NUTRITION 101 Registered Dietitian Mary Gross Max Sherman
PREFACE This information is the basic principles of nutrition and might not apply to those with intestinal issues or diseases. It’s general information and more personal type questions can be asked after the presentation or you can schedule a time to meet with Mary or another registered dietitian.
OBJECTIVES To debunk any myths that are out there about nutrition To help clarify a very complex and confusing subject Answer questions about things you have heard that you want validated or debunked Give you the power and knowledge of nutrition to lead a healthier lifestyle and make more informed decisions about food
CARBOHYDRATES Body’s #1 Source of Energy Food Sources Pastas 4 kcal/g= 4 calories per Breads gram of carbs Fruit 10g of Carbs = 40 calories Vegetables Should be 50-55% of your Rice caloric intake Grains 2000 calorie diet Legumes/Beans 1000 calories from carbs BE CAREFUL CARBS ON LABEL CAN BE SUGARS, YOU WANT FIBER!
PROTEINS Body’s #2 source of energy Food Sources Chicken 4 kcal/g = 4 calories per Pork/Turkey gram of protein Beef 10 g of protein = 40 calories Legumes/Nuts Should be 30-35% of caloric Milk/Cheese intake Fish 2000 calorie diet Eggs 1000 calories Carbs 600 calories Protein BE CAREFUL YOUR BODY Builds/Maintains muscles WILL BREAKDOWN MUSCLE FOR ENERGY IF YOU DON’T EAT ENOUGH CARBS
FATS Body’s preferred source of Food sources energy Meat 9 kcal/g = 9 calories per gram Milk of fat Nuts 10 g of fat= 90 calories Oils Should be 10-15% of your caloric intake Butter 2000 calorie diet 1000 calories Carbs BE CAREFUL YOUR BODY 600 calories Proteins WILL NOT USE STORED 400 calories Fats FAT IF YOU INGEST TOO Body needs fat to transport MUCH FAT proteins
CALORIES It’s what gives your body energy. The reaction of breaking down the components gives you energy, but also requires energy. If you take in more than you expend, you will gain weight. If you take in less than you expend you will lose weight. Empty Calories Calories that don’t have much in terms of vitamins, minerals, or nutrients. Will eat more of these because it takes more of these to fill up the stomach. “Quality” Calories Ones that will make you feel satiated or full faster because they have more vitamins, minerals, and nutrients. Eat efficiently Eat more quality calories, and you will end up taking in fewer therefore lose weight!
Reading Labels(1) Serving sizes are going to be different in terms of grams. Also, one package isn’t necessarily 1 serving(2) Calories are not final, see how many servings per container. Also be aware of calories from fat.(3) Look at how the Total Fat is broken down. You want poly or mono unsaturated fat.(4) Carbs are good, but you want to see where most of your carbs are coming from. 31 grams of carbs is good, and only 5 of those grams come sugar. BE CAREFUL with too much sugar. (1) Also look at vitamins and minerals, this could help you decide between which product you decide to buy.(5) Daily Values are a quick way to decide which product, but don’t forget about serving size! 5% is low, 20% is high.
WHICH PRODUCT WOULD YOU CHOOSE? Non-fat milk Low-fat milk
SUPPLEMENTS Protein Others Excess protein turn is stored Unless prescribed by a as fat. doctor or diagnosed with a Excess protein can also strain your kidneys deficiency vitamin or mineral supplements add a very Purity can not be tested small percentage. It may say 40g of protein on container, but there is no way to Some vitamins and minerals test it. have a level of toxicity No FDA approval You can get these vitamins Type of protein doesn’t matter and minerals in mostly plant Broken down into amino acids and reconstructed to what body food and some animal food. needs
MISCONCEPTIONS Eating at night is unhealthy no matter what you eat False: As long you as expend more calories than you take in it doesn’t matter when you take the calories in. Also, people tend to make poor choices at night, which leads to extra calorie intake. It is always better to eat wheat or whole grain rather than processed False: If it’s a choice between the two, yes. If it’s a choice between processed or white pasta and nothing to eat or a pizza, eat the white pasta. Less calories=healthier! True/False: You can eat 1500 calories of M&M’s and still lose weight if you are burning 2000 calories. It’s about what’s in those calories. My body is “craving” chocolate Sorry chocolate fans, although chocolate can give you some vitamins and minerals, your body’s craving for chocolate means it wants sugar. Carbs are broken down into sugar, so that’s what your body wants, carbs, not straight sugar.
QUICK TIPS Variety Don’t just eat the same “healthy” thing all the time. You are just getting the same nutrients, vitamins, and minerals and not the other ones you need as well. Don’t do DIETS!! It’s a crash course, change your lifestyle slowly and it will be easier and more likely that you will stick with it. If you Plan for 5 meals a day (3 main, 2 snacks) and 7 days a week, that’s 35 meals a week. Aim for 30 out of those 35 to be “healthy”. That’s one day you can scrap and eat poorly and still be on track. Sleep! Not always an easy thing for parents or hard workers, but your body repairs itself, builds muscle, and burns calories while you sleep. Plus if you stay up your body needs more calories to keep working, this is when you usually make poor food choices. Training Have to do some exercise, not just for your weight, for your heart! 5-10 mins is better than nothing. Interval training: short period of hard work followed by longer period of rest, and repeat several times You need oxygen to burn fat, and you born more calories and fat when you work your body harder, best of both worlds!
YOU KNOW YOUR BODY BEST Listen to your body If it says I am hungry, EAT! But eat well. Everybody is different Although you and your friends goal might be the same, doesn’t mean that the same road will work for both of you. Find what works for you. Challenge yourself Used to play sports? Do a 5k Ask a friend who is a gym enthusiast to workout with you Know the difference between pain and true soreness Be confident, don’t compare Although someone else might look the way you want, you might be able to balance better than them. You might be a better parent or friend. We are all different and have different strengths, WHAT IS YOURS?
QUESTIONS? Email me at firstname.lastname@example.orgCheck out mxftnss.com