4. EATING IS ESSENTIAL Nutrients: Some made by your body; most you need to get from food. No one food source contains all of the nutrients. Eating a variety of foods is necessary to get all of your nutrients.

5. The Acceptable Macronutrient Distribution Range AMDR OR AMDR Example CARBOHYDRATES: 55-65% 60% FATS: 30% or less 25 % PROTEINS: Around 15%15% 100% MACRONUTRIENT GUIDELINES

6. Main source of fuel for the body (The KING of nutrients!!!! Should constitute most of your recommended daily intake Not many storage sites Used exclusively for brain, eyes, RBC… ______Application for college students CARBS

7. Main source of STORED fuel for the body MOSTrest AND moderate activity Provides MOST energy during rest AND moderate activity Insulates the body to preserve ideal body temp FATS

8. OMEGA-3 FATTY ACIDS-SEE Article (MUFAs & PUFAs) *specialized polyunsaturated fat or “good fat” *Rich source = cold-water fish (salmon, tuna, halibut, mackerel, sardines, herring) *Reduce total cholesterol and the risk for heart disease and stroke FATS

9. Is a fat-like waxy substance found in animal products and the liver also makes it Blood carries cholesterol by lipoproteins (HDL and LDL) HDL = “healthy” and LDL = “Bad” INCREASE HDL THROUGH PHYSICAL ACTIVITY!!!! Too much LDL = deposits of cholesterol built up on the arteries = narrowing arteries = slow or block blood flow to the heart CHOLESTEROL

10. The building block of the body NOT the main source of energy Necessary for growth, maintenance and repair of all body tissues Immune System) Also help maintain normal balance of body fluids and are necessary to make enzymes, hormones and antibodies (Immune System) 20 amino acids make up protein but 9 amino acids you must consume daily Often “overrated” (overeaten) Often “overrated” (overeaten) Overload Principle) - ONLY work builds muscles (Overload Principle) PROTEINS

11. Insoluble- *allows food residues to pass through intestinal tract more quickly- limiting exposure and absorption time of toxic substances within waste. Soluble- *helps the body excrete fats and paces the absorption of cholesterol which helps prevent dramatic shifts in blood sugar levels. FIBER

13. Do NOT provide energy for your body Allow for the release of energy from carbs, fats and proteins LOTS of functions!!! Energy Breakdown Examples include: Vitamins A, C, D, E and K; Niacin, etc. Fat Soluble (ADEK) & Water Soluble VITAMINS

14. Critical to many functions in the body Major Minerals are necessary in larger amounts (100mg or more each day) Trace minerals s are necessary in smaller amounts (less than 100mg each day) MINERALS

15. Antioxidants: Aid cells in your body facing battles against free radicals *Free radicals can damage cell membranes and mutate genes (i.e., environmental pollution, chemicals and pesticides, cigarette smoking, too much sunlight, additives in foods, stress hormones) Phytochemicals: Are substances found in plants that benefit plants and can also benefit humans ANTIOXIDANTS & PHYTOCHEMICALS

16. What is % Daily Value ? JUST A REFERENCE POINT!!!! It is better to look at Calories / Calories from Fat

17. OTHER TYPES OF DIETS So we’re on the same page: Diet = what you are eating NOT what you don’t eat Mediterranean diet Vegetarian diet DASH OMNIHEART …..COUNTLESS (Good AND Bad…..) See diets and healthy recommendations in Chapter 2.

18. MEDITERRANEAN DIET

19. VEGERTARIAN DIET -Do not eat meat, fish and poultry. -Vegans = abstain from eating all animal products including milk, cheese, other dairy items and eggs AND only eat foods from plant origin. -Lacto-ovo = eat eggs and include dairy products in their diets. -Lacto-vegetarian include dairy products in their diet. -Do not eat meat, fish and poultry. -Vegans = abstain from eating all animal products including milk, cheese, other dairy items and eggs AND only eat foods from plant origin. -Lacto-ovo = eat eggs and include dairy products in their diets. -Lacto-vegetarian include dairy products in their diet.

20. DIET SUPPLEMENTS Dietary supplements = not tested by the FDA as drugs are FDA does not require = manufacturers to provide labels like for packaged foods (i.e., too little or too much of an ingredient, contamination) Unsupported claims of disease prevention, treatment or diagnosis = like an illegal drug to the FDA Be a smart consumer!

21. DIET SUPPLEMENTS No special training or education required for those who sell Side effects and interactions with other meds can happen- no matter what the salesperson said JUST BECAUSE YOU PUT IT IN YOUR BODY, DOESN’T MEAN IT WILL BE ABSORBED!! (For most nutrients, body absorbs from food better than man-made form.) Be a smart consumer!

22. Goal = Weight Loss Calories Consumed < Calories Used = Weight Loss calorie intake AND physical activity each day has helped created a successful outcome It took time to add the weight; it will take time to lose the weight BE REALISTIC ABOUT YOUR GOALS and MEANS TO GET THERE! What’s your goal?

23. Goal = Weight Gain Calories Consumed > Calories Used = Weight Gain Understand that gaining weight will take time. Eat small and frequent meals/snacks between meals Eat high-calorie and drinks (but watch fats and cholesterol content = safety) Incorporate strength training to muscle mass Eat extra servings of nutritious carbohydrates (energy to support work / training regimen) BE REALISTIC ABOUT YOUR GOALS and MEANS TO GET THERE! What’s your goal?