Video Presentation Notes

Carbohydrates:

2 types:  Simple and Complex

glycemic index - depicts food and how quick is raises sugar levels in the blood

insulin  = sugar management

Protein:

sources = fish, meat, poultry, eggs, nuts, beans

Utilized for hair and nail growth, building antibodies, muscle growth, insulin management, and skin health

Digestive system breaks down amino acids for absorption as a protein.

Fats:

Types - saturated, unsaturated, trans, monounsaturated, polyunsaturated

Decrease trans and saturated fats in the body.

Trans/saturated increase LDL levels.

Omega 6/Omega 3 ratio - 4/1 is optimal 

Cholesterol:

Two Types - HDL, LDL

HDL - good, fights off LDL levels and returns it to the liver

LDL - bad, clogs blood vessels

Diseases resulting from high cholesterol:  Heart Attack

Stroke

Peripheral Artery Disease

Vitamins:

Definition - Organic compounds that your body cannot produce on its own

Examples: B, K, A, C, E, D

Water soluble - easy movement to the blood stream and need to be replenished daily

lipid soluble - stored and harder to disperse into the blood stream 

Minerals:

Definition - non-organic compounds that your body needs that it can't produce

Examples:  Phosphorus, Iron, Calcium, Magnesium

Functions:  Muscle energy, strong bones, hemoglobin levels, and nerve function

Calorie:

Definition - Unit of energy for food

Excess calories = fat accumulation 

Fewer Calories = weight loss

Caloric Usage:  digestion, physical activity, and organ function

Food Labels:

Carbs - 50 -100 grams a day

Fats - 30 -80 grams a day

Protein - 20 - 40 grams a meal or 1/2 your body weight in protein

The less ingredients the better!

Sodium - limit additives to your food

Fats/Cholesterol - limit in your diet

Servings - how many times you can eat from the food choice

% daily values - how much of a nutrient is in the food

Five Categories:  servings, calories, % daily value, footnotes, and amount of nutrients