Basic Nutrition

for a Healthy LifeColin Lynch

Audience: Adult Fitness Center Members

What

is

Nutr

itio

n?

• Nutrition is “the process by

which organisms take in and

utilize food material.”• A healthy diet can help

prevent disease and give

you more energy throughout the day• Check out Choosemyplate.gov

Nutr

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What does Water do for our Bodies?

• Water is in just about everything

in our bodies including organs,

cells and tissues• It regulates our body

temperature• Water helps to cushion the joints

• It helps to get rid of waste

products in the body through the

processes of perspiration and

urination

Why do we need water?• Our body loses water through

everyday activities along with

strenuous physical activities.• Small amounts of water are even

lost when you are exhaling• It is important to replenish this

water that you have lost to

prevent dehydration.• The Institute of Medicine

recommends consuming 13 cups

for men and 9 cups for women

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Dietary Fats•Fats come in all shapes and

sizes, and some are healthier

than others as well. •

Unhealthy fats include

saturated fats and trans fats

•Healthy fats include polyunsaturated and monounsaturated fats

Trans Fats• Trans fats that occur naturally

are found in some meats and

dairy products• Artificial trans fats are found

in donuts, cookies, frozen pizzas, etc

• When you consume trans fats, you increase your LDL or

“bad cholesterol”• This can lead to CHD and other diseases

Saturated Fats• Also know as solid fats

because they are literally

solid at room temperature.

• Some of these foods include

cheeses, whole milk, butter,

and ice cream• High consumption of these

fats can lead to CHD as well.

Unsaturated Fats• This is where most of your

fats should come from.• Unsaturated fats are broken

down into polyunsaturated

and monounsaturated.• Some examples are olive oil,

avocado, nuts, fish, and flax

seeds.

Healthy vs. Unhealthy Fats

Healthy

Unhealthy

How much fat should I consume?• Less than 10% of total calories

should be from Saturated fats• Try to keep trans fat consumption to almost none• For adults ages 19 and up, the

CDC recommends that 20-35%

of your total calories come from

fats in a healthy diet

Protein• Everything in the body has

protein in it.• The proteins that make up

the body are always

breaking down and that’s

where the food comes in.

• The amino acids that make

up the proteins are used to

replenish the ones that

broke down

Some sources of

protein are

chicken, eggs, beans,

and milk

How Much Proetin?• The general protein

recommendation is between 10-

35% of your daily calories.

• Men ages 19-70 should consume

about 56 grams of protein.

• Women of the same ages should

consome about 46 grams.

• “1 cup of milk has 8 grams of protein”

• “A 3-ounce piece of meat has about 21 grams of protein”

• “1 cup of dry beans has about 16 grams of

protein”• “An 8-ounce container

of yogurt has about 11 grams of protein”… That totals a males

daily recommendation!

Carbohydrates• Carbohydrates are one of the

most important nutrients that

you could consume.• Glucose is the fuel that your

body makes from carbs to

provide energy for your day.

• If not immediately used, it can

be stored in muscles and liver.

Carbs Cont’d• Carbs are found in an assortment

of items like bread, milk, cakes,

fruits, etc.• Healthier carbohydrates include

whole grain items and ones high in

fiber.

Good Carbs VS. Bad Carbs

Bad CarbsGood Carbs

How do I avoid

consuming excess sugars?

Choose water over soda and have a piece

of fruit for dessert

instead of cake or cookies

Quiz!Which is an example of an unsaturated fat?

Which of the following is false about protein?

A. They are a part of everything in the body

B. They are helpful for the body but not necessary to consume

C. Some sources include Chicken, milk, and nuts

Which of the following type of carb is most important to consume daily?

Which of the following is not true about water?

A. You can lose small amounts of water just from exhaling

B. It helps us get rid of waste products in our bodies

C. It is not used to help regulate body temperature

Refe

rence

s

http://www.cdc.gov/nutrition/everyone/index.html

http://dictionary.reference.com/browse/nutrition?s=t

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256