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Nutrition
Back to Basics
September 20, 2011
Prayer Journal
“ Be very careful, then, how you live – not
as unwise but as wise, make the most of
every opportunity, because the days are
evil. Therefore do not be foolish, but
understand what the Lord’s will is.”
Ephesians 5: 15 - 17
God Remakes You

“But when the kindness and love of God
our Savior appeared, He saved us, not
because of righteous things we had done,
but because of his mercy. He saved us
through the washing of rebirth and
renewal by the Holy Spirit.”
Titus 3: 4-5
Lecto Divina
Meditating on Scripture
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Remember to really think about this verse
this week.
Ask God to reveal and show you special
things about it.
Write down what you think He may be
telling you about this verse.
Heaven is for Real

What do you think of this story so far?

Read Heaven is For Real to page 139.

“Do Hard Things” by Alex and Brett Harris
C. Everett Koop, MD says…
“If you do not smoke or drink excessively,
your diet can influence your long-term
health prospects more than any other
action you might take.”
Your Food Journal

What did you eat that day?!?
Food is Fuel
1.
2.
3.
4.
5.
6.
6 Main kinds of Nutrients
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
All of these provide
1.
2.
3.
Fuel for energy
The basic building blocks for growth and
maintenance
Substances that act to control body
processes
Look at your Food Journal

What kinds of food did you eat ?

Did you eat at home?

Any fast food?
Proteins
1.
2.
3.
4.
Essential part of every cell in your body
The largest portion existing in the muscle
tissue
Only source for nitrogen, which is
needed for building new tissue
Amino Acids: Page 62 - 63
Amino Acid Chains
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Proteins are made from simpler molecules,
called amino-acids.
There are twenty different amino-acids that
make up proteins.
Each one has been given a letter,
A, C, D, E, F, G, H, I, K, L, M, N, P, Q, R, S, T, V,
W or Y.
The amino-acids form chains to make proteins.
Each different chain of amino-acids makes a
different protein.
Complete Proteins

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Contain all the amino acids come from animal
proteins (meat, poultry, fish, cheese and eggs)
Proteins can be obtained from vegetables,
however they are incomplete. They must be
combined with grains, seeds and nuts to become
complete proteins.
Animal proteins are not necessary for a
healthy diet.
Food Journal

Select foods that have good sources of
lean protein or combine vegetables and
grains to create complete proteins.
Carbohydrates


1.
2.
3.
Energy producers for the body
Sugars and starches
Provide energy for the body
Helps to control the breakdown of
protein
Protects the body against toxins
Carbohydrates


Once eaten, the body turns carbohydrates
into a sugar called glucose.
Glucose is fuel for the body
Carbohydrates

1.
2.
Made of links or strings of sugar
Simple sugars called: Monosaccharides
that are single molecule sugars;
Complex carbohydrates: Polysaccharides
composed of many monosaccharides
molecules and are broken down by the
body into two or more sugars. Your body
stores some of these for emergencies


When glucose and glycogen reserves are
gone, you should eat. Otherwise your
body will turn to some of your protein into
glucose for energy.
High Protein / no Carbohydrates diets
Complete Carbohydrates
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Have a higher nutritional value than
simple sugars
They also have fiber that helps food waste
move through the intestines (digestive
system)
Good sources of vitamins, minerals, and
protein.
These foods take longer to digest, so you
feel full longer
Examples of Complex
Carbohydrates

Complex carbohydrates, on the other
hand, are longer chains of sugars
predominantly coming from foods without
such a noticeably sweet flavor, such as
rice, bread, potatoes, oats, pasta, and
things of that nature.
Carbohydrates that create Glucose

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Milk, dried fruits, fruit juices, honey, candy,
cookies, cakes, sweet desserts, donuts.
Simple carbohydrates are shorter chains of
sugars, usually coming from food items with a
noticeably "sweet" flavor. Candy, fruit and sports
drinks are all examples of simple sugars.


Carbohydrates are long chains of sugar
molecules connected together. There are
basically two kinds of Carbohydrates:
Simple and Complex.
Simple Carbohydrates are made up of only
1 or 2 sugar molecules. Complex
carbohydrates are made up of many sugar
molecules linked together.
Food Journal
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
Select Foods which have a low glycemic
index.
Select vegetables and fruits as close to
their natural state, not overly processed,
fried or sugared.
Review
1.
Proteins are chains of Amino Acids
2.
Carbohydrates are chains of glucose
Fats

Are chains of fatty acids: long molecules
of carbon, hydrogen and oxygen.
Fats


1.
2.
3.
4.
5.
6.
Provide a concentrated source of energy.
They can provide more than twice as
much energy as carbohydrates.
Fats are an essential part of the diet:
Growth and repair of the body
Maintaining body temperature
Cushioning vital organs
Insulation of the body through the stored fat in
tissues
Keeping the skin from becoming dry and flaky
Manufacturing certain hormones
Saturated Fat

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Increases blood cholesterol levels, which
increase the risk of heart disease.
The body does not need any
saturated fat in its diet.
It can manufacture all it needs from the
other fats.
Red meat, pork products, egg yolks,
butter, hard margarines, most cheeses and
dairy products and certain oils.
Unsaturated fats

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Do not tend to elevate cholesterol levels.
They are usually liquid at room
temperature
Corn, safflower, cottonseed and canola oils
are examples of unsaturated fats.
Frying or deep frying process changes the
unsaturated fat to saturated fat.
Why does this matter?
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Unsaturated fats and cholesterol are well known
to spontaneously form harmful molecules when
exposed to oxygen.
This happens not just when fats and oils are
heated, but also during the shelf life of food and
nutritional products, and even within our bodies
whenever these lipids (fats) are consumed in
excess.
Because fats and cholesterol (collectively
belonging to a class of chemicals known as lipids)
make up such a major part of our very structure,
it is important for our health that we minimize
both the presence of rancid, oxidized fats in our
food and also the formation of oxidized fats
within our body.
These oxidized fats can cause:

major free radical damage,

weakening our immune system,

interfering with proper hormone
synthesis,

reducing our antioxidant status, and
acting as the most significant
contributors to

cellular degeneration by worsening
the phenomenon known as oxidative
stress.

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And even many products sold within the
health food and nutritional supplement
industry, especially some products which
are said to contain supposedly "good
fats," may in fact contain, or cause the
production of, high levels of oxidized
lipids.
Far from being "good," many of these fats,
when oxidized, or when taken in excess,
are known to accelerate every conceivable
mechanism of aging and disease.
Cholesterol

1.
2.
3.
4.
5.
Your body needs a small amount of
cholesterol. The liver can manufacture all
of our needs. We do not need to eat it.
Make vitamin D
Make hormones
Build cell structure by forming cell
membranes
Make bile acids to help digest fats
Build nerve tissue
Cholesterol

Is a waxy substance that is carried in the
bloodstream by lipoproteins, proteins to
which fats are attached.
1.
Low density lipoproteins (LDL) BAD
2.
High density lipoproteins (HDL) GOOD

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LDL is called BAD cholesterol deposits in
the arteries. Higher the LDL count in the
blood, greater the risk of heart disease.
HDL: it forms cholesterol that is being
removed from circulation and transported
to the liver to be eliminated.
Essential Fatty Acids

Fatty acids that are required by the human
body but cannot be made in sufficient
quantity from other substrates, and
therefore must be obtained from food, are
called essential fatty acids. There are two
series of essential fatty acids
Two essential fatty acids are:
1.
2.


linoleic acid (LA) and
alpha-linolenic acid (ALA).
They are widely distributed in plant oils.
The human body has a limited ability to
convert ALA into the longer-chain n-3
fatty acids eicosapentaenoic acid (EPA)
and docosahexaenoic acid (DHA), which
can also be obtained from fish.
Choose the Right Foods
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The “typical” American diet consumes
between 400-500 milligrams of cholesterol
a day.
The American Heart Association
recommends 300 milligrams of cholesterol
a day.
Ideally, it should be around 100-200
milligrams daily.
Controlling Fats does not have to
be complicated….
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Become informed
Exercise
Read food labels
Eat foods that are as close to their original
state and minimally processed and/or fried.
Have your cholesterol checked even if you
think you eat well.
Food Journal
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Take a look at your food journal from last
week.
What kind of fats did you consume?
Think about the food choices you made
and consider other alternative foods that
might be healthier.
Prescription for Good Nutrition
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Eat a variety of Foods
Maintain ideal weight
Use exercise to keep your metabolism high
Increase dietary fiber to 25-35 grams a day
Eat less sugar
East less sodium (salt)
Eat less fat
Avoid alcohol and smoking
Drink plenty of water
Avoid eating while under stress
Your Food Journal
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How did you measure up?
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Let’s try it again now that you are informed
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It takes practice. It does not mean you will
never have another bite of “forbidden”
food.
Choose healthy snacks and meals.
Read labels.
Hopefully, you will enjoy a small amount
of all of your favorites! You might even
discover a “new favorite!”
Homework
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Total Health: Read to Page 91
Answer questions: 4, 6 – 10.
Heaven is for Real to page 139
Prayer Journal: Titus 3: 4-5
Keep a food journal for 3 consecutive
days