YOU ARE WHAT YOU EAT.-Someone wise

What does it mean?– Healthy eating key

for well-being– 100 trillion cells

each need nutrients to function at their best

Food affects: cells• Mood• Energy levels• Food cravings• Thinking capacity• Hormone levels • Sleeping habits• Immune system• General health• Growth

Deep Thoughts

If your body could talk, what would it say about you?

What food would you be if you are what you eat?

What are NUTRIENTS?

Substances in food that our body needs to function.

Six groups:– Protein– Carbohydrates– Fat– Vitamins– Minerals– Water

The body uses nutrients to. . .

Provide energy. (calorie=unit of energy from food)fat, carbohydrates, protein

To build and repair cells.

To regulate body processes.

Fats-9 cal/g30-40% of daily

caloriesFat

Saturated

Animal Products

Solid @ Room Temp

Red Meats-grass fed /organic,

Real butter, Tropical Oils-

coconut oil

Unsaturated

Plant Products

Decrease Cholesterol

olive oil,peanut oil

Liquid @ Room Temp

Function of Healthy Fat

(Unsaturated and Some Saturated)

– Maintain body temperature– Secondary source of energy– Keeps you full longer– Helps balance blood sugar– Supports brain (2/3 fat) and nervous system function– Protect body tissues and organs– Plays an essential role in carrying the four fat-soluble

vitamins: A, D, E, and K.

• Excess calories from protein and carbohydrates are converted to and stored as fat. If you are eating mostly "fat free" foods, excess consumption will result in additional body fat.

Avoid Trans Fatshydrogenated or partially hydrogenated oils

AHA limits to less than 1 gram daily Damages cell

membranes Leads to:

– high cholesterol– clogged arteries– cancer– depression– heart disease– autoimmune disease– poor memory/learning

Found in processed & fast food: fast foods cereals breads/ crackers box meals cake cookies margarine frozen pizzas

*FDA- less than .5g can claim “0g trans fat” on food label- DECEIVING!

Protein-4 cal/g10-20% of daily calories

Functions in the body: Is found in every cell of the

body. Used to build new cells and

repair injured cells. NOT the body’s first source

of energy. Boosts metabolism by up to

30% if eaten in small portions several times a day

Supplies energy when there is not enough fat or carbohydrates for the body to use

Protein What is protein made of?

Composed of amino acids (building blocks).

There are 22 amino acids; 8 of which the body cannot manufacture, and 14 which the body can produce.

Protein Complete proteins contain all 8 essential amino acids. They are foods which come from animals.

This includes steak, pork, chicken, turkey, fish, eggs and dairy products.

Protein Incomplete proteins lack

one or more of the essential amino acids.

This includes pinto beans, kidney beans, split peas, lentils, rice, corn tortillas, peanut butter, and nuts.

Vegetarians need to eat a variety of food in order to get all their essential amino acids

Protein NeedsProtein is essential for building and maintaining muscle

tissue as well as for muscle recovery, immunity and even bone health . The body needs protein to help your active

muscles stay stong and healthy. Individuals need 0.55 - .80 grams of protein per pound of body weight

So a 120lb woman should try and consume between 66 and 96 grams of protein daily.  (depending on activity level)

Protein Suggestions:                                Serving Size           Protein (Grams)

Lean Sirloin Steak        4.0 oz.               34 Chicken Breast,           3.5 oz                 24.3

Yogurt                        1 cup                   10 Egg                            1 Large                6.5

 

Eating Too Little Protein: Imbalance or

deficiency of neurotransmitters (brain chemicals ie: dopamine, serotonin)

May contribute to:– addiction– depression – anxiety – fatigue– irritability – weight gain/

obesity

– insomnia – anorexia– chronic pain– migraines– attention deficit– fibromyalgia – hyperactivity – OCD – dementia– Parkinson’s – Alzheimer’s

Carbohydrates-4 cal/g40-50% of daily calories Are the body’s main source of energy. Supply fiber, and aid in digestion of fat. Are broken down into sugars, starches

and fiber.

Simple Carbohydrates Are sugars. Occur naturally in

some foods such as fruits and vegetables.

Also include candy, jelly, soft drinks, and cookies.

Causes quick energy followed by quick drop off of energy

Complex Carbohydrates Are starches. Provide vitamins, minerals and

fiber as well as carbohydrates. Include dry beans, starchy

vegetables like potatoes, corn, and peas; brown rice, whole wheat pasta, oatmeal; whole grain bread and cereal.

Provide energy that lasts longer with a slower drop off of energy

Recommended for athletes

Fiber Plant materials that

are not digested completely by the body.

Keeps the digestive system healthy.

Reduces the risk of heart disease and helps control diabetes.

Foods include: crunchy vegetables, skin of fruit, beans, whole grains

Vitamins

Convert fat and carbohydrate into energy.

Work as catalysts for chemical processes in the body- jump start reactions.

Assist in the formation of tissue and bone.

Vitamins

V ita m in AV ita m in DV ita m in EV ita m in K

F a t S o lu b le V itam ins

V ita m in CA ll o f th e B V itam ins

su ch asT h ia m in , N ia c in , R ib o fla v in , Fo lic A c id

W a te r S o lub le V ita m ins

V ita m ins

Vitamins

Fat Soluble vitamins are carried in fat and can be stored in your body.

It is possible to overdose on fat soluble vitamins in supplement form.

Water Soluble vitamins are carried in water and cannot be stored in your body.

Excess water soluble vitamins are disposed of in the urine.

Vitamin A Helps eyes adjust to differences in light

intensity. Maintains healthy skin. Assists in bone and teeth growth.

Vitamin D Helps build strong bones and teeth. Boosts immune system Assists the body in absorbing calcium and

phosphorous.

Vitamin E & Vitamin K Helps build red

blood cells. Protects cells

from damage by oxygen.

Needed for normal blood clotting.

Fat Soluble VitaminsVit. Too Little

A NightblindnessDry scaly skin

D RicketsBone Deformities

E Anemia

K UncontrollableBleeding

Thiamin- B1 Helps the body break down carbohydrates. Aids in the release of energy. Promotes a healthy appetite.

Riboflavin B2 Needed to break down carbohydrates. Keeps the skin, tongue and lips in good

condition.

Niacin - B3 Vital to the nervous system. Helps cells convert food to energy Assists the digestive tract in working

properly

Folic Acid - Folacin Needed to produce red blood cells. Prevents birth defects of the spine- spina

bifida.

Vitamin C Protects body from infections Maintains healthy bones/ teeth Aids in wound healing Aids in neutralizing toxins/ pollutants

Minerals(ex: calcium, potassium,

magnesium, iron, sodium)

Minerals act as: catalysts for many biological reactions

within the body– muscle response– the transmission of messages through the

nervous system– the production of hormones and bone

mass– digestion, and the utilization of nutrients in

foods.

Water Essential to life. Your body is 65% water. Water is lost each day through

breathing, perspiration and body waste.

Source- Water, juicy fruits, and fruit juices

How Much… How do you know if enough?

Why do we need water in our diet?

Regulates body temperature through sweat

Lubricates joints Carries nutrients through

body Helps eliminate waste

and toxins Enables you to swallow

and digest food Helps you think clearly