Journal

 Your task:
 Write in your journal everything you ate for
breakfast today?
 Next:
 Write down exactly what you would eat if you
were trying to eat a healthy breakfast
Nutrition

Chapter 3
Back to Basics

What’s a nutrient?
6 Types of Nutrients
1. Proteins
 4 calories per gram
 Meat, Beans, etc.
2. Carbohydrates
 4 calories per gram
 Fruits, Veggies, Grains
3. Fats
 9 calories per gram
 Good fats- high in LDLs; avocado, nuts
 Bad fats- high in HDLs; animal fats (dairy, red meat)
4. Vitamins
5. Minerals
6. Water
Proteins

 Building block for

muscle
 Amino Acids- basic
building blocks (22)
 Essential Amino Acids-
come directly from food
 Complete Proteins-
contain all the amino
acids (animal proteins)
Carbohydrates

 Functions:
 Energy
 Protein breakdown
 Protection against toxins
 Simple vs. Complex
Fats
 Chain of fatty acids
 Function:
 Saturated vs. Unsaturated Fats
 Function
 Growth and repair
 Maintaining body temp
 Cushioning vital organs
 Skin texture
 Manufacture of hormones
 Cholesterol
Journal Evaluation

 Identify the three macronutrients present

in each breakfast (actual/ideal)
Initial Food Log

 Record every meal and snack

10 Components of
Good Nutrition
1. Variety

 “Eat a rainbow everyday”

2. Ideal Weight

 1 ounce of prevention is worth a pound of

cure
3. Exercise

 Raises metabolism
 Regulates appetite
4. Fiber in your diet

 25-30 grams a day

 Satiation
 Digestion
 Prevention of disease
 Sources:
 Fruits/veggies
 Beans
 Whole grains
5. Minimize Sugar intake

 Fat Storage
 Diabetes
6. Eat Less Sodium

 Highly prevalent in processed foods

 Generally not a salt shaker issue
 Most Americans eat too much
 7000 mg vs. 1100-3300 mg recommended
7. Eat Less Fat

 Less than 30% of one’s calories

 Prevention of Arteriosclerosis,
Hypertension
8. Avoid Alcohol and
Smoking
 Negative nutritional value of Alcohol
 Social, Emotional problems with drinking
 Smoking = Lung Cancer/Emphysema
 Addiction
9. Drink Plenty of Water

 Body is 60-70% water

 Hunger response vs.
Thirst Response
 Regulation of Appetite; 0
calories or chemicals
 Aid to the Digestive
System
 Hydration and Sport
Performance
10. Avoid “Stress Eating”

 Addictive
patterns
 Food as
Medication
 Food will not
make us happy
 Bad food
decisions
Role of Vitamins
and Minerals
Vitamins

 Organic substances that regulate and

coordinate function
 Come from your food; especially raw
foods
 Water Soluble: C and B
 Fat Soluble: A, D, K, and E
Minerals

 Inorganic substances
 Form bones, teeth, and blood cells
 Regulate fluids and chemical reactions
 Cannot be manufactured; must be eaten
Supplements?

 May be helpful, but not a substitute

 Safety net
 Multi-Vitamin
 Fish Oil
 Creatine, etc.
Benefits of Vitamins

 Vitamin C, E, and A
 Antioxidants – cancer prevention
 Vitamin D
 Bone growth
 Vitamin B
 PMS, asthma, Energy
Enriched and Fortified
Additives & Preservatives
Diets