YOU ARE WHAT YOU EAT?

Carbohydrates Main source of energy A lack of carbs leads to fatigue and loss

of Na, K, and H20 (electrolyte depletion) 4 Calories per gram

WHICH CARBS SHOULD YOU LIMIT?

COMPLEX CARBOHYDRATES

SIMPLE CARBOHYDRATES

Whole grain products Pasta Rice Some vegetables Good source of

vitamins, minerals and fiber

Sugary foods Few vitamins and

minerals High calories Excess carbs turn into

Fat

LIPIDS (FATS) Fat is required for absorption of fat-

soluble vitamins, like A, D, E, and K. It helps us feel full when we eat, Protects our organs, Helps in development of cell

membranes, and insulates our bodies. 9 calories per gram

WHICH FATS SHOULD YOU LIMIT?

SATURATED FATS UNSATURATED FATS

Fatty meats Butter Vegetable oil Hydrogenated foods

(processed) Dairy Excess leads to high

cholesterol and heart disease

Lean meats Polyunsaturated (soy) Monounsaturated (olive

oil) Low fat dairy

PROTEINS Crucial to building, maintaining and

repairing body tissue aid in digestion and encourage a

healthy immune system. Too little can cause lethargy, unhealthy

hair and nails, and insufficient nutrient transport.

Too much protein is stressful for the kidneys and can result in a loss of calcium.

PROTEINS Meats Beans Nuts Dairy Products 4 calories per gram

CALCULATING CALORIES

HOW TO DETERMINE CALORIES

1. Multiply total Carbs and Proteins by 4

2. Multiple Total Fats by 9 3. Add the results EX. Milk: 2% fat

Serving size 8 fl. Oz. XXXXXXXXXX

Total Fat 5g X 9 = 45Total Carbs 12g X 4 = 48Total Protein 8g X 4 = 32Total Calories XXXXXXXXXX 125

TRY THIS!Tastykake Chocolate CupcakeServing size 2 cakes/1 pkg. XXXXXXXXXXTotal Fat 7gTotal Carbs 36gTotal Protein 2gTotal Calories XXXXXXXXXX

Milk: 2% fatServing size 8 fl. Oz. XXXXXXXXXXTotal Fat 5gTotal Carbs 12gTotal Protein 8gTotal Calories XXXXXXXXXX

COMPLETE YOUR DIETARY INTAKE FOR 24 HOURSNutrition Information

Product Serving sizeGrams for total Carbs

Grams of Total Fat

Grams of Protein

Your calculated calories

How many serving sizes did you eat?

Your Caloric Intake

               

               

               

               

               

               

HOW TO CALCULATE % OF CARBS, FATS, AND PROTEINS TO MAKE A PIE CHART

1. Add up all the grams of Carbs, Fats, and Proteins

2. Divide that total by the total Carb intake

3. Repeat process for Fats and Proteins

RDA RECOMMENDED DIETARY INTAKE

Total Intake

CarbsProteinsFats

22.5%

22.5%55%

DAILY INTAKE IS APPROXIMATE DEPENDING ON FACTORS SUCH AS AGE, GENDER, PHYSICAL ACTIVITY, ETC…

45-65 average (55%) should come from Carbohydrates

10-35 average (22.5%) should come from Protein

20-35 average (22.5%) should come from fats

• Average teenage girl: the RDA (recommended daily allowance) is 2200 calories

• Average teenage boy: RDA is 2500-3000 calories.

THE MICHAEL PHELPS’ 12,000 CALORIE “DIET”

For Breakfast, three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayo, one five-egg omelet, a bowl of grits, three slices of French toast with powdered sugar, three chocolate chip pancakes & two cups of coffee.

For lunch, Phelps drinks 1,000 calories worth of energy drinks, one pound of pasta with tomato sauce and two large ham and cheese sandwiches (with mayo) on white bread.

For dinner, Phelps’ meal consists of six to eight slices of pizza, another pound of pasta with tomato sauce, and 1,000 calories of energy drinks.

Phelps trains for six hours a day, six days a week swimming approximately 50 miles each week, which is over 8 miles per training day. He also weight trains for strength, endurance and flexibility.

These are the foods that actually take more energy to consume/breakdown than the calories they contain.