Basic Nutrition 101

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Basic Nutrition 101

• By Lori Saiia
• Intended Audience First time clients
• Anyone wanting a refresher course on nutrition
  information

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Climbing Back
To Solid Nutrition
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Carbs make you fat!
Then what SHOULD I eat?
All fats are bad?
Too much protein is bad?
Confused by all the diet tips and exaggerated
claims?
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What REALLY Works?
DIET

Exercise
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The BIG 3
Proteins
Fats
Carbohydrates
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Proteins

• Builds all cells in body
• Makes red blood cells
• Repairs body tissue, forms antibodies, produces
  enzymes and hormones
• Recommended 15 20 of total daily calories

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Sources of Protein

• Fish (salmon, tuna, mackerel)
• Skinless, white meat poultry
• Eggs (limit yolks to one per day)
• Lean Beef
• Low-fat or fat-free diary
• Legumes (beans, peas, lentils)

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Carbohydrates

• Major fuel for brain and nervous system
• Two types of carbohydrates
• simple and complex
• Recommended carbohydrate 55 - 60 of total
  caloric intake

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Sources of Carbohydrates

• Whole grains (oats, whole wheat,
• brown rice)
• Fruits (limit dried fruits)
• Vegetables (all kinds!)

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Fats

• Most concentrated form of energy
• Essential to health
• Provides energy, supports growth
• Carries fat-soluble vitamins
• Recommended 15-25 of total caloric intake
• Limit saturated and trans fats to 10 or less!

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Sources of Fats

• Polyunsaturated corn, soybean,
• sunflower fish oils
• Monounsaturated vegetable,
• olive, canola oils
• Saturated (primarily animal products) beef,
  pork, whole diary
• Trans-fats (AVOID THESE) margarine,
  shortening, hydrogenated products

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Remember to add
FIBER

• Found in complex carbohydrates
• Fiber cannot be digested
• Recommended Fiber intake 25 35 grams per day

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Always strive for a
Well Rounded Diet
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Supplying Energy

• Protein 4 cals per gram
• Carbohydrate 4 cals per gram
• Fats 9 cals per gram
• Alcohol 7 cals per gram

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Portion Control

• Serving Size
• Fruits
• Vegetables
• Grains

• 1 medium piece or ½ cup
• 1 cup raw leafy, ½ cup cooked
• ½ cup cooked rice/pasta/cereal
• 1 slice bread

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Some Simple Ideas

• Eat whole foods
• Increase Vegetables
• Limit Saturated and Trans Fats
• Space your meals throughout the day

• Limit Processed foods
• Add more color to your plate
• Add omega 3 fats
• Try for 3 smaller meals and 2 small snacks

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Thank you !