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Transcript of NUTRITION
- Controls blood pressure.
- Keeps fluid balance.
- 9 out of 10 consume 3400 mg per day.
BAD CHOLESTEROL LEVELS
GOOD CHOLESTEROL LEVELS
- Nuts (walnuts) avocado, olives, fish ( salmon, tuna), olive oil, peanut oil, soybean oil and plant based oils .
READ IT BEFORE YOU EAT IT
Amino acids from
Fatty acids from
The body needs macro nutrients in large amounts for energy.
- Simple sugars like (Glucose, Fructose and Sucrose).
- Quickest source of energy.
- Rapidly increase blood sugar levels.
- Stripped of all the fiber, and nutrients.
- Rich in fiber.
- Help with digestion.
- High in vitamins and minerals.
- Take a longer time to break down into glucose.
- Slowly increase blood sugar levels.
- A long lasting energy source.
Examples: dark green vegetables, whole wheat products, sweet potatoes, corn, and peas
bad cholesterol levels
chances for heart disease
Proteins are the building blocks for the human body.
- Tissue repair
- Energy (when the body is low in carbs
Essential amino acids:
We need to get these from our diet.
- Beans is an incomplete protein but when eaten with complex carbs it becomes a complete protein.
According to the USDA 10%- 35% of calories should come from protein.
Daily intake : CDC recomends
46 grams- 56 grams
- Grassfed meats
- Spinach, asparagus
- Soy products
- According to the USDA, 45% - 65% of calories should come from carbohydrate.
- Based on a 2000 calorie diet 310 grams should come from carbs.
28 grams-31 grams should come from fiber.
bad cholesterol (LDL)
good cholesterol (HDL)
For every 2% of calories from trans fats, the risk of heart disease goes up by 23%.
(no more than 24 gm daily)
CALCIUM, WATER AND SODIUM.
E and D
Helps to build healthy bones and teeth as you age.
- Regulate the heart’s rhythm.
- If calcium levels are low, your body will take calcium from your bones, which can lead to osteoporosis.
Daily intake: 1000 mg per day, 1200mg for adult above 50.
- Limit the intake of
(they deplete calcium levels).
Excess sodium causes the kidneys to store excess water which increases risks for:
High blood pressure
Bloating/ weight gain
1 bagel= 450mg
lean cuisine = 610mg
McDonalds pancakes = 930mg
Add fruits in your water to give it flavor
Make ice cubes with fruits
• Women – 8 cups
• Men – 10 cups
Why is water important?
Lubricates and cushions joints.
Flushes out toxins.
Distribute essential nutrients to cells.
65% of the body
90 % of the brain
92% of blood
How to stay Hydrated
ARE YOU DEHYDRATED?
LACK OF CONCENTRATION
FOODS WITH HIGH SODIUM CONTENT
HOW TO READ A FOOD LABEL
Each guide is based on a 2000 calorie diet
According to the FDA
• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high
- The %Daily Value helps you determine if a serving of food is high or low in a nutrients
PERCENT DAILY VALUE
- The Total Fat in one serving listed above is 18%DV.
- Eating two servings would double that amount.
(you will be eating 36% of your daily allowance for total fat)
- Shows recommended values for everyone.
- It is not about a specific food product.
- It doesn't change from product to product.
Decrease Intake of:
- Enriched Bleached flour
- High fructose corn syrup
- Added sugars
The first ingredient listed on a whole wheat product should be:
- Whole wheat flour
: Less than .5 grams per serving
: 3 grams or less per serving
50% less fat per serving than the regular brand
THE FOOTNOTE AT THE BOTTOM OF THE LABEL
Carbohydrates in food
The excess glucose is stored
Glucose is absorbed by the cells and later on used for energy
If glucose is not used for energy.
Daily intake- 70 grams
-Liquid at room temperature
Recommendations ( based of on 2000 calorie diet)
Total fat- 20-35% (44-78 grams).
Saturated Fats- no more than 10% (22 grams).
Avoid eating Trans Fats.
According to the Centers for Disease Control and Prevention:
- Dark leafy green vegetables
- Important for calcium absorption.
- Reduces inflammation
Salmon, trout, milk, sunlight, mushrooms, and almonds, eggs.
- An antioxidant that protects body's tissues
- To help keep the immune system strong against viruses and bacteria.
- prevents the formation of blood clots.
- Vegetable oils
- spinach and broccoli
15mg per day
19mg for pregnant women
ACCORDING TO THE CENTERS FOR DISEASE CONTROL AND PREVENTION
SPOTTING SUGAR ON FOOD LABELS
- Added sugars ending with "-ose":
Maltose, sucrose, dextrose, galactose etc.
- The different names:
Barley molt, corn syrup, caramel, fruit juice concentrate, dehydrated cane juice, and maple syrup.
2. COCONUT PALM SUGAR
3. RAW HONEY
4. LUCUMA POWDER
300 times sweeter than sugar with zero calories
- 1 IN 3 ADULTS ARE OBESE
- EQUIVALENT TO 78.6 MILLION PEOPLE
- 2 IN 3 ADULTS ARE OVERWEIGHT
- 1 IN 6 CHILDREN ARE OBESE
- PERCENTAGE OF OBESE CHILDREN WENT FROM 7% IN 1980 TO 18 % IN 2012.
- 24 grams of sugar or less than 10% daily
2300 mg of sodium a day (1 teaspoon).
1500 mg per day for people at risk of heart disease.
Sugar = 5g; If the daily value is 24g therefore:
Examples of calcium: