Nutrition 101 Mastering the Basics Presented By Brian Ayers, CSCS Total Transformations, LLC www.ttfitness.com

Macronutrients Proteins Essential & Nonessential Carbohydrates Simple & Complex Fats Saturated, Unsaturated, Trans, Cholesterol

Proteins

Essential & Nonessential

Carbohydrates

Simple & Complex

Fats

Saturated, Unsaturated, Trans, Cholesterol

Proteins Proteins are complex structures that consist of smaller molecules called amino acids, which are the building blocks of the body. Essential & Nonessential Proteins Essential amino acids cannot be manufactured by the body and must be taken in through the diet. Nonessential can be made in the body and/or taken in through the diet. Complete vs. Incomplete Proteins A complete protein contains all of the essential amino acids, while an incomplete is missing one or more of the essential amino acids.

Proteins are complex structures that consist of smaller molecules called amino acids, which are the building blocks of the body.

Essential & Nonessential Proteins

Essential amino acids cannot be manufactured by the body and must be taken in through the diet.

Nonessential can be made in the body and/or taken in through the diet.

Complete vs. Incomplete Proteins

A complete protein contains all of the essential amino acids, while an incomplete is missing one or more of the essential amino acids.

Carbohydrates Carbohydrates provide a source of energy for the body. When taken in they are broken down into glucose and distributed into the blood stream for use all over the body. Simple vs. Complex Carbohydrates Simple carbs are sugars, which are more rapidly absorbed into the blood stream causing insulin spikes to occur. Complex carbs are the starches. These are more dense carbs that take longer to be absorbed. Fiber – Also considered a carb, but isn’t broken down as readily. Comes in two forms soluble and insoluble

Carbohydrates provide a source of energy for the body. When taken in they are broken down into glucose and distributed into the blood stream for use all over the body.

Simple vs. Complex Carbohydrates

Simple carbs are sugars, which are more rapidly absorbed into the blood stream causing insulin spikes to occur.

Complex carbs are the starches. These are more dense carbs that take longer to be absorbed.

Fiber – Also considered a carb, but isn’t broken down as readily. Comes in two forms soluble and insoluble

Fats The most concentrated source of energy and is found in both plant and animal sources. The body metabolizes fat aerobically. Saturated, Unsaturated, & Trans Fats Saturated fats come from animal products and should be taken in in limited quantities. Unsaturated fats are derived from plant sources and are known as the “good fats”. Trans fats are the man made through a chemical process. These are the worst fats and should be avoided.

The most concentrated source of energy and is found in both plant and animal sources. The body metabolizes fat aerobically.

Saturated, Unsaturated, & Trans Fats

Saturated fats come from animal products and should be taken in in limited quantities.

Unsaturated fats are derived from plant sources and are known as the “good fats”.

Trans fats are the man made through a chemical process. These are the worst fats and should be avoided.

Essential Fatty Acids (EFA’s) EFA’s are essential for optimum health and proper cell function. Cell membranes are made from these dietary fats. Omega-3 & Omega-6 The Omega fatty acids are some of the most important dietary fats. Omega-3 is found in cold water fish, olive oil, avocado, seeds, & nuts. Omega-6 is found mostly in vegetable oils. It is important to strive to keep a ratio of Omega-6 to Omega-3 4:1, however because most Americans’ diets include more vegetable oils the ratio in our diets is presently more like 20:1.

EFA’s are essential for optimum health and proper cell function. Cell membranes are made from these dietary fats.

Omega-3 & Omega-6

The Omega fatty acids are some of the most important dietary fats. Omega-3 is found in cold water fish, olive oil, avocado, seeds, & nuts. Omega-6 is found mostly in vegetable oils.

It is important to strive to keep a ratio of Omega-6 to Omega-3 4:1, however because most Americans’ diets include more vegetable oils the ratio in our diets is presently more like 20:1.

The Truth About Diet Fads The Atkins & South Beach Diets Starvation Diets Diet Pills Weight Loss Gels, Soups, Drinks, Electrical Devices, Etc.

The Atkins & South Beach Diets

Starvation Diets

Diet Pills

Weight Loss Gels, Soups, Drinks, Electrical Devices, Etc.

Atkins & South Beach Diets High protein (Atkins also high fat) diets designed to cause weight loss through the elimination of carbohydrates. Possible side effects & health risks Dehydration -Kidney Stress Kidney Stones -Artery Blockage Fatigue -Depression Bad body odor

High protein (Atkins also high fat) diets designed to cause weight loss through the elimination of carbohydrates.

Possible side effects & health risks

Dehydration -Kidney Stress

Kidney Stones -Artery Blockage

Fatigue -Depression

Bad body odor

Starvation Diets Diets designed to cause weight loss due to a large calorie reduction. (Cabbage diet, Weight Watchers, Grapefruit Diet, Slim Fast) Possible side effects & health risks Muscle & Bone Loss Severe Hunger Mood Swings Nutrient Deficiencies Decreased Metabolic Rate

Diets designed to cause weight loss due to a large calorie reduction. (Cabbage diet, Weight Watchers, Grapefruit Diet, Slim Fast)

Possible side effects & health risks

Muscle & Bone Loss

Severe Hunger

Mood Swings

Nutrient Deficiencies

Decreased Metabolic Rate

Diet Pills Include metabolic boosters, thermogenic stacks, caffeine, fat & carb blockers. Possible side effects & health risks Heart Conditions - Headaches Increased Bp - Nausea GI Problems Nervousness & Anxiety

Include metabolic boosters, thermogenic stacks, caffeine, fat & carb blockers.

Possible side effects & health risks

Heart Conditions - Headaches

Increased Bp - Nausea

GI Problems

Nervousness & Anxiety

Weight Loss Gimmicks Include: soaps, electrical stimulators, gels, drinks, etc. Possible side effects & health risks Allergic Reactions Anger From Disappointment No Results What So Ever Severe Money Loss

Include: soaps, electrical stimulators, gels, drinks, etc.

Possible side effects & health risks

Allergic Reactions

Anger From Disappointment

No Results What So Ever

Severe Money Loss

So What’s The Answer? Weight management does not come from a bottle or box. It does not come from drastically cutting calories or removing one of the macronutrients from you diet. Weight management does comes from maximizing your metabolism by combining proper exercise with well balanced meals eaten frequently throughout the day. Once this is accomplished, your weight goals will fall into place and you will enjoy a much healthier and more energetic lifestyle.

Weight management does not come from a bottle or box. It does not come from drastically cutting calories or removing one of the macronutrients from you diet.

Weight management does comes from maximizing your metabolism by combining proper exercise with well balanced meals eaten frequently throughout the day.

Once this is accomplished, your weight goals will fall into place and you will enjoy a much healthier and more energetic lifestyle.

Keeping a Nutrition Log Keeping a food log will help you make better choices and learn how your body works Write down everything you eat even if it seems insignificant to you. Write down the relative quantity of food eaten. example: 1 medium potatoes or 1 cup of cereal Record the time of each meal eaten. Make notes of how you feel at the time when you eat and after meal times. Record your exercise time, as it will influence meal changes.

Keeping a food log will help you make better choices and learn how your body works

Write down everything you eat even if it seems insignificant to you.

Write down the relative quantity of food eaten.

example: 1 medium potatoes or 1 cup of cereal

Record the time of each meal eaten.

Make notes of how you feel at the time when you eat and after meal times.

Record your exercise time, as it will influence meal changes.

Example of a Bad Log Breakfast: Potatoes & eggs w/ Pam spray Lunch: Salad w/chicken & dressing Dinner: Tuna casserole Snacks: Popcorn, Snickers, ?

Breakfast: Potatoes & eggs w/ Pam spray

Lunch: Salad w/chicken & dressing

Dinner: Tuna casserole

Snacks: Popcorn, Snickers, ?

Why is that a Bad Log No meal times No specific quantities No fluid intake records No macro nutrient info No feelings or comments

No meal times

No specific quantities

No fluid intake records

No macro nutrient info

No feelings or comments