NUTRITION

Macronutrients

Nutrients with calories

Protein Carbohydrates Fat

Carbohydrates

Energy source for body, brain, CNS, red blood cells

Simple (sugars) Complex (starches) Cellulose (fiber)

45-65 % of total calories

Carbohydrates

High glycemic index carbs (simple carbs) GI between 70 and 100 Break down quickly and raise blood sugar levels Sources: pasta, white bread, white rice, candy, soft

drinks

Low glycemic index carbs (complex carbs) GI below 55 Break down slowly, give you long-term energy Usually contain fiber Sources: oatmeal, brown rice, apples, whole grain

bread/pasta

Fats

Brain and nervous system function

Saturated Polyunsaturated Monounsaturated

20-35% of total calories

Fats

Monounsaturated – generally liquid at room temp

Sources: olive oil, flaxseed oil, sesame seed oil, corn, peanut oil, avocados, nuts

Polyunsaturated – generally liquid even when cold

Sources: walnuts, sunflower seeds, tuna, sardines

Saturated – solids at room temperatureSources: red meat, pork, cheese, butter

Protein

Building blocks of muscle and connective tissue

Meat, eggs, yogurt and other dairy, beans, nuts, tofu

10-35 % of total caloriesAmino AcidsEssential—not manufactured by the bodyNonessential—can be made “in house”

Tryptophan

May increase serotonin and melatonin levelsHelp reduce stress, improve moodCan cause drowsiness if not well balanced

with complex carbs and protein

Poultry, peanut butter, avocado, yogurt, eggs, flaxseeds, legumes, lentils, soy, oatmeal, potatoes, bananas

Tyrosine

Nonessential amino acidBody may not manufacture it as well

when under stressNeeded to create epinephrin and

norepinephrine, neurotransmittersSources: Tofu, poultry, fish, almonds,

cottage cheese and other dairy, eggs

Omega 3 Fatty Acids

Improve brain development and cognitive function

Help brain retain synaptic “plasticity” which helps with learning and memory

Sources: nuts (especially walnuts), seeds, fatty fish like salmon and halibut, peanut butter, avocado

Carbs and Energy Levels

Meals high in carbohydrates, especially simple carbs, spike your blood sugar

What goes up must come downDramatic drop in blood sugar = afternoon

slump

Eat complex carbs (whole grain bread, brown rice, sweet potatoes) and balance them with protein

Stick to several small meals Eat breakfast

Summary

Avoid vending machine foodAvoid processed / packaged food (high in

sodium and simple carbs that make you sleepy)

Eat at regular meal and snack times and not while studying or watching TV

Learn how to cook so that you can avoid becoming dependent upon packaged food and fast food

Balance your protein, fats, and carbsThink about the best time of day to eat

certain foods

Journal 5 – Due Sunday before midnight

Submarine recipe Can be found (online, from a friend) or invented Commonly, inexpensive ingredients 7 items or less Can be prepared in a small space with simple

equipment

Analyze your recipe Good balance of lean protein, complex carbs, healthy

fats Is it better as a breakfast, lunch/dinner, or snack? Why did you include each ingredient?