Transcript Basic Nutrition

Basic Nutrition
Fit For Life
Coach Storey
Fremont High School
The Fire Inside
• The Human Body has its own fire.
(Metabolism)
– When the proper fuel is added, it will burn hot.
When the wrong fuel, or no fuel is added the
fire will not burn.
Types of Fuel
• Carbohydrates
– Foods: pasta, rice, cereal, fruits,
vegetables, etc.
– Purpose: Energy
– Percent of Daily Allowance: 50%-60% of
calories consumed
• Carbohydrates low on the glycemic index
– Help maintain blood sugar levels
Glycemic Index
• A measure of how quickly a particular
carbohydrate-rich food is turned into blood
sugar (glucose).
• * A good way to keep blood sugar levels
steady is to choose carbs that are low on
the glycemic index. This will help avoid
those big blood sugar spikes.
Glycemic Index Cereals
• Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67
Glycemic Index Grains
• Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
Glycemic Index Fruits
• Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
• Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103
Glycemic Index Vegetables
• Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
• Potato (baked) 93
Potato (mashed,
instant) 86
Potato (new) 62
Potato (french fries)
75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
Glycemic Index Breads
• Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread
51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
• Stone Ground Whole
• wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread
69
Glycemic Index Dairy
• Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Glycemic Index Snacks
• Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
• Pretzels 83
Snickers Bar 41
Walnuts 15
Glycemic Index Sugars
• Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65
Types of Fuel
• Fats
– Purpose: Stored energy, protection.
– Percent of Daily Allowance: 25%-35% of calories consumed
– Keep saturated/Trans Fat below 10 % of daily calories *ideally
7%, and aim for cholesterol intake of less than 300 mg per day.
– Types:
• Saturated (bad)
– Can cause heart disease, certain types of cancers, and also
raise blood cholesterol.
– sources: Coconut oils, palm oils, palm kernel oils, whole milk,
butter, crackers, non dairy creamers, and other baked products.
*Trans Fatty Acids (bad)
– Act like saturated fats inside the body.
Cont. Fats
• Unsaturated (good)
– Polyunsaturated
• Can help reduce the risk of heart disease.
• Sources: cotton seed oils, sunflower oils, sunflower,
soybean, mayonnaise, certain types of fish.
– Monounsaturated
• Can help lower blood cholesterol
• Sources: olive oils, peanut oils, sesame seed oils,
avocados.
• * Fats also help with the absorption of vitamins A,D,E,
and K.
Types of Fuel
• Protein
– Purpose
• Build and repair
• Percent Daily Allowance: 10-20% of calories
consumed
– Weight x .36 to .5 is a formula to find your Daily Protein
Requirements. (keep in mind, it varies with each
individual.)
(Average Requirements)
– Males ages15-18 …59 grams daily
– Females ages 15-18 … 44 grams daily
Cont.
Protein
• Complete Proteins
– contain ample amounts of all essential amino acids
– Sources: meat, fish, poultry, milk, cheese, and eggs.
• Incomplete Proteins
• Do not contain, or have all or enough of all the essential
amino acids.
• Sources: grains, legumes, nuts, seeds, and other
vegetables.
• Complementary Proteins
• Two incomplete proteins in a food that, when combined,
can create complete proteins. (i.e., Peanut butter on wheat bread.)
How to Lose
• Safely 1-2 pounds a week
– Decrease calories by 500 a day will help you
lose one pound of fat in a week
– Combination of diet and exercise
– Eat smaller portions more often
• Goal is to change your habits and your
metabolism.
– This will ensure that you keep the weight off.
Getting Started
• BMR (body mass ration)
– weight/2.2 x 24 = Calories burned per day at
rest
• Dietary Analysis
• Activity Tracker
http://www.caloriesperhour.com/
Body Composition
• Body Composition: Refers to the amount
of water, fat tissue, and lean tissue that
make up a person’s total body weight.
• Body composition is much more useful
than weight in determining a person’s level
of fitness.
Body Fat
• Recommended Ranges of Body Fat
• <30
• 30-50
• >50
Men 9-15%
Men 11-17%
Men 12-19%
Women 14-21%
Women15-23%
Women 16-25%
Body Fat vs LBW
• Once % body fat is determined the amount
of Body Fat / LBW can be calculated
• Fat Weight Calculation =
– Body Weight x % Body Fat = Fat weight
– (Ex) 172 x .18 = 31lbs of body fat
• Lean Body Weigh Calculation =
– Body Weight – Fat Weight = LBW
– (Ex) 172 – 31 = 141 lbs of LBW
Determining Muscle Gain or Fat
Loss
• After a period of exercise or diet programs the
measurements are retaken.
• Measurements are then evaluated.
• (Ex) Female 145 lbs
27% body fat
– 145 x .27 = 39 lbs BF106lbs LBW
– After a low calorie diet she lost 18 lbs 25% BF
– 127 x .25 = 32 lbs BF95 LBW
• Results show she lost 11 lbs of LBW and 7 lbs of
BF.
• Not a good program
Determining Muscle Gain or Fat
Loss
• (Ex) Male
220 lbs
35% body fat
– 220 x .35 = 77 lbs BF143lbs LBW
– After a 3 month long exercise program etc..
– 205 x .28 = 57 lbs BF148 LBW
• Results show he has lost 15 lbs.
• Evaluation of body composition shows he lost 20
lbs of FW and gained 5 lbs of LBW
• Program was successful