chapter 2 nutrition tools
TRANSCRIPT
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Chapter 2 Nutrition Tools
Christine Dobrowolski, DPM MS
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2010 Dietary Guidelines
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Carbohydrates - 45-65% of diet
Fat - 20-35% of diet
Protein - 10-35% of diet (10-15%)
MACROnutrients
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Carbohydrates - 45-65% of diet
Fat - 20-35% of diet
Protein - 10-35% of diet (10-15%)
AMDR Energy Yielding Nutrients
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Carbohydrates
45-65%
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Protein10-15%
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Fat20-35%
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Limit refined grains!
Select a variety of
whole vegetables
Limit fruit juice
Flavored yogurts are
like ice cream
Oils in plastic bottles should
be avoided
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98%
UL
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EAT
WHOLE
FOOD
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Water laden
Gummy
Salty
Uniformly shaped (ball?)
Condensed animal parts
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Portion Size
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General Food Rules
5 Ingredients or Less
Recognize all ingredients
Eat foods that will rot
Don’t buy your food where you buy your gas
Enjoy your food!
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EXERCISE
More restful sleep
Improved• health, immunity• body composition, bone density
Lower risk of • cancer, heart disease, diabetes
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Flexibility Muscle strength
Muscle endurance
Cardio-respiratory endurance
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ACSM Recommendations
Strength training
8-10 exercises 8-12 reps
Cardio
Moderate 30 min 5X
Intense 20 min 3X
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THE
END
Ch 1