Transcript Energy Balance, Portion Size, Excercise, Macronutrients

Culinary Medicine
Feel free to use and share, but please credit:
Christopher Chung; Washington University in St. Louis School of Medicine
For any inquiries or to request updated versions, contact [email protected]
The Basic Nutrients
Protein (the building blocks)
Glucose (the fuel)
Calories
Fat (the storage)
What determines a person’s weight?
Energy Eaten
Energy Burned
3 Different Forms of Energy
3 Different Forms of Energy
3 Different Forms of Energy
Protein
Sugar
Fat
Energy Eaten = Energy Burned
+
+
Energy Eaten > Energy Burned
+
+
Energy Eaten < Energy Burned
= Weight Loss.
+
+
Heat
Energy Eaten = Energy Burned (Not
Gaining, but Still Too Heavy. This is
Most of the United States)
Heat
+
+
But exercise is not the only factor…
1. Some people stay heavy even though they
exercise
2. Exercise is ALWAYS healthy, even if you’re not
losing weight!
Some (Lucky) People Tend to Burn
More Calories as Heat
Most People are Very Efficient at Storing Fat
Why Is Your Doctor So Interested in
Your Weight?
More weight = more joint pain
Why Is Your Doctor So Interested in
Your Weight?
Plaque buildup
Why Is Your Doctor So Interested in
Your Weight?
More weight = More stress on heart = High blood pressure
Why Is Your Doctor So Interested in
Your Weight?
Insulin resistance  diabetes
Food groups and their nutrients
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
Protein (the building blocks)
Glucose (the fuel)
Fat (the storage)
A “correct” plate
“Eat food. Not too much. Mostly plants.”
-Michael Pollan
Eat food.
Food
“Food”
Not too much.
Mostly plants.
Introduction
to Food
Labels
• Why is it important
to read Nutrition
Facts?
• What do all these
numbers mean?
• What things should
I look at on the
label?
ree to distribute and share, but please credit Christopher Chung, Ocean Park Health Center. For updated versions,
e contact [email protected].
Remember the
Strengths and
Weaknesses of
Nutrition Facts
Bottom Lines
1. Weight loss
2. Exercise (with or without resulting weight loss)
Bottom Lines
+
+
Energy in (eaten)
Energy out (burned)
It takes time to “teach” your body and mind
what a normal weight is, and this is why many
diets fail.
In many cases, if people could tolerate hunger
for just 3 more weeks, their diet would have
succeeded.
Culinary
Medicine
Bottom Lines
Exercise
Portion size
Cook
Bottom Lines
Only after you have mastered these 3 things,
you can begin to fine-tune the quality of the
foods you eat.
Better (“Real”
vegetables and
carbohydrate Rice)
Worst
(no portion
control)
A little better
(portions are
controlled)
Best
-highest quality carb
-highest quality meat
One thing at a time
• Health is achieved over years, not days or
weeks.
• Make small changes that you maintain for
years by turning into habits