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Nutrition 101: The Basics

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Nutrition 101: The Basics

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  1. Nutrition 101: The Basics Jennifer Barnoud & Laurel Welborne

  2. Tigers Feel Great! Objectives • To identify what macronutrients are and their functions within the body • Give examples of each and how to incorporate them in the diet

  3. Icebreaker! • Name one of your healthiest nutrition related habits

  4. What is Nutrition? • Is it simply knowing an apple is more nutritious than a brownie? • Is it eating “bland, tasteless” foods? • Is it a way to satisfy a hunger?

  5. What is nutrition • It is providing the proper nourishment of nutrients to your body allowing for proper growth and development.

  6. What is the point? • Give you energy & nutrients • Satisfy hunger NOT… • Satisfy stress, depression, or boredom

  7. Food is Your Fuel…What are You Running On?

  8. What is in our “gasoline”?

  9. What is in our food? • Carbohydrates • 4 calories per gram • Protein • 4 calories per gram • Fat • 9 calories per gram • Alcohol • 7 calories per gram

  10. Carbohydrates • 50-60% of calories • Purpose: • Provide the body with energy • Preferred energy source • Types: • Simple • Complex

  11. Simple Carbohydrates • Easily broken down • Provides quick energy • Excess converted to fat for storage

  12. Complex Carbohydrates • Broken down more slowly • More fiber • Broken down slowly = fuller longer = longer satiated • Majority of carbohydrates in the diet should be complex

  13. Complex Carbohydrates • Examples: • 1 slice whole-grain bread • 1 cup whole grain cereal • ½ cup cooked pasta or rice

  14. Carbohydrate Tips • They are not “bad” • In fact, about 50% of calories in your diet should come from carbs • Make sure to choose whole grain products • Limit refined sugars found in soft drinks, candy, processed foods

  15. Protein • 15-20% • Purpose: • Promotes muscle and connective tissue growth; • Formation of antibodies to strengthen immune system • Foundation of hormones, enzymes, and blood cells • Found in: • meats, poultry, and fish • beans and peas • tofu • eggs • nuts and seeds • milk & dairy products

  16. Protein Tips • Choose leaner meats • Substitute ground turkey or chicken for beef • Get hooked on fish! Eat fish twice a week for a great source of protein! • Include a protein at every meal to curb feelings of hunger

  17. Fat—I can actually eat fat? • 20-30% of calories • Purpose: • Essential for absorption of some vitamins • Protects body organs • Brain development and function • Types • Saturated • Unsaturated

  18. Saturated Fats • Solid at room temperature • White, visible fat found in meats • Dairy products • Whole milk • Butter • Cream • Hard cheeses • Coconut and palm oils

  19. Trans Fats • Partially hydrogenated oils • Beware of labels advertising “no trans fat” • Can actually have up to .4999 g / serving

  20. Unsaturated fats • “Heart Healthy” fats • Liquid at room temperature • Examples: • Olive and canola oil • Nuts/nut butters • Fish oils • Avocado

  21. Unsaturated Fats Polyunsaturated Monounsaturated • Reduce bad cholesterol • Omega-3’s found in fish • Lowers risk of heart attack • Omega-6’s found in sunflower/safflower oils • Reduce risk of cardiovascular disease • Found in: • Plant based foods & oils • Fish • Seeds & Nuts • Reduce bad cholesterol • Raise good cholesterol- HDL • Found in: • Nuts • Avocados • Olives/ Olive oil

  22. Fat Tips • Choose olive oil when cooking versus butter • Choose low-fat or fat-free alternatives • Avoid fried foods and bake or grill instead • Substitute applesauce or plain yogurt for oil when baking

  23. Beverages • Don’t forget about liquid calories! • Beware of beverages with added sugars • Gatorade, energy drinks, soda, mixed drinks, sweetened coffees, even juices and vitamin waters • Stay hydrated! • It can help keep you feeling fuller longer

  24. Questions?