1. Basic Nutrition Fit For Life Coach Storey Fremont High School

2. The Fire Inside The Human Body has its own fire. (Metabolism) –When the proper fuel is added, it will burn hot. When the wrong fuel, or no fuel is added the fire will not burn.

3. Types of Fuel Carbohydrates –Foods:pasta, rice, cereal, fruits, vegetables, etc. –Purpose: Energy –Percent of Daily Allowance: 50%-60% of calories consumed Carbohydrates low on the glycemic index –Help maintain blood sugar levels

4. Glycemic Index A measure of how quickly a particular carbohydrate-rich food is turned into blood sugar (glucose). * A good way to keep blood sugar levels steady is to choose carbs that are low on the glycemic index. This will help avoid those big blood sugar spikes.

5. Glycemic Index Cereals Kellogg's All Bran 51 Kellogg's Bran Buds 45 Kellogg's Cornflakes 84 Kellogg's Rice Krispies 82 Kellogg's Special K 54 Oatmeal 49 Shredded Wheat 67 Quaker Puffed Wheat 67

6. Glycemic Index Grains Buckwheat 54 Bulgur 48 Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben's Converted 44 Noodles (instant) 46 Taco Shells 68

7. Glycemic Index Fruits Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52 Mango 55 Orange 44 Papaya 58 Pear 38 Pineapple 66 Plum 39 Watermelon 103

8. Glycemic Index Vegetables Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Potato (french fries) 75 Red Peppers 10 Pumpkin 75 Sweet Potato 54

9. Glycemic Index Breads Bagel 72 Blueberry Muffin 59 Croissant 67 Donut 76 Pita Bread 57 Pumpernickel Bread 51 Rye Bread 76 Sour Dough Bread 52 Sponge Cake 46 Stone Ground Whole wheat bread 53 Waffles 76 White Bread 70 Whole Wheat Bread 69

10. Glycemic Index Dairy Milk (whole) 22 Milk (skimmed) 32 Milk (chocolate flavored) 34 Ice Cream (whole) 61 Ice cream (low-fat) 50 Yogurt (low-fat) 33

11. Glycemic Index Snacks Cashews 22 Chocolate Bar 49 Corn Chips 72 Jelly Beans 80 Peanuts 14 Popcorn 55 Potato Chips 55 Pretzels 83 Snickers Bar 41 Walnuts 15

12. Glycemic Index Sugars Fructose 23 Glucose 100 Honey 58 Lactose 46 Maltose 105 Sucrose 65

13. Types of Fuel Fats –Purpose: Stored energy, protection. –Percent of Daily Allowance: 25%-35% of calories consumed –Keep saturated/Trans Fat below 10 % of daily calories *ideally 7%, and aim for cholesterol intake of less than 300 mg per day. –Types: Saturated (bad) –Can cause heart disease, certain types of cancers, and also raise blood cholesterol. –sources: Coconut oils, palm oils, palm kernel oils, whole milk, butter, crackers, non dairy creamers, and other baked products. *Trans Fatty Acids (bad) –Act like saturated fats inside the body.

14. Cont. Fats Unsaturated (good) –Polyunsaturated Can help reduce the risk of heart disease. Sources: cotton seed oils, sunflower oils, sunflower, soybean, mayonnaise, certain types of fish. –Monounsaturated Can help lower blood cholesterol Sources: olive oils, peanut oils, sesame seed oils, avocados. * Fats also help with the absorption of vitamins A,D,E, and K.

15. Types of Fuel Protein –Purpose Build and repair Percent Daily Allowance: 10-20% of calories consumed –Weight x.36 to.5 is a formula to find your Daily Protein Requirements. (keep in mind, it varies with each individual.) (Average Requirements) –Males ages15-18 …59 grams daily –Females ages 15-18 … 44 grams daily

16. Cont. Protein Complete Proteins –contain ample amounts of all essential amino acids –Sources: meat, fish, poultry, milk, cheese, and eggs. Incomplete Proteins Do not contain, or have all or enough of all the essential amino acids. Sources: grains, legumes, nuts, seeds, and other vegetables. Complementary Proteins Two incomplete proteins in a food that, when combined, can create complete proteins. (i.e., Peanut butter on wheat bread.)

17. How to Lose Safely 1-2 pounds a week –Decrease calories by 500 a day will help you lose one pound of fat in a week –Combination of diet and exercise –Eat smaller portions more often Goal is to change your habits and your metabolism. –This will ensure that you keep the weight off.

18. Getting Started BMR (body mass ration) –weight/2.2 x 24 = Calories burned per day at rest Dietary Analysis Activity Tracker http://www.caloriesperhour.com/

19. Body Composition Body Composition: Refers to the amount of water, fat tissue, and lean tissue that make up a person’s total body weight. Body composition is much more useful than weight in determining a person’s level of fitness.

20. Body Fat Recommended Ranges of Body Fat <30Men 9-15%Women 14-21% 30-50Men 11-17% Women15-23% >50Men 12-19%Women 16-25%

21. Body Fat vs LBW Once % body fat is determined the amount of Body Fat / LBW can be calculated Fat Weight Calculation = –Body Weight x % Body Fat = Fat weight –(Ex) 172 x.18 = 31lbs of body fat Lean Body Weigh Calculation = –Body Weight – Fat Weight = LBW –(Ex) 172 – 31 = 141 lbs of LBW

22. Determining Muscle Gain or Fat Loss After a period of exercise or diet programs the measurements are retaken. Measurements are then evaluated. (Ex) Female 145 lbs 27% body fat –145 x.27 = 39 lbs BF106lbs LBW –After a low calorie diet she lost 18 lbs 25% BF –127 x.25 = 32 lbs BF95 LBW Results show she lost 11 lbs of LBW and 7 lbs of BF. Not a good program

23. Determining Muscle Gain or Fat Loss (Ex) Male220 lbs 35% body fat –220 x.35 = 77 lbs BF143lbs LBW –After a 3 month long exercise program etc.. –205 x.28 = 57 lbs BF148 LBW Results show he has lost 15 lbs. Evaluation of body composition shows he lost 20 lbs of FW and gained 5 lbs of LBW Program was successful