Nutrition for optimum health

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Nutrition for optimum health performance
http//www.youtube.com/watch?veYsappbGHNg
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Calories

• All foods are converted into calories which are
  units of energy.

• A healthy meal consists of 250-400 calories
• (depending on your body size and composition).

• A healthy snack consists of about ½ that amount
• (125-200 calories).

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Calories

• 1 gram of carbs 4 calories
• 1 gram of protein 4 calories
• 1 gram of fat 9 calories
• 1 gram of alcohol 7 calories

• A healthy meal consists of approximately
• 20-40 grams of carbohydrates (80-160 calories)
• 20-30 grams of protein (80-120 calories)
• 10-20 grams of fat (preferably unsaturated)
  (70-140 calories)
• (depending on your body size and composition)

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Foods to avoid
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pop
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pop

• High in calories
• Empty calories
• No nutritional value
• Hard on your teeth
• Damages your cells

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Fast foods
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Fast foods

• High in saturated fat
• High in sodium

• Clogs your arteries

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McDonalds 2 cheeseburger meal

• Burgers 620 calories
• Med Fries 375 calories
• Med pop 200 calories
• Total calories 1200
• Supersize 1800

Remember, a healthy meal consists of 250-400
calories At the end of the day, any left over
calories that you dont burn off (regardless of
whether they come from carbs, fat, or protein)
are converted into stored body fat. 3500 left
over calories are stored as 1 lb of body fat.
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Bad (saturated) Fats
Clog your arteries
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Empty calorie foods
Contain lots of calories with little or no
nutritional value
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Healthy eating
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Top 6 nutritional habits
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Habit 1

• Eat the right foods eat whole foods!

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Habit 2

• Eat lots of vegetables fruit

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Habit 3

• Drink lots of water

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Habit 4

• Eat balanced meals!

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• Eating a balance of carbs and protein with every
  meal and snack balances your glucose/insulin
  levels, thus helping you maintain a steady level
  of energy (helps prevent highs and lows).

• It also increases your bodys ability to access
  stored body fat for energy (helps you burn more
  fat).

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• An easy way to gage a healthy portion size is
  with your fist.
• A fist size of protein, a fist size of carbs and
  a fist size of vegetables makes a healthy meal.
• A half fist size of each makes a healthy snack.

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Habit 5

• Eat 6 times per day

3 meals
3 snacks
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• Eating smaller means more often keeps your energy
  levels up and speeds up your metabolism.

• There are many healthy options for each meal and
  snack.
• Here are a few suggestions

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Morning
Breakfast
Snack
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Afternoon
Lunch
Snack
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Night
Dinner
Snack
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Habit 6

• Eat Breakfast!!
• Breaks the fast
• Increases your metabolism
• Less likely to over eat throughout the day
• More likely to maintain healthy weight