chapter 2
TRANSCRIPT
Chapter 2 Nutrition Tools
Christine Dobrowolski, DPM MS
2010 Dietary Guidelines
Carbohydrates - 45-65% of diet
Fat - 20-35% of diet
Protein - 10-35% of diet (10-15%)
MACROnutrients
Carbohydrates - 45-65% of diet
Fat - 20-35% of diet
Protein - 10-35% of diet (10-15%)
AMDR Energy Yielding Nutrients
Carbohydrates
45-65%
Protein10-15%
Fat20-35%
Limit refined grains!
Select a variety of
whole vegetables
Limit fruit juice
Flavored yogurts are
like ice cream
Oils in plastic bottles should
be avoided
98%
UL
EAT
WHOLE
FOOD
Water laden
Gummy
Salty
Uniformly shaped (ball?)
Condensed animal parts
Portion Size
General Food Rules
5 Ingredients or Less
Recognize all ingredients
Eat foods that will rot
Don’t buy your food where you buy your gas
Enjoy your food!
EXERCISE
More restful sleep
Improved• health, immunity• body composition, bone density
Lower risk of • cancer, heart disease, diabetes
Flexibility Muscle strength
Muscle endurance
Cardio-respiratory endurance
ACSM Recommendations
Strength training
8-10 exercises 8-12 reps
Cardio
Moderate 30 min 5X
Intense 20 min 3X
Citations: AMA Format
THE
END
Ch 1