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YOU ARE WHAT YOU EAT. -Someone wise
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YOU ARE WHAT YOU EAT.-Someone wise
What does it mean?– Healthy eating key
for well-being– 100 trillion cells
each need nutrients to function at their best
Food affects: cells• Mood• Energy levels• Food cravings• Thinking capacity• Hormone levels • Sleeping habits• Immune system• General health• Growth
Deep Thoughts
If your body could talk, what would it say about you?
What food would you be if you are what you eat?
What are NUTRIENTS?
Substances in food that our body needs to function.
Six groups:– Protein– Carbohydrates– Fat– Vitamins– Minerals– Water
The body uses nutrients to. . .
Provide energy. (calorie=unit of energy from food)fat, carbohydrates, protein
To build and repair cells.
To regulate body processes.
Fats-9 cal/g30-40% of daily
caloriesFat
Saturated
Animal Products
Solid @ Room Temp
Red Meats-grass fed /organic,
Real butter, Tropical Oils-
coconut oil
Unsaturated
Plant Products
Decrease Cholesterol
olive oil,peanut oil
Liquid @ Room Temp
Function of Healthy Fat
(Unsaturated and Some Saturated)
– Maintain body temperature– Secondary source of energy– Keeps you full longer– Helps balance blood sugar– Supports brain (2/3 fat) and nervous system function– Protect body tissues and organs– Plays an essential role in carrying the four fat-soluble
vitamins: A, D, E, and K.
• Excess calories from protein and carbohydrates are converted to and stored as fat. If you are eating mostly "fat free" foods, excess consumption will result in additional body fat.
Avoid Trans Fatshydrogenated or partially hydrogenated oils
AHA limits to less than 1 gram daily Damages cell
membranes Leads to:
– high cholesterol– clogged arteries– cancer– depression– heart disease– autoimmune disease– poor memory/learning
Found in processed & fast food: fast foods cereals breads/ crackers box meals cake cookies margarine frozen pizzas
*FDA- less than .5g can claim “0g trans fat” on food label- DECEIVING!
Protein-4 cal/g10-20% of daily calories
Functions in the body: Is found in every cell of the
body. Used to build new cells and
repair injured cells. NOT the body’s first source
of energy. Boosts metabolism by up to
30% if eaten in small portions several times a day
Supplies energy when there is not enough fat or carbohydrates for the body to use
Protein What is protein made of?
Composed of amino acids (building blocks).
There are 22 amino acids; 8 of which the body cannot manufacture, and 14 which the body can produce.
Protein Complete proteins contain all 8 essential amino acids. They are foods which come from animals.
This includes steak, pork, chicken, turkey, fish, eggs and dairy products.
Protein Incomplete proteins lack
one or more of the essential amino acids.
This includes pinto beans, kidney beans, split peas, lentils, rice, corn tortillas, peanut butter, and nuts.
Vegetarians need to eat a variety of food in order to get all their essential amino acids
Protein NeedsProtein is essential for building and maintaining muscle
tissue as well as for muscle recovery, immunity and even bone health . The body needs protein to help your active
muscles stay stong and healthy. Individuals need 0.55 - .80 grams of protein per pound of body weight
So a 120lb woman should try and consume between 66 and 96 grams of protein daily. (depending on activity level)
Protein Suggestions: Serving Size Protein (Grams)
Lean Sirloin Steak 4.0 oz. 34 Chicken Breast, 3.5 oz 24.3
Yogurt 1 cup 10 Egg 1 Large 6.5
Eating Too Little Protein: Imbalance or
deficiency of neurotransmitters (brain chemicals ie: dopamine, serotonin)
May contribute to:– addiction– depression – anxiety – fatigue– irritability – weight gain/
obesity
– insomnia – anorexia– chronic pain– migraines– attention deficit– fibromyalgia – hyperactivity – OCD – dementia– Parkinson’s – Alzheimer’s
Carbohydrates-4 cal/g40-50% of daily calories Are the body’s main source of energy. Supply fiber, and aid in digestion of fat. Are broken down into sugars, starches
and fiber.
Simple Carbohydrates Are sugars. Occur naturally in
some foods such as fruits and vegetables.
Also include candy, jelly, soft drinks, and cookies.
Causes quick energy followed by quick drop off of energy
Complex Carbohydrates Are starches. Provide vitamins, minerals and
fiber as well as carbohydrates. Include dry beans, starchy
vegetables like potatoes, corn, and peas; brown rice, whole wheat pasta, oatmeal; whole grain bread and cereal.
Provide energy that lasts longer with a slower drop off of energy
Recommended for athletes
Fiber Plant materials that
are not digested completely by the body.
Keeps the digestive system healthy.
Reduces the risk of heart disease and helps control diabetes.
Foods include: crunchy vegetables, skin of fruit, beans, whole grains
Vitamins
Convert fat and carbohydrate into energy.
Work as catalysts for chemical processes in the body- jump start reactions.
Assist in the formation of tissue and bone.
Vitamins
V ita m in AV ita m in DV ita m in EV ita m in K
F a t S o lu b le V itam ins
V ita m in CA ll o f th e B V itam ins
su ch asT h ia m in , N ia c in , R ib o fla v in , Fo lic A c id
W a te r S o lub le V ita m ins
V ita m ins
Vitamins
Fat Soluble vitamins are carried in fat and can be stored in your body.
It is possible to overdose on fat soluble vitamins in supplement form.
Water Soluble vitamins are carried in water and cannot be stored in your body.
Excess water soluble vitamins are disposed of in the urine.
Vitamin A Helps eyes adjust to differences in light
intensity. Maintains healthy skin. Assists in bone and teeth growth.
Vitamin D Helps build strong bones and teeth. Boosts immune system Assists the body in absorbing calcium and
phosphorous.
Vitamin E & Vitamin K Helps build red
blood cells. Protects cells
from damage by oxygen.
Needed for normal blood clotting.
Fat Soluble VitaminsVit. Too Little
A NightblindnessDry scaly skin
D RicketsBone Deformities
E Anemia
K UncontrollableBleeding
Thiamin- B1 Helps the body break down carbohydrates. Aids in the release of energy. Promotes a healthy appetite.
Riboflavin B2 Needed to break down carbohydrates. Keeps the skin, tongue and lips in good
condition.
Niacin - B3 Vital to the nervous system. Helps cells convert food to energy Assists the digestive tract in working
properly
Folic Acid - Folacin Needed to produce red blood cells. Prevents birth defects of the spine- spina
bifida.
Vitamin C Protects body from infections Maintains healthy bones/ teeth Aids in wound healing Aids in neutralizing toxins/ pollutants
Minerals(ex: calcium, potassium,
magnesium, iron, sodium)
Minerals act as: catalysts for many biological reactions
within the body– muscle response– the transmission of messages through the
nervous system– the production of hormones and bone
mass– digestion, and the utilization of nutrients in
foods.
Water Essential to life. Your body is 65% water. Water is lost each day through
breathing, perspiration and body waste.
Source- Water, juicy fruits, and fruit juices
How Much… How do you know if enough?
Why do we need water in our diet?
Regulates body temperature through sweat
Lubricates joints Carries nutrients through
body Helps eliminate waste
and toxins Enables you to swallow
and digest food Helps you think clearly