Introduction to Healthy Eating and Nutrition

Why do we Eat?

Why do we Eat? Eating provides us the necessary nutrients that your body needs to: Create new cells Clean Toxins Function in Everyday life Have energy (Just like a car, we need fuel)

What is a Calorie?

Calories A unit of Energy A measurement of the energy released by food as it is digested by the human body Also, how much energy is used by the human body during a period of activity

Calories The average adult needs to eat about 2000 Calories worth of food each day More or less depending on your size More or less depending on your level of activity

How do we gain weight?

How do we lose weight?

Answer = Math Gain Weight Eat more Calories than you burn in 1 day Lose Weight Burn more Calories than you eat in 1 day It’s simple addition and subtraction

Why do we Eat Healthy?

Why do we Eat Healthy? In the Short Term Makes us simply feel better Gives us the energy we need (school, sports) Helps us avoid getting sick (cold, flu) Gets us into a routine for the future

Why do we Eat Healthy? In the Long Run Prevent future diseases such as Diabetes and Cancer Prevent Heart Disease (Especially Men) Help us maintain an active life Avoid pressure and damage due to weight

Who is Healthiest?

Who is Healthiest?

Who is Healthier?

Body Fat Having SUPER LOW body fat is NOT healthy Men: Between 6 and 24% is Healthy Women: Between 14 and 31% is Healthy Men: Lower than 2% Serious Health Risks Women: Lower than 10% Serious Risks

My Friend Ryan 2% Body Fat During Competition

How Can We Stay Healthy? Understand Food and how Food works

4 Major Parts of Food What are They?

Carbohydrates Also known as “Carbs” Can also be called “Sugars”

Carbohydrates Any large group of organic compounds occurring in foods and living tissues (Includes Sugars, Starch, Cellulose) They are broken down by the body to release ENERGY

Carbohydrates Glucose (Simple White Sugar) Vegetables Fruits Wheat Products (Bread etc) Desserts

Lipids Also known as “Fats”

Lipids (Fats) Substances such as fat, oil, or wax, that dissolve in alcohol but not water Body uses these to store energy Insulate the body (Keep it warm) Protect Vital Organs

Lipids (Fats) Oils (Canola, Olive) Butter Cheese Pizza Burgers French Fries Bacon Avocado (Healthy Fat)

Proteins The building blocks of our body

Proteins Organic compound is made up of many amino acids joined together Essential for normal cell structure and function Regulate organs and tissues

Protein Meat (chicken, beef, pork, fish) Eggs Nuts Beans Cheese

Fibre Doesn’t give out body anything, but helps us digest food, and feel full

Fibre Food which is resistant to the actions of digestive enzymes Food that cannot be digested Doesn’t provide your body with any nutrients, vitamins, or energy

Fibre Whole grain foods (cereals, pastas, oats) Nuts and Seeds Lettuce Corn Potatoes with skin Pears

What happens if we don’t eat enough Fibre?

If the Human Body were a Car Carbohydrates = Gas Fats = The Frame (The Outside) Proteins = Engine Fibres = Oil

Important Note! All foods have at least some: Carbohydrates Lipids (Fat) Protein Fibre But some foods are much higher in certain ones than others

How much should we have of Each? Out of 100% of our daily food Carbs: 45 – 65% of our diet Protein: 10 – 35% Fat: 20 – 35% Fibre: Enough to have healthy digestion.

Eating ONLY Salad Looks Healthy, but is it?

How do we make sure we are getting enough of the 4 parts of food?

Nutritional Information

Nutritional Information

Smart and Healthy Derek Rose. MVP at 22 Years Old Ate 2 Pounds of Candy a day! Injured at 23

Smart and Healthy Vince Carter. Ate Healthy his entire Career 41 Years old, still a very productive player