healthy eating for an active lifestyle

By 3th group :
Yunita selly, 10-55
Ahmad Nasrullah 13-10
Larasmiati rasman 13-18
Nurwahidah 13-26
Insiyah Noryza A.S. 13-37
Rizka Inna Safitri 13-47
Talitha Zhafirah 13-55
 healthy eating for an active lifestyle
Healthy eating means consuming the right quantities of
foods from all food groups in order to lead a healthy life.
As we know that the increasing age will increase daily
activities.
For youth and adults engaging in physical activity and sports,
healthy eating is essential for optimizing performance.
Ok, lets discuss about 10 tips for
combining good nutrition and
physical activity 
 1. maximize with nutrient-packed foods
Give your body the nutrients it needs by eating a variety of
nutrient-packed food, including whole grains,lean protein,
fruits and vegetables, and low-fat or fat-freedairy. Eat less food
high in solid fats, added sugars, and sodium (salt). Including :

a. Fish  lean protein that is low in saturated fat and

cholesterol
b. Beans  dense in nutrients, low in calories, and are loaded
with fiber especially soluble fiber, the type that lowers blood
cholesterol
c. Fruit  rich in many vitamin that’s good for body
d. Sweet potatos  rich in vitamin C and B6, and they're full of
fiber.
e. Oatmeal  maintain a stable weight and a healthy
cholesterol level
 2. energize with grains
Your body’s quickest energy source comes from foods such as bread,
pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of
your grain food choices whole-grain foods like whole-wheat bread
or pasta and brown rice.
Grains are important sources of many nutrients, including dietary
fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and
minerals (iron, magnesium, and selenium).
a. Consuming whole grains as part of a healthy diet may reduce the
risk of heart disease.
b. Consuming foods containing fiber, such as whole grains, as
part of a healthy diet, may reduce constipation.
c. Eating whole grains may help with weight management.
d. Eating grain products fortified with folate before and
during pregnancy helps prevent neural tube defects
during fetal development.
3. power up with protein
Protein is essential for building and repairing
muscle. Choose lean or low-fat cuts of beef
or pork, and skinless chicken. Get your
protein from seafood twice a week. Quality
protein sources come from plant-based
foods, too.
Be careful not to use whey protein in addition
to a meal to avoid gaining weight. Use it on
its own as part of a meal replacement.
Protein is thermogenic. This means that
it creates a slight calorie burn as it’s
digested. When compared to many
carbohydrate rich foods, protein has a
greater thermogenic effect. Think of it as
giving your digestive system a good, hard
run.
4. mix it up with plant protein foods
Variety is great! Choose
beans and peas (kidney,
pinto, black, or white beans;
split peas; chickpeas;
hummus), soy products
(tofu, tempeh, veggie
burgers), and unsalted nuts
and seeds
Plant-based foods are
practically free from
cholesterol, tend to be high
in fiber, and are often
alkalizing to the body
5. vary your fruits and vegetables

Fruits and vegetables contain different kinds of

vitamins and minerals that are good for health,
besides fruits and vegetables may protect the
body from various diseases. Fruits and
vegetables also contain fiber and can reduce
obesity.
6. don’t forget dairy
Foods like fat-free and low-fat milk, cheese,
yogurt, and fortified soy beverages (soymilk)
help to build and maintain strong bones
needed for everyday activities.
Milk is a source of calcium, which is essential for
bone health. Not only the children who need
it when they grow bone, adults also need to
maintain strong bones and to prevent
osteoporosis. Milk is also good for strong
teeth and helps prevent tooth decay and
cavities. Warm milk will help relax tense
muscles and can calm the nerves
7. balance your meals
When planning a meal, try to think this examples :
 Spaghetti is a frequent menu item for many families.
Spaghetti includes ground meat, vegetables (onion,
mushrooms and marinara sauce) and grains (spaghetti).
What food groups are missing? Milk and Fruit. Pour milk
to drink and add a fruit salad (maybe even as dessert)
for a balanced, nutrient-rich family meal.
 When the weather turns cold and the family meal menu
includes Beef Stew with meat and vegetables, then
balance the meal by serving dinner rolls (grains), sliced
fruit (whatever is in season) and milk to drink.
 If you're serving oatmeal made with milk for breakfast,
then consider adding yogurt and fruit to add flavor to
the oatmeal, and maybe a hard cooked egg to boost the
protein. Another option would be to add a scrambled
egg with salsa.
 When deli sandwiches are on the menu for lunch, add
cheese to the sandwich, a side of fruit and baby carrots.
By taking a balanced approach to planning meals you make sure
your family is getting adequate nutrition. When options from
every food group are available at every meal, then even picky
eaters are likely to find something they will want to eat. As
children get older, use the balanced meal approach to add more
interest and variety to your healthy family meals. For example,
try adding more vegetables into a casserole or adding fruit into
a quesadilla or green salad.
8. drink water
8 glass/ day, Because :
a. Drinking Water Helps Maintain the Balance of Body
Fluids.
b. Water Can Help Control Calories
c. Water Helps Energize Muscles.
d. Water Helps Keep Skin Looking Good
9. know how much to eat
Eating a mix of healthy foods every day provides the
nutrients, fiber, and calories your body needs. The amount
you should eat depends on your age, whether you are a
man or woman and your height and weight. It also depends
on your level of physical activity. The more physically active
you are, the more calories you might be able to eat without
gaining weight. Most people in the United States eat more
calories than they need.
Daily Calorie Levels for Women Daily Calorie Levels for Men

a. 1,600 calories a day if her level a. 2,000 to 2,200 calories a day if

of physical activity is low (only
performs activities associated
with typical day-to-day life)\
b. 1,800 calories daily if she is
moderately active (walks the
equivalent of 1.5 to 3 miles a
day at 3 to 4 miles per hour)
c. 2,000 to 2,200 calories daily if
she has an active lifestyle (walks c. 2,400 to 2,800 calories daily if
the equivalent of more than 3
miles a day at 3 to 4 miles per
hour).
his level of physical activity is
low (only performs activities
associated with typical day-to-
day life)
b. 2,200 to 2,400 calories daily if
he is moderately active (walks
the equivalent of 1.5 to 3 miles
a day at 3 to 4 miles per hour)
he has an active lifestyle (walks
the equivalent of more than 3
miles a day at 3 to 4 miles per
hour).
10. Reach Your Goals
Successfully executing any personal strategic
plan for change requires that as you develop
your plan, you effectively incorporate these
seven steps for attaining each and every goal:
a. Express your goal in terms of specific events or
behaviors.
b. Express your goal in terms that can be measured.
c. Assign a timeline to your goal.
d. Choose a goal you can control.
e. Plan and program a strategy that will get you to
your goal.
f. Define your goal in terms of steps.
g. Create accountability for your progress
toward your goal.
 So we can conclude that combining good
nutrition with physical activity can lead to a
healthier lifestyle 

Hope this is useful for us

Good luck (y)
Thank You 