Jump into Shape Nutrition 101
Essential Nutrients Carbohydrates Protein Fat Vitamins Minerals Water
Carbohydrates Carbohydrates role in body: Carbohydrates role in body: Fuel for brain, lungs, heart. Fuel for brain, lungs, heart. 4 kcal/ gram 4 kcal/ gram
Roles Protein Provides essential amino acids Provides essential amino acids Rebuilds muscle mass Rebuilds muscle mass 4 kcal/ gram 4 kcal/ gram
ROLES OF FAT Cushions organs and nerves Cushions organs and nerves Provides essential fatty acids Provides essential fatty acids Helps maintain body temperature Helps maintain body temperature 9 kcal/ gram 9 kcal/ gram
Grains (Starches)– Approx. 80 calories per serving. B vitamins, iron, zinc and fiber Eat at least 3 servings of whole- grains daily 1 serving = 1 oz equivalent 1 slice whole grain bread ½ bagel, English muffin, burger bun 1 cup dry cereal ½ cup cooked oatmeal, grits, cream of wheat ½ cup starchy vegetables (corn, potatoes/sweet potatoes, peas, dried beans, lima beans, plantains, winter squashes)
Vegetables – 25 calories per serving Vitamins A & C, folic acid and fiber Consume 1.5 – 2.5 cups daily 1 serving = ½ c cooked vegetables or 1 c raw Aim to make ½ your plate full of vegetables and eat these first
Fruits – 60 calories per serving Vitamins A & C, folic acid and fiber At least 2 servings daily Go easy on fruit juices 1 serving = 1 small piece of fruit, ½ piece of large fruit, ¾ c berries, ¼ c dried fruit
Milk and Yogurt – get your calcium-rich foods Protein, calcium, and Vit D Choose low-fat or fat-free Consume 2-3 cups daily CaloriesFat Whole %1205 Fat-free /1%
Meats and Beans – go lean with protein Protein, iron and zinc Choose low-fat or lean meats and poultry Bake it, broil it, or grill it Choose fish, beans, nuts and seeds 5-6 oz daily Calories per oz.Fat (g) Very Lean350-1 Lean553 Medium Fat755 High Fat1008
Fats and Oils- 45 calories per serving Choose monounsaturated and polyunsaturated fats Limit saturated fat 1 serving = 1 tsp regular or 1 Tbsp lite Examples of “good fats”: Olives/olive oil Avocados Nuts Canola oil Fish
Sugars and Sweets Choose and prepare foods and beverages with little added sugars or caloric sweeteners
Salt Choose and prepare foods with little salt Keep sodium intake less than 2,400 mg daily
Controlling Calories by Controlling Portion Sizes Control portion sizes Portion Control guidance: Palm of hand Deck of cards Fist size Photos provided by Publications & Creative Services, Baylor College of Medicine, Houston, Texas.
Alcohol If one chooses to drink alcohol, consume it in moderation No more than 1 drink per day for women No more than 2 drinks per day for men
Water Between 40 and 60% of your body should be made up of water to keep everything functioning properly Aim for minimum 64 oz per day While exercising you should drink water at least every minutes
Calorie Calculations 1 lb of fat = 3,500 calories Target should be.5 to 2 lbs of weight loss per week Approximately 250 to 1,000 calorie deficit per day Women never < 1,200 kcals daily Men never <1,500 kcals daily
Weight Loss Tips Resist eating while watching TV Eat slowly Eat 5 to 6 small meals per day (eating every 3 hours or so) Keep junk food out of sight Place healthy snacks in clear view Increase exercise Decrease intake of foods with little or no nutritional value (fats, sweets, sodas, alcohol) Increase fiber intake
Oh How Quickly They Add Up….. Whopper710 kcals Large Fries500 kcals Large Soda330 kcals Total: 1,540 kcals Double Whopper with Cheese 1,070 kcals King Size Fries 600 kcals King Size Soda 430 kcals Total: 2,100 kcals You would have to run (at 5 mph [12 min/mile pace] ) for 3 ½ hours to burn 2,000 kcals!! Don’t like to run, you would have to spend almost 5 hours on the stationary bike!! In case the regular size is not enough for you…
But Look How Far They Can Be Stretched… Chicken sandwich on light bread280 kcals Apple (2 ½” diam) 70 kcals Skim Milk (1 pint) 90 kcals Total440 kcals Craving something sweet? 2 Oreo cookies110 kcals Total550 kcals For those not quite sure what 2 cookies look like……
Questions???