Transcript Fruits and Vegetables

RND
Livefit
Week Two
Challenge
SONG CLICK
HERE
 Vision
Board is due by Friday Sept 30th
 Email to [email protected]
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Or bring in on the 30th
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Lates will be accepted, but every month you lose
a level
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Oct/March highest level possible 3
Nov/April highest level possible 2
Dec/May highest level possible 1
Jan/June = 0
There is a ton of confusion on the rule of carbs and
proper consumption, there are always hear-say
myths.
Too often you hear people talking about
carbohydrates and they don’t even have a clue as
to the different kinds of carbohydrates and the
entire function of carbohydrates in the human
body
Get ready to find out!
 Foods
like:
Cakes/pastries
 Soda,
 Candy/Chocolate
 Jellies/Jams
 Fruits
 Chips and Munchies
 Milk sugars
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Pasta
Breads
Grains
Noodles
Vegetables
All
wheat based carbs
and corn have GLUTEN
(Click) in them
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There are two types of
Carbohydrate (plus one)
Simple
Complex
 FIBER
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Carbs = 4 kcal/gram
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These are also called
simple sugars.
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Simple sugars are
found in refined
sugars, like the white
sugar you'd find in a
sugar bowl.
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If you have a lollipop,
you're eating simple
carbs.
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But you'll also find
simple sugars in more
nutritious foods, such
as fruit and milk.
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are also
called starches.
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These take longer for
the body to digest,
are most commonly
found in vegetables
(cellulose), whole
grain breads and
pasta, brown rice,
and legumes.
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Foods with unrefined grains,
such as brown rice, retain
complex carbs, unlike refined
grains, such as white rice.
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This is because the refining
process removes some of the
grain’s fiber and nutrients.
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Eating a serving of whole grain
cereal such as oatmeal will fill
you up and give you longer
lasting energy than a bowl of
sugary cereal due to the way
the body processes and uses
the carbohydrates
 The
liver digests
carbohydrates by
breaking them down
into simple sugars,
or GLUCOSE, which
stimulates the
production of
INSULIN in the
pancreas.
 Insulin
unlocks the
door to the cell so
sugar can get into
the body’s cells to
be used as energy.
 Simple
carbohydrates
cause insulin levels
to spike faster,
and the carbs are
used up more
quickly for energy.
 Complex
carbohydrates
take longer to
digest, resulting in
longer lasting
energy, and less of
an insulin reaction
in the body
 Carbohydrates,
including simple sugars, are
your body’s main source of energy.
 There
are two forms of sugar in the food we
eat.
 There
are naturally occurring sugars in fruits
and dairy products and there are added
sugars (white, brown or powdered sugar as
well as corn syrup and solids) in many
processed foods.
It
will be stored in the liver and
muscle cells as GLYCOGEN, to be
used when the body needs an extra
burst of energy.
Any
leftover glycogen that isn't
stored in liver and muscle cells is
stored as fat.
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Most medical experts say that 60 % of the
calories you eat every day should come from
carbohydrates.
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To find out how many carbohydrates you need,
multiply the number of calories you need by .6.
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For example, if you need 2,000 calories per day,
2,000 multiplied by .6 = 1,200.
So you know you need 1,200 calories from
carbohydrates.
There are 4 calories in a gram of carbohydrate. Take
your 1,200 calories and divide by 4 = 300 grams.
Knowing the calories and the carbohydrate grams you
need will help you when you are reading a food label
 Fiber
is an important kind of carbohydrate
that comes only from plant-based foods such
as fruits, vegetables and grains.
 Fibers
are undigested carbohydrates
 Fiber
not only promotes health, it also help
reduce the risk for some chronic diseases
 There
are two types of fiber; soluble and
non-soluble.
 Soluble
fiber helps
control blood
sugar and may also
lower cholesterol.
 Binds with fatty
acids and Soluble
fiber pulls in water
to form a gel in
the digestive
tract-helps pass
things along.
 Helps
maintain
bowel function
 Remove toxic
waste in colon in
less time
 Helps prevent
colon cancer
Adults need between 20 and 35 grams of fiber every day, Canadians
are currently only eating between 12 and 17 grams a day
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Soluble fiber include:
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Oat bran (although many
commercial oat bran
muffins and waffles
actually have little fiber)
Oatmeal
Beans and legumes
Peas
Carrots
Sweet potatoes
Rice bran
Barley
Citrus fruits
Strawberries
Bananas
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Non-soluble fiber include:
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Whole-wheat breads
Wheat cereal
Wheat bran
Rice (except for white rice)
Cabbage
Beets
Brussels sprouts
Turnips
Cauliflower
Fruits and vegetables (dark
green leafy)
Seeds and Nuts
 Fiber
it is not broken down by the human
body, it does not contribute any calories.
 Of
course, most of the foods that contain
fiber (fruits, vegetables, whole grain breads,
cereals, and pastas) also contain other types
of non-fiber carbohydrate (sugar, starch) that
must be accounted for in your meal plan
A
scale that ranks carbohydrate-rich foods by
how much they raise blood glucose levels
compared to a standard food.
 Highly
processed foods are digested faster
and tend to have a higher GI rating
 Fat
and protein slow the rate of stomach
emptying because these foods are digested
at a slower rate (keep you full and satisfied
longer)
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For one simple reason… the faster your blood
sugar spikes, the quicker and more fat you store!
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Also, sporadic blood sugar spikes cause constant
hunger, decreased energy and food cravings.
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The reason is that refined sugars (or carbs) raise
blood-glucose levels too quickly, causing a surge
of insulin, which soon removes even more sugar
than when the person started; the loss of sugar
is what makes him feel lethargic
 HELPS:
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Control blood glucose levels “spikes” and
“crashes”
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The spike doesn’t last very long and is followed by a
corresponding fast drop in blood-sugar level. (often it
drops even lower than it was before we ate).
Control cholesterol levels
Control appetite
Decrease risk of heart disease
Decrease risk of type 2 diabetes
CLICK ON SYMBOL FOR
A LIST OF FOODS
 When
your blood sugar is increased your body
will react sending more insulin.
 When
insulin is increased it will cause the
storing of more fat, hence you will see a
quick rise in weight and an increased
triglyceride level, both known to cause
cardiovascular disease.
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Grains are the seeds of
certain plants. The
seed, or kernel, is made
up of three parts:
The bran
 The endosperm
 The germ
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All of which contain
valuable nutrients that
play an important role
in your diet.
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They contain much of
the bran, germ, and the
endosperm.
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The difference between
white and wheat flour is
significant – white
bread is wheat bread
stripped of all its
naturally occurring
nutrients.
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Whole grains haven’t
had the bran and germ
removed by milling,
making them better
sources of fiber.
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Whereas refined grains
(white rice or flour)
contain only the
endosperm because
they are stripped of the
bran and germ.
GET RID OF WHITE IN YOUR DIET!!
 Barley
 Oats
(oatmeal)
 Brown Rice
 Bran
 Quinoa
 Whole Grain Bread
 Whole wheat pasta
 Stone ground flour
 Brown Flour
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For the largest part fruit
consists of water just like the
human body does;
Fruit is 100% bad-cholesterol
free
Fruit stimulates the memory
The idea that fruit is an
expensive nutrition
The miraculous healing
effects of fruit
Fibers
Fruit makes you feel better
Fruit is the most natural food
Contain Antioxidants
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Servings of Fruit:
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7-8 Fruits and Vegetables/day
Best ones to eat-blueberries,
strawberries, oranges,
pomegranates, grapefruits,
melons, and bananas
How to get more fruit into
your diet?
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Eat it for snacks!
SMOOTHIES
Grill fruit on the BBQ
Top cereal
Put on Salads
Chop and or wash fruit so it is
ready to go when you get home!
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Reduce risk for stroke and
perhaps other cardiovascular
diseases.
Reduce risk for type 2
diabetes.
Protect against certain
cancers, such as mouth,
stomach, and colon-rectum
cancer.
Reduce the risk of coronary
heart disease.
Eating fruits and vegetables
rich in potassium as part of
an overall healthy diet may
reduce the risk of developing
kidney stones and may help
to decrease bone loss.
Low in calories per cup
instead of some other highercalorie food may be useful in
helping to lower calorie
intake.
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Servings of Vegetables:
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7-8 Fruits and Vegetables/day
Best ones to eat: Spinach (dark
leafy green), broccoli,
cauliflower, Yams (bright
orange), tomatoes, garlic,
carrots, kale
How to get more veggies in
your diet?
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½ your plate should be VEGGIES
at dinner
SMOOTHIES
Snacks (cut up your veggies and
have them in a container ready
to eat)
Puree your veggies and add
them to sauces
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Free Radicals in excess will
accelerate your aging and
lead to all sorts of negative
health problems like
disease.
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They are simple molecules
with an electron missing.
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In an effort to become
‘whole’ again they seek out
other chemical structures in
our bodies from where they
can steal an electron.
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After they ‘acquire’ an
electron the chemical
structure/tissue from where
they ‘stole’ that electron is
left seriously damaged!
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Antioxidants act as "free
radical scavengers" and hence
prevent and repair damage
done by these free radicals.
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Antioxidants simply
voluntarily give one of their
electrons to a free radical
molecule!
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Anti-oxidants can do this
without hurting themselves
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Antioxidants are found
abundant in beans, grain
products, fruits and
vegetables, and remember it
is best to obtain these
antioxidants from foods
instead of supplements.
 While
little is
actually
known about
antioxidants,
it is a fact
that it seems
the best
antioxidant
rich foods
contain
vibrant
colours
Antioxidant Food Sources
Antioxidant Content/Activity
Blackberry
Redcurrant
Raspberry
Olive (black)
Strawberry (wild)
Olive (green)
Strawberry (cultivated)
51.53
44.86
43.03
39.99
28.00
24.59
22.74
Orange
Blueberry
Pineapple
Plum (red)
Grape (black)
Grapefruit (yellow)
Tangerine
Clementine
Cherry
Kiwi fruit
Prickly pear
Peach (yellow)
Fig
Melon (cantaloupe)
Pear
Apricot
Apple (red delicious)
20.50
18.61
15.73
12.79
11.09
10.20
9.60
8.88
8.10
7.41
6.97
6.57
5.82
5.73
5.00
4.02
3.84
Grape (white)
Apple (yellow golden)
3.25
3.23
Loquat
Banana
Melon (honeydew)
Watermelon
2.70
2.28
2.27
1.13
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You must:
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In addition to your
water intake, green
tea and sugar detox,
you will now try to
add 8 servings of
fruits and vegetables
to your diet. Try for
GREEN veggies!
Eat at least 2-3 pieces of
fruit
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Cut up raw veggies and
have them for 2 snacks a
day (mid-morning and after
school are great times)
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Eat a colourful variety of
veggies (dark leafy green and
bright orange)
ORGANIC? click
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Eat a piece of fruit with
breakfast
Stop drinking your fruit!
Eat in season it keeps costs
down!
Remove White from your
diet
Eat one “BIG” salad a day
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GOOD LUCK!
Make your own dressing
Strawberry & Spinach Salad Recipe
Dressing:
Yummy & Easy Salad
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1/3 Cup Natural Cane Sugar
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½ Cup Canola Oil
¼ Cup Rice Vinegar
2 TBSP Poppy Seeds & Sesame Seeds
¼ TSP
Paprika
½ TSP
Worchester Sauce
1 ½ TSP Minced Onion Flakes
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1 Bag Baby Romaine
1 Red Pepper sliced
1Small Pkg. Goat Cheese
½ cup Sliced Almonds (toasted if
you like)
Dressing:
 Olive oil,
 Balsamic Vinegar,
 2 cloves of fresh pressed garlic +
mustard seeds