By: Jessica Anderson CAS 100a Dr. Magabo

Unhealthy eating can be more serious than a few extra pounds: Obesity, heart disease, stroke, diabetes, destroys the kidneys, the liver, the pancreas, high blood pressure, high cholesterol, cancer Decrease of 20 years from life expectancy Also causes laziness, and the lack of energy

Skipping Breakfast Consuming too many empty calories Don’t drink enough water Too many caffeinated drinks Eating 1 Meal A day Not enough sleep Lack of proper nutrients

“You are what you eat”

Every Meal should include about: 60% of Calories from Carbohydrates 25% Calories from Proteins 15% from Fats(Non-Saturated) Meals Should be small but roughly 5 or 6 times a day. *Never Skip a Meal*

Carbohydrates are the body’s main source of energy. The carbohydrates are turned into glucose. The Thermic Effect of Carbs: for every 100 calories of Carbs eaten is equal to 10 calories burned. 2 Types of Carbohydrates: Simple Complex Examples of Good Carbs: Cheerios, Corn, brown rice, green veggies, apples, kiwi, watermelon, carrots, celery, pumpernickel or sourdough bread Examples of Bad Carbs: bagels, cakes, ice cream, sugary cereals, dried fruit, granola bars, chips

Are the most plentiful substance in the body, besides water Primary building block for muscles, blood, skin, hair, and some internal organs. Thermic Effect: 100 calories eaten is 20 calories burned. Very important for growing, maintenance and repair of body tissue. 2 Types of Proteins: Complete Incomplete Good Proteins: Fish, crab, lobster, shrimp, chicken breast, turkey breast, filet mignon, black beans, egg beaters, egg whites, fat- free milk, low-fat yogurt Bad Proteins: Whole Milk, beef, ground beef (regular fat), New York Strip Steak, cheeses (high fat)

Fats do more than you think… Thermic Effect: Every 100 Calories eaten, 5 calories are burned. 3 Types of Fats: Saturated Trans Fats Unsaturated-Healthy Fats! Good Fats: Almonds, Cashews, Pecans, Avocados, Pumpkin/Sunflower Seeds, Canola Oil, Olive Oil Bad Fats: Butter, cream, ice cream, margarine, whole milk

There are many components that make up the label: Always look at the serving size Check the calories Certain Nutrients to avoid Nutrients to add % Daily Values

Creates a toned and healthy body Fight illnesses easier Healthier skin Body strong physically and mentally Extra energy More self confidence

Start by exercising Drink more water More fruits and vegetables Chew your food

Remember: Smaller meals 5 to 6 times a day Avoid empty calories Don’t skip meals Provide your body with all the balanced nutrients it needs. Get a full night’s rest Take care of your body and it will take care of you!!

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