1. Macro Nutrients
Healthful Living
Mrs. Gunderson

2. Breakdown . . .
50-60%

3. Carbohydrates Simple Sugars
Only calories, high in fat.
Cakes, pies, cookies, soda, juice drinks.
Fruit (best)
Fiber
20 – 30 grams/day
Low in calories; prevents constipation.
Decrease risk of colon cancer.
50 – 60% of our total calories from carbohydrates.
# 1 source of energy
Contains: 4 Calories per gram
Complex Carbs
Vegetables (best)
Beans
Whole grains

4. Good Carb. vs. Bad Carb.

5. The lower the GI the less that blood sugar and insulin are affected
Glycemic Index
The lower the GI the less that blood sugar and insulin are affected

6. Dietary Fat Contains: 9 Calories per gram of fat
Should make up: no more than 30% of your total calories

7. Choose bad fats in moderation

8. What type of fat . . .

9. Protein Should make up 10% to 12% of our total diet.
Contains: 4 Calories per gram
Even during intense training: more might be unnecessary (dietician)
RDA
Women: 46 grams
Men: 58 grams

10. Why is Exercise an Important part of weight loss?

11. Amino Acids Some occur naturally in the body
The rest we must get through food or supplements
Why important?
Speed muscle repair
Promote muscle growth
Limit muscle breakdown

12. Assignment: Create a online poster
Use the website glogster
log onto
Sign up as an EDUCATOR
Click on: Try out a paid license with a 7 day free trial.
You will need to make up an account- remember your log in information so you can access your poster at a later time.
Once you are done, you will need to print off a color copy to turn in. You will present your glog to the class.
What to include in your glog?
Two recipes-
1. One recipe will include the regular “unhealthy” ingredients.
2. The other recipe will be a “healthier” version of this recipe.
Ingredients-
3. Cost breakdown for each recipe. (You need to list all ingredients and prices for each of the two recipes). You will find the prices on any grocery store website.
4. You must include visual aids or pictures on your glog. Incorporating a video will earn you bonus points on this assignment.