Post on 02-Jan-2016
transcript
Why do we eat?
•Appetite–a desire, rather than a need to eat
•Hunger–a natural drive that protects you from starvation
Our bodies need to remove substances from our food in
order to help our bodies grow, have energy, and stay healthy….
These substances are called
NUTRIENTS
Coincidence?
•http://www.youtube.com/watch?v=mzFffDfXha8&feature=related
What are the 6 essential nutrients?
•CARBOHYDRATES•FATS•PROTEINS•VITAMINS•MINERALS•WATER
CARBOHYDRATES
Carbohydrates are your body’s main source of energy!!
SIMPLE: COMPLEX: SUGARS STARCHES
FIBER
Alfalfa sprouts Arugula Lettuce
Spinach Beets Bell Peppers
Soy beans Broccoli Brussels sprouts
Cabbage Carrots Cauliflower
Chives Tomato Garlic
Green onions Green peas Horseradish
Sweet Potato/Yam Sauerkraut Kale
Yellow Squash Winter squash18
Category “B” VeggiesArtichoke Artichoke Hearts Asparagus
Avocado Celery Chickpeas
Chile peppers Cucumber Eggplant Endive
Green beans Kidney beans Lemon grass
Lentil beans Navy Beans Okra
Split Peas Radishes Radicchio
Rutabaga Turnips Zucchini
Category “C” VeggiesBamboo shoots Corn
Jicama Lettuce (iceberg)
Lima beans Mushrooms
Potato (white) Rhubarb
Water chestnuts
Fruit- best choicesApple Orange Apricots
Pomelo Blueberries Papaya
Blackberries Peach Cantaloupe
Pear Cherries Pineapple
Grapefruit Plum Grapes (all types)
Raspberries Honeydew Strawberries
Kiwi Tangelo Melon
Tangerine Nectarine Watermelon
Fruit- second choices!Bananas Fruit sauces
Candied fruit MangoesCoconut Marmalade
Dates PersimmonsDried fruit PlantainsFruit juices RaisinsFruit preserves
http://www.youtube.com/watch?v=faDt8idSaII&feature=related
Breads, Cereals and GrainsBreads & Cereals To Choose
100% sprouted wheatWhole grain100% whole wheatUnsweetened bran cerealsMulti-grainMuesli (low fat, no sugar added)Oat bran breadOat branPita, whole wheatOats, oatmealPumpernickelPuffed wheat (unsweetened)RyeRice bran
Breads, Cereals and Grains• Breads & Cereals To Limit
Bagels (all types) English muffinsBiscuits Granola (all types)Bread (except on "Choose" list) Melba toastBread crumbs Muffins (all types)Bread sticks PancakesCakes Pastries (all types)Cereal (except on "Choose" list) Pita bread (white)Chips (all types) PopcornCookies Popcorn cakesCornbread Rice cakes Crackers (all types)Rolls (dinner, hamburger buns, etc.) CroissantsTortillas (except whole wheat) DonutsWaffles
Starchy FoodsStarchy Foods To Choose
BarleyLentilsBeans (black, kidney, red, garbanzo, etc.)Oats, oatmealBuckwheatPasta, whole wheatBulgurPeas (split, black-eyed)ChickpeasRice (basmati, bulgur, brown, wild)CouscousTabouli
Starchy Foods
Starchy Foods To Limit
Beans (baked, refried)PretzelsGranola (all types)Rice (white, fried, spanish)Noodles, ramen-stylePasta (white, green, red)Taco shellsPotatoes (all types)
Choosing the Best Carbohydrates
Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”.
Best Food Sources of Carbohydrates
A. Raw or lightly steamed vegetablesB. Most whole, raw, fresh fruitC. Beans, legumes, nuts and seedsD. High fiber 100% whole grains
Good Carbs vs Bad Carbs? Sources of carbohydrates with less
nutritional value are sometimes called “Bad” carbohydrates.
Food Sources of Carbohydrates to be consumed in moderation
A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods
*Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.
Glycemic Index
V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.
http://www.glycemicedge.com/glycemic-index-chart/
WATER
Essential to ALL body functions
- Carries nutrients - Regulates temperature- Helps with digestion and absorption
FATS
Fat is an important part of your diet! It is used to help keep you healthy by:
- building cell membranes- carrying vitamins - giving you energy- promoting normal growth
Types of Fat
SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature
CHOLESTEROL
- A waxy, fat like substance produced by the body that is used to build cells and make other substances.
= GOOD
= BAD
PROTEINS• Used for
–Energy– Building and repairing cells
• Made up of amino acids– essential amino acids: our body can not make them so we must get them through our food.
. . . . . . . . .
Types of ProteinsCOMPLETE: contain all the essential or necessary amino acids that our body needs.
INCOMPLETE: is missing one or more of the essential amino acids that our body needs.
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VITAMINS
Vitamins are compounds that help to regulate body processes (jobs).
- fight disease- provide energy
MINERALS
Minerals are substances the body uses to form healthy bone and teeth, keep blood healthy, and
keep the heart and other organs working properly.
Guidelines for Good Nutrition
• Eat a variety of foods every day
• Avoid foods that are high in sugar and salt
• Match how active you are with the amount of food you eat