Nutrition

Basic Guide to Eating RightNutritionMetabolismBuild up and break down of tissues in your bodyA fast metabolism means you can absorb and use nutrients from your diet very quickly to repair structures in your body or as fuel sourcesA slow metabolism means your body does not require a lot of energy to function properly and extra food that is absorbed and NOT needed for energy is stored (usually as fat) for later useMetabolism is broken down into 2 stagesCatabolism = breakdown of body tissues (releasing stored energy from body fat until the next meal)Anabolism = build up of body tissues and storage of large molecules, i.e.: testosterone is an anabolic hormone that builds up muscles and stores proteinCalories are a measurement of the amount of stored energy in food, or, how much ATP can potentially be generated from the foodBasic Nutrients: CarbsCarbohydrates (Sugars)Complex Carbs are GOOD AND NECESSARY!Ex: Soluble and Insoluble FiberUsually foods rich in these carbs are NOT sweetSimple Carbs are NOT SO GOODEx: Refined sugars, found in MOST processed foodUsually foods with simple sugars are sweet

Examples of Good sources of Carbs:Whole wheat, whole grains, vegetables with fiber, fiber cereals, fruits (have fiber and a usable simple sugar), beans and legumesExamples of BAD sources of Carbs:White bread, too many white starchy foods like rice or potatoes, candy, MOST popular cereals, pasta (Unless its whole wheat)Carbohydrates ContinuedWhy We Need Carbs:These are you brains ONLY fuel sources, these are necessary for energy formation as well as building and breaking down tissues to maintain homeostasis.

Not eating carbs causes your body to go into survival mode. This means you will lose weight if you dont eat them, but you CANNOT maintain that diet for long. Your brain and cravings will override your will-power and once you start eating normally again, you will only hold on to extra food, gain more weight than you lost and become sluggish.

Why Complex vs. Simple?The difference between simple and complexNo extra work needs to be done to absorb simple sugars into your cellsthey are used as a quick fix. Fast in and fast to be used, which means they fill you up quickly but get used so fast you feel hungry again within a short period of time

Complex Carbs need to broken down into simple carbs by your body in order to be absorbed into cells and used. This means they stay in your system longer, get used more slowly and more sparingly and therefore make you feel full and KEEP YOU FEELING FULL for a much longer period of time.they stabilize your blood sugar

Not to mention, complex carbs are USEFUL!They grab a hold of saturated fat in your intestines and prevent the bad fat from being absorbed into your bodyThey clean your intestines and prevent stomach aches, gas, cramps, bloating, help you stay regular, AND prevent colon cancer

Basic Nutrients: FatsFats come in three basic types*Unsaturated FatsLiquid a room temp, more easily used and reactive in metabolic reactionsGood fatsSaturated FatsSolid at room temp, not as readily used by the bodyBad fatsTrans FatsUsually solid at room tempSynthetic/man made.found ANY TIME you see Partially hydrogenated. on a food labelTERRIBLE for you, these are not natural there fore you body has no natural way of breaking them down and using themA food label may say 0g trans fat, but legally contain up to 0.5gs!!! THATS ACTUALLY A LOT!!!* the first two are natural, the third is not

Examples and WhyUnsaturated fats (NECESSARY)Used for formation of cell membranes, PREVENTING heart disease by lowering bad cholesterol, PREVENTING brain diseases (Alzheimer's and Parkinson's) and maintaining intestinal healthEX: Vegetable oils, nuts, fatty vegetables like avocados, (NOTE: coconuts are actually BAD) chicken, lean poultry, fish (Omega 3s)Saturated fats (EAT SPARINGLY)These have severe negative consequences on health. They may clog arteries and lead to heart problems and brain problems. They may increase storage of subcutaneous (body) fat, they cannot be readily used so they are more likely to be stored, this leads to diabetes, obesity, respiratory problems, sleep problems such as insomnia or sleep apnea etc. EX: Chocolate, full fat dairy products*, cakes, cookies, candies, potato chips, red meat, Trans fats (AVOID AVOID AVOID)Used by industry to preserve food for longer periods, meaning prevent it from decayingthink about itif it doesnt decay by natural bacteria, then how can your body break it down? It cant! You store it and it can have severe negative health consequencesEX: Processed and pre-packaged foods or fast foodsANYTHING that has Partially hydrogenated on the food label (Yes your Skippy Peanut Butter too!)Basic Nutrients: ProteinUsed in growth and repair of the bodyeverything from enzymes for chemical reactions (thousands and thousands every second) to building muscles and tissue, hair and nails, hormones, etc etcThe protein itself is not the important part, its the amino acids within the protein9 Specific amino acids (out of 20) cannot be made by the body and therefore MUST be ingested in the dietThese are usually found in Meats which means vegetarians must be very careful to have a balanced diet that contain all the amino acids (And also why beans and rice are staples for vegetarians)Examples of good sourcesDairy*, lean meats such as fish and poultry, beans, legumes, vegetables, whole grains (corn, cereal, breads), tofu (a legume product)VitaminsVitamins are necessary co-factors that help chemical reactions and processes in the body. Some are made by the body, such as Vitamin K, some must be ingested, such as Vitamin B12There are two types:Fat-Soluble Vitamins A, D, E and KThese are stored in the body if consumed in excess, however, many fatty foods will prevent the absorption of these vitamins and therefore, lots of food are fortified with extra amounts of the vitamins to ensure good healthEx: Vitamin D is found in Milk and OJEx. Of uses: maintain bones, teeth, hair health, RBC formation and blood clottingWater Soluble Vitamins All B vitamins, C, Pantothenic acid, Folate and BiotinThese are excreted in urine if consumed in excess and therefore need to be consumed every dayMost aide in metabolism of various nutrients, formation of blood cells and support of the immune systemSome vitamins are antioxidants that prevent cancer! Ex: Vitamin. CMineralsNutrients that occur naturally in plants and rocksEx: Calcium, sodium, potassium, magnesium, chlorine and sulfur.all needed in significant amountsEx 2: iron*, fluorine, iodine, copper and zincneeded, but in smaller amountsCalcium = single most IMPORTANT mineralNECESSARY for muscle function, bone and tooth formation, nervous system function, blood clottingWhen not consumed in adequate amounts, you body borrows calcium from your bonesif it is not replaced, osteoporosis (thinned and brittle bones)may resultOsteoporosis begins in ADOLESCENCE but does not usually become symptomatic until late adulthoodby then it is difficult to impossible to fix!!Minerals ContinuedPotassium works together with sodium to maintain cell function (most importantly, muscle cells of the heart and skeletal systems) as well as water balance in the body.Consuming enough potassium usually results in lower blood pressure and prevention of crampsMost Americans dont consume enoughGood sources: Bananas, cantaloupe, spinach, tomatoes, soybeans, oranges, dried fruitIron Necessary for making hemoglobin, the molecule that carries oxygen through the body in RBCs. Low iron may lead to anemiaGood sources: Dark leafy veggies, red meat*, beans, fortified whole grain cereals, nuts, apricotsSodium Necessary for maintaining cell function and water balance BUT in contrast to potassium, Americans consume waaaaay too much sodiumLeads to increased water retention which leads to high blood pressure and heart disease as well as strains the kidneysWaterAbout 75 % of your body is waterMost of the water comes from foods (not drinks), however, many people do not consume enough water in the day to maintain proper healthBottom line, when you are dehydrated, nothing works rightHeadaches, fatigue, bloat, irritability, inability to concentrate or focus etc.Consumption of 4 to 8 glasses of water a day is minimal to maintain proper functioningYou can lose up to 4 cups of water in 1 hour of intense exerciseDrinking water while exercising is KEY to preventing fatigue and muscle crampsTo fight PMS bloating, drinking more water helps reduce the bloatFood Labels: How much is just right?

Daily Value Recommendations for Adolescent Girls ages 14 -18Protein: 46 gIron: 15 mgCalcium: 1300 mgVitamin A: 2333 IUVitamin C: 65 mgFiber: 23 gTotal Carbohydrates: 300 g (?)Sodium: 1500-2300 mgCholesterol: