2 Why Eat Healthy? Look Better Feel Better Function Better Live Longer You WILL:Look BetterFeel BetterFunction BetterLive Longer
3 The Basics: Macronutrients There are 3 macronutrients...-Carbohydrates – 4 calories/gram-Lipids – 9 calories/gram-Protein – 4 calories/gramMacronutrients provide energy (calories) and help maintain the structure of the human body.
4 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 functioningTwo Types:Simple carbohydratesComplex carbohydrates
5 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 fatEating processed simple sugars leads to diabetes, obesity, and hyperactivity
6 Sources of Simple Carbohydrates Unhealthy vs. Healthy EAT LESSEAT MORE
7 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
8 Sources of Complex Carbohydrates Veggies,AndLentils,GrainsOH MY!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.
9 Myths About Carbohydrates Carbohydrates cause obesity, diabetes, and make us hungryFACT: Eating simple sugars instead of complex carbohydrates causes those problems.Athletes need more protein than carbohydratesFACT: Protein intake could be10-35%. Carbohydrate intake could be up to % 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!
10 Protein Main Functions: -Growth and maintenance of muscle, bone, and tissue-Regulate metabolism, enzymes, and hormones-Support immune system-Formation of blood cells
11 Sources of Protein -Meat, Poultry, and Fish -Eggs, Milk, and Cheese -Lentils-Nuts and Seeds-Tofu
12 Recommended Amount of Protein .8 grams/kg body masslb (68.18 kg) person needs 55 grams of protein/daygrams/kg body mass for athleteslb athlete needs grams of protein/day
13 Fat Main Functions: -Provide energy -Protect organs -Insulation from the cold-Transport vitamins-Suppress hunger
14 The Bad Guys: Trans Fats and Saturated Fats Trans fat and saturated fat can be your worst enemyThey are each linked to:-High cholesterol-Cardiovascular disease-High blood pressure-Cancer-Obesity-DiabetesTRANS FATSATURATED FAT
15 Sources of Trans and Saturated Fats -Fried and processed foods-Butter, cheese, whole milk, ice cream-Margarine-Red meatSTAY AWAY
16 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 lossDiets rich in healthy fats =