1. Nutrition Made Easy By Mike Kugler

2. Made Possible by Food

3. A Better Possibility Made by Food

4. What Our Bodies Need Fats Carbs Proteins Minerals Vitamins Macro-nutrients Micro-nutrients

5. Macronutrients - Proteins Building blocks of the body Broken down into amino acids Via the bloodstream, used for repairs Slow down the breakdown of carbs Eat ½ - 1 grams per lb of body weight 1 gram protein = 4 calories 4 oz lean meat = 30 grams protein

6. Lean Protein Examples Fish Sirloin Beef Sirloin Beef Skinless Chicken Skinless Chicken Eggs Cottage Cheese Cottage Cheese Whey

7. Macronutrients - Carbohydrates Are good!!! Most favorable source of energy Glycemic Index rates how quickly carbs turn to sugar 1 gram = 4 calories Small to medium size of fruit/vegetable = 1 serving

8. Carbohydrates: Glycemic Index Higher the score the faster it turns to sugar Scores < 55, is low All carbs turn to sugar, just at a different rate Visit for more information Visit www.glycemicguru.com for more informationwww.glycemicguru.com

9. Slow Burning Carbs Examples Oatmeal Most Veggies Some Fruits Some Fruits Brown Rice Brown Rice Sweet Potatoes Sweet Potatoes

10. Fast Burning Carbs Examples Pasta White Bread White Bread Chips White Rice White Rice Cookies & Crackers

11. Macronutrients - Fats Help control hunger Stores extra energy Insulates and protects Is a carrier of Vitamins A, D, E & K Helps maintain body temperature 1 gram fat = 9 calories

12. Healthy Fat Examples Smart Balance Butter Avocados Dry Roast Nuts Olive & Canola Oil Peanut Butter Peanut Butter

13. Micronutrients – Vitamins & Minerals Multi-functional, supports metabolism Deficiencies result in metabolism inefficiencies Affects  how we burn fat  how our body heals  how effective our immune system is  our general energy level Soil-depletion

14. Water We are made up of approximately 78% Removes toxins from the body via sweat and urine Helps cushion joints Helps regulate body temperature Carries oxygen and nutrients to cells.5 oz per lb should be consumed based on activity level

15. Alcohol 1 gram drinking alcohol = 7 calories

16. Sleep At least 8 hours a night Affect hormone levels HGH is released when sleeping Sleep deprivation increases Ghrelin levels  Ghrelin levels affect appetite Sleep deprivation decreases Leptin levels  Leptin levels affect satiety

17. Got One

18. Next Step Begin Food Journal Plan Your Meals ahead of time Change a Behavior Increase your daily activity by 30 minutes Begin an exercise routine

19. Thank You! Your Wellness Committee