Chapter 2 nutrition tools

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  • Essential
  • Acceptable macronutrient distribution range
  • Lean meats, seafood, legumes
  • Vegetable oils, meat and seafood, grains such as flaxseed provide omega-3 fatty acids, good fats, dairy
  • Determining individual nutrient requirements. Different individuals have different requirements.
  • Determining individual nutrient requirements. Different individuals have different requirements.
  • The water-laden, gummy, super salty, uniformly shaped, barely recognizable sheets of condensed animal parts just don’t whet my appetite. Sodium nitrite helps prevent the growth of Clostridium botulinum.Three types of meat products: processed, sectioned & formed and wholeNitrates are linked to stomach and colon CAThe current rules bizarrely require products that derive the preservatives from natural sources to prominently place the words “Uncured” and “No nitrates or nitrites added” on the label even though they are cured and do contain the chemicals.
  • Some food rules from Michael Pollan
  • To be considered physically fit you need
  • To be considered physically fit you need
  • Do moderately intense cardio 30 minutes a day, five days a week                 OrDo vigorously intense cardio 20 minutes a day, 3 days a week                 AndDo 8 -10 strength-training exercises, 8 - 12 repetitions of each exercise twice a week.
  • Chapter 2 nutrition tools

    1. 1. Christine Dobrowolski, DPM MS
    2. 2. Carbohydrates - 45-65% of diet Fat - 20-35% of diet Protein - 10-35% of diet (10-15%) MACROnutrients
    3. 3. Carbohydrates - 45-65% of diet Fat - 20-35% of diet Protein - 10-35% of diet (10-15%) AMDREnergy Yielding Nutrients
    4. 4. Carbohydrates 45-65%
    5. 5. Protein 10-15%
    6. 6. Fat 20-35%
    7. 7. Limit refined grains! Select a variety of whole vegetables Limit fruit juice Flavored yogurts are like ice cream Oils in plastic bottles should be avoided
    8. 8. 98% UL
    9. 9. EAT WHOL E FOOD
    10. 10. Water laden Gummy Salty Uniformly shaped (ball?) Condensed animal parts
    11. 11. PortionSize
    12. 12. 5 Ingredients or Less Recognize all ingredients Eat foods that will rot Don’t buy your food where you buy your gas Enjoy your food!
    13. 13. EXERCISE More restful sleep Improved • health, immunity • body composition, bone density Lower risk of • cancer, heart disease, diabetes
    14. 14. Flexibility Muscle strength Muscle endurance Cardio- respiratory endurance
    15. 15. ACSM Recommendations Strength training 8-10 exercises 8-12 reps Cardio Moderate 30 min 5X Intense 20 min 3X
    16. 16. THE END Ch 1

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