Macro Nutrients Healthful Living Mrs. Gunderson.

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Presentation transcript:

Macro Nutrients Healthful Living Mrs. Gunderson

Breakdown . . . 50-60%

Carbohydrates Simple Sugars Only calories, high in fat. Cakes, pies, cookies, soda, juice drinks. Fruit (best) Fiber 20 – 30 grams/day Low in calories; prevents constipation. Decrease risk of colon cancer. 50 – 60% of our total calories from carbohydrates. # 1 source of energy Contains: 4 Calories per gram Complex Carbs Vegetables (best) Beans Whole grains

Good Carb. vs. Bad Carb.

The lower the GI the less that blood sugar and insulin are affected Glycemic Index The lower the GI the less that blood sugar and insulin are affected

Dietary Fat Contains: 9 Calories per gram of fat Should make up: no more than 30% of your total calories

Choose bad fats in moderation

What type of fat . . .

Protein Should make up 10% to 12% of our total diet. Contains: 4 Calories per gram Even during intense training: more might be unnecessary (dietician) RDA Women: 46 grams Men: 58 grams

Why is Exercise an Important part of weight loss?

Amino Acids Some occur naturally in the body The rest we must get through food or supplements Why important? Speed muscle repair Promote muscle growth Limit muscle breakdown

Assignment: Create a online poster Use the website glogster log onto http://edu.glogster.com/?ref=com Sign up as an EDUCATOR Click on: Try out a paid license with a 7 day free trial. You will need to make up an account- remember your log in information so you can access your poster at a later time. Once you are done, you will need to print off a color copy to turn in. You will present your glog to the class. What to include in your glog? Two recipes- 1. One recipe will include the regular “unhealthy” ingredients. 2. The other recipe will be a “healthier” version of this recipe. Ingredients- 3. Cost breakdown for each recipe. (You need to list all ingredients and prices for each of the two recipes). You will find the prices on any grocery store website. 4. You must include visual aids or pictures on your glog. Incorporating a video will earn you bonus points on this assignment.