This document discusses nutrition and provides information on fats, sugars, and calories. It notes that nutrition can cause, prevent, and cure diseases like cancer, diabetes, and heart disease. It also states that Hispanic and Mexican American individuals have higher rates of being overweight compared to non-Hispanic whites. The document discusses myths and facts about different types of fats and sugars, and their effects on health. It provides tips for healthy eating, such as eating whole foods, packing meals, and estimating calorie counts of common foods.

1. Nutrition:
Facts, Fats, Sugars, and
Calories
Cori Wright
B.A. Biological Anthropology
Certified Personal Trainer (NASM)
Yoga Teacher (200 Hour RYT)

2. Why Care?
Two reasons!
1) These are the things that nutrition can CAUSE, PREVENT, and CURE!
• Cancer
• Hypertension
• Diabetes
• Heart Disease
• Obesity
• Osteoporosis
• Depression
• Migraines

3. Why Care?
 Hispanic people 20 years or older who are overweight or obese
(BMI of 25 or more):
• Men: 83%
• Women: 70%
 Non-Hispanic White 20 years or older who are overweight or obese:
• Men: 73%
• Women: 60%
(National Health and Nutrition Examination Survey (NHANES) , 2007-
2010)National Health and Nutrition Examination Survey
(NHANES)

4. Why Care?
Percentage of children and teens ages 2-19 who were told by a
doctor that they were overweight, 2005-2008
Mexican American: 43.6
Non-Hispanic White: 38.5
Mexican American/ Non-Hispanic White Ratio: 1.1
Source: 2011 National Healthcare Disparities Report. Table 6_4_4.1

5. Why Care?
More than 80 percent of people with type 2 diabetes are
overweight.
According to an article from the National Business Group
on Health, the average total cost of a severe heart attack--
including direct and indirect costs--is about $1 million.
Direct costs include charges for hospitals, doctors and
prescription drugs, while the indirect costs include lost
productivity and time away from work. The average cost
of a less severe heart attack is about $760,000. Amortized
over 20 years, that's $50,000 per year for a severe heart
attack and $38,000 per year for a less severe heart attack.

6. Nutrition
2) You are what you eat!
OR

7. Nutrition
Ok, so… now you’re like…

8. FATS
 Myth: All fats are equal—and
equally bad for you.
 Fact: Saturated fats and trans
fats are bad for you because
they raise your cholesterol
and increase your risk for
heart disease. But
monounsaturated fats and
polyunsaturated fats are
good for you, lowering
cholesterol and reducing your
risk of heart disease.
 Myth: Lowering the amount
of fat you eat is what matters
the most.
 Fact: The mix of fats that you
eat, rather than the total
amount in your diet, is what
matters most when it comes
to your cholesterol and
health. The key is to eat more
good fats and less bad fats.
 Myth: Fat-free means
healthy.
 Fact: A “fat-free” label
doesn’t mean you can eat all
you want without
consequences to your
waistline. Many fat-free foods
are high in sugar, refined
carbohydrates, and calories.
 Myth: Eating a low-fat diet is
the key to weight loss.
 Fact: The obesity rates for
Americans have doubled in
the last 20 years, coinciding
with the low-fat revolution.
Cutting calories is the key to
weight loss, and since fats are
filling, they can help curb
overeating.
 Myth: All body fat is the
same.
 Fact: Where you carry your
fat matters. The health risks
are greater if you tend to
carry your weight around
your abdomen, as opposed to
your hips and thighs. A lot of
belly fat is stored deep below
the skin surrounding the
abdominal organs and
liver, and is closely linked to
insulin resistance and
diabetes.

9. Good Fats & Bad Fats

10. Good Fats & Bad Fats

11. Sugar
Food is an addiction, more so, sugar and salt are
addictions.
• Sugar is compared to cocaine and alcohol by many
institutions and researchers as harmful to your
health and addictive. You can even get sugar
hangovers!

12. Sugar
Symptoms of a
sugar hangover
• Fuzzy thinking or
foggy mind
• Fatigue or
sleepiness after
meals
• Gas, bloating or
extended
stomach after
meals
• Headache
• Joint pain
• Constipation
• Diarrhea
• Skin problems
• Allergy
symptoms
• Emotional -
Mood swings
like emotional
highs and then
lows (anger,
sadness, lack of
will power,
depression, etc.)

13. Sugar
Effects on the metabolism
 Eating too much sugar causes blood sugar to rise rapidly.
• This sends a message to your organs that there is plenty of energy available as
fuel for your body to use.
• Your body thinks it should stop burning fat as fuel and should store it instead. It
also thinks that because so much fuel is readily available, it slows down a little
bit, resulting in…..
• fewer calories burned each day
We are made to SURVIVE and THRIVE, we are made EFFICIENTLY when given the
proper fuel! When our bodies are thrown into a roller coaster of malnutrition they
were not designed for, the body will fail.

14. Sugar
17 teaspoons of sugar

15. Nutrition
Where do I start?
• Stop Dieting! Just learn to eat healthy. Diets are not a
way of life, they are a temporary fix.
• Eat as many whole, non-processed foods as you can.
• Eat lightly, eat frequently.
• “Cheat days” de-program your brain to eat healthy,
make your life consistently healthy choices.
• Split your usual servings in half, save it for later, and
save money.
• Be Selfish.

16. Nutrition
Pack your food!!
Items that are great to buy in bulk and make for the week:
-Sandwich stuff (PB&J)
-Wrap stuff (Hummus, cucumbers, spinach…)
-Quinoa
-Brown Rice
-Health Bars (REAL ingredients!!)
-Fruit
-Steel cut oats
-Nuts (be sure to put in portions)
-Non-fat Greek yogurt (may also be used as sour cream substitute)

17. Nutrition
Guess the Calories!
-1 Large Costco Muffin
-1 Banana
670 + 80 = 750 Calories

18. Nutrition
1 Serving Steel Cut Oats
1 Serving Almond Milk
1 Serving Blueberries
170 + 40 + 30 = 240
3 G of Fat
9 G of Protein

19. Nutrition
Salad with Blue Cheese Dressing,
Bacon Bits, and Croutons
(1 Packet of dressing)
320 + 60 + 60 (Bacon) + 100 =
540
Add Grilled chicken = 660

20. Nutrition
Togo’s Viva Veggie Wrap

21. Packing a lunch

22. Nutrition
Dedicate two weeks to finding out what you are eating,
by using services like Chipotle’s online nutrition site,
reading labels, and measuring /packing your lunches.
Doing this just once at places you usually eat WILL stay
with you.
EDUCATE YOURSELF!!!

23. Nutrition
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Cori Wright Yoga and Personal Training
Photo By Jean Michael Auffant

24. Thank you for your attention!
Questions and Comments