What Happens to the Extras?

1. What Happens to the Extras?

2. Important to think about • Everything you eat has more than one nutrient in it • Break down the cheeseburger • How you cook your food effects the composition of the food • Cooking with cast iron increases iron content • Cooking at hot temperatures may make sure vitamins or mineral more active while killing others • Condiments count toward calorie consumption

3. Important to think about • Nutrients • Carbohydrates- 4 kcals per gram • Proteins- 4kcal per gram • Fat- 9kcal per gram • Vitamins and minerals are calorie free • The harder it is to digest the food, the longer you will feel satisfied • Complex carbohydrate vs. simple carbohydrate • Complete protein vs. incomplete

4. Carbohydrates • Gets broken down to glucose for the energy, excess is stored as glycogen in the liver and in muscles • First source goes to when body needs energy • Highest amount of carbohydrates that should be consumed per day is 8oz • 1 slice of bread, 1 cup of cereal (cold), ½ cup of cooked rice, pasta or hot cereal equals 1oz.

5. Fats • Second source of body fuel • No need to eat a stick of butter • Whole foods such as meats, some fruits and vegetables, condiments and the cooking process add enough fat in the diet • Overindulging in fatty foods has the greatest effect on weight management and health conditions • Highest calorie value per gram • Is already in a simple form

6. Proteins • Whether it is taken an a supplement or in a whole food, it is used the same • When protein is broken down to amino acids, the amino acids have different functions • Protein shakes and bars tend to be an incomplete protein that are marketed toward having a specific function • i.e. body building • Highest amount of protein ever required is 6 ½ oz • Greater than average serving per meal

7. Protein • Not all of the body can use protein as a source of energy, so it is the last source • High protein diets that eliminate carbohydrates/ starches can starve parts of the brain and heart if reserves are not there

8. Too much of everything • Becomes more stored body fat no matter what nutrient • Stored body fat is not used until current glucose that was consumed, stored glycogen from the liver and muscles are used. • Use physical activity to burn calories • Consume less calories to use stores

9. Nutrients • Fat soluble vitamins are stored in fat, if there is too much stored, toxicity occurs • Can cause just as many complications as over-dosing on medication • If kidneys are working properly, water soluble vitamin are excreted through urine

10. Links to look at • www.eatright.org • Academy of Nutrition and Dietetics • www.cdc.gov • CDC • www.nutrition.gov • www.heart.org • American Heart Association

11. Contact Information • If you would like a copy of the slides or have any questions, you can email: • bowmaj@lpha.mopublic.org • Or call: • 816-324-3139

12. Closing • Thank you for you participation in the wellness challenge and hope this has all been helpful. • Keyword: • Proportions