Download Sociology 1010 Intro to Sociology

How To Create a
Healthy Meal Plan
One Fitness Camp
What are macronutrients?
Macronutrients are nutrients that provide
calories or energy.
Nutrients are substances needed fo
Growth
Metabolism
Other body functions.
“macro” means large
What three nutrients needed in large amounts?
Three macronutrients needed
in large amounts:
 Carbohydrate
 Protein
 Fat
Each of these macronutrients
provides calories, the amount
of calories that each one
provides varies.
 Carbohydrate = 4 calories per gram.
 Protein = 4 calories per gram.
 Fat = 9 calories per gram.
What does this mean?
This means that if you looked at the
Nutrition Facts label of a product and it said
12 grams of carbohydrate, 0 grams of fat,
and 0 grams of protein per serving, you
would know that this food has about 48
calories per serving
 12 grams carbohydrate multiplied by 4
calories for each gram of carbohydrate = 48
calories
FYI
Besides carbohydrate, protein, and fat the
only other substance that provides calories
is alcohol.
Alcohol = 7 calories per gram.
Alcohol, however, is not a macronutrient
because we do not need it for survival
Why do we need
carbohydrates to survive?
 Carbohydrates are the macronutrient that we need in the largest
amounts.
 USDA, 45% - 65% of calories should come from carbohydrates.
 We need this amount of carbohydrate?
 Carbohydrates are the body’s 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, the brain, 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.
 low-glycemic carbohydrates helps keep your blood sugar steady
and makes for a more sustained energy release.
How many carbohydrates
should I consume per day?
 The amount of carbohydrates you need really depends on
your activity level and metabolism.
 For weight loss,
 Women should have two - three servings of starchy
carbohydrates from whole grains and at least one fruit or
vegetable serving each meal
 Men should have three - four servings of starchy carbs from
whole grains and at least one fruit or vegetable serving each
meal
Where are carbohydrates
found?
 Carbohydrates are found in starchy foods
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Grain
Potatoes
Fruit
Milk
Yogurt
Fiber
 A certain types of carbohydrates that our body cannot digest.
 These carbohydrates pass through the intestinal tract and
help to move waste out of the body.
 Diets that are low in fiber have been shown to cause problems
such as constipation and hemorrhoids and to increase the risk for
certain types of cancers such as colon cancer.
 Diets high in fiber
 decrease risks for heart disease
 obesity
 help lower cholesterol.
 Foods high in fiber include whole grain products, fruits, and
vegetables.
 Women need approximately 30g/day
 Men need approximately 38 to 40g/day
Why do we need protein to
survive?
USDA recommends
 10% - 35% of calories should come from
protein.
We need protein for:
 Growth (especially important for children,
teens, and pregnant women)
 Tissue repair
 Immune function
 Making essential hormones and enzymes
 Energy when carbohydrate is not available
 Preserving lean muscle mass
 They provide a longer release of energy
than carbohydrates, helping you to feel
more satisfied when you eat them.
Protein is found in:
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meats
poultry
fish
meat substitutes
cheese
milk
nuts
legumes
In smaller quantities in starchy foods and vegetables.
Why do we need fat to survive?
Although fats have received a bad
reputation for causing weight gain, some fat
is essential for survival.
According to the USDA 20% - 35% of
calories should 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
Fat is found in:
 meat
 poultry
 nuts
 milk products
 butter and margarine
 oils
 lard
 fish
grain products
salad dressing
There are three main types of
fat:
 Saturated Fat – Bad
 Trans Fat – Bad
 Unsaturated Fat – Good
 Saturated Fat and Trans Fat
 increase your risk for heart disease.
 Replacing Saturated and Trans Fat in your diet with
Unsaturated Fat decrease the risk of developing heart
disease.
Saturated Fat is found in foods
such as:
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Meat
Butter
Lard
Cream
Trans Fat is found in:
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Baked goods
Snack foods
Fried foods
Margarine
Unsaturated Fat is found in:
 Fish
 Olive oil
 Avocados
 Nuts
 Canola oil
 20-30 % of your daily calories should come from fat,
especially from good unsaturated fat found in this list.
 Women on a 1600 calorie diet = 320 to 480 calories from fat pre
day
 Men on a 2000 calorie diet = 400 to 600 calories from fat per day
Micronutrients:
Macronutrients are very important they are
not the only things that we need for
survival.
Our bodies also need water (6-8 glasses a
day) and Micronutrients.
Micronutrients are nutrients that our bodies
need in smaller amounts, and include
vitamins and minerals.
Balanced Meals
 Learning how to balance the nutrients in your meals is an
essential part of losing weight successfully
 For a diet to be truly balanced it must contain a mix of
 Carbohydrates – starch – low glycemic
 Protein – lean sources
 Fat – Mostly Unsaturated
 When you incorporate a variety of food groups into your
meals, you help stabilize your blood sugar and supply your
body with a more complete nutritional load of vitamins and
minerals.
 Eating balanced meals is clearly a great approach to longterm weight loss. And the best part?
 The rules are simple enough that you don’t have to put too
much thought into it at mealtime, nor do you need to break
out the calculator whenever you eat.
Healthy Meal Planning
Recourses
 Google Recipes
 www.food.com
 www.lowfatrecipes.com
 www.healthyrecipes.com
 www.allrecipes.com
 Cook Books & Magazines
 Buy Cook Books that include calorie count for each recipe
 “Healthy Cooking”
 “Cooking Light”
 Fitness Magazines
Meal 1
Jennie- O Turkey bacon - Protein
Ezekiel bread - Carb
Fruit – Fiber & Carb
Meal 4
Chicken breast- Protein
Brown rice- Carb
3 fish oil capsules- Fat
Meal 2
1 scoop whey protein powder - Protein
14g raw almonds - Fat
3 fish oil capsules
Meal 5
½ scoop protein powder- Protein
½ cup (measured by weight) 1% or fat free
cottage cheese
25g natural peanut butter- Fat
Meal 3
115g Shrimp- Protein
1tsp extra virgin olive oil- Fat
1 cup fibrous veggies or leafy green salad –
Fibrous Carb
Post Workout Meal
1 scoop protein powder- Protein
Any low-fat Carbohydrate to total approximately
30-32 of carbohydrate while not exceeding 160
calories - Carb
Protein
Carbohydrates
Ground beef 97% lean
Chicken Breast
Turkey Breast
99% Fat Free Ground
Turkey Jennie -0
Venison
Buffalo
Beef Flank Steak
Rib –Eye Steak
Pork Boneless center cut
Pork Tenderloin
Halibut
Flounder
Orange roughy
Haddock
Whole egg
Egg whites
Egg whites liquid
Turkey Bacon Jennie-o
lean
Salmon
Tuna
Shrimp
Protein Powder
Cottage Cheese, fat free or
1%
0 % Plain Greek Yogurt
Whey protein Powder
Whey isolate protein
powder
Oats
Oat bran
Multi grain flat bread
Cream of wheat, whole
grain
Pasta, Barilla whole Grainpenne
Granola, Bear Naked Fit
Buckwheat
Tortilla
Brown Rice
Corn
Whole grain
Tomato basil
Nature’s own 100 %
whole-wheat bread
Ezekiel sprouted bread
Tortillia
English muffin
Buns
Pita Pocket Multi Grain
Cous Cous, Lumberg Plain
Brown Rice
Squash
Pumpkin
Carrots
Yellow corn
Sweet potato
Red potato
Brown rice pasta
Red and black beans
Lentils
Peas
Shredded wheat
Brown rice
Wild rice
Pita Bread
Quinoa
Past No Yolk
Pinto and Black fat freeRefried beans
Fat
Extra Virgin Olive oil
Coconut oil
Flaxseed oil
Fish oil
Avocado
Butter
Raw Nuts
Nut Butters’ (natural)
Hempseed butter
Peanut butter
Almond butter etc
Cheese
Mozzarella
Goat cheese
Blue cheese
Mexican Blend