NutritionA Big Picture Approach

September 15, 2015

Topics For Today

Hey … I think I’ll just wing it!

The slides will advance quickly …

The website URL’s and Important stuff is on the handout.

But First….

Mike Duc1978

As promised …

Since you have masteredFitness … Let’s talk about

Nutrition(big picture)

You are what you eat???

Yeah…pretty much.

What you eat has an enormous effect on: Your health,and ultimately, how long you will live.

This is NOT a “Nutrition” Course.

No “Scientific Studies” … No Macronutrients and Micronutrients …No “Magic Superfoods” … just logic and facts

My intent is to give you a BRIEF introduction…and let you take it from here.

It’s up to you to make smart NUTRITION choices …But first … You need understand the big picture

So … let’s talk

Back in the days of Black and White TV (and we were thin)

The food we all ate basically went from the farm to our dining room table … with only a short stop at the grocery store (we didn’t have supermarkets back then).

NOW a large quantity of the food we eat goes from the farm to the factory … to the supermarket … then to ourdinner table.

So….what’s the problem with the added stop at the factory?

Well, I have good news and I have bad news.

The good news: The food doesn’t spoil quickly, and we don’t have to cook

1. Processes and additives that greatly extend shelf life2. Pre-prepare our entrees and snacks so we don’t have to cook ourselves

The bad news: A lot of extra calories are added

3. In order to sell it cheaper they are learning to use food substitutes (flavorings, extenders, etc.)

4. They use cheaper “real” foods in their products

And … a lot of those extra calories added at the factory are not “healthy” calories.

These calories come from stuff that wreaks havoc on your blood chemistry and your waist line.

In other words … they can potentially set you up for long term health problems … if you eat enough of them.

High blood pressure and heart disease Diabetes and general poor health (from being overweight)

Don’t get me wrong …

There are a handful of “food manufacturers” that turn out an excellent product (healthy, nutritious, and delicious).

And, more and more companies are jumping on the healthy and nutritious bandwagon.

But for now, you have to pay close attention to what you are buying and eating.

Restaurants and Food Manufacturers are businesses

They make and sell what the customer demands …

UNFORTUNATELY … right now, that is Insanely rich foods and huge serving sizes

So they make it rich and huge, and they make it cheaply (without a lot of concern for your health).

Not poisonous … but not real good for you.

For your health. ... You need to pay attention to what you are eating.

Generally … Refuse to accept food that isn’t good for you.

There are some GOOD foods

There are some really unhealthy foods

You need to be able to tell which is which

You need to be smart about what you are putting in your mouth

Look around on this site for starters http://www.cspinet.org/index.html

And then take a peek here http://nutritiondata.self.com/

YOU need to do some homework

Learnhow to readthese things

There are some excellent manufactured foods … you need to be able to identify them.

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm

Lear how to interpret these tooMake the right choice at Subway!

http://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products

If you don’t do your homework (foot stompers):

Get 8 hours of sleep (every night…minimum)Eat Breakfast (every day)Drink Water (1/2 gallon a day … morning, noon, and night)Exercise (walk … anything is better than nothing)Eat stuff that comes from farms and orchards (V 1.0 food)Avoid food that is made in factories (pizza rolls)Eat lean proteins … fish, chicken, bison, white meat porkEspecially…. Eat nuts, berries, beans, whole grain cerealDon’t eat fried foods (high calorie and not nutritious) Avoid Sugar (the less sugar the better…empty calories)Don’t eat anything with Trans Fats … don’t eat ‘em at all

If you skip the homework … Important Numbers

2,000 Maximum Calories (Ballpark) you should consume in a day3,500 “Extra” calories will add one pound of body weight

36” When your waist size gets to 36”… start weight reduction immediately (men)

50 Calories burned while walking one mile100 Calories burned while running one mile

5% “low” percentage of Reference Daily Intakes (RDI) on a Nutrition label20% “high” percentage of Reference Daily Intakes (RDI) on a Nutrition label

4 Calories in 1 g Protein4 Calories in 1 g Carbohydrates9 Calories in 1 g Fat (Gee … over twice the calories of the other two nutrients)

Basic Nutrition is EASY!

You only have to know 2 things:

How MUCH to eat WHAT to eat

How Much to Eat

4 Foot Long, 12 Pound Aggie Hot Dog

Before you know how much to eat in a day …You first need to determine:

Is my current weight good?Or … do I need to lose some weight?

Body Mass Index is a good way to figure that out.http://www.cdc.gov/healthyweight/assessing/bmi/index.html

Choose Adult or Teen calculator

Type in height and current weight … view results

Individual daily calorie requirementsHow many calories do you need to eat each day?

Ballpark (non-dieting) answer: 2,000 calories

Get the exact numbers the easy wayhttp://www.freedieting.com/tools/calorie_calculator.htm

This site will give you calorie targets for:Maintaining your current weightLosing a little weightLosing a lot of weight

It would also be helpful to know how many calories there are in different foods.

http://www.calorieking.com/foods/

O.K. Now you know How Much …The hard part is figuring out What to eat

Donut Bacon Cheese Burger

This is what we would LIKE

Unfortunately …If this is your daily diet

You won’t live long enoughTo see your grandkids graduate from High School

These are fine forOCCASIONAL treats

What do you REALLY need to be eating?Eat What is “Nutritious” !

O.K.So…what does “nutritious” food mean?

Food that gives you the most bang (nutrients) for the buck (calories).

Calories that don’t provide nutrition are a waste.Sugar is a perfect example … minimal nutritional value.

Food is FUEL … PERIOD!It can be delicious … but remember, the primary purpose is for fuel! So … do your best to eat “high quality fuel”

Getting the most “bang for the buck” also means better performance and reliability(Go fast … Go far … Don’t break down)

1963 Chrysler Ghia Turbine Car

The Chrysler turbine engine could operate on diesel fuel, unleaded gasoline, kerosene, JP-4 jet fuel, and even vegetable oil.

Chrysler claimed "the turbine could gulp everything from peanut oil to Chanel No. 5."

The President of Mexico tested this theory by running one of the first cars—successfully—on tequila, after Chrysler engineers confirmed that the car would operate successfully.

(Some fuels worked a LOT better than others)

Your Body is like the turbine engine … It will run on almost anything

And … just like the turbineSome fuels work greatSome fuels cause poor performance and maintenance nightmares

So … what are efficient and effective fuels for the human body?

The simple answer … Version 1.0 foods.

Foods that come from trees, plants, barnyards, and the ocean.Not foods that are manufactured in factories by corporations.

Nothing wrong with corporations … but their goal is profit, not your health.

Corporate manufactured food is perfectly safe.But in general, you get more bang for the buck eating V 1.0 foods.

Big Picture Basic Rules

Fat that comes from plants is generally goodFat that comes from animals is generally NOT good

Generally … fried food is bad.

V 1.0 Food is Great Fuel … EAT THIS

fruits vegetableswhole grainslow-fat or nonfat milk products lean meats (poultry and fish)unsaturated fats and oils Food with fewer added sugars nuts and seeds legumes (dry beans)plus strong emphasis on foods high in potassium, magnesium and calcium

How much of each type of V 1.0 food you eat is important.

You need a variety of foodto get all of your vitamins and nutrients

http://www.choosemyplate.gov/teensBallpark …(we ain’t building a piano)

½ plate filled with fruits & vegetables (more veggies)

¼ + plate whole grains

- ¼ plate lean meat

A small amount of low-fat or no-fat dairy

Did you notice that the little plate DID NOT include:

PizzaDonutsFrench Fries

Well … why the heck not?

Glazed Donut … Not Poisonous … I eat one occasionally.

But not a great nutritional choice either.Remember … it’s the little things that get you.

EACH Donut260 calories14 g fat (50%)6 g saturated fat1 g Fiber12 g Sugar3 g Protein

Run = 2 ½ milesWalk = 5 Miles

3,500 “extra” calories consumed = 1 pound of weight?

Running one mile burns 100 calories?Walking 1 mile burns 50 calories?

Glazed Donut = 260 calories

To “burn off” 1 donut = run 2 ½ miles or walk 5 miles________________________________________________Eat 1 “extra” Donut a day (without exercising it off)In 14 days you will gain 1 pound.In a year you will gain 26 pounds.

Supreme Pizza420 calories / per slice26 g Fat (60%)13 g Saturated Fat2 g Fiber2 g Sugar14 g Protein

Make it at HOME!Make it HealthyMake it Nutritious

Run = 4 miles per sliceWalk = 8 miles per slice

Not poisonous either … but stay away from “manufactured” pizza

Fried Food … Bad Ju Ju

O.K. Are you starting to see the Big Picture?

Eat V 1.0 foods (whenever you can)veggies and fruitsnuts and berrieswhole grainslow-fat or no-fat dairy productssmall amounts of lean meat (chicken and fish)

Other foods are not poisonous … they just aren’t smart fuel choices

EVERY ONCE IN A WHILE … NOT ON A REGULAR BASISEat pizza, French fries, donuts, chicken fried steak, Mexican food, Blue Bell, pecan pie, etc. AND ENJOY IT!!!

If your team wins the championship and the coach throws a pizza party … go have fun and eat some manufactured pizza.

On your Birthday … eat cake AND ice cream.

On Thanksgiving … eat TWO pieces of pie (with Blue Bell on top).

But … for the most partEvery meal (and every snack)Day in and Day out … all year long

Eat the “good” stuff.

Do a little researchDo a little surfing on the Nutrition websites

In no time you will be able to easily identify the “good stuff”.

THEN you will be able to select entrees and snacks that will give you the biggest bang for the buck.

Your basic approach to eating needs to change … From

Add cheese and supersize it

To

No … the small hamburger is just fine, no fries, but add a side salad

Do you “get it”?

A decent (not perfect) diet

and moderate (not extreme) exercise

will do wonders for your health and longevity.

A cheeseburger and fries or a big bowl of ice cream every now and then won’t hurt a thing.

Do the best you can … and enjoy good health.

In Conclusion:Orthorexia Nervosa a fancy way of saying someone has a “fixation on righteous eating”

DON’T do it … no one likes an obnoxious “finicky eater”

Don’t be a “Bubba” either … Do your homework!!Do the best you can to eat right!

I suggest the “chill out and enjoy most things in moderation” approach.

The key is knowledge and MODERATION!

Questions?

Comments?

Concerns?

Did Everyone Sign the Roster?

I’ll see you in a couple of weeks.

If you eat what is “popular” … your health and appearance will be just like “everybody” else's (which ain’t good).

It’s not about looking good …It’s about living long enough to see your grandkids graduate from High School

You are what you eat … how you eat … and when you eat.