Basic NutritionBasic NutritionFit For LifeFit For Life

Coach StoreyCoach Storey

Fremont High SchoolFremont High School

The Fire InsideThe Fire Inside

• The Human Body has its own fire. (Metabolism)– When the proper fuel is added, it will burn hot.

When the wrong fuel, or no fuel is added the fire will not burn.

Types of FuelTypes of Fuel

• Carbohydrates – Foods: pasta, rice, cereal, fruits,

vegetables, etc.– Purpose: Energy– Percent of Daily Allowance: 50%-60% of

calories consumed• Carbohydrates low on the glycemic index

– Help maintain blood sugar levels

Glycemic IndexGlycemic Index

• A measure of how quickly a particular carbohydrate-rich food is turned into blood sugar (glucose).

• * A good way to keep blood sugar levels steady is to choose carbs that are low on the glycemic index. This will help avoid those big blood sugar spikes.

Glycemic Index CerealsGlycemic Index Cereals

• Kellogg's All Bran 51Kellogg's Bran Buds 45Kellogg's Cornflakes 84Kellogg's Rice Krispies 82Kellogg's Special K 54Oatmeal 49Shredded Wheat 67Quaker Puffed Wheat 67

Glycemic Index GrainsGlycemic Index Grains

• Buckwheat 54Bulgur 48Basmati Rice 58Brown Rice 55Long grain White Rice 56Short grain White Rice 72Uncle Ben's Converted 44Noodles (instant) 46Taco Shells 68

Glycemic Index FruitsGlycemic Index Fruits

• Apple 38Banana 55Cantaloupe 65Cherries 22Grapefruit 25Grapes 46Kiwi 52Mango 55

• Orange 44Papaya 58Pear 38Pineapple 66Plum 39Watermelon 103

Glycemic Index VegetablesGlycemic Index Vegetables

• Beets 69Broccoli 10Cabbage 10Carrots 49Corn 55Green Peas 48Lettuce 10Mushrooms 10Onions 10Parsnips 97

• Potato (baked) 93Potato (mashed, instant) 86Potato (new) 62Potato (french fries) 75Red Peppers 10Pumpkin 75Sweet Potato 54

Glycemic Index BreadsGlycemic Index Breads

• Bagel 72Blueberry Muffin 59Croissant 67Donut 76Pita Bread 57Pumpernickel Bread 51Rye Bread 76Sour Dough Bread 52Sponge Cake 46

• Stone Ground Whole• wheat bread 53

Waffles 76White Bread 70Whole Wheat Bread 69

Glycemic Index DairyGlycemic Index Dairy

• Milk (whole) 22Milk (skimmed) 32Milk (chocolate flavored) 34Ice Cream (whole) 61Ice cream (low-fat) 50Yogurt (low-fat) 33

Glycemic Index SnacksGlycemic Index Snacks

• Cashews 22Chocolate Bar 49Corn Chips 72Jelly Beans 80Peanuts 14Popcorn 55Potato Chips 55

• Pretzels 83Snickers Bar 41Walnuts 15

Glycemic Index SugarsGlycemic Index Sugars

• Fructose 23Glucose 100Honey 58Lactose 46Maltose 105Sucrose 65

Types of FuelTypes of Fuel

• Fats– Purpose: Stored energy, protection.– Percent of Daily Allowance: 25%-35% of calories consumed– Keep saturated/Trans Fat below 10 % of daily calories *ideally

7%, and aim for cholesterol intake of less than 300 mg per day.

– Types:• Saturated (bad)

– Can cause heart disease, certain types of cancers, and also raise blood cholesterol.

– sources: Coconut oils, palm oils, palm kernel oils, whole milk, butter, crackers, non dairy creamers, and other baked products.

*Trans Fatty Acids (bad)– Act like saturated fats inside the body.

Cont. FatsCont. Fats

• Unsaturated (good)– Polyunsaturated

• Can help reduce the risk of heart disease.• Sources: cotton seed oils, sunflower oils, sunflower,

soybean, mayonnaise, certain types of fish.

– Monounsaturated• Can help lower blood cholesterol• Sources: olive oils, peanut oils, sesame seed oils,

avocados.

• * Fats also help with the absorption of vitamins A,D,E, and K.

Types of FuelTypes of Fuel

• Protein– Purpose

• Build and repair• Percent Daily Allowance: 10-20% of calories

consumed– Weight x .36 to .5 is a formula to find your Daily Protein

Requirements. (keep in mind, it varies with each individual.)

(Average Requirements)– Males ages15-18 …59 grams daily– Females ages 15-18 … 44 grams daily

Cont. Cont. ProteinProtein

• Complete Proteins– contain ample amounts of all essential amino acids– Sources: meat, fish, poultry, milk, cheese, and eggs.

• Incomplete Proteins• Do not contain, or have all or enough of all the essential

amino acids.• Sources: grains, legumes, nuts, seeds, and other

vegetables.

• Complementary Proteins• Two incomplete proteins in a food that, when combined,

can create complete proteins. (i.e., Peanut butter on wheat bread.)

How to LoseHow to Lose

• Safely 1-2 pounds a week– Decrease calories by 500 a day will help you

lose one pound of fat in a week– Combination of diet and exercise– Eat smaller portions more often

• Goal is to change your habits and your metabolism. – This will ensure that you keep the weight off.

Getting StartedGetting Started

• BMR (body mass ration)– weight/2.2 x 24 = Calories burned per day at

rest

• Dietary Analysis

• Activity Trackerhttp://www.caloriesperhour.com/

Body CompositionBody Composition

• Body Composition: Refers to the amount of water, fat tissue, and lean tissue that make up a person’s total body weight.

• Body composition is much more useful than weight in determining a person’s level of fitness.

Body FatBody Fat

• Recommended Ranges of Body Fat

• <30 Men 9-15% Women 14-21%

• 30-50 Men 11-17% Women15-23%

• >50 Men 12-19% Women 16-25%

Body Fat vs LBWBody Fat vs LBW

• Once % body fat is determined the amount of Body Fat / LBW can be calculated

• Fat Weight Calculation =– Body Weight x % Body Fat = Fat weight– (Ex) 172 x .18 = 31lbs of body fat

• Lean Body Weigh Calculation =– Body Weight – Fat Weight = LBW– (Ex) 172 – 31 = 141 lbs of LBW

Determining Muscle Gain or Fat Determining Muscle Gain or Fat LossLoss

• After a period of exercise or diet programs the measurements are retaken.

• Measurements are then evaluated.• (Ex) Female 145 lbs 27% body fat

– 145 x .27 = 39 lbs BF 106lbs LBW– After a low calorie diet she lost 18 lbs 25% BF– 127 x .25 = 32 lbs BF 95 LBW

• Results show she lost 11 lbs of LBW and 7 lbs of BF.

• Not a good program

Determining Muscle Gain or Fat Determining Muscle Gain or Fat LossLoss

• (Ex) Male 220 lbs 35% body fat

– 220 x .35 = 77 lbs BF 143lbs LBW– After a 3 month long exercise program etc..– 205 x .28 = 57 lbs BF 148 LBW

• Results show he has lost 15 lbs. • Evaluation of body composition shows he lost 20

lbs of FW and gained 5 lbs of LBW• Program was successful