1. Nutrition: The Primary Nutrients http://www.youtube.com/watch?v =mzFffDfXha8&feature=related http://www.youtube.com/watch?v =mzFffDfXha8&feature=related

2. Carbohydrates *Carbohydrates should make up 45 to 65 percent of the diet. *Carbohydrates should make up 45 to 65 percent of the diet. I. Functions A. Carbohydrates are the body’s primary energy source B. Carbohydrates are broken down into glycogen and stored in the muscles and in the liver for use by the stored in the muscles and in the liver for use by the body as fuel body as fuel C. Carbohydrates provide fiber which is essential for digestive health digestive health

3. Carbohydrates II. Types of Carbohydrates A. Simple Carbohydrates B. Complex Carbohydrates http://www.youtube.com/watch?v=eTsPzH2NY40

4. Simple Carbohydrates A. Simple Carbohydrates: 1. Made up of one or two sugar molecules that the body can break down easily body can break down easily 2. Used for quick energy 3. Found in the form of fructose from fruit and sucrose from regular table sugar sucrose from regular table sugar 4. Food sources include a. “Bad” simple carbs : processed foods, carbs with high glycemic index and beverages that are high in sugar and low in fiber. a. “Bad” simple carbs : processed foods, carbs with high glycemic index and beverages that are high in sugar and low in fiber. b. “Good” simple carbs: such as apples, berries, melons and oranges. b. “Good” simple carbs: such as apples, berries, melons and oranges.

5. Complex Carbohydrates B. Complex carbohydrates: 1. Consist of many sugar molecules 2. Broken down by the body at a slower pace slower pace 3. Food sources include whole grains, legumes, certain fruits, vegetables legumes, certain fruits, vegetables and brown rice and brown rice

6. Choosing the Best Carbohydrates Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”. III. Best Food Sources of Carbohydrates A. Raw or lightly steamed vegetables B. Most whole, raw, fresh fruit C. Beans, legumes, nuts and seeds D. High fiber 100% whole grains http://www.livestrong.com/video/2348-healthy-food- choices-good-carbohydrates/ http://www.livestrong.com/video/2348-healthy-food- choices-good-carbohydrates/

7. Good Carbs vs Bad Carbs? Sources of carbohydrates with less nutritional value are Sources of carbohydrates with less nutritional value are sometimes called “Bad” carbohydrates. sometimes called “Bad” carbohydrates. IV. Food Sources of Carbohydrates to be consumed in moderation A. Pastries B. Sugary sodas C. White bread, White rice D. Low fiber processed foods *Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease. diabetes and coronary artery disease.

8. Glycemic Index V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels. http://www.glycemicedge.com/glycemic-index-chart/

9. Glycemic Index VI. Benefits of Eating Foods with a Low Glycemic Index Index A. Lose weight, B. Clear up your skin, C. Reduce mood swings, D. Decrease insulin resistance, E. Reduce the risk of heart disease, F. Feel less hunger and food cravings, G. Decrease your risk of type two diabetes, H. Lower triglyceride levels and blood pressure, I. And achieve long lasting and permanent weight loss. http://www.livestrong.com/video/1661-glycemic- index-health-byte/

10. Vegetables VII. Benefits of eating vegetables A. Low in fat B. Low in calories C. Less water retention - low in sodium D. Fill stomach quickly - high in fiber E. Increased energy due to high nutrient content

11. Eat Your Veggies! The "A" list of vegetables have a low glycemic index, are high in vitamins, minerals and nutrients. The "A" list of vegetables have a low glycemic index, are high in vitamins, minerals and nutrients. Those in the "B" category are good, but not the best. Those in the "B" category are good, but not the best. And "C" veggies are either high glycemic, too starchy or too high in calories when compared with the nutritional values of those ranked A or B. And "C" veggies are either high glycemic, too starchy or too high in calories when compared with the nutritional values of those ranked A or B.

12. Category “A” Veggies Alfalfa sproutsArugulaBean sproutsBeet Greens BeetsBell PeppersBok choyBroccoli Brussels sproutsCabbageCarrotsCauliflower Chinese cabbageChivesCollard greensGarlic Green onionsGreen peasGreensHorseradish KaleLeeksLettuceMustard Greens OnionsParsley PeppersPumpkin SauerkrautShallotsSnow PeasSoy beans SpinachSummer squashSweet potato & yamTomato Tomato, cherryTurnip greensWatercressWinter squash

13. Category “B” Veggies ArtichokeArtichoke HeartsAsparagus AvocadoCeleryChickpeas Chile peppersCucumberEggplant EndiveGreen beansKidney beans KohlrabiLemon grassLentil beans Navy BeansOkraSplit Peas RadishesRadicchioRutabaga TurnipsZucchini

14. Category “C” Veggies Bamboo shootsCorn Jicama Lettuce (iceberg)Lima beans MushroomsPotato (white) RhubarbWater chestnuts

15. Fruit! http://www.youtube.com/watch?v=faDt8idSaII&feature=related http://www.youtube.com/watch?v=faDt8idSaII&feature=related VIII. Benefits of Eating Fruit A. Decrease bone loss B. Reduce risk for type 2 diabetes C. Lower the risk of coronary heart disease D. Reduce your risk of developing kidney stones E. Decrease your calorie intake to help you lose weight E. Decrease your calorie intake to help you lose weight F. Protect against cancers of the mouth, stomach and colon-rectum http://www.livestrong.com/video/1403-healthy-food-choices-organic-fruit/

16. Fruit- best choices AppleOrangeApricots PalmelloBlueberriesPapaya BlackberriesPeachCantaloupe PearCherriesPineapple GrapefruitPlumGrapes (all types) RaspberriesHoneydewStrawberries KiwiTangeloMelon TangerineNectarineWatermelon

17. Fruit- second choices! BananasFruit saucesCandied fruit MangoesCoconutMarmalade DatesPersimmonsDried fruit PlantainsFruit juicesRaisins Fruit preserves

18. Breads, Cereals, Grains and Starches IX. Benefits of Eating Whole Grains A. Lower risk of coronary heart disease B. Reduce blood cholesterol C. Protect against heart disease D. Feeling of fullness E. Reduces chances of colon cancer E. Reduces chances of colon cancer

19. Breads, Cereals and Grains Breads & Cereals To Choose 100% sprouted wheatWhole grain 100% whole wheat Unsweetened bran cereals Multi-grain Muesli (low fat, no sugar added) Oat bran bread Oat bran Pita, whole wheat Oats, oatmeal Pumpernickel Puffed wheat (unsweetened) Rye Rice bran

20. Breads, Cereals and Grains Breads & Cereals To Limit Bagels (all types) English muffins Biscuits Granola (all types) Bread (except on "Choose" list) Melba toast Bread crumbs Muffins (all types) Bread sticks Pancakes Cakes Pastries (all types) Cereal (except on "Choose" list) Pita bread (white) Chips (all types) Popcorn Cookies Popcorn cakes Cornbread Rice cakes Crackers (all types) Rolls (dinner, hamburger buns, etc.) Croissants Breads & Cereals To Limit Bagels (all types) English muffins Biscuits Granola (all types) Bread (except on "Choose" list) Melba toast Bread crumbs Muffins (all types) Bread sticks Pancakes Cakes Pastries (all types) Cereal (except on "Choose" list) Pita bread (white) Chips (all types) Popcorn Cookies Popcorn cakes Cornbread Rice cakes Crackers (all types) Rolls (dinner, hamburger buns, etc.) Croissants Tortillas (except whole wheat) Donuts Waffles

21. Starchy Foods Starchy Foods To Choose Barley Lentils Beans (black, kidney, red, garbanzo, etc.) Oats, oatmeal Buckwheat Pasta, whole wheat Bulgur Peas (split, black-eyed) Chickpeas Rice (basmati, bulgur, brown, wild) Couscous Tabouli Dahl

22. Starchy Foods Starchy Foods To Limit Beans (baked, refried) Pretzels Granola (all types) Rice (white, fried, spanish) Noodles, ramen-style Pasta (white, green, red) Taco shells Potatoes (all types) Rice (white, fried, spanish) Noodles, ramen-style Pasta (white, green, red) Taco shells Potatoes (all types)