2. Basic Nutrition for a Healthy Life Colin Lynch Audience: Adult Fitness Center Members

3. What is Nutrition? Nutrition is “the process by which organisms take in and utilize food material.” A healthy diet can help prevent disease and give you more energy throughout the day Check out Choosemyplate.govChoosemyplate.gov

4. Nutritional Guidelines What does Water do for our Bodies? Water is in just about everything in our bodies including organs, cells and tissues It regulates our body temperature Water helps to cushion the joints It helps to get rid of waste products in the body through the processes of perspiration and urination

5. Why do we need water? Our body loses water through everyday activities along with strenuous physical activities. Small amounts of water are even lost when you are exhaling It is important to replenish this water that you have lost to prevent dehydration. The Institute of Medicine recommends consuming 13 cups for men and 9 cups for women

6. Nutritional Guidelines Dietary Fats Fats come in all shapes and sizes, and some are healthier than others as well. Unhealthy fats include saturated fats and trans fats Healthy fats include polyunsaturated and monounsaturated fats

7. Trans Fats Trans fats that occur naturally are found in some meats and dairy products Artificial trans fats are found in donuts, cookies, frozen pizzas, etc When you consume trans fats, you increase your LDL or “bad cholesterol” This can lead to CHD and other diseases

8. Saturated Fats Also know as solid fats because they are literally solid at room temperature. Some of these foods include cheeses, whole milk, butter, and ice cream High consumption of these fats can lead to CHD as well.

9. Unsaturated Fats This is where most of your fats should come from. Unsaturated fats are broken down into polyunsaturated and monounsaturated. Some examples are olive oil, avocado, nuts, fish, and flax seeds.

10. Healthy vs. Unhealthy Fats Healthy Unhealthy

11. How much fat should I consume? Less than 10% of total calories should be from Saturated fats Try to keep trans fat consumption to almost none For adults ages 19 and up, the CDC recommends that 20-35% of your total calories come from fats in a healthy diet

12. Protein Everything in the body has protein in it. The proteins that make up the body are always breaking down and that’s where the food comes in. The amino acids that make up the proteins are used to replenish the ones that broke down Some sources of protein are chicken, eggs, beans, and milk

13. How Much Proetin? The general protein recommendation is between 10-35% of your daily calories. Men ages 19-70 should consume about 56 grams of protein. Women of the same ages should consome about 46 grams. “1 cup of milk has 8 grams of protein” “A 3-ounce piece of meat has about 21 grams of protein” “1 cup of dry beans has about 16 grams of protein” “An 8-ounce container of yogurt has about 11 grams of protein”… That totals a males daily recommendation!

14. Carbohydrates Carbohydrates are one of the most important nutrients that you could consume. Glucose is the fuel that your body makes from carbs to provide energy for your day. If not immediately used, it can be stored in muscles and liver.

15. Carbs Cont’d Carbs are found in an assortment of items like bread, milk, cakes, fruits, etc. Healthier carbohydrates include whole grain items and ones high in fiber.

16. Good Carbs VS. Bad Carbs Bad CarbsGood Carbs

17. How do I avoid consuming excess sugars? Choose water over soda and have a piece of fruit for dessert instead of cake or cookies

18. Quiz! Which is an example of an unsaturated fat?

19. Which of the following is false about protein? A. They are a part of everything in the body B. They are helpful for the body but not necessary to consume C. Some sources include Chicken, milk, and nuts

20. Which of the following type of carb is most important to consume daily?

21. Which of the following is not true about water? A.You can lose small amounts of water just from exhaling B. It helps us get rid of waste products in our bodies C. It is not used to help regulate body temperature

22. References http://www.cdc.gov/nutrition/everyone/ind ex.html http://dictionary.reference.com/browse/nu trition?s=t http://www.mayoclinic.org/healthy- living/nutrition-and-healthy-eating/in- depth/water/art-20044256