FOUNDATIONS OF NUTRITION

PROTEIN: Structural building materials for cells / secondary fuel source

FATS: Essential for brain function, cell membranes, hormones, insulation, absorption of vitamins

CARBOHYDRATES: Primary sources of fuel

WE ARE WHAT WE EAT!

The quality of our health is contingent upon the quality of the building materials going into our bodies.

Our bodies are made up of what we eat and drink.

Fact: Our diets have changed more in the past 50 years than through all of history!

Finding: The diets humans ate for thousands of years -- until the 20th Century -- are what we are GENETICALLY DESIGNED TO EAT, DIGEST and METABOLIZE

BASIC NUTRIENTS

PROTEIN

Why We Need Protein

• Proteins are the primary building blocks that form the body’s infrastructure

• Needed for the growth and repair of all human tissues, esp. hair, skin, bones and muscles

• All hormone production and balance depends on protein

• Needed for the manufacture of antibodies and enzymes

We even need protein to THINK! All of our neurotransmitter brain chemicals are derived from protein

Protein for Weight Loss?

• High-protein / low-carb diets do produce weight loss, at least initially

- Unhealthy if high-fat protein and no good carbs (fruits, veggies & whole grain)

• Studies show protein suppresses appetite more than fats or carbs

• Digests more slowly than carbs or fats

Best News: Because protein is very slow digesting, about 20% of its calories are burned during digestion!

Protein Sources

• Protein is made of amino acids - Building blocks of the body

- The body needs 20 amino acids -- eight are “essential” – we must get them from food

• Protein is contained in both animal and plant sources

- Animal protein is considered “complete” because it contains each of the eight "essential" amino acids

- Vegetarians must eat a variety of plant food

Quality Protein Sources

 Protein Source Serving Size Approx. Grams of Protein

Eggs 2 Eggs 10-12 gm

Salmon, Tuna, White fish, Seafood (shrimp, scallops, calamari)

3-4 ounces(a deck of cards)

20-30 gm

Poultry (skinless), Lean Beef, Lamb, Lean Pork

3-4 ounces (a deck of cards)

20-30 gm

Beans and Lentils 3-4 ounces (a half cup 7-10 gm

Low-fat or Skim Milk, Low-fat Yogurt (low-sugar)

8 ounces (one cup) 8-12 gm

Low-fat Cottage Cheese 4 ounces (a half-cup) 14-15 gm

Low-fat Cheese 1 ounce 7-8 gm

Nuts - Almonds, Walnuts, Peanuts 1 ounce 5-7 gm

Soy Products – Milk / Cheese / Tofu 8 / 2 / 4 ounces 6-8 / 5-6 / 10 gm

Oatmeal (not instant); High-protein Grains 2/3 cup 4-5 gm

Peanut Butter or Almond Butter (natural) 2 tbsp. 8 gm

THE INCREDIBLE EGG!

Eggs are one of nature's most nutritious foods.

At only 70 calories each, eggs are “Nutrient Dense” - a lot of nutrition for only a few calories!

Eggs contain the highest quality protein available in any food.

Most of the fats in egg yolk are unsaturated -- the type that lowers "bad" LDL cholesterol.

New "designer" organic eggs are high in Omega-3 fats

The Best Way to Start the Day

BREAKFAST OF CHAMPIONS:• Overnight we use available protein to

rebuild our organs, muscles, bones and tissues

• By breakfast time, we need to replenish our supply

• Try to get about 10-20 grams of protein each morning

© DW GROUP, LLC 2008

A calorie is a calorie

FALSE—the body treats different kinds of calories in different ways

True or False

BASIC NUTRIENTS

CARBOHYDRATES

Myths and Facts

MYTH

Fat Makes Us Fat / All Fat is Bad

• Sugar and refined carbohydrates are more likely to make us fat.

• High Blood Sugar spikes insulin which increases fat storage.

• Good fats are essential for health.

FACT

The Truth About Carbs

Carbohydrates are Sugar!All Carbohydrates break down, through digestion, into blood sugar (glucose)

The hormone INSULIN is needed for our cells to use glucose

Carbs are the primary sources of fuel for the body

The key is how FAST they break down

"Slow" Carbs are Good, "Fast" Carbs are Bad

CARBOHYDRATE CHOICES

Also known as simple or refined carbs• Found in processed, refined foods:

- "White" Foods – Bread, Rice, Pasta- Soda- Sweetened drinks- Juices- Candy- Cakes, Cookies, Donuts- Chips, Pretzels- Desserts- Sugars, Syrups, Jams- Sweetened Cereal

Digest in 5-10 minutes

Limit "Fast-digesting" Carbs

Fast Carbs quickly convert to blood sugar

Raise the level of blood fats like Triglycerides

Cause Platelets to become unusually sticky

Reduce levels of "good" HDL Cholesterol

Trigger the release of excess Insulin

Refined "Fast" Carbohydrates are a leading cause of Heart Disease!

Sugar– 4 grams to a teaspoon

1 Packet = a teaspoon = 4 grams of sugar40 grams of carbohydrates=10 teaspoons of Sugar! 10

teaspoons of sugar per serving

BEWARE OF HIDDEN SUGAR

Sugar is also hiding in unlikely foods like: • Pasta• Bagels• Bread• White Rice

A large plain bagel contains the equivalent of about 14 teaspoons of sugar!

A 1-cup serving of pasta contains the equivalent of 10 teaspoons of sugar!

Beware of Hidden Sugar!

Food Serving Size

Carb grams

= tsp. Sugar

White Rice 1 cup 45 10½

Pasta 1 cup 40 10

Mashed Potatoes

1 cup 37 9¼

White Bread 2 slices 24 6

TOTAL Cereal 1 cup 32 8

Soda 12 oz. 39 10

Fruit Punch 12 oz. 44 10½

THE BEST CARBS!“Whole Foods” -- Fruits and Vegetables -- contain Antioxidants, Phytonutrients, Vitamins, Minerals, and key nutrients.

Fight FREE RADICALS Reduce Oxidative Damage to Cells Slow Down the Aging Process!• Reduce Risk of Heart Disease• Reduce Risk of Cancer5-a-Day is

good advice!• WHOLE FOODS WORK SYNERGISTICALLY 1+1=3 or

more

BETTER CARBOHYDRATE CHOICES

Also known as complex carbs• Tend to be found in foods

designed by Mother Nature - Most Vegetables- Fruits- Nuts and Seeds- Beans and Lentils- Whole Grain Breads- Whole Wheat Pasta- Oatmeal - Sweet Potatoes- Brown Rice

Digest in 20-45 minutes

Eat "Slow-digesting" Carbs

It's Easy to Add "Slow" Carbs

"Slow" Carbs Serving Sizes

Vegetables

Fruits

Nuts

Beans

Brown / Wild Rice

Sweet Potatoes

Oatmeal

1 cup leafy/raw; ½ cup chopped

1 fruit (apple, etc.) or 1cup pieces

1/3 cup (small handful)

½ cup cooked

½ cup cooked

1 small baked; ½ cup mashed

½ cup

"Slow-digesting" Carbs are High-Fiber

Benefits of Fiber:• Slows the digestive process• Helps stabilize blood sugar levels• Helps cleanse digestive tract

The amount of fiber in a product generally indicates how healthy it is

– a good “Whole Grain” Bread should have at least 3 grams of fiber per slice 

Slow carb foods also have Vitamins and powerful Phytonutrients that have significant Anti-Oxidant properties that help protect our cells from damage and disease

Benefits of Fiber

Helps prevent Heart Diseaselowers cholesterol

Protects against Diabetescan flatten blood glucose

levels after mealsmay limit insulin levels

Also guards against Diverticulitis Constipation ObesityWe should aim for 20-25 grams a day

OatsBarleyBeansSoy Fruits & VegetablesRye Krisps

It’s Easy to Add Vegetables!It’s Easy to Add Vegetables!

Frozen: As Good or

Better than . . . Frozen: As Good or

Better than . . . FreshFresh

They form our cell membranes or

“Border Guards”

Good Fats are Vital!

Protection

SUPER FATS

Polyunsaturated Fats Omega-3 / Fish Oil:

- Salmon, Tuna, Sardines- Soybean, Flax Seed Oils

Monounsaturated Fats Olive Oil, Peanut Oil, Peanut Butter, Nuts (Walnuts,

Almonds, Pecans, Pistachios)- Lowers LDL, Raises HDL

SUPERFATS- OMEGA-3’S

Omega-3 fatty acids• lower LDL • reduce triglyceride levels • inhibit blood clots• maintain elasticity of artery walls• stabilize arrhythmia• ease depression• improve brain function

“FISH AND FISH OIL: GOOD FOR THE HEART, THE

MOOD AND THE MIND” - Dr. Weil's Weekly Wellness Bulletin, 5/6/02

Walnuts

Salmon

Tuna

TRANS-FAT: The “UGLY” FatsTRANS-FAT: The “UGLY” Fats

"Fake" Fats: oils artificially "saturated" with hydrogen to be solidNot compatible with our body chemistryCirculates in bloodstream as a solid rather than oilRaises LDL, Lowers HDL, Causes Oxidation

Evidence suggests even one gram is too much for a healthy diet – Tufts University School of Nutrition

"Hydrogenated / Partially-hydrogenated Vegetable Oil" – Quantity of Trans Fats are now on

food Nutritional labels – Jan. 2006

The Bottom Line

Our health is in our control!

We have the Power of Choice

We can make better decisions that will have a profound and lasting effect on our good health

We can all live DYNAMICALLY WELL!