Download Basic Nutrition - Monhegan Wellness

Basic Nutrition
Macronutrients and Micronutrients
What a Balanced Diet Looks Like
Balanced diets provide all of the energy and nutrients you need to have:
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stable energy throughout the day
greater sense of well-being
building blocks needed to keep your body and mind healthy.
A balanced diet is made up of macronutrients and micronutrients
Energy needs are individualized based on your own unique body and activity level.
Portions will need to be customized to you. In general each meal should consist of
20-30% protein, 10-20% fat and 40-60% carbohydrate.
Macronutrients
Components the body needs
most for daily activities
For Healthy Body and Activity:
• One is not more important than
another
• Each should be a part of every
meal.
Protein
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Essential amino acids: building blocks for body function and form and growth
Essential enzymes: catalysts for chemical reactions
Hormone function
Transportation of lipids, minerals and oxygen
Immune Function: antibodies are large proteins in the blood that respond to foreign invasion
Fluid and Electrolyte balance
Acid-Base balance
Blood clotting
Satiation
Energy
Protein Rich Foods
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Eggs
Meat
Beans
Some grains: Quinoa and teff are grains high in protein. Other grains
provide a small amount of protein.
• Milk and cheese
• Nuts and Seeds
Foods Easiest to Digest
• Foods cooked using moist heat
• Soups
• Stews
• Dry heat methods can impair digestibility
• Grilling
• Pan-Frying
• Food labels reflect digestibility and amino acid composition
Carbohydrates
• Fuel for the body. The fuel that the brain and muscles prefer.
• Fiber is good for
• Gut health
• Healthy blood cholesterol
• Modulate blood glucose
• Satiety
Carbohydrate Rich Foods
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Whole-grains* and processed grains
Starchy vegetables like potatoes, peas, and corn*
Beans*
Sugar and sugar containing foods, including honey, maple syrup, and agave
Foods made from flour including wheat, brown rice, and sorghum
Vegetables and fruit*
Dairy products*
*healthiest carbohydrate sources
Sugar
• Sugar provides ‘empty calories’, lots of energy with zero nutrition, limit to 6
tsp (24 grams) women; 9 tsp (36 grams) men
• Minimize sugar intake by:
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Heating sweet food to enhance flavor
Sweet spices: cinnamon, nutmeg, clove, allspice
Salt brings out sweetness
Reduce sugar in recipes by 1/3
Use fruit for sweetener
Fats
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Energy source
Protection for internal organs
Insulation
Cell membranes
Transport fat soluble vitamins
Necessary for hormone, bile and vitamin D production
Your brain is 99% cholesterol
Fat Rich Foods
• Unsalted raw nuts and seeds
• Coldwater fish: mackerel, salmon,
bluefish, mullet, sablefish, anchovy,
sardine, herring, tuna, lake trout
• Leafy green vegetables and grains
• Pasture raised lard
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Extra Virgin coconut oil
Extra Virgin olive oil
Sesame oil
Flax Seed Oil
Avocado
Eggs
Dairy
Beans
Fats to Watch
• Trans-fats: BIG NO NO!!
• Saturated:
• Mindful of source
• Processed foods
Each meal
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Half of your plate vegetables
2-3 oz. protein
1 serving fat: 1 tbsp. oil, 1 tbsp. nut butter, ¼ cup nuts or seeds
½ cup carbohydrate or 1 slice whole grain bread
When you meet your macronutrient needs from a variety of healthy, wholefoods your vitamin and mineral needs will also be met. When these needs are
met, your sense of well-being both mentally and physically is elevated.
Micronutrients
Vitamins and Minerals for Daily Activity
Essential Vitamins and Minerals
Essential Vitamins
• Fat Soluble: Need fat for absorption and to transport through body
• A
• D
• E
• K
Essential Vitamins
• Water Soluble: Easily digested and transported
• B Vitamins
• Thiamin, Riboflavin, Niacin, Folate, B12, B6, Biotin, Pantothenic acid
• Vitamin C
Minerals: Major and Trace
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Sodium
Chloride
Potassium
Calcium
Phosphorus
Magnesium
Sulfur
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Iron
Zinc
Iodine
Selenium
Copper
Manganese
Fluoride
Chromium
Molybdenum
Foods to Eat
Variety of Whole Foods
A Rainbow of Colors
Foods to Eat
Fats
Animal Products from Good Sources
Do You Need Supplements
• Valid Reasons:
• Nutrient deficiencies
• Vitamin D in New England
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Pregnant or women who want to become pregnant
Newborn to 2 y.o. and picky eaters
Elderly
People on very restricted diets
Recovering from injury
Medications that interfere with nutrients
Do You Need Supplements
• Invalid Reasons:
• Need Energy: unless you are low in B Vitamins
• Cope with stress
• Build muscle faster or increase athletic ability
• Cure or prevent self-diagnosed diseases
• Cure the common cold
Evaluate Your Diet
• Set up a free initial health
assessment:
• 207-594-0707
• [email protected]