
Calorie (kcal)- amount of energy
needed to raise the temperature of one
gram of water by one degree Celsius.

We get calories from:
› Carbohydrates
› Fats
› Proteins
Provide 4 cal/gram
 Necessary for performance
 Recommended to get between 40- 60 % of
your total calories from carbohydrates

› (800-1200 cal based upon a 2,000 cal/day diet)

Two types:
› Simple
› Complex
Simple Carbohydrates: Nutrient that
absorbs very quickly into the blood and
provides a source of quick energy
 Easily digestible

› Caution!! Calories from refined sugars are
“empty calories” (calories with no other
benefits/nutrients) and can result in weight
gain
› Can cause blood sugar “roller coaster”
Brain on Sugar
Brain on Cocaine
GOOD!!! 
Oranges
Bananas
Raspberries
Apples
Kiwis
Blackberries
Blueberries
Melons
Peaches
Pears
Plums
Mango
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NOT SO GOOD 
 Sweetened beverages:

›
›
›
›





Juices
Soda
Teas
Coffee drinks
Cookies
Candy
Baked goods
White bread/rolls
Ice cream

Complex Carbohydrates: nutrient that is
chemically more complex and takes
longer to digest (longer lasting energy)

Mostly rich in fiber, vitamins and minerals

Will not raise the sugar levels in the blood
as quickly as simple carbohydrates.
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

Oatmeal
100% Whole Grain
Brown Rice
100% Whole Wheat
Spaghetti
Quinoa
Beans
Peas
Lentils
Kale
Spinach
Asparagus
Broccoli
Sweet Potatoes
Fiber: naturally occurring substance in
fruit, vegetables and healthy grains that
cannot be digested or absorbed by your
body
 Passes relatively intact through your
stomach, small intestine, colon and out
of your body.
 Need 25-35 grams per day for optimal
health/digestion


Helps maintain bowel health:
› Helps you maintain normal bowel movements
› Prevents against diverticular disease (small pouches in your
colon)
› Lowers risk of colon cancer

Lowers cholesterol levels:
› Lowers low-density lipoprotein, or "bad," cholesterol levels such
› May reduce blood pressure and prevent inflammation.

Helps control blood sugar levels
› Can slow the absorption of sugar and help improve blood sugar
levels

Aids in achieving healthy weight:
› Requires more chewing time/less likely to overeat
› Keeps you full for a greater amount of time
› Foods tend to be less "energy dense," = fewer calories for the
same volume of food.
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Lentils- 1c. = 15.6g
Black beans-1 c. = 15g
Lima Beans- 1c. = 13.2g
Artichokes-1 med 10.3g
Peas- 1c. =8.8g
Raspberries- 1c.= 8.0g
Blackberries-1c.= 7.6g
Whole Wheat Spaghetti1c. = 6.3g
Pear w/skin- 1 med= 5.5.g
Bran Flakes- 1c. =5.3g
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Broccoli- 1c. =5.1g
Apple w/skin- 1 med=
4.4g
Brussel Sprouts- 1c.=4.1g
Oatmeal- 1c.= 4.0g
Almonds- 1 oz (23 nuts)=
3.5g
Popcorn- 3c.=3.5g
Brown Rice- 1c.=3.5g
Strawberries- 1c.= 3.0g
Banana- 1 med= 2.1g

Fat: A source of food energy that is that is essential to maintaining a
healthy diet.
›
›

provides 9 cal/g)
We need 20%-35% of our calories from fat (400-700 cal based upon a 2000 cal diet)
Healthy Fats:
›
Unsaturated Fats: fats that are liquid at room temperature.



Monounsaturated
Polyunsaturated
Unhealthy Fats:
›
Saturated Fats: fats that are solid at room temperature (clogs the arteries, raises LDL
cholesterol)
›
Trans Fats: fats that are chemically processed to change liquid oils into solid fats.
Used to extend shelf lives in processed foods. (Look out for “hydrogenated
oil”/”partially hydrogenated” oil!!!)

Raises LDL and lowers HDL cholesterol

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To absorb vitamins A,D,E, K, and help prevent deficiencies of
these vitamins.
Adds flavor and texture
Gives the stomach a greater sense of satisfaction (end up eating
less)
Important to brain development (Omega 3’s)
Keeps skin/hair healthy
Reduces risk of heart attack (Omega 3’s)
Provides insulation/protects organs/ bones
Insulates nerve fibers to help transmit nerve impulses.
Part of cell membranes
Helps with hormone/immune function

** Eating fat doesn’t make you fat! **


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›
Excessive calories + inactivity = excess weight
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Dry, scaly skin
Hair loss
Low body weight
Cold intolerance
Bruising
Poor growth
Fatigue
Lower resistance to infection
Poor wound healing
Loss of menstruation/infertility
Olives, avocados, hazelnuts; almonds,
brazil nuts, cashews, pistachios, sesame
seeds, pumpkin seeds, olive oil, canola oil,
peanut oils, almond butter, peanut butter,
low mercury fish, flaxseed, walnuts

Meat fat, poultry skin, high-fat dairy, eggs
(yolk), butter, lard, margarine, chips, baked
goods, microwaved popcorn, vegetable
shortening
Unhealthy
Healthy

** NOTE: Fat-free foods are NOT typically a
healthier option!
› Typically fat-free options are high in sugar and
may have the same or MORE CALORIES than the
regular (better tasting) option!!!!

Protein: the building block of all the tissue in
the body including hair, nails, skin and
muscle
› Provide 4 cal/gram
› Need 10% -35% of our calories from protein
 (200-700 cal based upon a 2000 cal diet)

Protein is made up of amino acids
› Two types:
 “Non-essential amino acids”: amino acids the
body can make on its own
 “Essential Amino Acids”: amino acids that your
body must get through the diet

OMNIVORS
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VEGAN/VEGETARIAN
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Fish
Seafood
Skinless, white-meat poultry
Lean beef (including tenderloin, sirloin, eye of
round)
Skim or low-fat milk
Greek yogurt
Low-fat cheese
Eggs
Lean pork
Peas
Quinoa
Nuts/nut butters
Beans
Chickpeas
Tempeh
Tofu
Edamame
Chia seeds
Sesame/sunflower/poppy seeds
Soy Milk

American College of Sports Medicine
(ACSM) guidelines recommend 0.5 - 0.8
grams of protein per pound of body
weight
› Example:
 140lb x .5 =70g
 140lb x .8= 112g
 So, a 140 lb person would need between 70g112g of protein per day
PROS
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Promotes bone growth
Muscle growth and
repair
Cartilage
May help with weight
loss (increases satiety)
Overall skin health
Component of blood

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CONS
Weight gain
Stomach upset (gas)
Dehydration
Nutritional deficiencies
(from not eating a
variety of foods)
Heart disease (from
eating too many
unhealthy protein
sources)
Kidney problems
Bad “metallic”
breath/mouth taste

Vitamins and Minerals: Nutrients that your
body needs for growth and development.
› Vitamins: substances that are made by plants or
animals
 Two types:
 Fat Soluble: dissolve in fat and are stored by the body
(excess stored in fat cells)
 Water Soluble: dissolve in water and cannot be stored in
the body (excess is excreted in the urine)
› Minerals: elements that come from the earth, soil
and water and are absorbed by plants.

Vitamin A:
›
›
›
›
Healthy immune system
Vision
Growth and development
Skin health
 Sources: milk, eggs, fortified breakfast cereals, carrots,
cantaloupe, sweet potatoes, spinach

Vitamin D:
› Stimulates calcium absorption/helps maintain strong
bones
› May help the immune system
› May help with depression levels
 Sources: Fortified milk, Salmon, Tuna, some dairy products
 Best source= the SUN

Vitamin E
› Helps prevent against cell damage (antioxidant)
› May protect against cancer, heart disease, stroke, dementia,
liver disease
 Sources: vegetable oils, wheat germ, corn, nuts and seeds, olives,
spinach and asparagus.

Vitamin K
› Blood clotting
› Bone strength/integrity
 Sources: cabbage, cauliflower, fortified cereals, fortified oils,
spinach, kale, and other green leafy vegetables

***WARNING: more is NOT better. Since fat-soluble vitamins
are stored in fat cells, the possibility for toxic build up is
greater***

B- Complex Vitamins:
› important for
metabolism, supporting
the nervous system, skin,
liver, muscles, hair and
eyes

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
B1 Thiamine:
B2 Riboflavin:
B3 Niacin:
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folic Acid/Folate
B12 Cobalamine

Vitamin C (Ascorbic
Acid):
› Necessary for the
›
›
›
›
›
›
production and repair
of tissues
Helps heal wounds
Bone maintenance
Antioxidant
May support immune
system
Helps with iron uptake
Helps make collagen
 protein vital to skin,
tendons, ligaments and
blood vessels

B- COMPLEX VITAMINS
›
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›
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›

Peas
Broccoli
Brussels sprouts
Spinach
Potatoes
Corn
Tomatoes
Peaches
Cauliflower
Bananas
Beets
Eat from the colors of the:
RAINBOW

VITAMIN C
›
›
›
›
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›
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›
›
›
›
Oranges
Peppers
Cantaloupe
Strawberries
Broccoli
Tomatoes
Brussels sprouts
Cauliflower
Leafy greens
Squash
Potatoes
Raspberries
Blueberries
Macro Minerals
Calcium
Phosphorus
Magnesium
Sodium
potassium
Chloride
Sulfur
Trace Minerals
Iron
Manganese
Iodine
Zinc
Fluoride
Selenium
Chromium
Copper
Cobalt
 If
you are eating a
well balanced
diet, you SHOULD
be getting
enough of these
minerals
 Calcium
› Strong bones and teeth
(prevent osteoporosis)
› May help control BP
› May prevent against
some cancers
› May aid in weight loss
 Sources: milk, cheese,
yogurt, broccoli, kale,
Chinese cabbage,
fortified cereals,
juices, soy products,
Tofu
 Iron
› Helps transport oxygen
› Helps make collagen
› Helps the body resist
infection
 Sources: red meat,
fish, poultry, darkgreen leafy
vegetables, quinoa,
legumes, eggs, dried
beans

Magnesium
› Helps muscle and
nerve functions
› Helps immune system
› Keeps bones strong
› Promotes healthy
blood pressure
 Sources: tomatoes,
beet greens, beans,
artichokes, sweet
potatoes, pumpkin
seeds, peanuts, whole
grains, chocolate

Phosphorus
› Component of
DNA/RNA
› Important for cellular
reproduction
 Sources: steak ,salmon,
beans, milk, certain
cheeses

Potassium
› Electrolyte
› Necessary for water
balance
› Aids in the conversion
of glucose to
glycogen
› Regulates electrical
activity in the heart
 Sources: bananas,
whole grains, oranges,
avocado, broccoli,
green leafy vegetables

Zinc
› Helps with the
immune system
› Necessary to
synthesize DNA
› Essential for wound
healing.
› Supports healthy
growth and
development
 Sources: oysters, red
meat, poultry, seafood,
whole grains, fortified
cereals, beans, nuts,
dairy products


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
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
The average adult human body is 50-65% H20
Important part of all body functions including
digestion and elimination
Maintains electrolyte balance
Regulates body temperature
Protects your body structures and organs
Lubricates joints
Carries dissolved substances around your body
Improves physical performance
› Helps transfer oxygen to your muscles

May aid in weight loss/help you eat less.

Aim to drink ½ your
body weight in ounces
per day
Drink water every 15 min
during hot weather or
strenuous exercise
 Thirst= when 2-3% of their
body's water is lost
› Mental performance
and physical
coordination impaired
***Water content in
fruits and vegetables
count!***

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Apricot
Blueberry
Orange
Peach
Pineapple
Plum
Raspberry
Cantaloupe
Watermelon
Celery
Cucumber
Iceberg lettuce
Tomato
Zucchini
Broccoli
Green cabbage
Cauliflower
Eggplant
Spinach


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Fruit:
›
›
Boys: 2 cups
Girls: 1 ½ cups
›
›
Boys: 3 cups
Girls: 2 ½ cups
›
›
Boys: 8 oz.
(whole grains) 4
oz.
Girls: 6 oz. (whole grains) 3 oz.
›
›
Boys: 6 ½ oz.
Girls: 5 oz.
›
›
Boys: 3 cups
Girls: 3 cups
›
›
Boys: 5 tsp. (maximum)
Girls: 6 tsp. (maximum)
Vegetables:
Grains:
Meats:
Dairy:
Oils:

“Diet” or “dieting”
typically indicates a
temporary weight loss
regime that CANNOT
be sustained long term
› Many times TOO low
in calories
› Slows down the
metabolism

Calories in=Calories
out for healthy weight
maintenance
FAD diet examples
 Cabbage Soup Diet
 Lemonade diet
(Master Cleanse)
 Diet Pills
 Blood type diet
 Cookie diet
 Baby food diet
 Grapefruit diet
 Tapeworm diet
 Cotton Ball diet




Foods grown without using
synthetic fertilizers,
pesticides, growth
stimulants or antibiotics
“100 percent organic” must
contain all organic
ingredients
If the label just says
“organic,” a processed
food product can have up
to 5 percent non-organic
ingredients by weight
Organic does NOT always
=“healthy”
Foods with the highest pesticide
residues
Apples
Strawberries
Grapes
Celery
Peaches
Spinach
Sweet Bell Peppers
Kale/Collard Greens
Cucumbers
Snap Peas
Potatoes
Hot Peppers
Cherry tomato's
Blueberries