1. Carbohydrate Review Largest volume of our daily diet 45% - 65% of your calories) Example 60% Carb Intake – 2000 calorie a day diet – 2000 X 0.60 = 1200 calories from Carbohydrates per day

2. How to calculate grams of Carbs you need daily Carbohydrates provide the following amount of energy – 4 cal/g Determine how many g of carbohydrates you need first – 1200 cal divided by 4 cal = 300g

3. Calculating Carb calories in your foods Example – 20g Total Carbohydrate – 20g multiplied by 4 cal = 80 calories from Carbohydrates

4. Carbohydrate Breakdown Simple Carbohydrates Complex Carbohydrates – High Dietary Fiber 25 grams per day for women 38 grams per day for men

5. Carbohydrate Tips Short ingredient list At least 3 g fiber The word “whole” Unbolted Carbohydrate-to-sugar ratio should be no less than four to one No more than 1 g saturated fat

6. Fat Review About 25%-35% of your total daily calorie intake Example (25% fat intake) – 2000 calorie a day diet – 2000 X 0.25 = 500 calories from fat/day

7. Calculate grams of fats needed per day Fats provide the following amount of energy – 9 cal/g Determine how many g of fats you need first – 500 cal divided by 9 cal = 56g

8. Calculate Fat Calories in your food Example – 4.5g Total Fat – 4.5g multiplied by 9 cal = 41 calories from Fat

9. Protein About 15%-35% of your total daily calorie intake Example (15% protein intake) – 2000 calorie a day diet – 2000 X 0.15 = 300 calories from protein/day

10. How to calculate grams of Protein you need daily Protein provide the following amount of energy – 4 cal/g Determine how many g of Protein you need first – 300 cal divided by 4 cal = 75g

11. Calculating Protein calories in your food Example – 3g Total Protein – 3g multiplied by 4 cal = 12 calories from Protein

12. What is Protein Proteins are part of every cell, tissue, and organ in our bodies – Proteins are constantly being broken down and replaced – Eat protein – break down into Amino Acids – Rebuild protein in our bodies

13. Why we need Protein Provides support to all of your body tissues Collagen – most abundant protein in your body is a component of – Bones, Tendons, Ligaments

14. Why we need Protein Actin and Myosin the two proteins that are found in muscles allowing them to contract Balance- Fluid and Acid-Base Transportation- moving nutrients, waste, electrolytes

15. Why we need Protein Immune Response- Antibodies Energy- from the calories found in proteins

16. Amino Acids Amino Acids - Building blocks of protein 20 Different Amino Acids – make up all types of protein Some Amino Acids are essential and cannot be made by our bodies

17. Not all Protein is Alike Complete- Contain all amino acids needed Incomplete- lack one or more “essential” amino acids Complementary- two or more incomplete proteins sources that together provide all needed essential amino acids

18. Complete Proteins MeatFish PoultryMilk Dairy

19. Incomplete Proteins Grains Cereals Nuts Seeds Beans Peas Lentils Nuts

20. Complementary Proteins Pair grains, cereals, nuts, seeds with beans peas, lentils, nuts Example: – Whole Wheat bread with peanut butter – Rice and beans – Split peas soup and corn bread

21. The Protein Package Pay attention to what comes along with the protein in your food

22. Example 6-ounce porterhouse steak – 38 g protein – 44 g of fat 16 g from saturated fat 6-ounce salmon – 34 g protein – 18 gram fat (only 4 saturated) 1 C Lentils – 18 g protein – < 1 g fat

23. Best Animal Protein Choices Fish Poultry Lean cut and small portions of beef, pork, lamb only occasionally

24. Recommendations < 18 ounces of Red meat/week Avoid all processed meats – hot dogs

25. Why no Processed Meats? Carcinogenic nitrite content – Known to cause cancer – Shown to more than double the risk of developing diabetes Increased digestive load placed on the pancreas

26. http://www.youtube.com/watch ?v=ZWHpcKXt- qQ&feature=related http://www.youtube.com/watch ?v=ZWHpcKXt- qQ&feature=related

27. Protein and Weight Control Research is still inconclusive on the long-term effects of High- Protein low carb diets – We know the unhealthy effects of the bad fats – We know the benefits of good carbs, fiber, and vitamins and minerals

28. Protein Malnutrition Kwashiorkor: growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death

29. Risk of High Protein Diet??? Diet craze high protein and fat and low in carbohydrates

30. Low carb/high protein, or high carb, low protein??? 20 yr study – low carb diet high in veg protein = 30% lower risk of heart disease Same study – low carb high in animal fats and proteins = increase risk of heart disease

31. Protein & Diabetes It was thought that dairy protein could lead to Type 1 Diabetes = not true Ongoing research on link to Type 2 diabetes High in veg protein = small reduction in risk of Type 2

32. Protein and Cancer Red meat and processed meats have been linked to colon cancer

33. Osteoporosis Body uses calcium to buffer protein in the blood Eating high protein = high calcium demand Prolong high protein diets will weaken bones Yet evidence is still inconclusive

34. Protein & Weight Control High protein = slows the movement of food from the stomach to the intestine – Stay fuller longer

35. Protein & Weight Control Protein has a steady effect on blood sugar = preventing quick spikes Body uses more energy to digest protein than fat

36. Some Statistics 21% lower risk of Type 2 Diabetes by substituting one serving of nuts per day 17% lower risk by switching to low-fat dairy 23% lower risk by substituting whole grains for a protein source

37. Final thought It’s the “package” of protein that can be a concern for your health Choosing plant-based high- protein foods that are low in saturated fat will help the heart even as it helps the waistline