1. NUTRITION 101 : REVIEW BASIC IDEAS TO INCORPORATE INTO YOUR LIFE LONG PURSUIT OF HEALTHY NUTRITION FIND THE QUIZ CONCEPTS WITHIN

2. Whole foods Primary States

3. Processed foods

4. 5 Food Groups Nutrient Dense Foods = High Nutrient Value compared to its calorie content (Whole Foods / Fruits & Veggies)

5. EnergyLingo: Calories: are the amount of energy released when nutrients are broken down – 100 Calories = 100 Calories = 100 Calories Metabolism: Chemical Process by which your body breaks down food to release energy. Basal Metabolic Rate: Rate of energy use by the body at rest. HOMEOSTASIS: process of maintaining a steady state inside your body

6. Body’s Energy Sources Protein (10-35%) (4 Calories / gram) Carbohydrates (45-65%) (4 Calories / gram) Fat (20-35%) (9 Calories / gram)

7. Sources break down to: Protein Amino Acid Chains Carbs Glucose Fat Monoglycerides Triglycerides (Free Floating Fat in blood) Cholesterol - LDL (BAD) & HDL (GOOD) Fatty Acids

8. CARBS – AS ENERGY Carbohydrate turns into glucose Glucose is stored as Glycogen in the muscle and liver When working out- this is the most efficient energy source the body gets, although its used up quickly, then fat will “go to the rescue”

9. SUGAR- NOT EFFICIENT 1. Sugar is stored in the muscles. 2. It is burned first and most easily. 3. There is very little of it so it runs out fast

10. FAT – the LONG LASTING Trans Fats – Manufacturers add Hydrogen to Good Oils to make them last longer. Fat is burned most frequently during longer lower intense activities Cholesterol is a waxy, fatlike substance that is produced by our body (liver) & outside of our bodies it is found only in animal products.

11. Carbs Simple vs. Complex

13. Fiber Soluable: Dissolves or swells in water Insoluable: Doesn’t dissolve in water We need both types, 21-25 grams per day The typical American diet is getting…. 11grams daily!!!

14. TOO MUCH SUGAR The recommended daily amount of high fructose corn syrup is 10-12 teaspoons... In 2000, Americans ate about 31 per day! 1 Tsp = 5 grams Look at the grams of sugar. Divide by 5, this will tell you how many tsp. of sugar you are consuming.

15. American Heart Association recommendations for sugar 9 Tsp or less or 45 grams (MEN) 6 Tsp or less or 30 grams (WOMEN)

16. Labels 101: Based on 2000 calories / Day Daily Values are what is recommended for each Nutrient (grams / %) Ingredients are listed by Weight/Volume from Greatest to Smalles

17. FAT GOOD FATBAD FAT AvocadosButter Brazil NutsCheese Canola OilCream Sauces CashewsDonuts Flax Seed OilFried Foods Leafy VegetablesIce Cream Lean MeatsMargarine Low fat cheeses

18. FAT Good FatBad Fat Olive oilPotato Chips (fried) Peanut oilProcessed foods Pistachio NutsSteak SalmonWhole Milk Sardines Trout, Tuna, Walnuts

19. VITAL NUTRIENTS VITAMINS Are made by living things Are required only in small amounts Assist in many chemical reactions in the body Assists in helping the body use other nutrients Fat Soluble Vitamins can be stored in the body Water Soluble Vitamins must be consumed daily MINERALS Nutrients that occur naturally in rocks and soil and are required only in small amounts Nutrient Supplements are not needed most times if you are eating a well- balanced Diet

20. NUTRIENT DEFICIENCY IRON ANEMIA Common Problem if Underweight VITAMIN C SCURVY

21. WATER:  Men: up to 13 cups daily  Women: up to 9 cups daily  Primary Component of Blood & Tissue  Dehydration: Loss of considerable amounts of water

22. Show Obesity Trends Obesity refers to specifically to adults with a BMI of 30 or higher. People at this BMI are at risk for high blood pressure, high cholesterol and high blood sugar (which leads to diabetes) BMI Body Mass Index – (Height to Weight Ratio)

23. Food Issues / Problems Food intolerance: Inability to digest a particular food or food additive Food allergy: a response by your immune system to the proteins in certain foods.