Transcript Nutrition by Kuglerx

Nutrition
Made Easy
By Mike Kugler
Made Possible by Food
A Better Possibility Made by Food
What Our Bodies Need
Macro-nutrients
Micro-nutrients
Vitamins
Proteins
Carbs
Minerals
Fats
Macronutrients - Proteins
Building blocks of the body
Broken down into amino acids
Via the bloodstream, used for repairs
Slow down the breakdown of carbs
Eat ½ - 1 grams per lb of body weight
1 gram protein = 4 calories
4 oz lean meat = 30 grams protein
Lean Protein Examples
Skinless
Chicken
Sirloin
Beef
Eggs
Cottage
Cheese
Whey
Fish
Macronutrients - Carbohydrates
Are good!!!
Most favorable source of energy
Glycemic Index rates how quickly carbs turn
to sugar
1 gram = 4 calories
Small to medium size of fruit/vegetable = 1
serving
Carbohydrates: Glycemic Index
Higher the score the
faster it turns to sugar
Scores < 55, is low
All carbs turn to sugar,
just at a different rate
Visit www.glycemicguru.com for more information
Slow Burning Carbs Examples
Most
Veggies
Some
Fruits
Brown
Rice
Sweet
Potatoes
Oatmeal
Fast Burning Carbs Examples
White
Bread
Chips
Cookies
&
Crackers
White
Rice
Pasta
Macronutrients - Fats
Help control hunger
Stores extra energy
Insulates and protects
Is a carrier of Vitamins A, D, E & K
Helps maintain body temperature
1 gram fat = 9 calories
Healthy Fat Examples
Peanut
Butter
Avocados
Dry
Roast
Nuts
Olive &
Canola
Oil
Smart
Balance
Butter
Micronutrients – Vitamins & Minerals
Multi-functional, supports metabolism
Deficiencies result in metabolism
inefficiencies
Affects
how we burn fat
how our body heals
how effective our immune system is
our general energy level
Soil-depletion
Water
We are made up of approximately 78%
Removes toxins from the body via sweat
and urine
Helps cushion joints
Helps regulate body temperature
Carries oxygen and nutrients to cells
.5 oz per lb should be consumed based on
activity level
Alcohol
1 gram drinking alcohol = 7 calories
Sleep
At least 8 hours a night
Affect hormone levels
HGH is released when sleeping
Sleep deprivation increases Ghrelin levels
Ghrelin levels affect appetite
Sleep deprivation decreases Leptin levels
Leptin levels affect satiety
Got One
Next Step
Begin Food Journal
Plan Your Meals ahead of time
Change a Behavior
Increase your daily activity by 30 minutes
Begin an exercise routine
Thank You!
Your
Wellness Committee