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Hi and welcome.
My name is Brittany Gaydosh and I am a graduate dietetics
student here at Eastern Illinois University.
Today, I'm going to be talking to you about fitness nutrition
and the importance of a healthy diet for exercise.
As you may already know, it is recommended that adults
engage in 60 minutes of exercise everyday.
Even if you can't get the full 60 minutes in everyday,
some exercise is better than none at all.
As you begin to incorporate exercise into your daily life,
it's going to help you maintain a healthy body weight
and it's going to prevent or delay
the onset of cardiovascular disease,
hypertension, diabetes, and osteoporosis.
Exercise is going to help you prevent chronic disease,
but it's also going to make you feel better.
It's going to increase your energy levels
and it's going to improve your self-esteem.
Exercise has also been shown to improve the symptoms
of depression, anxiety, and panic disorders.
Now, I know many of you out there
are thinking I've never started an exercise before,
but it's really quite simple.
All you have to do is start slow.
You can begin by walking around the block after dinnertime
and this is a great activity to do
because the entire family can be involved.
Next, you should make sure that the exercise
that you choose is fun and convenient
because you don't want to make exercise seem like a chore.
You want it to be an activity that you enjoy doing.
You should also include a friend in your workout,
because if you have someone there, they're going to keep you
motivated and you're going to want to work out more and more.
Also, you should log your activity levels
because this way you can check your progress
and it's going to keep you on track and keep you motivated
in the upcoming months.
Now, you really can't talk about exercise until you
talk about nutrition, and whether you're
a marathon runner or a mall walker,
adequate nutrition is essential to fuel your body.
It is recommended that the average American consumes
45% to 65% of their energy intake from carbohydrates,
20% to 35% of their energy intake from fat,
and 10% to 35% of your intake from protein.
One really good tool that you can use is MyPyramid.
All you have to do is log onto mypyramid.gov,
scroll down to the MyPyramid Menu Planner
and here you can enter your age, your height, you weight,
and the physical activity level that you partake in.
After you do this, it's going to give you values of the number
of calories you should be consuming everyday
in addition to the number of servings from each food group
you should be consuming everyday.
Now, for exercise, one of the most important reasons
you need to consume carbohydrates is because
it's going to help you maintain a normal blood glucose level
and it's going to help replenish the diminished
glycogen stores that occurs during exercise.
Some really good examples that I brought in of carbohydrates
are the pasta I have here and the oatmeal.
But some other examples are bread,
rice, couscous, and potatoes.
And you should remember that 50% of the carbohydrates
you intake should be from whole wheat.
Now, one of the main reasons you need to consume protein
in the diet for exercise is because it's going to help you
maintain the muscle mass you currently have,
and it's going to help repair lean tissue damage
that occurs during exercise.
Two examples that I brought in are eggs and tuna,
but you can also consume chicken and lean beef products,
and finally, fat.
Yes, you do need to consume fat in your diet,
and some of the reasons are it's going to provide
essential fatty acids and it's going to help you absorb
fat soluble vitamins into the body.
Now, you might be wondering what foods
you need to consume before exercise.
You need to consume foods that are high in carbohydrates
and low in fat and fiber.
So some examples that you can eat are, again,
you can have pasta, you can drink a sports drink,
you can eat a banana, you can have a bowl of cereal
with skim milk, or pancakes for breakfast.
In addition to consuming a balanced diet you need to make
sure you stay hydrated for exercise.
I'm going to give you some quick tips
to staying hydrated before, during, and after.
So, before exercise you should be consuming 2 cups of fluid
two hours before exercise.
During exercise you need to be consuming 3 to 6 fluid ounces
of water or a sports drink every 15 minutes during
your exercise, and a really good tool to use is a water bottle
like this that has measurement markers so you can gauge
how much water you're consuming throughout your exercise.
And if you are exercising for greater than 60 minutes,
you need to be consuming a sports drink that contains
at least 14 grams of carbohydrates
for every 8 fluid ounces.
Two really good examples are Gatorade and Powerade.
And then finally, following exercise,
you should consume between 16 and 24 ounces of water
for every pound that you have lost.
So to kind of recap, you need to make sure that you're consuming
the right amount of carbohydrates, fat, and protein
in the diet in addition to an adequate fluid consumption
to stay hydrated.
Don't forget to check out mypyramid.gov for all
the great tips it has for a healthy lifestyle.
Thanks for viewing and happy exercising.
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