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Nutrition 101 Workshop
This document provides an overview of the macronutrients essential for healthy eating, including carbohydrates, proteins, and fats. It details their functions, types, sources, and recommended daily intake, emphasizing the importance of balanced consumption. It also highlights the implications of different types of fats and the role of food labels in making informed dietary choices.
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Nutrition 101 Workshop
- 1. Nutrition 101 Getting youstarted on the journey to healthy eating
- 2. The Macronutrients • Carbohydrates •Proteins • Fats • What are they? • Why do I need them? • How much do I need?
- 3. The Macronutrients Overview Carbs (45-65%) Fats(20-35%) Protein (15-35%)
- 4. Carbohydrates • What arethey? – Used by the body to make glucose – bodies fuel to keep everything running – Can be found in: • Fruits • Vegetables • Breads, cereals and other grains • Milk and milk products • Foods with added sugars 4 Calories / Gram
- 5. Carbohydrates • Types ofCarbohydrates – Sugar – SimpleCarb – Starch – Complex Carb – Fibre – Complex Carb
- 6. Carbohydrates • Sugar – Addssweetness to foods – Simplest form of carb (glucose, fructose, etc.) – Fastest food to be metabolized by the body – Glycemic Index = 100 – Names sugar hides by: •Brown sugar •Corn sweetener •Corn syrup •Dextrose •Fructose •Glucose •High-fructose corn syrup •Honey •Invert sugar •Lactose •Maltose •Malt Syrup •Molasses •Raw sugar •Sucrose •Syrup
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- 8. Carbohydrates • Starch – Mainlymade of glucose, joined to form a polysaccharide – Produced by plants – Mainly found in potatoes, wheat, rice, etc. – Metabolized slower than sugar – Glycemic Index = Potato, baked with skin - 69 = Rice, long grain, white - 76
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- 10. Carbohydrates • Fibre – Ingestibleportion of plant food – TwoTypes: • Soluable – found in oatmeal, oat bran, nuts, seeds • Insoluable – Whole wheat bread, couscous, most vegetables, fruits – Both fibres are good, as long as you are getting enough of each – How Much? Male – 28-34 g Female – 22-28 g
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- 12. Proteins • What areProteins? – Part of all tissue in our body (cell, etc.) – Constantly broken down and rebuilt in our body – Found in meats, legumes, tofu, eggs, milk, etc. 4 Calories / Gram
- 13. Proteins • Made ofAmino Acids – some our body can produce, some it can’t – labeled ESSENTIAL • COMPLETE – provides all essential amino acids – Meat, milk, eggs, cheese • INCOMPLETE – does not provide all essential amino acids, therefore must be combined with complimentary proteins to complete – Rice, dry beans, some vegetables
- 14. Proteins • How MuchShould I Have? • Men – 0.8g/kg/day • Women – 0.8g/kg/day • Should I eat MORE protein if I workout? • Slightly, but remember, unused protein converts to FAT! • Try to stay with proteins you eat (ie – meats, beans, etc.) as opposed to supplements (Whey) as there is a greater potential to consume too much this way.
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- 16. Fats • What areFats? – Animal product – Used to add flavour to foods • Types: – Trans Fats – Saturated Fats – Cholesterol – Poly & Monounsaturated fats 9 Calories / Gram
- 17. Fats Cholesterol: • 2 types: –HDL – good, helps to clear arteries, body naturally produces – LDL – bad, clogs arteries – found in foods containing trans and saturated fats
- 18. Fats Trans Fats: • 2types: – Naturally Occurring – in fatty parts of meats, etc. – Artificially Occurring – foods that contain partially hydrogenated oil (a man made substance) • Be sure to read the ingredient list!
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- 20. Fats Saturated Fats • Solidfats • Should be LESSTHAN 10% of daily intake • Where are they found? – High fat cheese, whole fat milk/cream, butter, ice cream, palm and coconut oils How can you reduce your consumption?
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- 22. Fats Poly & MonounsaturatedFats • Liquid at room temperature • 3 types: – Mono – nuts, oil (vegetable, canola, etc.) avacado – Omega-6 Poly – oil (soybean, corn, safflower) – Omega-3 Poly – walnuts, flax seed, fish – Omegas provide essential fatty acid
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- 24. Fats What are OmegaFats? • Refers to the make up of the fatty acid – Omega 6 = first double bond between 6th and 7th carbon atoms – Omega 3 = first double bond between 3rd and 4th carbon atoms Is one better? – Research has shown Omega 3 to have anti-inflammatory benefits to help prevent heart disease, while Omega 6 lowers blood cholesterol and supports the skin
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- 26. Activity • Using yourfood label, calculate: – Calories coming from Fat, Carbs and Protein – Rate your food – Good, Bad, Ugly – Fat = 9 Cal/Gram – Carb & Pro = 4 Cal/Gram – Fibre – 0 Cal/Gram
- 27. BUT – besure to read the label!
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