Nutrition 101Getting you started on the journey to healthy eating

The Macronutrients• Carbohydrates • Proteins• Fats

• What are they?• Why do I need

them?• How much do I

need?

The MacronutrientsOverview

Carbs (45-65%)Fats (20-35%)Protein (15-35%)

Carbohydrates• What are they?– Used by the body to make glucose – bodies

fuel to keep everything running– Can be found in:

• Fruits• Vegetables• Breads, cereals and other grains• Milk and milk products• Foods with added sugars

4 Calories / Gram

Carbohydrates• Types of Carbohydrates– Sugar – Simple Carb– Starch – Complex Carb– Fibre – Complex Carb

Carbohydrates• Sugar– Adds sweetness to foods– Simplest form of carb (glucose, fructose,

etc.)– Fastest food to be metabolized by the body– Glycemic Index = 100– Names sugar hides by:•Brown sugar •Corn sweetener •Corn syrup •Dextrose•Fructose •Glucose •High-fructose corn syrup •Honey•Invert sugar •Lactose •Maltose •Malt Syrup•Molasses •Raw sugar •Sucrose •Syrup

Carbohydrates• Sugars

GOOD?or

BAD?

Moderation

Carbohydrates• Starch–Mainly made of glucose, joined to form a

polysaccharide– Produced by plants –Mainly found in potatoes, wheat, rice, etc.–Metabolized slower than sugar– Glycemic Index = Potato, baked with skin

- 69 = Rice, long grain, white - 76

Carbohydrates• Starches

GOOD?or

BAD?

Better that sugars

Carbohydrates• Fibre– Ingestible portion of plant food– Two Types:

• Soluable – found in oatmeal, oat bran, nuts, seeds

• Insoluable – Whole wheat bread, couscous, most vegetables, fruits

– Both fibres are good, as long as you are getting enough of each

– How Much? Male – 28-34 g Female – 22-28 g

Carbohydrates• Fibres

GOOD?or

BAD?

Proteins• What are Proteins?– Part of all tissue in our body (cell, etc.)– Constantly broken down and rebuilt in

our body

– Found in meats, legumes, tofu, eggs, milk, etc.

4 Calories / Gram

Proteins• Made of Amino Acids – some our body can

produce, some it can’t – labeled ESSENTIAL

• COMPLETE – provides all essential amino acids– Meat, milk, eggs, cheese

• INCOMPLETE – does not provide all essential amino acids, therefore must be combined with complimentary proteins to complete– Rice, dry beans, some vegetables

Proteins• How Much Should I Have?• Men – 0.8g/kg/day• Women – 0.8g/kg/day

• Should I eat MORE protein if I workout?• Slightly, but remember, unused protein converts to

FAT!

• Try to stay with proteins you eat (ie – meats, beans, etc.) as opposed to supplements (Whey) as there is a greater potential to consume too much this way.

Proteins• Proteins

GOOD?or

BAD?

Fats• What are Fats?– Animal product– Used to add flavour to foods

• Types:– Trans Fats– Saturated Fats– Cholesterol– Poly & Monounsaturated fats

9 Calories / Gram

FatsCholesterol:• 2 types:– HDL – good, helps to clear arteries, body

naturally produces– LDL – bad, clogs arteries – found in

foods containing trans and saturated fats

FatsTrans Fats:• 2 types:– Naturally Occurring – in fatty parts of

meats, etc.– Artificially Occurring – foods that contain

partially hydrogenated oil (a man made substance)

• Be sure to read the ingredient list!

Fats• Trans Fats

GOOD?or

BAD?

FatsSaturated Fats• Solid fats• Should be LESS THAN 10% of daily

intake• Where are they found?– High fat cheese, whole fat milk/cream,

butter, ice cream, palm and coconut oils

How can you reduce your consumption?

Fats• Saturated Fats

GOOD?or

BAD?

FatsPoly & Monounsaturated Fats• Liquid at room temperature• 3 types:– Mono – nuts, oil (vegetable, canola, etc.)

avacado– Omega-6 Poly – oil (soybean, corn, safflower)– Omega-3 Poly – walnuts, flax seed, fish

– Omegas provide essential fatty acid

Fats• Unsaturated Fats

GOOD?or

BAD?

FatsWhat are Omega Fats?• Refers to the make up of the fatty acid

– Omega 6 = first double bond between 6th and 7th carbon atoms

– Omega 3 = first double bond between 3rd and 4th carbon atoms

Is one better?– Research has shown Omega 3 to have anti-

inflammatory benefits to help prevent heart disease, while Omega 6 lowers blood cholesterol and supports the skin

Food Labels

Activity• Using your food label, calculate:– Calories coming from Fat, Carbs and

Protein– Rate your food – Good, Bad, Ugly

– Fat = 9 Cal/Gram– Carb & Pro = 4 Cal/Gram– Fibre – 0 Cal/Gram

BUT – be sure to read the label!

Questions