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For The Newly Motivated
By: Matt Fleekop
Why Eat Healthy?
You WILL:
Look Better
Feel Better
Function Better
Live Longer
The Basics: Macronutrients
There are 3 macronutrients...
-Carbohydrates – 4 calories/gram
-Lipids – 9 calories/gram
-Protein – 4 calories/gram
Macronutrients provide energy (calories) and help maintain the structure of the human body.
Carbohydrates
Main Functions:
-provide us with fuel and energy to accomplish daily activities
-preserve proteins in tissues
-keep the central nervous system and red blood cells functioning
Two Types:
-Simple carbohydrates
-Complex carbohydrates
Simple Carbohydrates
- Sucrose, Fructose, Glucose, Maltose, Lactose
-Naturally occur in fruit and some vegetables.
-Can be processed and used to produce other foods. These get released into the blood stream very rapidly giving us immediate energy.
-Excess will be stored as fat
-Eating processed simple sugars leads to diabetes, obesity, and hyperactivity
Sources of Simple CarbohydratesUnhealthy vs. Healthy
EAT MORE
EAT LESS
Complex Carbohydrates
-Make main source of carbohydrates
-Legumes-Starchy vegetables-Whole grains
-Supply body with energy, fiber, vitamins, minerals, and other nutrients. These carbohydrates are not broken down and digested as quickly and easily as simple carbohydrates
-Keep you feeling fuller longer
Sources of Complex Carbohydrates
These are the healthier choices to make when eating carbohydrates. Vegetables, lentils, and whole grains are nutrient dense, pack loads of fiber to keep us feeling full longer, and will
provide the right energy to get us through the day.
Veggies,
AndLentils,
And GrainsOH MY!
Myths About Carbohydrates
Carbohydrates cause obesity, diabetes, and make us hungry
FACT: Eating simple sugars instead of complex carbohydrates causes those problems.
Athletes need more protein than carbohydrates
FACT: Protein intake could be10-35%. Carbohydrate intake could be up to 45- 65% of their daily total calories.
FACT: Our bodies need carbohydrates for energy and to function throughout the day. Just choose nutrient dense whole grains,
lentils, and vegetables. Remember to stay away from the simple sugars!
Protein
Main Functions:
-Growth and maintenance of muscle, bone, and tissue
-Regulate metabolism, enzymes, and hormones
-Support immune system
-Formation of blood cells
Sources of Protein
-Meat, Poultry, and Fish-Eggs, Milk, and Cheese
-Lentils-Nuts and Seeds
-Tofu
Recommended Amount of Protein
.8 grams/kg body mass
---150 lb (68.18 kg) person needs 55 grams of protein/day
1.2-1.8 grams/kg body mass for athletes
----150 lb athlete needs 82-123 grams of protein/day
Fat
Main Functions:
-Provide energy
-Protect organs
-Insulation from the cold
-Transport vitamins
-Suppress hunger
The Bad Guys:Trans Fats and Saturated Fats
Trans fat and saturated fat can be your worst enemy
They are each linked to:
-High cholesterol
-Cardiovascular disease
-High blood pressure
-Cancer
-Obesity
-Diabetes
TRANS FAT
SATURATED FAT
Sources of Trans and Saturated Fats
-Fried and processed foods-Butter, cheese, whole milk, ice cream -Margarine-Red meat
STAY AWAY
Your Fat Friends: Unsaturated Fats
The healthy kind of fats you can have in your diet
-Benefits:
-Lower cholesterol levels
-Reduce risk of cancer
-Lower risk for heart disease and stroke
-Reduce belly fat, aid weight loss
Diets rich in healthy fats =
Sources of Unsaturated Fats
-Oils (canola, vegetable, olive)
-Seafood (salmon, tuna, herring)
-Nuts and nut butters (walnuts, almonds, pecans, almond butter, peanut butter)
Recommended Amount of Fat
-20-30% daily calories
- Less than 10% being saturated fat
Building A Healthy Plate
Serving Suggestions
If You Have Questions
Contact Me
Nutrition tips, advice, recipes, educational information