UNIT I: PHYSICAL FITNESS INTRODUCTION

KINESIOLOGY of MOVEMENTS
Understanding Planes and Axes of Movement
Terminologies

o Anterior or Ventral: Toward or on the front of the body: in front of

 The pectorals are on the anterior aspect of the body.
o Posterior or Dorsal: Towards or on the back of the body: behind
 The rhomboids are on the posterior aspect of the body
o Superior or Cranial: Toward the head or upper part of a structure: above
 The humerus is superior to the radius
o Inferior or Caudal: Toward the lower part of a structure: below
 The tibia is inferior to the femur
o Medial: Toward or at the midline of the body: inner side
 The middle toe is located at the medial side of the foot
o Lateral: Away from the midline of the body: outer side
 The little toe is located at the lateral side of the foot
o Proximal: Closer to the origin of a point of reference
 The elbow is proximal to the wrist
o Distal: Further from the origin of a part or point of reference
 The foot is distal to the knee

Planes and Axis

Human movements are described in three dimensions based on a series of planes and axis. There are
three planes of motion that pass through the human body.
The Sagittal plane lies vertically and divides the body into right and left parts.

Movement in the Sagittal Plane:

Flexion: Decreasing the angle between two bones

Extension: Increasing the Angle between two bones

Dorsiflexion: Moving the top of the foot toward the shin (only at the ankle)
Plantar flexion: moving the sole of the foot downward (pointing the toes)

The frontal plane also lies vertically however divides the body into anterior and posterior parts.

Movement in the Frontal:

Adduction: Motion toward the midline

Abduction: Motion away from the midline of the body

Protraction: forward movement of the scapula resulting in the

hunching of the shoulders
Retraction: backward movement of the scapula pulling together
to square up the shoulders

Elevation: Moving to a superior position (only at the scapula)

Depression: Moving to an inferior position (only at the scapula)

Inversion: Lifting the medial border of the foot

Eversion: Lifting the lateral border of the foot
The transverse plane lies horizontally and divides the body into superior and inferior parts.

Movement in the Transverse:

Rotation- Internal (inward) or external (outward)

turning about the vertical axis of the bone

Pronation- Rotating the hand and wrist medially from the bone
Supination-Rotating the hand and wrist laterally from the bone

Horizontal Flexion (adduction)-

From the 90-degree abducted arm position,
thehumerus is flexed (adducted) in toward
the midline of the body in the transverse plane

Horizontal Extension(abduction)-
Return of the humerus from horizontal flexion

Lateral Flexion:
Refers to movement of the spine laterally away from the midline of the body.
This can be seen when we bend to one side.

Lateral rotation: The movement of a body segment where the front

(anterior) of the segment rotates laterally (outwards) away from
the midline of the body.

Medial rotation: The movement of a body segment where the front

(anterior) of the segment rotates medially (inwards) towards
the midline of the body.

McGinnis, (1999)

5
MOVEMENT PREPARATION: AN EFFECTIVE WARM UP STRATEGY
Movement preparation, also referred to as a dynamic warm-up, involves moving in a variety of
directions at different speeds to help activate the tissues along with the nervous, circulatory and
respiratory systems responsible for controlling and fueling movement. Movement preparation can
be an effective and functional way to prepare the body for a tough and physically demanding
workout.

Performing a warm-up at the start of an exercise session:

 Increases circulation, which moves oxygen and nutrient-rich blood to the involved muscles
 Elevates tissue temperature so that muscles can rapidly lengthen and return to their starting
shape
 Turns on the sensory receptors of the central nervous system responsible for identifying
position changes in the body, which is essential for determining the appropriate motor response
 Elevates the levels of hormones and neurotransmitters responsible for providing energy during
a workout.
 Rehearses movement patterns in slower, controlled tempos before adding resistance or moving
at a fast speed
 Otherwise prepares the body for physical activity

Movement preparation exercises are an effective pre-workout warm-up because they move the
body in all directions and involve a number of different muscles and joints. For best results, a
movement preparation warm-up should start with exercises that focus on stability of the lumbar
spine along with mobility of the hips and thoracic spine, while gradually increasing the level of
intensity to allow tissue temperature and circulation to increase. Here are five ways that movement
preparation works as an effective pre-workout warm-up strategy:

1. Joint capsules and ligament endings contain numerous sensory receptors that measure and
identify pressure, movement and rate of movement of their respective joints. Slow, controlled
movements through a complete range of motion allows the nervous system to learn how to
regulate the degrees of freedom allowed in each individual joint.
2. Muscles are comprised of two different kinds of tissue: the contractile element of the actin and
myosin proteins and the elastic component of the fascia and connective tissue, which surrounds
every muscle fiber down to the most microscopic level. Muscle and fascia contain sensory
receptors that sense tension, length change and rate of length change. Movement preparation
exercises engage the sensory receptors in both the contractile and elastic tissues to fully
involve the central nervous system and prepare it to control the muscles used in the workout.
3. As muscles lengthen, the muscle spindles sense the rate of length change and communicate
with motor neurons to initiate muscle contractions. Movement preparation exercises increase
nervous system activity within muscles, making them more effective at producing powerful
contractions during exercise.
4. Multiplanar movements at a variety of rhythmic speeds increase heat in the body. As body
temperature elevates, muscle and fascia become more pliable and capable of lengthening and
shortening at faster rates of speed.
5. Reciprocal inhibition refers to the physiological action that occurs when the shortening or
contracting of one muscle sends a signal to its functional antagonist (the muscle on the other
side of a joint), which allows it to lengthen. The controlled contractions during movement
preparation exercises use the principle of reciprocal inhibition to allow muscles to lengthen and
prepare for activity.

An effective movement preparation sequence involves all of the foundational movement patterns
of exercise: lunging, squatting, pushing, pulling and rotating. Start with slow, controlled
movements and gradually progress to challenging, fast-paced multidirectional movement
patterns. The body can take at least eight to 12 minutes to fully warm up. Therefore, setting aside
the proper time for a complete movement preparation sequence can help ensure your client’s
workout is a success.

Movement Preparation Warm-up: SAMPLE 1

SOURCE: https://www.acefitness.org/education-and-resources/professional/expert-articles/5404/5-reasons-
movement-preparation-is-an-effective-warm-up-strategy

AUTHOR: Pete McCall (Health and Fitness Expert)

Movement Preparation Warm-up: SAMPLE 1 (Based on P.E. 101 activity lecture)

Exercise Reps, Time or Distance Sets Rest Interval (seconds)

Self Myofacial release

Barrel role

MCS 1 SQUAT

MCS 2 LUNGE AND TWIST

MCS 3 PUSH UP

MCS 4 BEND AND PULL

MCS 5 SINGLE LEG SQUAT

BORAD JUMP WITH SINGE LEG LANDING

Bleep Test 1 set

Step Test 1 set

10 Simple Rules of Fitness

#1: Never go 3 days without exercise.

Staying consistent with your fitness program is KEY in getting results – and keeping them.
This applies to eating as much as it does to working out.
It is less important what kind of exercise you do – what matters is that you get your body moving.

#2: Work out at least 3 days a week.

This goes hand in hand with rule #1. Aim for at least 2 days of strength training per week, and 1-
2 days of fast-paced interval training – body weight circuits, sprints, swimming, cycling – whatever
gets you moving. If you can’t make it to the gym there is nothing stopping you from getting a
massively effective workout in at home in a short amount of time

#3: Never miss a Monday.

This is a great rule to follow. Getting your week started off on the right foot helps set you up for
success all week. Wake up excited for Monday! It’s the start of a new week, full of possibilities –
a new opportunity for you to work for your goals and feel great in your body.

#4: Never give up!

Injuries, pain, traveling, unexpected events – many things can upset our routine and throw us off
course temporarily. Getting side tracked doesn’t mean you’re derailed!

Focus on your healthy, nutrient-dense eating as much as you can in times when you can’t
exercise.

If everything falls apart, know that you are a healthy and fit person, and that your LIFESTYLE doesn’t
change just because you circumstances temporarily need to.

Stay focused and be patient – do the best you can and don’t lose sight of what you want.

#5: Work your ENTIRE body with a variety of training styles throughout the year.

Variety is key: mix it up!

I cycle through a variety of training styles and programs throughout the year. You do not have to
be in the gym 5 days a week 365 days a year to be making massive progress.

In all of my workouts, I really focus on my form, reducing the load on my joints and giving 100% –
whether it’s a 10 minute workout or a 45 minute workout!

#6: Take REST DAYS.

Contrary to popular belief, muscle doesn’t grow when you work it. It grows when you rest it.Cycling
through different body parts in your workouts, especially those of you who train 5-6 days a week
– is super important.

Give yourself full rest days every week. There’s more to life than working out!

#7: Learn from EXPERTS, and do your due diligence.

If you’re learning new moves on your own, don’t rely on your friends or just a magazine Look up
the moves from multiple sources, and pay attention to the cues. If you’re using YouTube videos,
make sure the person demonstrating to you is knowledgable about the body’s function and form,
and has certifications that are searchable and verifiable.

Just because some girl or guy online has a body that looks good in workout clothes doesn’t mean
they are using the supplements they’re promoting, knows what they are talking about when it
comes to exercise, or is demonstrating moves that are appropriate for everyone.

Form is key, whether you’re doing a body weight workout or resistance training – be discerning
about who you learn from.

#8: Hydrate or Die!

Staying hydrated is a key factor in every body function. In order for your cells to perform all of their
amazing tasks every second and every hour of the day, they need an aqueous environment.

Help your body help you by keeping a water bottle with you at all times.

Try Water Minder App

#9: Prevent injury by starting off SLOW.

Don’t stretch cold muscles. Some of the most flexible and agile people you’ll ever meet are
gymnasts, and a huge part of their training involves warming up before they do any kind of
dynamic weight-bearing movement.

Active stretching is the most effective way to warm up your ligaments and joints for a workout.

Walk fast for a few minutes before you run, do 10-20 body squats before putting a bar on your
shoulders, swing your legs forward, back and to the sides multiple times to open up your hips and
clap your hands in front of you and behind you, swing them forward, back and to the sides to open
up and warm up your rotator cuff muscles.

The bodyweight workouts I do usually start with a movement that you can do at a slower pace to
warm your body up for the intensity you will be able to build with the workout.

#10: None of this makes much difference if you’re not dialing in your eating….

You can approach it many different ways, the right way being the one YOU ENJOY STICKING
TO WEEK AFTER WEEK.

It’s about consistency AND happiness – otherwise you’ll go bananas!

All of the plans I write incorporate balancing the key nutrients – protein, carbs, and fat – into
delicious, easy to prepare recipes that combine to make a complete weekly plan.

Source: https://thebettyrocker.com/10-simple-rules-of-fitness/

Gym Safety Tips for Healthy Workouts

By Wendy Bumgardner
You exercise at the gym to improve your health, but you need to be aware of the risks that lurk
there. Learn how to prevent common accidents that can shut down your workouts. With these
tips, you can keep your workouts safe.

1. Get a Yearly Health Check-Up

Medical conditions such as diabetes and heart disease can sneak up even on active people, so
don't skip your yearly check-up. Most gyms and exercise programs will request or require that you
get a check-up to ensure you don't have a health problem that could be made worse by certain
types of exercise. But you'll have to remember to make the appointment yearly.

Discuss your fitness plans with your doctor, especially if you have a pre-existing condition or are
on medications. Most often your doctor will applaud your decision to get more active. But you may
be given some restrictions or cautions if you have certain health problems or risks.

2. Don't Skip the Warm up and Cool-Down

Doing a warm up exercise can get the blood flowing to your muscles and prepare you for more
exertion.

 As part of your cardio exercise session (treadmill, elliptical, or stationary cycle) start out at
an easy pace and light exertion for three to five minutes before increasing your exertion to
your target level. Take another couple of minutes to cool down at a lower exertion level
after your main session.
 For strength training and other exercise activities, warm up with three to five minutes of
walking on a treadmill or walking in place will help get the blood flowing to your muscles so
you will be able to perform better.

3. Make Gradual Increases in Your Training

Your body will experience a great training effect if you gradually increase your time, intensity, or
reps of an exercise. A great body isn't built in a day, and doing too much too soon will increase
your risk of injury.

Use proper progression in your exercise training:

 For strength training, start with lighter weights and increase the reps and sets before you
increase the weights.
 For cardio exercise, increase the time and work on your form before increasing your speed
and exertion level.

4. Use Good Technique

How you do the exercise is critically important both for getting good results and preventing injury.
If you are lifting weights in a way that strains your lower back, eventually you will feel the pain. If
you use bad posture and overstride on the treadmill, you will get aches, pains, and overuse
injuries. Working on core stability, positioning, and posture will help prevent injuries and sore
muscles.

5. Use a Personal Trainer for Gym Advice

While there are apps and written instructions you can use to try to get the right technique, nothing
beats having an expert eye on your form. Use a personal trainer for a couple of sessions to ensure
you are doing the moves correctly. It's a good investment and a personal trainer can be the best
safety accessory of all. A trainer will watch your form to ensure you are doing the exercise correctly
and not straining your lower back or problem joints. A trainer will increase your exercise duration
and intensity in a step-wise fashion that will give you the best training effect with the least risk of
injury. A trainer will also act as a spotter during weight lifting.

6. Keep the Gym Clean and Neat

One of the biggest risks of a gym accident is tripping over something left lying around. Clear the
area of objects you may stumble over during your moves. Clean the equipment after you use it to
prevent sharing colds and flu. Most gyms have disinfectant available for wiping down equipment.

7. Gym Equipment and Machine Safety

Treadmills, exercise bikes, and weight machines all have moving parts with the risk of pinching
and crushing your fingers and toes if you aren't paying attention. This is why most gyms do not
allow children (no matter how well-supervised) in the workout area. Make sure pins and collars
are used properly on weight machines and barbells. Be aware of who is working out around you
and what motions they are using so you can stay out of their way.

8. Spotters for Lifting Weights

Many gyms require that those lifting weights have a spotter readily available. This is especially
common for those lifting barbells who may drop the weight on themselves when they try to lift one
time too many.

9. Workout Partners in the Gym

It is not a good idea to workout alone in a gym. You should always have a friend or staff member
available in case of an injury or health emergency. Working out with a partner can give you two
sets of eyes on any problems that may develop. Encourage each other to drink, breathe fully and
correctly, and clear the workout area of obstacles. Be each others' safety buddy as well as
a workout buddy.

Source: https://www.verywellfit.com/gym-safety-tips-3435211

7 Principles of Exercise and Sport Training

When you approach your multisport training, the best way to answer your questions is to better
understand the principles behind the work you are putting in to improve. These are seven basic
principles of exercise or sport training you will want to keep in mind:
Individuality
Everyone is different and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is based on a combination
of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological
or athletic age, and mental state.

Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help
your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance
required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance but
won’t develop tissue resiliency and muscular endurance for your running legs.

Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th
floor and stare out over the landscape. You can view this from both a technical skills standpoint as well
as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain
your body position and breathing pattern well enough to complete the distance. In order to swim the 500
freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions
enough times to finish.

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.
This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up
distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well
as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The
same principle holds true for strength and power exercises.

Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results in
improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran
two miles you were sore after, but now it’s just a warm up for your main workout. This is why you need to
change the stimulus via higher intensity or longer duration in order to continue improvements. The same
holds true for adapting to lesser amounts of exercise.

Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours between
multiple sessions in a day and longer periods like days or weeks to recover from a long season are
necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes
often neglect this. At the basic level, the more you train the more sleep your body needs, despite the
adaptations you have made to said training.

Reversibility
If you discontinue application of a particular exercise like running five miles or bench pressing 150
pounds 10 times, you will lose the ability to successfully complete that exercise. Your muscles will
atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and
mitochondria density will reverse. You can slow this rate of loss substantially by conducting a
maintenance/reduced program of training during periods where life gets in the way, and is why just about
all sports coaches ask their athletes to stay active in the offseason.

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing
frequently and consistently are so important if you want to improve your performance. Missed sessions
cannot really be made up within the context of a single season. They are lost opportunities for
improvement. Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally
planned on weekend B (progression & overload). Skipping your Monday swim means your swimming
skills and muscles won’t be honed or stressed that day (specificity). Missing a week due to a vacation
sets you back more than one week (adaptation and reversibility). Apply these principles to your training
to get a better understanding of your body and how to achieve success.

Marty Gaal, CSCS, is a triathlon and swim coach in Cary, N.C. You can read about One Step Beyond
and his services at www.osbmultisport.com.
Source: https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-
Exercise-and-Sport-Training

Physical Activity Prescription

Adolescents to Young Adults 13 - 20 years old

Filipino adolescents and young adults should engage in at least 60 minutes of daily physical activity
consisting of any one or a combination of the following physical activities:

ACTIVE DAILY TASKS. Active travel (walking, cycling, stair climbing) and active daily tasks (household and
school chores such as scrubbing/mopping floors, fetching water in a pail, raking leaves, bathing dog,
cleaning the car, rearranging household furniture, etc.)

EXERCISE, DANCE OR SPORTS. At least 40 minutes of programmed physical activities such as fitness
related, rhythmic or sports activities. For fitness goals, you should have continuous 20-30 minutes
minimum for at least 3-5 times a week.

HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY). At least 20 minutes of sustained moderate
to vigorous physical activities resulting in rapid breathing such as brisk walking, jogging, indigenous games
(tumbang preso, agawang base, taguan, etc.) and dancing.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. At least 2-3 times a week of activities that build
muscle and bone strength and flexibility such as weight bearing calisthenics and other load bearing
exercises involving major muscle groups.

Adults 21 - 45 years old

Filipino adults should accumulate 30 to 60 minutes of daily physical activity consisting of any one or a combination
of the following physical activities:

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair climbing) and active daily tasks (household
chores such as scrubbing/mopping floors, cleaning rooms, general carpentry, fetching water in a pail, raking leaves,
bathing dog, cleaning the car, rearranging household furniture, etc.)

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity aerobic physical activity resulting in a
noticeable increase in heart rate and breathing (still able to carry on normal conversation). Examples are brisk
walking, dancing, cycling, swimming done continuously for a minimum of 30 minutes OR accumulated bouts of 10
minutes or longer. For more active people with no risk factors, vigorous intensity aerobic activity resulting in fast
breathing and a substantial increase in heart rate (beyond normal conversation pace; talking becomes more
challenging). Examples are jogging, vigorous dancing, ballgames done continuously and done at least thrice a week
with a future goal of being able to do it 5-6 times. For fitness purposes, adults should work towards 20-30 minutes
continuous physical activity for a minimum of three days per week.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing activities using ALL major muscles of the body
that maintain or increase muscular strength and endurance. Examples are weight bearing calisthenics, stair
climbing, weight training done at least twice a week, on non-consecutive days. A light load allowing for a set of 10-
15 repetitions resulting in momentary muscle fatigue. Perform gentle stretches to the point of tension after aerobic
exercises OR at cooldown. At least 20 seconds per position per muscle group. Minimum four times per week.

ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be active at work and through activities
organized, with provision of the necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair climbing, stretching) for every hour of sitting is highly encouraged.

https://www.doh.gov.ph/sites/default/files/publications/HBEAT58a.pdf
Source: http://exercisescienceandfitnesstraining.blogspot.com/2012/10/physical-activity-and-physical-
fitness_5.html

THE FILIPINO FOOD GUIDE

Source: https://multisport.ph/2019/07/look-this-is-the-recommended-food-plate-for-filipinos-1/

UNIT II: FUNDAMENTAL MOVEMENT PATTERN

a. Movement Competency Screening (use separate form for the conduct)

 Squat
 Lunge and Twist
 Bend and Pull
 Push Up
 Single leg squat

b. Non-Locomotor Movements Skills: (use separate form for the conduct and recording)

 Proper Breathing
 Core Bracing
 Dead Bug Series
 Bird Dog Series
 Fire Hydrant
 Cobra Push Up
 Scapular Retraction and Protraction
 High and Low Plank
 Squat Sequence

c. Locomotor Movements Skills: (use separate form for the conduct and recording)

 Proper Breathing
 Mobility and stability
 Self – Myofacia Release
 Walk
 Run
 Skip
 (LINEAR: High Knees, Heel to Butt, Straight Leg, Straight Leg Skip, Back Pedal, Leg Cradle, Lunge, Back
Lunge and Ham Stretch)
(LATERAL: Carioca, Side Skip, Crossover )

d. Core Training and Body Weight Exercises (Introduction):

 Plank Series
 Knee Dominant Exercises
 Hip Dominant Exercises
 Horizontal Push and Pull
 Vertical Push and Pull
 Lifting and Throwing
 Jumping Mechanics

UNIT III: HEALTHY EATING HABITS

a. Philippine Food Pyramid

Source: https://speechfoodie.com/philippine-food-
pyramid-explanation/

Diet Trends in the Philippines

Source: https://primer.com.ph/feature/2019/01/16/diet-and-fitness-guide-2019/

Filipinos are known to be food lovers. Filipino dishes are highly influenced by different world cuisines, and
visiting provinces with their own regional delicacies will take you on a gastronomic trip. For expats in the
Philippines, it may be hard to resist Filipino food. With rice as the top staple, Filipino meals are usually
savory and full of flavors. Majority of the nutrients that Filipinos consume per day are composed of
carbohydrates, protein, and fats. The boom of different restaurants has led people, especially millennials,
into becoming even more adventurous yet conscious of their bodies.

Vegan/VegetarianVegans exclude eggs and dairy products and may exclude honey. Meanwhile, a
Vegetarian may or may not include egg or dairy products. The other types of vegetarian diets are lacto-
vegetarian (includes dairy products but not egg products), ovo-vegetarian (includes eggs and egg
products, but no dairy), and lacto-ovo vegetarian (includes eggs and dairy products). When planned
appropriately, a vegan or vegetarian diet can help lower the risk of diseases like cancer, pre-diabetes,
hyperlipidemia, hypertension, overweight, and obesity.

Intermittent FastingIntermittent fasting is a broad term with a variety of programs that modify the schedule
of eating occasions. There are three types: alternate-day fasting, whole-day fasting, and time-restricted
fasting. The idea with intermittent fasting is to plan limited hours for your daily meals or to have a very
limited amount of calories. One example is having an estimated 25 percent of the total energy needs for
two days and can eat anything you like for five days. Research on time-restricted feeding is limited and
specific recommendations cannot be made at present.

Paleo DietPaleo diet promotes the avoidance of modern food like extra refined sugar and processed
energy-dense food. This also includes eating basic food that our ancestors ate during the Paleolithic era
such as meat, fish, nuts, and fruits. Further randomized controlled studies with more subjects and for a
longer period of time are required to determine whether it has any beneficial effect over other dietary
advice.

Ketogenic DietAccording to evidence-based Clinical Nutrition practice guidelines, a ketogenic diet is

recommended only for children diagnosed with seizures. This type of diet consists of very high fat and low
carbohydrate food. This needs collaborative approach of medical management, which consists of a
Neurologist, a Registered Nutritionist-Dietitian, and a Registered Nurse.

Tips for Using the Food Label

Most packaged foods have a Nutrition Facts label. Here are some tips for reading the label and
making smart food choices:

Check servings and calories. Look at the serving size and how many servings you
are actually eating.

tip: If you eat 2 servings of a food, you will

consume double the calories and double the %
Daily Value (% DV) of the nutrients listed on the
Nutrition Facts label.

Make your calories count. Look at the calories on the label and compare them with
the nutrients they offer.

tip: When you look at a food’s nutrition label,

first check the calories, and then check the
nutrients to decide whether the food is worth
eating.

Eat less sugar. Foods with added sugars may provide calories, but few essential nutrients.
So, look for foods and beverages low in added sugars. Read the ingredient list, and make sure
added sugars are not one of the first few ingredients.

tip: Names for added sugars (caloric sweeteners)

include sucrose, glucose, high fructose corn syrup,
corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated and trans fats, and cholesterol, to help
reduce the risk of heart disease. Most of the fats you eat should be polyunsaturated and
monounsaturated fats, such as those in fish, nuts, and vegetable oils.

tip: Fat should be in the range of 20% to 35% of

the calories you eat.

Reduce sodium (salt); increase potassium. Research shows that eating less
than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood
pressure. Older adults tend to be salt-sensitive. If you are older adult or salt-sensitive, aim to eat
no more than 1,500 milligrams of sodium each day—the equivalent of about 3/4 teaspoon. To
meet the daily potassium recommendation of at least 4,700 milligrams, consume fruits and
vegetables, and fat-free and low-fat milk products that are sources of potassium including: sweet
potatoes, beet greens, white potatoes, white beans, plain yogurt, prune juice, and bananas. These
counteract some of sodium’s effects on blood pressure.

tip: Most sodium you eat is likely to come from

processed foods, not from the salt shaker. Read
the Nutrition Facts label, and choose foods lower
in sodium and higher in potassium.

Use the % Daily Value (% DV) column: 5% DV or less is low, and 20% DV or more
is high.
Keep these low: saturated and trans fats, cholesterol, and sodium.
Get enough of these: potassium and fiber, vitamins A, C, and D, calcium, and iron.
Check the calories: 400 or more calories per serving of a single food item is high.

Source : https://health.gov/dietaryguidelines/dga2005/toolkit/Worksheets/foodlabel.htm