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Nutrition and YOU! You have a choice! This choice: = Or THIS choice: = Remember: Obesity does NOT start overnight! It’s all in the CHOICES you make! Eating Healthy……..Starting to eat bad……No exercise………OBESE!!!!!!!!!!!! Let’s talk NUTRITION! So what exactly is IN food that makes us healthy? ALL THE FOOD we put in to our bodies contain NUTRIENTS. 6 classes of nutrients are: The • FATS • CARBOHYDRATES • PROTEINS • VITAMINS • MINERALS • WATER Our body NEEDS Energy! Calories= ENERGY! Only 3 classes of nutrients provide calories, or energy, to our bodies: Fats, Carbohydrates, and Protein. CALORIES make it possible for our bodies to do work: To breathe, move, make new cells, pump blood, etc. Calorie Calculations… 1 gram of fat = 9 calories 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories REMEMBER: Unused ENERGY turns into BODY FAT! 13g of FAT x 9 cal per FAT gram = 117 calories 31g of carbohydrates x 4 cal per carb gram = 124 calories 5g of proteins x 4 cal per protein gram= 20 calories Now add them up! 117+124+20= 261 Let’s start with Fats! True or False: Fat is bad! Fat MAKES us fat! Both True AND False. Some fats are actually GOOD for us! There are good fats and BAD fats! Remember: Too much ENERGY (carbohydrates, protein, or fat) can store as fat! 30% of daily calories should be from fat BAD FATS = Saturated Fat and Trans Fat which are Partially or fully hydrogenated oil Good Fats = MonoUNsaturated and PolyUNsaturated Fats do the following for us: Supply most calorie energy to body Provides raw materials that help control blood pressure, blood clotting, and inflammation Used in the absorption of vitamins A, D, E and K (no fat- no absorption!) Cushions body’s organs, helps stabilize body temperature How many calories do I need to consume in order to gain a pound? It takes only 3,500 UNUSED calories to gain a pound of fat. This means you’re not going to gain 5 pounds for having one milkshake (that is roughly 500 calories). HOWEVER, if you consume one milkshake a day for a week, you might gain a pound. Functions of Carbohydrates Carbohydrates provide ENERGY Simple carbohydrates are first digested and absorbed in the mouth via saliva. They are quickly used as energy! Simple carbohydrates come from sugar. Anything ending in –ose (glucose, lactose, fructose). Found in milk, fruit, soda, candy, cakes. Simple vs. Complex Complex carbohydrates are the BEST choice! Complex carbohydrates take longer to digest, and actually store in the muscles liver and to be released later for energy 40% of your diet should be from carbs! Found in starchy vegetables, legumes (beans and peas), and grains (rice, corn, and wheat) Proteins True or False: If you want to become a big, lean individual, you should eat a LOT of protein! FALSE! You only need 30% of your calories to come from protein in a day! Too much protein can store as fat, and an overabundance can hurt your liver! Functions of Proteins Muscle, skin, hair, and nails are made up of mostly protein Helps body build new cells and repair existing ones Forms hormones, enzymes, and antibodies BUT- too much can be stored as fat! Vitamins What’s the difference between eating a 500 calorie McDonalds meal versus a 500 calorie sandwich meal? Well, they both provide the same CALORIES, but McDonalds is EMPTY ENERGY! Meaning- A Sandwich gives us VITAMINS AND MINERALS, while McDonalds gives us saturated fats and oils- which HARM the body! Remember- EVERY TIME we eat things like Fast Food, it puts NEGATIVE STRESS on our bodies! Overall high in fat, low in vitamins and minerals= tasty but not a good choice Saturated fats from pepperoni, cheese, and French fries White bread= Not much fiber, Less protein than Whole grain Very few vitamins and minerals How many food groups can you find? Grains? Meats? Vegetables? Fruits? Dairy? Whole grain Bread- more Fiber and protein As well as Complex carbohydrates Lean Turkey A good source Of protein, B6 And B12 vitamins Avocado’s provide Excellent source of Monounsaturated Fats, Dietary Fiber, Vitamin C, Vitamin K and Folate Tomatoes are an excellent source of vitamin C and a good source of vitamin A, potassium, fiber, and lycopene Fat-Soluble Vitamins These vitamins maintain and allow growth Fat soluble vitamins dissolve in fat and can be stored in fat tissue! Too many are TOXIC! Not enough can harm your body! Vitamin A: keeps eyes and skin healthy, needed for bones and teeth Vitamin D: promotes absorption of other vitamins- like calcium Vitamin E: protects cell membranes Vitamin K: Aids in blood clotting Water-Soluble Vitamins The eight B vitamins and Vitamin C are water soluble- meaning they do not store in the body well. You need to consume these EVERY day! Vitamin B’s: Needed to release energy from carbohydrates, fats, and proteins. Vitamin B6: Needed for protein metabolism and for the nervous system Vitamin B12: Necessary for forming cells Vitamin C: Promotes healthy gums and teeth, healing of wounds, absorption of iron, protects cells from damage Minerals More than 20 minerals are essential to good health Calcium: needed for development and maintenance of bones and teeth, nerve impulses, muscle contraction Iron: Needed to make hemoglobin, which helps blood carry oxygen to all cells in body Potassium: Fluid balance, nerve impulses, muscle contraction Sodium: regulation of water balance in cells and tissues And lastly- Water! Every cell in our body needs water to work properly. In fact, our body is 60% water! Every day we lose large amounts of water through urine and solid wastes, evaporation through breathing, through skin as sweat. Extra water CANNOT be stored in the body. What does it do? Water …. • Flushes toxins out of vital organs • Carries nutrients to your cells • Provides a moist environment for ear, nose and throat tissues • Regulates body temperature Soda’s and Starbucks don’t count! They dehydrate you because of caffeine! The Food Pyramid GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS