How To Create a Healthy Meal Plan One Fitness Camp.

Slides:



Advertisements
Similar presentations
Nutrition and Health Our physical health relies on getting a proper balance of : Food and nutrients Sleep Exercise.
Advertisements

Carbohydrate Counting and Basic Nutrition
Nutrition Chapter Four Lessons One, Two and Three.
IF YOU REALLY KNEW ME. OBJECTIVE  Review previously discussed nutrient information.  Match descriptions of nutrients to the appropriate category. 
Learning Outcomes The student will be able to: 1. Read and understand food labels 2. State the components of food labels 3. Differentiate between the.
Nutrition for Life: The food we eat
Nutrition 7 th and 8 th Grade. Entry Task Based on your past knowledge… Based on your past knowledge… What benefits does good nutrition have on your body.
Fats, Carbohydrates, and Proteins
chemical elements that humans must consume in large quantities
My Plate Including a closer look at the essential nutrients.
Nutrition.
Nutrition (Day 3).
Carbohydrates Fiber Proteins Lipid Vitamins Minerals
Nutrition Junior Health Day 3.
1 NUTRITION 101 Andrew Lysy Look here for help with nutrition!
For The Newly Motivated By: Matt Fleekop
Nutrition.
© Food – a fact of life 2009 Nutrients Foundation.
Nutrients for Wellness Six types of Nutrients: Eating a variety of these nutrients is essential to good health.  Carbohydrates  Proteins  Fats  Vitamins.
Look how far we have come…..
NUTRITION. What is a nutrient?  A nutrient is a chemical substance in foods that builds, repairs, and maintains body tissues, regulates body processes.
Nutrition Ch Bell Activity What substances should I limit in my diet?
Good eating habits start young and continue throughout adulthood.
Name:_______________________ Day:____ Period:____ Trimester: _____
Lesson #2: Macronutrients
NUTRIENTS.
By Jamie and Kieran. Waxy substance produced by the Liver One of Lipids Used to make Cell Membranes and Hormones Most of the Cholesterol comes from the.
Braden Currie-Boyle Computers 8 Carbohydrates Major source of energy for body Body breaks them down into simple sugars Releases a hormone called insulin.
Health Grade 4– Week 2 Mr. Vargas.
ESSENTIAL NUTRIENTS By: Carmen Steynberg. Carbohydrates main source of energy for the body. two different types of carbohydrates: Simple: simple sugars-
Basic Nutrition Understand the fuel your body needs and how it is used.
BELL WORK FILL OUT YOUR FOOD LOG.
NUTRITION : W HAT ARE THE IMPORTANT NUTRIENTS TO HAVE IN A BALANCED DIET ?
Nutrients Foundation.
NUTRITION.
Reading Labels How to determine which snack is best for you.
1 Getting & Using Nutrients Chapter 6. 2 Carbohydrates: Your Main Energy Source Simple Sugars Made from 1 or 2 sugar units Complex Starches Made up of.
NUTRITION SCIENCE OF NUTRITION THE STUDY OF NUTRIENTS AND THEIR INGESTION, DIGESTIONS, ABSORPTION, TRANSPORT, METABOLISM, INTERACTION, STORAGE, AND EXCRETION.
Nutrients Chapter 36. What are nutrients?? Nutrients—chemicals found in food that help the body work properly Needed to maintain good health and fight.
Aim: Why is a healthy diet important?
In order to survive, the human body needs the nutrients found in food. These nutrients, which perform a number of life- sustaining functions in the body,
Carbohydrates, Fats, and Proteins
Different Types of Nutrients
Nutrients. Roles of Nutrients  Help the body grow  Provide energy  Regulate body functions  Provides oxygen to cells throughout body  Help build,
Nutrition & Personal Fitness REVIEW Take GOOOOOD Notes to be prepared for your EXAM!
Kelli Michelle Fitness CPT, SNS, FNS Fitness Nutrition Specialist Sport Performance & Fitness Nutrition Coach, Weight Loss Management
DO NOW: Last class I asked you to take notice of your cafeteria. Where there certain foods being advertised? Were those foods healthy or unhealthy? What.
Nutrition Unit Review. What are the 6 basic food groups?
NUTRIENTS. WHAT MAKES A FOOD MORE OR LESS HEALTHY? It’s nutrients: environmental substances used for energy, growth, & bodily functions 2 Types: Macronutrients:
Ch. 8 Food & Nutrition.
Nutrients.
JOURNAL List at least 3 influences (why do you
Nutrients.
Nutrition and Dietetic Services
Nutrition Lesson 1: Nutrients.
Ch. 2.6 Nutrition Learning objectives: Why is nutrition important?
The Importance of Nutrition
Warm up Think about the following nutrients: Carbohydrates Proteins
Aim: Why is a healthy diet important?
Chapter 5.2 & 5.3 Nutrients.
Louanne Kaupa, RD, LN..
Chapter 5 Lesson 2 Mr. Martin
JOURNAL List at least 3 influences (why do you
A cell needs nutrients to grow and live.
Nutrition and Dietetic Services
Unit 4: Nutrition for Health
Nutrition Introduction
Nutrition You will be able to:
NUTRITION FACTS By Jamie and Kieran.
Presentation transcript:

How To Create a Healthy Meal Plan One Fitness Camp

What are macronutrients?  Macronutrients are nutrients that provide calories or energy.  Nutrients are substances needed fo  Growth  Metabolism  Other body functions.  “macro” means large What three nutrients needed in large amounts?

Three macronutrients needed in large amounts:  Carbohydrate  Protein  Fat

Each of these macronutrients provides calories, the amount of calories that each one provides varies.  Carbohydrate = 4 calories per gram.  Protein = 4 calories per gram.  Fat = 9 calories per gram. What does this mean?

 This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving  12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories

 FYI  Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol.  Alcohol = 7 calories per gram.  Alcohol, however, is not a macronutrient because we do not need it for survival

Why do we need carbohydrates to survive?

 Carbohydrates are the macronutrient that we need in the largest amounts.  USDA, 45% - 65% of calories should come from carbohydrates.  We need this amount of carbohydrate?  Carbohydrates are the body’s main source of fuel.  Carbohydrates are easily used by the body for energy.  All of the tissues and cells in our body can use glucose for energy.  Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.  Carbohydrates can be stored in the muscles and liver and later used for energy.  Carbohydrates are important in intestinal health and waste elimination.  low-glycemic carbohydrates helps keep your blood sugar steady and makes for a more sustained energy release.

How many carbohydrates should I consume per day?  The amount of carbohydrates you need really depends on your activity level and metabolism.  For weight loss,  Women should have two - three servings of starchy carbohydrates from whole grains and at least one fruit or vegetable serving each meal  Men should have three - four servings of starchy carbs from whole grains and at least one fruit or vegetable serving each meal

Where are carbohydrates found?  Carbohydrates are found in starchy foods  Grain  Potatoes  Fruit  Milk  Yogurt

Fiber  A certain types of carbohydrates that our body cannot digest.  These carbohydrates pass through the intestinal tract and help to move waste out of the body.  Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer.  Diets high in fiber  decrease risks for heart disease  obesity  help lower cholesterol.  Foods high in fiber include whole grain products, fruits, and vegetables.  Women need approximately 30g/day  Men need approximately 38 to 40g/day

Why do we need protein to survive?  USDA recommends  10% - 35% of calories should come from protein.

We need protein for:  Growth (especially important for children, teens, and pregnant women)  Tissue repair  Immune function  Making essential hormones and enzymes  Energy when carbohydrate is not available  Preserving lean muscle mass  They provide a longer release of energy than carbohydrates, helping you to feel more satisfied when you eat them.

Protein is found in:  meats  poultry  fish  meat substitutes  cheese  milk  nuts  legumes  In smaller quantities in starchy foods and vegetables.

Why do we need fat to survive?  Although fats have received a bad reputation for causing weight gain, some fat is essential for survival.  According to the USDA 20% - 35% of calories should come from fat.

We need this amount of fat for:  Normal growth and development  Energy (fat is the most concentrated source of energy)  Absorbing certain vitamins  like vitamins A, D, E, K, and carotenoids  Providing cushioning for the organs  Maintaining cell membranes  Providing taste, consistency, and stability to foods

Fat is found in:  meat  poultry  nuts  milk products  butter and margarine  oils  lard  fish  grain products  salad dressing

There are three main types of fat:  Saturated Fat – Bad  Trans Fat – Bad  Unsaturated Fat – Good  Saturated Fat and Trans Fat  increase your risk for heart disease.  Replacing Saturated and Trans Fat in your diet with Unsaturated Fat decrease the risk of developing heart disease.

Saturated Fat is found in foods such as:  Meat  Butter  Lard  Cream

Trans Fat is found in:  Baked goods  Snack foods  Fried foods  Margarine

Unsaturated Fat is found in:  Fish  Olive oil  Avocados  Nuts  Canola oil  % of your daily calories should come from fat, especially from good unsaturated fat found in this list.  Women on a 1600 calorie diet = 320 to 480 calories from fat pre day  Men on a 2000 calorie diet = 400 to 600 calories from fat per day

Micronutrients:  Macronutrients are very important they are not the only things that we need for survival.  Our bodies also need water (6-8 glasses a day) and Micronutrients.  Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.

Balanced Meals  Learning how to balance the nutrients in your meals is an essential part of losing weight successfully  For a diet to be truly balanced it must contain a mix of  Carbohydrates – starch – low glycemic  Protein – lean sources  Fat – Mostly Unsaturated  When you incorporate a variety of food groups into your meals, you help stabilize your blood sugar and supply your body with a more complete nutritional load of vitamins and minerals.  Eating balanced meals is clearly a great approach to long- term weight loss. And the best part?  The rules are simple enough that you don’t have to put too much thought into it at mealtime, nor do you need to break out the calculator whenever you eat.

Healthy Meal Planning Recourses  Google Recipes      Cook Books & Magazines  Buy Cook Books that include calorie count for each recipe  “Healthy Cooking”  “Cooking Light”  Fitness Magazines

Meal 1 Jennie- O Turkey bacon - Protein Ezekiel bread - Carb Fruit – Fiber & Carb Meal 4 Chicken breast- Protein Brown rice- Carb 3 fish oil capsules- Fat Meal 2 1 scoop whey protein powder - Protein 14g raw almonds - Fat 3 fish oil capsules Meal 5 ½ scoop protein powder- Protein ½ cup (measured by weight) 1% or fat free cottage cheese 25g natural peanut butter- Fat Meal 3 115g Shrimp- Protein 1tsp extra virgin olive oil- Fat 1 cup fibrous veggies or leafy green salad – Fibrous Carb Post Workout Meal 1 scoop protein powder- Protein Any low-fat Carbohydrate to total approximately of carbohydrate while not exceeding 160 calories - Carb