5Remember: Obesity does NOT start overnight Remember: Obesity does NOT start overnight! It’s all in the CHOICES you make!Eating Healthy……..Starting to eat bad……No exercise………OBESE!!!!!!!!!!!!
6Let’s talk NUTRITION! FATS CARBOHYDRATES PROTEINS VITAMINS MINERALS So what exactly is IN food that makes us healthy?ALL THE FOOD we put in to our bodies contain NUTRIENTS.The6 classes of nutrients are:FATSCARBOHYDRATESPROTEINSVITAMINSMINERALSWATER
7Our 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.
8Calorie Calculations… 1 gram of fat = 9 calories1 gram of carbohydrate = 4 calories1 gram of protein = 4 caloriesREMEMBER: Unused ENERGY turns into BODY FAT!
913g of FAT x 9 cal per FAT gram = 117 calories 31g of carbohydrates x 4 cal per carb gram = 124 calories5g of proteins x 4 cal per protein gram= 20 caloriesNow add them up! =261
10Let’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 fatBAD FATS = Saturated Fat and Trans Fat which are Partially or fully hydrogenated oilGood Fats = MonoUNsaturated and PolyUNsaturated
11Fats do the following for us: Supply most calorie energy to bodyProvides raw materials that help control blood pressure, blood clotting, and inflammationUsed in the absorption of vitamins A, D, E and K (no fat- no absorption!)Cushions body’s organs, helps stabilize body temperature
12How 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.
13Functions of Carbohydrates Carbohydrates provide ENERGYSimple 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.
14Simple 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 energy40% of your diet should be from carbs!Found in starchy vegetables, legumes (beans and peas), and grains (rice, corn, and wheat)
15ProteinsTrue 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!
16Functions of ProteinsMuscle, skin, hair, and nails are made up of mostly proteinHelps body build new cells and repair existing onesForms hormones, enzymes, and antibodiesBUT- too much can be stored as fat!
17VitaminsWhat’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!
18Overall high in fat, low in vitamins and minerals= tasty but not a good choice Saturated fats from pepperoni, cheese, andFrench friesWhite bread=Not much fiber,Less protein thanWhole grainVery few vitamins and minerals
19How many food groups can you find? Grains? Meats? Vegetables? Fruits? Dairy?Avocado’s provideExcellent source ofMonounsaturated Fats, Dietary Fiber, Vitamin C,Vitamin K and FolateWhole grainBread- moreFiber and proteinAs well asComplexcarbohydratesTomatoes are an excellent source of vitamin C and a good source of vitamin A, potassium, fiber, and lycopeneLean TurkeyA good sourceOf protein, B6And B12 vitamins
20Fat-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 teethVitamin D: promotes absorption of other vitamins- like calciumVitamin E: protects cell membranesVitamin K: Aids in blood clotting
21Water-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 systemVitamin B12: Necessary for forming cellsVitamin C: Promotes healthy gums and teeth, healing of wounds, absorption of iron, protects cells from damage
22Minerals More than 20 minerals are essential to good health Calcium: needed for development and maintenance of bones and teeth, nerve impulses, muscle contractionIron: Needed to make hemoglobin, which helps blood carry oxygen to all cells in bodyPotassium: Fluid balance, nerve impulses, muscle contractionSodium: regulation of water balance in cells and tissues
23And 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.
24What does it do? Water …. Flushes toxins out of vital organs Carries nutrients to your cellsProvides a moist environment for ear, nose and throat tissuesRegulates body temperatureSoda’s and Starbucks don’t count! They dehydrate you because of caffeine!