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Nutrition Made Easy By Mike Kugler Made Possible by Food A Better Possibility Made by Food What Our Bodies Need Macro-nutrients Micro-nutrients Vitamins Proteins Carbs Minerals Fats Macronutrients - Proteins Building blocks of the body Broken down into amino acids Via the bloodstream, used for repairs Slow down the breakdown of carbs Eat ½ - 1 grams per lb of body weight 1 gram protein = 4 calories 4 oz lean meat = 30 grams protein Lean Protein Examples Skinless Chicken Sirloin Beef Eggs Cottage Cheese Whey Fish Macronutrients - Carbohydrates Are good!!! Most favorable source of energy Glycemic Index rates how quickly carbs turn to sugar 1 gram = 4 calories Small to medium size of fruit/vegetable = 1 serving Carbohydrates: Glycemic Index Higher the score the faster it turns to sugar Scores < 55, is low All carbs turn to sugar, just at a different rate Visit www.glycemicguru.com for more information Slow Burning Carbs Examples Most Veggies Some Fruits Brown Rice Sweet Potatoes Oatmeal Fast Burning Carbs Examples White Bread Chips Cookies & Crackers White Rice Pasta Macronutrients - Fats Help control hunger Stores extra energy Insulates and protects Is a carrier of Vitamins A, D, E & K Helps maintain body temperature 1 gram fat = 9 calories Healthy Fat Examples Peanut Butter Avocados Dry Roast Nuts Olive & Canola Oil Smart Balance Butter Micronutrients – Vitamins & Minerals Multi-functional, supports metabolism Deficiencies result in metabolism inefficiencies Affects how we burn fat how our body heals how effective our immune system is our general energy level Soil-depletion Water We are made up of approximately 78% Removes toxins from the body via sweat and urine Helps cushion joints Helps regulate body temperature Carries oxygen and nutrients to cells .5 oz per lb should be consumed based on activity level Alcohol 1 gram drinking alcohol = 7 calories Sleep At least 8 hours a night Affect hormone levels HGH is released when sleeping Sleep deprivation increases Ghrelin levels Ghrelin levels affect appetite Sleep deprivation decreases Leptin levels Leptin levels affect satiety Got One Next Step Begin Food Journal Plan Your Meals ahead of time Change a Behavior Increase your daily activity by 30 minutes Begin an exercise routine Thank You! Your Wellness Committee
