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Transcript of Nutrition
Health on Demand (2010)
extra calories a day can lead to weight gain of ~10lbs/yr
Fat soluble: stored (ADEK)
Water soluble: needed for
Get at least 2L a day
(NaCl, Fe, Zn)
Still need protein
Breast Milk is best
Solids @ 6 months
3 meals/2 snacks
+300 calories only
Marinate in sealed container
Keep foods separate
(especially chicken! eew!)
"Just keep swimming."
Diet vs Lifestyle Change
Let's do an experiment: Hold your breath for 30s
What did you think about while you were holding your breath?
What did you do when you finally finished?
How is this similar to how food diets work?
Demetre, D. The Body Battle [audio]. Retrieved from. from http://dannademetre.com/makeover-mentoring
1 Corinthians 6:12
I have the right to do anything, but not everything is beneficial.
Will depend on YOUR goals.
Balance Energy IN with Energy OUT
Basal Metabolic Rate (BMR)
Minimum calories needed per day for body requirements:
p.97 for more info
Diets do not work!
Choose steps that lead to a lifestyle (permanent) change
Eating healthy in the cafe
More Resources for you!
Portion Size Guide
Fats & Oils
Based on 2000kCal diet per day
Log for 14 days:
ALL food, drinks, snacks
ALL exercise/physical activity
Submit Diary to Moodle
Answer Follow-up Questions
Personal Wellness Plan
1 cardiovascular fitness
1 other fitness
Make a 7 day plan
Be as specific as possible for nutrition
1. Track total calories
3. Track Food Groups
2. Track Macros
According to ACSM
3 basic ways to track nutrition:
Essential amino acids: come from external source
Complex carbs preferred
Eat plenty of fiber
Increase muscle mass?
1.2 - 1.7 g/kg body weight
*300-500 calories of protein for a 75kg person
Table 3.3 p.70
* <30 min a day
Paying attention to the label helps you make the right choice!
Compare brands and low fat/sugar options.