For The Newly Motivated By: Matt Fleekop

1. For The Newly Motivated By: Matt Fleekop

2. Why Eat Healthy? You WILL: Look Better Feel Better Function Better Live Longer

3. The Basics: Macronutrients There are 3 macronutrients... -Carbohydrates – 4 calories/gram -Lipids – 9 calories/gram -Protein – 4 calories/gram Macronutrients provide energy (calories) and help maintain the structure of the human body.

4. Carbohydrates • Main Functions: • -provide us with fuel and energy to accomplish daily activities • -preserve proteins in tissues • -keep the central nervous system and red blood cells functioning • Two Types: • Simple carbohydrates • Complex carbohydrates

5. Simple Carbohydrates • - Sucrose, Fructose, Glucose, Maltose, Lactose • -Naturally occur in fruit and some vegetables. • Can be processed and used to produce other foods. These get released into the blood stream very rapidly giving us immediate energy. • Excess will be stored as fat • Eating processed simple sugars leads to diabetes, obesity, and hyperactivity

6. Sources of Simple CarbohydratesUnhealthy vs. Healthy EAT LESS EAT MORE

7. Complex Carbohydrates -Make main source of carbohydrates -Legumes -Starchy vegetables -Whole grains -Supply body with energy, fiber, vitamins, minerals, and other nutrients. These carbohydrates are not broken down and digested as quickly and easily as simple carbohydrates -Keep you feeling fuller longer

8. Sources of Complex Carbohydrates Veggies, And Lentils, And Grains OH MY! These are the healthier choices to make when eating carbohydrates. Vegetables, lentils, and whole grains are nutrient dense, pack loads of fiber to keep us feeling full longer, and will provide the right energy to get us through the day.

9. Myths About Carbohydrates Carbohydrates cause obesity, diabetes, and make us hungry FACT: Eating simple sugars instead of complex carbohydrates causes those problems. Athletes need more protein than carbohydrates FACT: Protein intake could be10-35%. Carbohydrate intake could be up to 45- 65% of their daily total calories. FACT: Our bodies need carbohydrates for energy and to function throughout the day. Just choose nutrient dense whole grains, lentils, and vegetables. Remember to stay away from the simple sugars!

10. Protein Main Functions: -Growth and maintenance of muscle, bone, and tissue -Regulate metabolism, enzymes, and hormones -Support immune system -Formation of blood cells

11. Sources of Protein -Meat, Poultry, and Fish -Eggs, Milk, and Cheese -Lentils -Nuts and Seeds -Tofu

12. Recommended Amount of Protein .8 grams/kg body mass ---150 lb (68.18 kg) person needs 55 grams of protein/day 1.2-1.8 grams/kg body mass for athletes ----150 lb athlete needs 82-123 grams of protein/day

13. Fat Main Functions: -Provide energy -Protect organs -Insulation from the cold -Transport vitamins -Suppress hunger

14. The Bad Guys:Trans Fats and Saturated Fats Trans fat and saturated fat can be your worst enemy They are each linked to: -High cholesterol -Cardiovascular disease -High blood pressure -Cancer -Obesity -Diabetes TRANS FAT SATURATED FAT

15. Sources of Trans and Saturated Fats -Fried and processed foods -Butter, cheese, whole milk, ice cream -Margarine -Red meat STAY AWAY

16. Your Fat Friends: Unsaturated Fats The healthy kind of fats you can have in your diet -Benefits: -Lower cholesterol levels -Reduce risk of cancer -Lower risk for heart disease and stroke -Reduce belly fat, aid weight loss Diets rich in healthy fats =

17. Sources of Unsaturated Fats -Oils (canola, vegetable, olive) -Seafood (salmon, tuna, herring) -Nuts and nut butters (walnuts, almonds, pecans, almond butter, peanut butter)

18. Recommended Amount of Fat • 20-30% daily calories • - Less than 10% being saturated fat

19. Building A Healthy Plate

20. Serving Suggestions

21. If You Have Questions Contact Me Nutrition tips, advice, recipes, educational information