NUTRITION

Macronutrients Nutrients with calories  Protein  Carbohydrates  Fat

Carbohydrates Energy source for body, brain, CNS, red blood cells  Simple (sugars)  Complex (starches)  Cellulose (fiber) % of total calories

Carbohydrates High glycemic index carbs (simple carbs)  GI between 70 and 100  Break down quickly and raise blood sugar levels  Sources: pasta, white bread, white rice, candy, soft drinks Low glycemic index carbs (complex carbs)  GI below 55  Break down slowly, give you long-term energy  Usually contain fiber  Sources: oatmeal, brown rice, apples, whole grain bread/pasta

Fats Brain and nervous system function  Saturated  Polyunsaturated  Monounsaturated 20-35% of total calories

Fats Monounsaturated – generally liquid at room temp Sources: olive oil, flaxseed oil, sesame seed oil, corn, peanut oil, avocados, nuts Polyunsaturated – generally liquid even when cold Sources: walnuts, sunflower seeds, tuna, sardines Saturated – solids at room temperature Sources: red meat, pork, cheese, butter

Protein Building blocks of muscle and connective tissue Meat, eggs, yogurt and other dairy, beans, nuts, tofu % of total calories Amino Acids Essential—not manufactured by the body Nonessential—can be made “in house”

Tryptophan May increase serotonin and melatonin levels Help reduce stress, improve mood Can cause drowsiness if not well balanced with complex carbs and protein Poultry, peanut butter, avocado, yogurt, eggs, flaxseeds, legumes, lentils, soy, oatmeal, potatoes, bananas

Tyrosine Nonessential amino acid Body may not manufacture it as well when under stress Needed to create epinephrin and norepinephrine, neurotransmitters Sources: Tofu, poultry, fish, almonds, cottage cheese and other dairy, eggs

Omega 3 Fatty Acids Improve brain development and cognitive function Help brain retain synaptic “plasticity” which helps with learning and memory Sources: nuts (especially walnuts), seeds, fatty fish like salmon and halibut, peanut butter, avocado

Carbs and Energy Levels Meals high in carbohydrates, especially simple carbs, spike your blood sugar What goes up must come down Dramatic drop in blood sugar = afternoon slump Eat complex carbs (whole grain bread, brown rice, sweet potatoes) and balance them with protein Stick to several small meals Eat breakfast

Summary Avoid vending machine food Avoid processed / packaged food (high in sodium and simple carbs that make you sleepy) Eat at regular meal and snack times and not while studying or watching TV Learn how to cook so that you can avoid becoming dependent upon packaged food and fast food Balance your protein, fats, and carbs Think about the best time of day to eat certain foods

Journal 5 – Due Sunday before midnight Submarine recipe  Can be found (online, from a friend) or invented  Commonly, inexpensive ingredients  7 items or less  Can be prepared in a small space with simple equipment Analyze your recipe  Good balance of lean protein, complex carbs, healthy fats  Is it better as a breakfast, lunch/dinner, or snack?  Why did you include each ingredient?