nutrition 101 : review basic ideas to incorporate into your life long pursuit of healthy nutrition...
TRANSCRIPT
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NUTRITION 101 : REVIEW
BASIC IDEAS TO INCORPORATE INTO YOUR LIFE LONG PURSUIT OF HEALTHY NUTRITION
FIND THE QUIZ CONCEPTS WITHIN
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Whole foods
Primary States
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Processed foods
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5 Food GroupsNutrient Dense Foods = High Nutrient Value compared to its calorie content
(Whole Foods / Fruits & Veggies)
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Energy Lingo: Calories: are the amount of energy released
when nutrients are broken down – 100 Calories = 100 Calories = 100 Calories
Metabolism: Chemical Process by which your body breaks down food to release energy.
Basal Metabolic Rate: Rate of energy use by the body at rest.
HOMEOSTASIS: process of maintaining a steady state inside your body
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Body’s Energy Sources
Protein (10-35%) (4 Calories / gram)
Carbohydrates (45-65%) (4 Calories / gram)
Fat (20-35%) (9 Calories / gram)
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Sources break down to: Protein Amino Acid Chains
Carbs Glucose
Fat Monoglycerides
Triglycerides (Free Floating Fat in blood)
Cholesterol - LDL (BAD) & HDL (GOOD) Fatty Acids
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CARBS – AS ENERGY
Carbohydrate turns into glucose Glucose is stored as Glycogen in the muscle
and liver When working out- this is the most efficient energy
source the body gets, although its used up quickly, then fat will “go to the rescue”
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SUGAR- NOT EFFICIENT
1. Sugar is stored in the muscles. 2. It is burned first and most easily. 3. There is very little of it so it runs out fast
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FAT – the LONG LASTING Trans Fats – Manufacturers add Hydrogen
to Good Oils to make them last longer.
Fat is burned most frequently during longer lower intense activities
Cholesterol is a waxy, fatlike substance that is produced by our body (liver) & outside of our bodies it is found only in animal products.
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Carbs
Simple vs. Complex
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Fiber Soluable: Dissolves or swells in water
Insoluable: Doesn’t dissolve in water
We need both types, 21-25 grams per day The typical American diet is getting….
11grams daily!!!
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TOO MUCH SUGAR The recommended daily amount of high fructose
corn syrup is 10-12 teaspoons... In 2000, Americans ate about 31 per day!
1 Tsp = 5 grams
Look at the grams of sugar. Divide by 5, this will tell you how many tsp. of sugar you are consuming.
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American Heart Association recommendations for sugar 9 Tsp or less or 45 grams (MEN)
6 Tsp or less or 30 grams (WOMEN)
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Labels 101:
Based on 2000 calories / Day
Daily Values are what is recommended for each Nutrient (grams / %)
Ingredients are listed by Weight/Volume from Greatest to Smalles
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FATGOOD FAT BAD FAT
Avocados Butter
Brazil Nuts Cheese
Canola Oil Cream Sauces
Cashews Donuts
Flax Seed Oil Fried Foods
Leafy Vegetables Ice Cream
Lean Meats Margarine
Low fat cheeses
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FATGood Fat Bad Fat
Olive oil Potato Chips (fried)
Peanut oil Processed foods
Pistachio Nuts Steak
Salmon Whole Milk
Sardines
Trout, Tuna,
Walnuts
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VITAL NUTRIENTSVITAMINS
Are made by living things Are required only in small
amounts Assist in many chemical
reactions in the body Assists in helping the
body use other nutrients Fat Soluble Vitamins can
be stored in the body Water Soluble Vitamins
must be consumed daily
MINERALS
Nutrients that occur naturally in rocks and soil and are required only in small amounts
Nutrient Supplements are not needed most times if you are eating a well-balanced Diet
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NUTRIENT DEFICIENCYIRON
ANEMIA Common Problem if
Underweight
VITAMIN C SCURVY
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WATER:Men: up to 13 cups daily
Women: up to 9 cups daily
Primary Component of Blood & Tissue
Dehydration: Loss of considerable amounts of water
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Show Obesity Trends Obesity refers to specifically to adults with a
BMI of 30 or higher.
People at this BMI are at risk for high blood pressure, high cholesterol and high blood sugar (which leads to diabetes)
BMI Body Mass Index – (Height to Weight Ratio)
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Food Issues / Problems
Food intolerance: Inability to digest a particular food or food additive
Food allergy: a response by your immune system to the proteins in certain foods.