Jump into ShapeJump into ShapeNutrition 101Nutrition 101

Essential NutrientsEssential Nutrients

Carbohydrates Protein Fat Vitamins Minerals Water

CarbohydratesCarbohydrates

Carbohydrates role in Carbohydrates role in body: body:

Fuel for brain, lungs, Fuel for brain, lungs, heart.heart.

4 kcal/ gram4 kcal/ gram

Roles ProteinRoles Protein

Provides essential amino Provides essential amino acidsacids

Rebuilds muscle massRebuilds muscle mass4 kcal/ gram4 kcal/ gram

ROLES OF FATROLES OF FAT

Cushions organs and Cushions organs and nervesnerves

Provides essential fatty Provides essential fatty acidsacids

Helps maintain body Helps maintain body temperature temperature

9 kcal/ gram9 kcal/ gram

Grains (Starches)– Approx. 80 calories Grains (Starches)– Approx. 80 calories per serving.per serving.

B vitamins, iron, zinc and fiberEat at least 3 servings of whole-grains

daily1 serving = 1 oz equivalent

1 slice whole grain bread½ bagel, English muffin, burger bun1 cup dry cereal½ cup cooked oatmeal, grits, cream of wheat½ cup starchy vegetables (corn, potatoes/sweet

potatoes, peas, dried beans, lima beans, plantains, winter squashes)

Vegetables – 25 calories per servingVegetables – 25 calories per serving

Vitamins A & C, folic acid and fiber

Consume 1.5 – 2.5 cups daily 1 serving = ½ c cooked

vegetables or 1 c raw Aim to make ½ your plate full of

vegetables and eat these first

Fruits – 60 calories per servingFruits – 60 calories per serving

Vitamins A & C, folic acid and fiberAt least 2 servings dailyGo easy on fruit juices1 serving = 1 small piece of

fruit, ½ piece of large fruit, ¾ c berries, ¼ c dried fruit

Milk and Yogurt – get your calcium-rich Milk and Yogurt – get your calcium-rich foodsfoods

Protein, calcium, and Vit DChoose low-fat or fat-free Consume 2-3 cups daily

Calories Fat

Whole 150 8

2 % 120 5

Fat-free /1%

90-110 0-3

Meats and Beans – go lean with proteinMeats and Beans – go lean with protein

Protein, iron and zinc Choose low-fat or lean meats and

poultry Bake it, broil it, or grill it Choose fish, beans, nuts and seeds 5-6 oz daily

Calories per oz. Fat (g)

Very Lean 35 0-1

Lean 55 3

Medium Fat 75 5

High Fat 100 8

Fats and Oils- 45 calories per servingFats and Oils- 45 calories per serving

Choose monounsaturated and polyunsaturated fats

Limit saturated fat1 serving = 1 tsp regular or

1 Tbsp lite Examples of “good fats”:

Olives/olive oilAvocadosNutsCanola oilFish

Sugars and SweetsSugars and Sweets

Choose and prepare foods and beverages with little added sugars or caloric sweeteners

SaltSalt

Choose and prepare foods with little salt

Keep sodium intake less than 2,400 mg daily

Controlling Calories by Controlling Controlling Calories by Controlling Portion SizesPortion Sizes

Control portion sizes Portion Control guidance: Palm of hand Deck of cards Fist size

Photos provided by Publications & Creative Services, Baylor College of Medicine, Houston, Texas.

AlcoholAlcohol

If one chooses to drink alcohol, consume it in moderationNo more than 1 drink

per day for womenNo more than 2 drinks

per day for men

WaterWater

Between 40 and 60% of your body should be made up of water to keep everything functioning properly

Aim for minimum 64 oz per day

While exercising you should drink water at least every 15-20 minutes

Calorie CalculationsCalorie Calculations

1 lb of fat = 3,500 caloriesTarget should be .5 to 2 lbs of

weight loss per weekApproximately 250 to 1,000

calorie deficit per dayWomen never < 1,200 kcals

daily Men never <1,500 kcals

daily

Weight Loss TipsWeight Loss Tips Resist eating while watching TV Eat slowly Eat 5 to 6 small meals per day

(eating every 3 hours or so) Keep junk food out of sight Place healthy snacks in clear

view Increase exercise Decrease intake of foods with

little or no nutritional value (fats, sweets, sodas, alcohol)

Increase fiber intake

Oh How Quickly They Add Up…..Oh How Quickly They Add Up…..Whopper 710 kcalsLarge Fries 500 kcalsLarge Soda 330 kcals

Total: 1,540 kcals

Double Whopper with Cheese 1,070 kcalsKing Size Fries 600 kcalsKing Size Soda 430 kcals

Total: 2,100 kcals

You would have to run (at 5 mph [12 min/mile pace]) for 3 ½ hours to burn 2,000 kcals!!

Don’t like to run, you would have to spend almost 5 hours on the stationary bike!!

In case the regular size is not enough for you…

But Look How Far They Can Be Stretched…But Look How Far They Can Be Stretched…

Chicken sandwich on light bread 280 kcalsApple (2 ½” diam) 70 kcalsSkim Milk (1 pint) 90 kcalsTotal 440 kcals

Craving something sweet?

2 Oreo cookies 110 kcalsTotal 550 kcals

For those not quite sure what 2 cookies look like……

Questions???