1. YOU ARE WHAT YOU EAT

2.  Did you know that 50% of your body is made up of PROTEIN !!!  Protein builds and repairs body tissue  Protein has 4 calories per gram

3.  Amino Acids are also part of proteins!!!  The body needs 20 amino acids… BUT …we can only produce 11 of them! The other 9 are known as ESSENTIAL AMINO ACIDS.  Where do you think you can find the 9 Essential amino acids?  Soy beans  Red meat  Chicken  Fish

4.  THERE IS MORE!!!  There are TWO TYPES OF Proteins  COMPLETE=CONTAIN all 9 ESSENTIAL AMINO ACIDS  INCOMPLETE=Missing one or more of the 9 essential amino acids. (examples include grains like pastas and corn; legumes like dried beans, peas and lentils; and nuts and seeds. If you combine all three types of incomplete proteins..they can become COMPLETE!!

5.  3 Types  1. Saturated fat: Contributes to dietary Cholesterol or LDL  2. Unsaturated fat: From plant products or fish. Polyunsaturated fat = sunflower, corn, soybean oils. Monounsaturated fat=olive and canola oils=HDL or HAPPY FATS!!!  3. TRANS FATTY ACIDS: when vegetable oils are processed into solid fats, like margarine. (NOT GOOD FOR YOU AT ALL!!!)  9 calories per gram

6. 2 types  Simple  Complex

7.  Simple carbs=SUGARS  Very RAPID!!! They enter the blood stream quickly.  LOTS of CALORIES but NOT so many Nutrients!  Usually processed…but not always  4 calories/gram  Examples=fruit, honey, milk, candy

8.  Complex Carbs=starches & fibers  Starches provide long lasting energy. ◦ Think pastas, whole grain breads. Most of your calories in your diet should come from complex carbohydrates

9.  Complex Carbs-Fiber  Fiber ◦ Soluble= health. Reduces the amount of blood cholesterol. Think oatmeal, beans, barley. CHEERIOS!! (ALL OF THE BOXES WITH THE on it!) ◦ Insoluble=prevents constipation. Decreases risk of colon cancer. Leafy greens. Fruit. Wheat products.

10. 2 types  MACRO  TRACE

11.  MACRO: minerals required in amounts greater than 100mg.  (ex) calcium, sodium

12.  Trace: Minerals that are needed in small amounts but are very important to the body.  (ex) Iron and Zinc

13. 2 TYPES!!  FAT SOLUABLE  WATER SOLUABLE

14. FAT SOLUABLE: dissolves in fat and is stored in body. Too much can KILL YOU!!! A: eyes, hair, skin D: bones, teeth E: skin K: blood clotting

15. Water Soluble: dissolves in water and can’t be stored in the body. (You pee them out ) Examples: C, B-complex

16. 2 types  Protein  Herbal

17.  Protein: products taken orally which contain proteins that are intended to supplement an individuals diet but are not considered food. (ex) creatine. (the body does make creatine though…..it is an amino acid)

18.  PLEASE BRING IN A FOOD LABEL FROM YOUR LUNCH FOR NEXT CLASS! DON’T FORGET! WE WILL ALSO HAVE A NOTEBOOK CHECK!!