Nutrition and Productivity

You are What You Eat u Food affects you mood u Food affects your energy level u Food affects your mental alertness u Eventual food may affect the amount of time you have to manage

Food and Mood Ammino Acids Neurotransmitters (brain chemicals) Dopamine Norepinephrine Serotonine Promotes: Muscle activity Aggressiveness Mental Alertness Promotes: Relaxed feeling Sleepiness

Food and Mood Ammino Acids Neurotransmitters (brain chemicals) Tyrosine Trytophane Protein - Fish, chicken, lean meat Carbohydrates Dopamine Norepinephrine Serotonine

Food and Efficiency u The brain needs oxygen to function effectively u Because of their chemical structure, fats need a plentiful supply of oxygen to be digested u Therefore, a meal high in fat will redirect oxygen from the brain to the stomach

Lunch

Food and Time Management u Diets high in fats, cholesterol and calories may lead to health problems which impair your ability to perform tasks effectively and efficiently.

Food and Time Management u Heart disease resulting from improper nutrition could reduce the amount of time you have to manage.

Food u Proteins u Carbohydrates – Starches – Dietary Fiber – Sugars u Fats – Saturated – Unsaturated

How do you determine calorie content of a food? u Carbohydrates (grams) X 4 = 40 u Protein (grams) X 4 = 40 u Fats (grams) X 9 = 90 If a food has 10 grams of protein, 10 grams of carbohydrates and 10 grams of fat, how many calories does it have?

How many calories do you need daily? u Sedentary (spend most of the day sitting at a desk) – Multiply your weight by 13 u Moderately active (Walking or standing most of the day or minutes of aerobic exercise most days) – Multiply your weight by 15

How many calories do you need daily? u Very Active (Very physical weight or athletic levels of fitness activity) – Multiply your weight by 17

How much fat should be in your daily diet? u 1. Pick a Healthy Weight For Yourself – This can be your current weight if you are pleased with it, or, if you'd like to lose weight, the target weight that you are trying to attain.

How much fat? u 2. Some Simple Calculations – Divide your healthy weight by 3. The answer equals the grams of fat that are 20 percent of your total daily calories. – Divide your healthy weight by 2. This answer equals the grams of fat that are 30 percent of your total daily calories.

How much fat? u 3. You should try to keep your daily fat intake between these two numbers for a healthy diet. The closer you can get to the lower number the better.

How much fat? u Note: The above calculations assume you are moderately active on most days. But if you spend most of your days sitting or behind a desk you should subtract 7 from the lower number and subtract 10 from the top number.

Cholesterol

Reading the Label

How many calories????

Counting Calories

Are “Fast Foods?” Healthy?

Body Mass Index

Body Mass Index

Diet