For The Newly Motivated

By: Matt Fleekop

Why Eat Healthy?

You WILL:

Look Better

Feel Better

Function Better

Live Longer

The Basics: Macronutrients

There are 3 macronutrients...

-Carbohydrates – 4 calories/gram

-Lipids – 9 calories/gram

-Protein – 4 calories/gram

Macronutrients provide energy (calories) and help maintain the structure of the human body.

Carbohydrates

Main Functions:

-provide us with fuel and energy to accomplish daily activities

-preserve proteins in tissues

-keep the central nervous system and red blood cells functioning

Two Types:

-Simple carbohydrates

-Complex carbohydrates

Simple Carbohydrates

- Sucrose, Fructose, Glucose, Maltose, Lactose

-Naturally occur in fruit and some vegetables.

-Can be processed and used to produce other foods. These get released into the blood stream very rapidly giving us immediate energy.

-Excess will be stored as fat

-Eating processed simple sugars leads to diabetes, obesity, and hyperactivity

Sources of Simple CarbohydratesUnhealthy vs. Healthy

EAT MORE

EAT LESS

Complex Carbohydrates

-Make main source of carbohydrates

-Legumes-Starchy vegetables-Whole grains

-Supply body with energy, fiber, vitamins, minerals, and other nutrients. These carbohydrates are not broken down and digested as quickly and easily as simple carbohydrates

-Keep you feeling fuller longer

Sources of Complex Carbohydrates

These are the healthier choices to make when eating carbohydrates. Vegetables, lentils, and whole grains are nutrient dense, pack loads of fiber to keep us feeling full longer, and will

provide the right energy to get us through the day.

Veggies,

AndLentils,

And GrainsOH MY!

Myths About Carbohydrates

Carbohydrates cause obesity, diabetes, and make us hungry

FACT: Eating simple sugars instead of complex carbohydrates causes those problems.

Athletes need more protein than carbohydrates

FACT: Protein intake could be10-35%. Carbohydrate intake could be up to 45- 65% of their daily total calories.

FACT: Our bodies need carbohydrates for energy and to function throughout the day. Just choose nutrient dense whole grains,

lentils, and vegetables. Remember to stay away from the simple sugars!

Protein

Main Functions:

-Growth and maintenance of muscle, bone, and tissue

-Regulate metabolism, enzymes, and hormones

-Support immune system

-Formation of blood cells

Sources of Protein

-Meat, Poultry, and Fish-Eggs, Milk, and Cheese

-Lentils-Nuts and Seeds

-Tofu

Recommended Amount of Protein

.8 grams/kg body mass

---150 lb (68.18 kg) person needs 55 grams of protein/day

1.2-1.8 grams/kg body mass for athletes

----150 lb athlete needs 82-123 grams of protein/day

Fat

Main Functions:

-Provide energy

-Protect organs

-Insulation from the cold

-Transport vitamins

-Suppress hunger

The Bad Guys:Trans Fats and Saturated Fats

Trans fat and saturated fat can be your worst enemy

They are each linked to:

-High cholesterol

-Cardiovascular disease

-High blood pressure

-Cancer

-Obesity

-Diabetes

TRANS FAT

SATURATED FAT

Sources of Trans and Saturated Fats

-Fried and processed foods-Butter, cheese, whole milk, ice cream -Margarine-Red meat

STAY AWAY

Your Fat Friends: Unsaturated Fats

The healthy kind of fats you can have in your diet

-Benefits:

-Lower cholesterol levels

-Reduce risk of cancer

-Lower risk for heart disease and stroke

-Reduce belly fat, aid weight loss

Diets rich in healthy fats =

Sources of Unsaturated Fats

-Oils (canola, vegetable, olive)

-Seafood (salmon, tuna, herring)

-Nuts and nut butters (walnuts, almonds, pecans, almond butter, peanut butter)

Recommended Amount of Fat

-20-30% daily calories

- Less than 10% being saturated fat

Building A Healthy Plate

Serving Suggestions

If You Have Questions

Contact Me

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