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YOU ARE WHAT YOU EAT?

Carbohydrates Main source of energy A lack of carbs leads to fatigue and loss of Na, K, and H20 (electrolyte depletion) 4 Calories per gram. YOU ARE WHAT YOU EAT?. Complex Carbohydrates. Simple carbohydrates. Whole grain products Pasta Rice Some vegetables

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YOU ARE WHAT YOU EAT?

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  1. Carbohydrates Main source of energy A lack of carbs leads to fatigue and loss of Na, K, and H20 (electrolyte depletion) 4 Calories per gram YOU ARE WHAT YOU EAT?

  2. Complex Carbohydrates Simple carbohydrates • Whole grain products • Pasta • Rice • Some vegetables • Good source of vitamins, minerals and fiber • Sugary foods • Few vitamins and minerals • High calories • Excess carbs turn into Fat Which carbs should you limit?

  3. Fat is required for absorption of fat-soluble vitamins, like A, D, E, and K. It helps us feel full when we eat, Protects our organs, Helps in development of cell membranes, and insulates our bodies. 9 calories per gram Lipids (fats)

  4. Saturated Fats Unsaturated Fats • Fatty meats • Butter • Vegetable oil • Hydrogenated foods (processed) • Dairy • Excess leads to high cholesterol and heart disease • Lean meats • Polyunsaturated (soy) • Monounsaturated (olive oil) • Low fat dairy Which fats should you limit?

  5. Crucial to building, maintaining and repairing body tissue aid in digestion and encourage a healthy immune system. Too little can cause lethargy, unhealthy hair and nails, and insufficient nutrient transport. Too much protein is stressful for the kidneys and can result in a loss of calcium. Proteins

  6. Meats Beans Nuts Dairy Products 4 calories per gram Proteins

  7. Calculating calories

  8. 1. Multiply total Carbs and Proteins by 4 2. Multiple Total Fats by 9 3. Add the results EX. How to determine Calories

  9. Try This!

  10. Complete your Dietary Intake for 24 Hours

  11. 1. Add up all the grams of Carbs, Fats, and Proteins 2. Divide that total by the total Carb intake 3. Repeat process for Fats and Proteins How to calculate % of Carbs, Fats, and Proteins to make a pie chart

  12. RDA Recommended Dietary Intake 55%

  13. 45-65 average (55%) should come from Carbohydrates • 10-35 average (22.5%) should come from Protein • 20-35 average (22.5%) should come from fats • Average teenage girl: the RDA (recommended daily allowance) is 2200 calories • Average teenage boy: RDA is 2500-3000 calories. Daily intake is approximate depending on factors such as age, gender, physical activity, etc…

  14. For Breakfast, three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayo, one five-egg omelet, a bowl of grits, three slices of French toast with powdered sugar, three chocolate chip pancakes & two cups of coffee. For lunch, Phelps drinks 1,000 calories worth of energy drinks, one pound of pasta with tomato sauce and two large ham and cheese sandwiches (with mayo) on white bread. For dinner, Phelps’ meal consists of six to eight slices of pizza, another pound of pasta with tomato sauce, and 1,000 calories of energy drinks. Phelps trains for six hours a day, six days a week swimming approximately 50 miles each week, which is over 8 miles per training day. He also weight trains for strength, endurance and flexibility. The Michael Phelps’ 12,000 Calorie “Diet”

  15. These are the foods that actually take more energy to consume/breakdown than the calories they contain.

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