The document outlines how to maximize nutritional intake by understanding the value of calories and the benefits of various food groups, including whole foods, vibrant vegetables, proteins, and healthy fats. It emphasizes the importance of nutrient-dense foods for energy, disease prevention, and overall health, while also suggesting supplements to fill dietary gaps. Additionally, it recommends lifestyle practices such as regular exercise, hydration, and stress management to maintain optimal health.

2. To get the most out of what you
eat, you need to know:
• If a calorie is just a calorie?
• Which foods pollute, which are neutral and
which ones offer positive benefits?
• What are the best carbs, proteins and fats
for your body?

3. Group Activity
Arrange the items in order of those that provide the
most energy to those that provide the least:

4. Fruits
Raisins
Watermelon
Grape Juice
Bananas
Cantaloupe

5. Vegetables
Corn
Sweet Potatoes
Carrots
Mushrooms
Asparagus

6. Meats
Chicken
Lobster
Shrimp
Turkey
Salmon

7. Choose foods that have the highest nutritional
value as possible. These are the foods that
deliver fuel as well as vitamins and minerals.
1. Whole foods: easily absorbed by the body,
contains fiber, vitamins, minerals, and are low
in salt and additives.
2. Variety of foods: ensures your body
receives all nutrients it needs.

8. Incredible Carbs
High carbohydrate concentration helps
prevent muscular fatigue and
enhances weight loss. These carbs
are pure energy with no excess
calories. And they are loaded with
fiber!

9. Not all carbs are created
equal…
Some give you more energy
than others!

10. The more vibrant and intense the color, the
higher a fruit or vegetable’s content of
vitamins, minerals, antioxidants, and
carotenoids.
Vibrant Vegetables
☺Romaine and Kale
☺Red and Yellow Peppers
☺Spinach
☺Broccoli
☺Mushrooms

11. Savory Sources of Carbs
☼Baked Potatoes ☼Raisins
☼Sweet Potatoes ☼Bananas
☼Garbanzo Beans ☼Pears
☼White or Yellow Corn ☼Grapes
☼Butternut Squash ☼Watermelon
☼Green Peas ☼Blueberries

12. Grains, Pastas & Cereals
•Whole Wheat
•Multi-grain
•Oatmeal
•Quinoa
•Bulgur
•Barley
•Rye

13. The long-term benefits to eating fruits, vegetables and
whole grains is a decrease in your risk of:
Cancer
Heart Disease
Diabetes
Stroke
Isn’t that reason enough?

14. Powerful Proteins
Protein provides the building blocks for tissues,
enzymes, and hormones that control
metabolism and movement. In addition, protein
protects the body from infections (think Flu
season!).

15. Meats
☼Beef •Look for “loin” or
☼Lamb “round”
☼Venison •One portion is the size
☼Buffalo of your palm or a deck of
☼Chicken cards
☼Turkey •Important to have a
variety (ex: try
ground turkey
or sliced turkey
breast)

16. Eggs: a complete protein source, choose free range or
organic
Dairy Products: low-fat milk, yogurt and cheese
Fish: coldwater fish (salmon, albacore tuna, mackerel &
sardines) are high in omega-3 and omega-6 fatty acids
Legumes: beans, peas, lentils, peanuts
Breads & Cereals: whole wheat, dark rye, made with
seeds or nuts
Nuts & Seeds: raw almonds, cashews,
walnuts, pine nuts, sunflower seeds,
flaxseeds, sesame seeds

17. Fabulous Fats
Lipids (fats) are essential parts of cell
membranes, are necessary for production
of sex hormones like testosterone and
estrogen, and carry and store the fat-soluble
vitamins A, D, E, and K.

18. Meats: beef (round or loin), chicken or turkey; remove skin and
bake, roast or grill for best results
Oils: olive, peanut, soybean, canola, corn, sunflower, flaxseed
Eggs: a complete protein source, choose free range or organic
Dairy Products: low-fat milk, yogurt and cheese
Fish: coldwater fish (salmon, albacore tuna, mackerel &
sardines) are high in omega-3 and omega-6 fatty acids
Fruits: avacados
Nuts & Seeds: raw almonds, cashews,
walnuts, pine nuts, sunflower seeds,
flaxseeds, sesame seeds

19. Super Supplements
We need supplements to provide us with
that extra boost in performing our daily tasks
and in keeping our body functioning
properly. It will keep us at the peak of our
performance day in and day out.
Supplements supply us with the essential
nutrients that our body needs. It will
compensate for what we don’t obtain from
food.

20. 4Energy
- Unique Formula with Supports
Triphala, Adrenal Gland
Tissue, L-Tyrosine, and -Healthy Energy Levels
Chinese Thoroughwax
root - Glandular Health
- Largely Plant and Food - Hair, Skin, Nails
Based Formula - Brain Function &
- Heat Generating Herbs Memory
- Cardiovascular,
Circulatory & Nervous
System Health

21. Greens
-Vegan Supports
- Omegas -3, -6 & -9
- Daily Nutrition
- 100% Plant Based
- Cleansing and
- 25 Billion CFU Probiotic Detoxification
- Psyllium Free - Alkaline Balance
- Gluten Free - And MORE!!
- Soy Free
- GMO Free

22. Pure Energy
-USDA Certified Organic
Supports
- 500% DV Vitamin B12
- 150% DV Vitamin C - Increased, Sustained
-100% DV B6 Energy
- Vegan - Alertness
- Gluten Free - Antioxidant Levels
- Soy Free - And MORE!!
- Dairy Free
- Corn Free
- GMO Free
-No artificial additives or
preservatives

23. Digestion
- Vegan
Supports
- 100% Plant Based
- Healthy Metabolism
- Gluten Free
- Efficient Digestion
- Soy Free
- Healthy Liver Function
- Dairy Free
- Gut Health
- Corn Free
- GMO Free

24. Putting it all Together
•Include a multi-vitamin and multi-mineral to
ensure appropriate intake of nutrients
•Take an Omega-3 fatty acid supplement
(positive effect on mood and our ability to deal
with stress)
•Hydrate often (drink half your body weight in
ounces)
•Get 7-8 hours of sleep nightly

25. Putting it all Together (continued)
•Aerobic exercise 30-60 minutes most days (walking,
jogging, running, swimming, cycling, spinning, elliptical
machines, or stair walking)
•Strength training 30 minutes 2-3 times per week (8-10
strengthening exercises involving the major muscle groups;
8-12 reps each set)
•Practice Stress Management 15 minutes most days
(prayer, quiet time, reading, yoga, meditation, spiritual
activities or relaxing hobbies)

26. Questions?

27. THANK YOU!
Presented by
Kimberly Olson, CNC, CPT
Educator & Trainer
Genesis Today
kolson@GenesisToday.net