fit my life basic nutrition power point

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Basic Nutrition

Author: gordon-briley

Post on 21-Jun-2015

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Basic nutrition information

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  • 1. Basic Nutrition

2. In order to lose 1lb of fatthrough exercise you need toburn 3500 calories? 3. TrueThere is in fact 3500calories in one poundof fat! 4. Fat, Protein , Carbs, andAlcohol all contain the sameamount of calories? 5. FalseFat has 9 calories per gramProtein has 4 calories per gramCarbs= 4 calories per gramAlcohol= 7 calories per gram 6. Cardio is the best way toraise your metabolism? 7. FalseThe most effective way to raiseyour metabolism is to increasemuscle mass. The more musclemass that you have the morecalories you will burn at all times.Yes even while youre sleeping! 8. Skinny people have ahigher metabolism thenHeavier people? 9. FalseBelieve it or not a heavier personwill have a much highermetabolism than a skinnier person.Mostly because of the amount ofmuscle mass needed to supporttheir heavier body mass. Onceagain muscle mass is the biggestdriver of your metabolism. 10. MetabolismandEnergy Balance 11. The amount of fuel or calories you use in aday is your metabolic rate.Very Little Gas (calories) Lots of Gas (calories) 12. What Happens tothe calories weconsume? 13. 60%-75% of all ofyour calories areburned simply bylivingOnly 10%-15% ofyour calories areused with dailyactivity or often notused and stored15%-20% of yourcalories are usedthrough thethermogenic effectof food15-20% 14. BMR- Stands for BasalMetabolic Rate- It is the body'sbasic requirements to sustainvital non-movement relatedphysiological activity. BMRaccounts for over 70% of theenergy we consume eachday. So if you lied perfectly stillin bed all day 70% of ourcalories you consume wouldbe used just to keep you alive. 15. Here is my current BMR estimationBMR-2195 Calories 16. Between my basal metabolic rate of2195 calories and my current activitylevel being working out at least 5 times aweek and being active during the daysmy caloric needs are approximately3450 calories daily to maintain mycurrent weight and body fat% 17. With this knowledge about my currentcaloric needs I can determine in whichdirection I would like to take my body andmake appropriate adjustments in order toreach my goals.Let Me Show You How! 18. Lets say I would like to my goal to be to lose 8 lbs in the next month. Knowing that there is 3500 calories in one pound of fat I need tocreate a calorie deficit through diet that would make sense for mygoal and also keeping in mind that I dont want to lose more than 2lbs a week to avoid losing muscle. I would need to create a deficit of 7000 calories a week in order toelicit the proper response from my body. With my maintenancecalories being 3450 calories per day I can simply reduce my caloricintake to 2450 calories per day and this should net meapproximately 2 lbs per week weight loss. 19. This of course is far from a perfect science andalthough you have created a calorie deficit weight losscan sometimes still remain stagnant. This is because allfoods are not created equally and they can oftendetermine whether or not your body chooses to releasethe stored fat or not.You are what you eat! 20. The macro nutrients that we will beconcentrating on are as followed:ProteinCarbohydratesFatsWater 21. WHAT ARE MACRONUTRIENTS?Macronutrients are nutrients that providecalories or energy. Nutrients are substancesneeded for growth, metabolism, and forother body functions. Since macro meanslarge, macronutrients are nutrients needed inlarge amounts. 22. While each of these macronutrientsprovides calories, the amount of caloriesthat each one provides varies.Carbohydrate provides 4 calories pergram.Protein provides 4 calories per gram.Fat provides 9 calories per gram. 23. This means that if you looked at the Nutrition Factslabel of a product and it said 12 grams ofcarbohydrate, 0 grams of fat, and 0 grams ofprotein per serving, you would know that this foodhas about 48 calories per serving (12 gramscarbohydrate multiplied by 4 calories for eachgram of carbohydrate = 48 calories). Besides carbohydrate, protein, and fat the onlyother substance that provides calories is alcohol.Alcohol provides 7 calories per gram. Alcohol,however, is not a macronutrient because we donot need it for survival. Duh! 24. WHY DO WE NEED CARBOHYDRATES TO SURVIVE?Carbohydrates are the macronutrient that we need in the largest amounts.According to the Dietary Reference Intakes published by the USDA, 45% - 65% ofcalories should come from carbohydrate. We need this amount ofcarbohydrate because: Carbohydrates are the bodys main source of fuel. Carbohydrates are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, thebrain, the muscles (including the heart) to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Carbohydrates are important in intestinal health and waste elimination. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits,milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottagecheese contain carbohydrates, but in lesser amounts. 25. Fiber Fiber refers to certain types of carbohydrates that ourbody cannot digest. These carbohydrates pass throughthe intestinal tract intact and help to move waste out ofthe body. Diets that are low in fiber have been shown tocause problems such as constipation and hemorrhoidsand to increase the risk for certain types of cancers suchas colon cancer. Diets high in fiber; however, have beenshown to decrease risks for heart disease, obesity, andthey help lower cholesterol. Foods high in fiber includefruits, vegetables, and whole grain products. 26. WHY DO WE NEED PROTEIN TO SURVIVE? According to the Dietary Reference Intakes published by the USDA10% - 35% of calories should come from protein. Most Americans getplenty of protein, and easily meet this need by consuming a balanceddiet. We need protein for: Growth (especially important for children, teens, and pregnantwomen) Tissue repair Immune function Making essential hormones and enzymes Energy when carbohydrate is not available Preserving lean muscle mass Protein is found in meats, poultry, fish, meat substitutes, cheese, milk,nuts, legumes, and in smaller quantities in starchy foods andvegetables. 27. When we eat proteins, our body breaks down theprotein that they contain into amino acids (thebuilding blocks of proteins). Some amino acids areessential which means that we need to get themfrom our diet, and others are nonessential whichmeans that our body can make them. Protein thatcomes from animal sources contains all of theessential amino acids that we need. Plant sources ofprotein, on the other hand, do not contain all of theessential amino acids. 28. WHY DO WE NEED FAT TO SURVIVE? Although fats have received a bad reputation for causing weightgain, some fat is essential for survival. According to the DietaryReference Intakes published by the USDA 20% - 35% of caloriesshould come from fat. We need this amount of fat for: Normal growth and development Energy (fat is the most concentrated source of energy) Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) Providing cushioning for the organs Maintaining cell membranes Providing taste, consistency, and stability to foods 29. Fat is found in meat, poultry, nuts, milk products,butters and margarines, oils, lard, fish, grain productsand salad dressings. There are three main types of fat,saturated fat, unsaturated fat, and trans fat. Saturatedfat (found in foods like meat, butter, lard, and cream)and trans fat (found in baked goods, snack foods,fried foods, and margarines) have been shown toincrease your risk for heart disease. Replacingsaturated and trans fat in your diet with unsaturatedfat (found in foods like olive oil, avocados, nuts, andcanola oil) has been shown decrease the risk ofdeveloping heart disease. 30. Why is water so important? 31. The 5 functions of water in our body Cell life Chemical and metabolic reactions Transport of nutrients Body temperature regulation Elimination of waste 32. Cell life Water is a carrier, distributing essential nutrients to cells, such asminerals, vitamins and glucose. 33. Chemical and metabolic reactions Water removes waste products including toxins that the organscells reject, and removes them through urines and faeces. 34. Transport of nutrients Water participates in the biochemical break-down of what we eat. 35. Body temperature regulation Water has a large heat capacity which helps limit changes in bodytemperature in a warm or a cold environment. Water allows thebody to release heat when ambient temperature is higher thanbody temperature (1). The body begins to sweat, and theevaporation of water from the skin surface very efficiently cools thebody. 36. Elimination of waterWater is an effective lubricant around joints. It also actsas a shock absorber for eyes, brain, spinal cord andeven for the fetus through amniotic fluid. Water is at the center of life. This is why nobody can livemore than 3 to 5 days without any water intake. 37. Now for the meat and potatoesWell the potatoes anyways! 38. Yes, Sugar (Potatoes)is what makes us fat! 39. Sugar Highly addictive, horribly debilitating, unfortunately pervasive, andfreaking delicious. If I had to point to ONE culprit to our countrys expanding waistlinesand rapidly deteriorating health, it would be sugar. The amount ofhavoc sugar and sugar substitutes have wreaked on our nation ishorribly depressing. Fear not, as Ive come up with the perfectsolution! Eat less sugar if you want to live longer. The end. Just kidding, theres so much more to this story than that. 40. Im sure you probably have a lot of questions about sugar: Is sugar THAT bad for you? Fruit has sugar! Is fruit bad for you? Are certain kinds of sugar better or worse for you? Can you really get addicted to sugar? What about sugar alternatives that are used in drinks like DietCoke? What about natural sweeteners? Lets nerd out about sugar and find out what you can do to kickyour sugar habit and get your life back on track. 41. This might be the most telling statistic relating to sugar, especially whenthat close to 70% of America is overweight with a THIRD of thenation obese: 1822: Americans consume 45 grams of sugar every five days, or theamount of sugar in a can of coke. 2012: Americans consume 756 grams of sugar every five days, or 130POUNDS of sugar a year. As we have grown as a country (in more ways than one), sugar hascontinued to play an increasingly more prominent role in our food. Itsnot just sugary foods like candy and cookies either, but sugar hasmade its way into practically EVERYTHING we eat. Unfortunately, its not just sugar thats killing us, but scientificallymanufactured sugar as well. Now, we all know that correlation does NOT prove causation, so letsdig into the science behind why sugar is ruining our bodies. 42. What happens in our body when we eat sugar? 43. When you consume sugar, your body has two options on how todeal with it: Burn it for energy. WEEEEE! Convert to fat and store it in your fat cells. BOOOOO! Depending on your genetic predisposition, your body might bebetter equipped to process sugar as energy, or you might be morelikely to store it as fat. Think of this like you think of people with fastermetabolisms vs. people with slower metabolisms. Problem is, theres a LOT more room for fat storage, and a lot lessroom to burn the sugar as energy. 44. So, we have this sugar in our body and blood stream. What happensnext? When your pancreas detects a rush of sugar, it releases a hormonecalled insulin to deal with all of that excess sugar. Insulin helps regulate that level of sugar in our blood; the more sugarin the blood stream, the more insulin is released. Insulin helps storeall of this glucose in the liver and muscles as glycogen and in fatcells (aka adipocytes stored as triglycerides). Now, oftentimes our body struggles to get that balance right (withus putting way too much sugar in our system very quickly). TOOmuch insulin is released, which ultimately results in our blood sugardropping below normal levels. 45. This is called hypoglycemia, essentially a sugarcrash: Our bodies respond by telling us: WE WANTSUGAR. So we cram sugar down our throats and the processstarts again. Unfortunately, the more often this process takes place(the more sugar you consume), the more severe theblood sugar spike is, and the more insulin is required. Thismeans it becomes easier and easier to skip using sugaras energy, and go straight to extra insulin and fatstorage. 46. This is best explained by this three minute video,which is definitely worth watching: Why You Got Fat: