerve cell growth).
Exercise can help retain mental capacity by…Exercise can help retain mental capacity by…
Reducing anxiety and stressReducing anxiety and stress
Improving cardiovascular health, sleep, mood andImproving cardiovascular health, sleep, mood and
possibly alleviating depression.possibly alleviating depression.
Enabling the body to use insulin more efficiently.Enabling the body to use insulin more efficiently.
Slowing the rate of bone lossSlowing the rate of bone loss
Increasing energy levels and controlling weight andIncreasing energy levels and controlling weight and
preventing obesity.preventing obesity.

7. The Importance of exercise continues…The Importance of exercise continues…
The National Institute of Aging recommends adding fourThe National Institute of Aging recommends adding four
types of exercises into your life…types of exercises into your life…
Endurance exercise, such as walking, helps increaseEndurance exercise, such as walking, helps increase
stamina.stamina.
Strength exercise, with free or resistance weights,Strength exercise, with free or resistance weights,
increases metabolism (may help prevent osteoporosis).increases metabolism (may help prevent osteoporosis).
Flexibility exercise, such as stretching or yoga, preventsFlexibility exercise, such as stretching or yoga, prevents
and aids recovery from injuries.and aids recovery from injuries.
Balance exercises, such as standing on one foot, helpBalance exercises, such as standing on one foot, help
prevent falls.prevent falls.
Following the tips above and your physicians advice would help youFollowing the tips above and your physicians advice would help you
live well in old age as opposed to just living into old age.live well in old age as opposed to just living into old age.

8. The influence of calorie intake andThe influence of calorie intake and
expenditureexpenditure
Weight gain or loss is determined by the “calorieWeight gain or loss is determined by the “calorie
equation”equation”
If calorie-intake exceeds calorie expenditure, weight isIf calorie-intake exceeds calorie expenditure, weight is
gained.gained.
If calorie-intake is less than calorie expenditure, weight isIf calorie-intake is less than calorie expenditure, weight is
lost.lost.
If calorie-intake is equal to calorie expenditure, weightIf calorie-intake is equal to calorie expenditure, weight
remains the same.remains the same.

9. Calorie IntakeCalorie Intake
All foods contain calories.All foods contain calories.
Our calorie intake is the total number of caloriesOur calorie intake is the total number of calories
contained in the food and drink that we consume.contained in the food and drink that we consume.
A variety of different factors determines how manyA variety of different factors determines how many
calories you need each day…calories you need each day…
Such as height, weight, gender, age and activity levelSuch as height, weight, gender, age and activity level
Warning! Over-reducing your caloric intake will NOT leadWarning! Over-reducing your caloric intake will NOT lead
to healthy, sustainable weight loss.to healthy, sustainable weight loss.

10. Calorie ExpenditureCalorie Expenditure
There are three ways to expend calories…There are three ways to expend calories…
1.1. Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR)
--This accounts for 60% of all calorie expenditure.--This accounts for 60% of all calorie expenditure.
--It is the amount of energy or calories our body--It is the amount of energy or calories our body
consumes while at rest.consumes while at rest.
--and this may vary according to a number of genetic or--and this may vary according to a number of genetic or
physiological factors such as fat-muscle ratio andphysiological factors such as fat-muscle ratio and
amount of physical exercise.amount of physical exercise.

11. Calorie Expenditure ContinuesCalorie Expenditure Continues
2.2. Physical ActivityPhysical Activity
--This accounts for 30% calorie expenditure by an--This accounts for 30% calorie expenditure by an
average person.average person.
--It is the energy used during movement.--It is the energy used during movement.
3.3. Dietary ThermogenesisDietary Thermogenesis
--This accounts for 10% calorie expenditure.--This accounts for 10% calorie expenditure.
--These are calories burned in the process of eating,--These are calories burned in the process of eating,
digesting, absorbing and using food.digesting, absorbing and using food.

12. Calorie Expenditure could be facilitated by…Calorie Expenditure could be facilitated by…
Building Muscle- your body uses 50 extra calories forBuilding Muscle- your body uses 50 extra calories for
every extra pound of muscle you put on…this increasesevery extra pound of muscle you put on…this increases
your BMR by 15% (metabolically active).your BMR by 15% (metabolically active).
Move More- stand up and stretch, pace up and down,Move More- stand up and stretch, pace up and down,
change positions, use the stairs, park further away in thechange positions, use the stairs, park further away in the
car park, etc.car park, etc.
Aerobic Exercise- studies have shown that sustained,Aerobic Exercise- studies have shown that sustained,
high-intensity exercise makes you burn more calories forhigh-intensity exercise makes you burn more calories for
several hours afterwards (walking, jogging, orseveral hours afterwards (walking, jogging, or
swimming).swimming).
Eat little and Often- keeps your metabolism going fasterEat little and Often- keeps your metabolism going faster
than larger, less frequent meals.than larger, less frequent meals.

13. Calorie Expenditure Continues…Calorie Expenditure Continues…
Some foods burn more calories than the calorie contentSome foods burn more calories than the calorie content
of the foods itself; mostly found in natural plant foods.of the foods itself; mostly found in natural plant foods.
Fruits rich in vitamin C like limes, lemons, oranges,Fruits rich in vitamin C like limes, lemons, oranges,
grapefruit and tangerines have lipid burning properties.grapefruit and tangerines have lipid burning properties.
Other possible lipid burning foods are spicy foods,Other possible lipid burning foods are spicy foods,
especially chilli, asparagus, beet root, broccoli, cabbage,especially chilli, asparagus, beet root, broccoli, cabbage,
carrot, apple, blueberries, and watermelon.carrot, apple, blueberries, and watermelon.
Also, drinks containing caffeine stimulate theAlso, drinks containing caffeine stimulate the
metabolism, as does green tea.metabolism, as does green tea.

14. Steps to a Healthy YouSteps to a Healthy You
MyPyramid.govMyPyramid.gov

15. Some Facts on MyPyramidSome Facts on MyPyramid

16. A “Healthy” FoodA “Healthy” Food
Should focus on the positive components of foodShould focus on the positive components of food
Choosing a variety of nutrient-rich foods as the foundation of whatChoosing a variety of nutrient-rich foods as the foundation of what
you eat.you eat.
Healthy foods should be nutrient-rich or have a large amount of keyHealthy foods should be nutrient-rich or have a large amount of key
nutrients, like vitamins and minerals, for their calories.nutrients, like vitamins and minerals, for their calories.
Make each calorie count by selecting foods with more essentialMake each calorie count by selecting foods with more essential
nutrients in fewer calories, especially fromnutrients in fewer calories, especially from
--Low fat and fat-free dairy--Low fat and fat-free dairy
--Whole grains--Whole grains
--Colorful fruits and vegetables--Colorful fruits and vegetables
--Lean meats, seafood, eggs, beans and nuts--Lean meats, seafood, eggs, beans and nuts

17. A “Healthy” ChoiceA “Healthy” Choice

18. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
Starts with the Nutritional Facts LabelStarts with the Nutritional Facts Label
1.1. Check serving size/number of servings in the package.Check serving size/number of servings in the package.
2.2. Number of servings determines actual number ofNumber of servings determines actual number of
calorie (and calories from fat).calorie (and calories from fat).
--General Guide to Calories--General Guide to Calories
--40 Calories is considered low--40 Calories is considered low
--100 Calories is Moderate--100 Calories is Moderate
--400 Calories or more is high--400 Calories or more is high
**According to FDA eating to many calories per day is**According to FDA eating to many calories per day is
linked to overweight and obesity.linked to overweight and obesity.

19. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
3.3. #3 on the label says#3 on the label says Limit these NutrientsLimit these Nutrients. According to. According to
the FDA, eating to much fat, saturated fat, trans fat,the FDA, eating to much fat, saturated fat, trans fat,
cholesterol, or sodium may increase your risk ofcholesterol, or sodium may increase your risk of
certain chronic diseases, like heart disease, somecertain chronic diseases, like heart disease, some
cancers, or high blood pressure.cancers, or high blood pressure.
***Health experts recommends that you keep your intake***Health experts recommends that you keep your intake
of saturated fat, trans fat and cholesterol as low asof saturated fat, trans fat and cholesterol as low as
possible as part of a nutritionally balanced diet.possible as part of a nutritionally balanced diet.
44 #4 on the label says#4 on the label says Get Enough of these Nutrients.Get Enough of these Nutrients.
Eating enough of these nutrients can improve yourEating enough of these nutrients can improve your
health and help reduce the risk of some diseases andhealth and help reduce the risk of some diseases and
conditions.conditions.

20. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
5.5. Understanding the footnote on the bottom of theUnderstanding the footnote on the bottom of the
nutritional facts label… “%DVs are based on a 2,000nutritional facts label… “%DVs are based on a 2,000
calorie diet”calorie diet”
6.6. The % Daily Values (%DVs) are based on the DailyThe % Daily Values (%DVs) are based on the Daily
Value recommendations for key nutrients but only for aValue recommendations for key nutrients but only for a
2,000 calorie daily diet.2,000 calorie daily diet.
Nota Bene: 5%DV or less is low and 20%DV or moreNota Bene: 5%DV or less is low and 20%DV or more
is high.is high.

21. Knowing your BMIKnowing your BMI
The Body Mass Index (BMI) is a guideline used to see if you haveThe Body Mass Index (BMI) is a guideline used to see if you have
a healthy weight. It is a ratio of your weight and height anda healthy weight. It is a ratio of your weight and height and
assesses your health risk associated with being underassesses your health risk associated with being under oror
overweight. (less than18.5=underweight, 18.5-24.9=normaloverweight. (less than18.5=underweight, 18.5-24.9=normal
weight, 25-29.9=overweight, 30-39.9=obese, greater thanweight, 25-29.9=overweight, 30-39.9=obese, greater than
40=extreme obesity)40=extreme obesity)
Knowing your current BMI could also help you accomplish yourKnowing your current BMI could also help you accomplish your
set goal.set goal.
For more information on your BMI, visitFor more information on your BMI, visit
http://www.cdc.gov/healthyweight/assessing/bmi/index.htmlhttp://www.cdc.gov/healthyweight/assessing/bmi/index.html
Or consult with your physician/dietitianOr consult with your physician/dietitian

22. Some Key PointsSome Key Points
1. Learn1. Learn what to eatwhat to eat from each food group.from each food group.
2.2. Focus onFocus on how much you eathow much you eat. Watch your portion sizes!. Watch your portion sizes!
3.3. Choose “Choose “nutrient-dense” forms of foodsnutrient-dense” forms of foods. These foods. These foods
are packed with nutrients, but low in “extras” that justare packed with nutrients, but low in “extras” that just
add calories.add calories.
4.4. Get moving!Get moving! Physical activityPhysical activity can help you reach andcan help you reach and
keep a healthier weight.keep a healthier weight.
5.5. Follow your progress byFollow your progress by trackingtracking your food intake andyour food intake and
physical activity. Check your weight weeklyphysical activity. Check your weight weekly

23. ConclusionConclusion
Remember: Your health is importantRemember: Your health is important
Working out and eating right increasesWorking out and eating right increases
your life expectancy and improves youryour life expectancy and improves your
quality of life.quality of life.
Going “green” on your diet is motivationGoing “green” on your diet is motivation
enough to start your diet and get going onenough to start your diet and get going on
that exercise program—and to keep it upthat exercise program—and to keep it up
indefinitely.indefinitely.

24. QuestionsQuestions
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25. ReferencesReferences
1.1. Boyle, A. Marie and Holben, H. David Community Nutrition in Action: anBoyle, A. Marie and Holben, H. David Community Nutrition in Action: an
entrepreneurial approach 4th editionentrepreneurial approach 4th edition
2.2. http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.hthttp://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.ht
3.3. http://www.mypyramid.gov/index.htmlhttp://www.mypyramid.gov/index.html
4.4. http://www.cdc.gov/healthyweight/assessing/bmi/index.htmlhttp://www.cdc.gov/healthyweight/assessing/bmi/index.html
5.5. http://www.nutritiondata.com/tools/calories-burnedhttp://www.nutritiondata.com/tools/calories-burned
6.6. http://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.html
7.7. http://www.thedietchannel.com/How-Can-I-Motivate-to-Diet-and-http://www.thedietchannel.com/How-Can-I-Motivate-to-Diet-and-
Exercise.htmExercise.htm
8.8. http://www.weightlossresources.co.uk/calories/burning_calories/buhttp://www.weightlossresources.co.uk/calories/burning_calories/bu
rn_more_calories.htmrn_more_calories.htm
9.9. http://www.pioneerthinking.com/ara-livingwell.htmlhttp://www.pioneerthinking.com/ara-livingwell.html
10.10. http://www.dietnation.com/weight-loss/science-behind-weight-http://www.dietnation.com/weight-loss/science-behind-weight-
loss/daily-caloric-intake.aspxloss/daily-caloric-intake.aspx
11.11. http://www.calorie-counter.net/calorie-intake-and-expenditure.htmhttp://www.calorie-counter.net/calorie-intake-and-expenditure.htm