1. YOU ARE WHAT YOU EAT. -Someone wise n What does it mean? –Healthy eating key for well-being –100 trillion cells each need nutrients to function at their best n Food affects: cells Mood Energy levels Food cravings Thinking capacity Hormone levels Sleeping habits Immune system General health Growth

2. Deep Thoughts n If your body could talk, what would it say about you? n What food would you be if you are what you eat?

3. What are NUTRIENTS? n Substances in food that our body needs to function. n Six groups: –Protein –Carbohydrates –Fat –Vitamins –Minerals –Water

4. The body uses nutrients to... n Provide energy. (calorie=unit of energy from food) fat, carbohydrates, protein n To build and repair cells. n To regulate body processes.

5. Fats-9 cal/g 30-40% of daily calories Fat 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

6. 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.

7. Avoid Trans Fats hydrogenated or partially hydrogenated oils AHA limits to less than 1 gram daily n Damages cell membranes n Leads to: –high cholesterol –clogged arteries –cancer –depression –heart disease –autoimmune disease –poor memory/learning n Found in processed & fast food: n fast foods n cereals n breads/ crackers n box meals n cake n cookies n margarine n frozen pizzas *FDA- less than.5g can claim “0g trans fat” on food label- DECEIVING!

8. Protein-4 cal/g 10-20% of daily calories Functions in the body: n Is found in every cell of the body. n Used to build new cells and repair injured cells. n NOT the body’s first source of energy. n Boosts metabolism by up to 30% if eaten in small portions several times a day n Supplies energy when there is not enough fat or carbohydrates for the body to use

9. Protein What is protein made of? n Composed of amino acids (building blocks). n There are 22 amino acids; 8 of which the body cannot manufacture, and 14 which the body can produce.

10. Protein n Complete proteins contain all 8 essential amino acids. They are foods which come from animals. n This includes steak, pork, chicken, turkey, fish, eggs and dairy products.

11. Protein n Incomplete proteins lack one or more of the essential amino acids. n This includes pinto beans, kidney beans, split peas, lentils, rice, corn tortillas, peanut butter, and nuts. n Vegetarians need to eat a variety of food in order to get all their essential amino acids

12. Protein Needs Protein 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

13. Eating Too Little Protein: n Imbalance or deficiency of neurotransmitters (brain chemicals ie: dopamine, serotonin) n 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

14. Carbohydrates-4 cal/g 40-50% of daily calories n Are the body’s main source of energy. n Supply fiber, and aid in digestion of fat. n Are broken down into sugars, starches and fiber.

15. Simple Carbohydrates n Are sugars. n Occur naturally in some foods such as fruits and vegetables. n Also include candy, jelly, soft drinks, and cookies. n Causes quick energy followed by quick drop off of energy

16. Complex Carbohydrates n Are starches. n Provide vitamins, minerals and fiber as well as carbohydrates. n Include dry beans, starchy vegetables like potatoes, corn, and peas; brown rice, whole wheat pasta, oatmeal; whole grain bread and cereal. n Provide energy that lasts longer with a slower drop off of energy n Recommended for athletes

17. Fiber n Plant materials that are not digested completely by the body. n Keeps the digestive system healthy. n Reduces the risk of heart disease and helps control diabetes. n Foods include: crunchy vegetables, skin of fruit, beans, whole grains

18. Vitamins n Convert fat and carbohydrate into energy. n Work as catalysts for chemical processes in the body- jump start reactions. n Assist in the formation of tissue and bone.

19. Vitamins

20. n Fat Soluble vitamins are carried in fat and can be stored in your body. n It is possible to overdose on fat soluble vitamins in supplement form. n Water Soluble vitamins are carried in water and cannot be stored in your body. n Excess water soluble vitamins are disposed of in the urine.

21. Vitamin A n Helps eyes adjust to differences in light intensity. n Maintains healthy skin. n Assists in bone and teeth growth.

22. Vitamin D n Helps build strong bones and teeth. n Boosts immune system n Assists the body in absorbing calcium and phosphorous.

23. Vitamin E & Vitamin K n Helps build red blood cells. n Protects cells from damage by oxygen. n Needed for normal blood clotting.

24. Fat Soluble Vitamins

25. Thiamin- B1 n Helps the body break down carbohydrates. n Aids in the release of energy. n Promotes a healthy appetite.

26. Riboflavin B2 n Needed to break down carbohydrates. n Keeps the skin, tongue and lips in good condition.

27. Niacin - B3 n Vital to the nervous system. n Helps cells convert food to energy n Assists the digestive tract in working properly

28. Folic Acid - Folacin n Needed to produce red blood cells. n Prevents birth defects of the spine- spina bifida.

29. Vitamin C n Protects body from infections n Maintains healthy bones/ teeth n Aids in wound healing n Aids in neutralizing toxins/ pollutants

30. Minerals (ex: calcium, potassium, magnesium, iron, sodium) Minerals act as: n 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.

31. Water n Essential to life. n Your body is 65% water. n Water is lost each day through breathing, perspiration and body waste. n Source- Water, juicy fruits, and fruit juices n How Much… n How do you know if enough?

32. Why do we need water in our diet? n Regulates body temperature through sweat n Lubricates joints n Carries nutrients through body n Helps eliminate waste and toxins n Enables you to swallow and digest food n Helps you think clearly