Nutrition
A 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 Duc
1978
As promised …
Since you have
mastered
Fitness … 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 our
dinner 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 life
2. Pre-prepare our entrees and snacks so we don’t have to cook ourselves
The bad news: A lot of extra calories are added
1. In order to sell it cheaper they are learning to use food substitutes (flavorings,
extenders, etc.)
2. 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
Learn
how to read
these things
There are some
excellent
manufactured foods …
you need to be able to
identify them.
http://www.fda.gov/Food/
IngredientsPackagingLabeli
ng/LabelingNutrition/ucm
274593.htm
Lear how to
interpret
these too
Make the right
choice at Subway!
http://wholegrainscouncil.o
rg/whole-grains101/identifying-wholegrain-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 pork
Especially…. Eat nuts, berries, beans, whole grain cereal
Don’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
3,500
Maximum Calories (Ballpark) you should consume in a day
“Extra” calories will add one pound of body weight
36”
When your waist size gets to 36”… start weight reduction immediately (men)
50
100
Calories burned while walking one mile
Calories burned while running one mile
5%
20%
“low” percentage of Reference Daily Intakes (RDI) on a Nutrition label
“high” percentage of Reference Daily Intakes (RDI) on a Nutrition label
4
4
9
Calories in 1 g Protein
Calories in 1 g Carbohydrates
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 requirements
How many calories do you need to eat each day?
Ballpark (non-dieting) answer: 2,000 calories
Get the exact numbers the easy way
http://www.freedieting.com/tools/calorie_calculator.htm
This site will give you calorie targets for:
Maintaining your current weight
Losing a little weight
Losing 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 enough
To see your grandkids
graduate from High School
These are fine for
OCCASIONAL 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 turbine
Some fuels work great
Some 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 good
Fat that comes from animals is generally NOT good
Generally … fried food is bad.
V 1.0 Food is Great Fuel … EAT THIS
fruits
vegetables
whole grains
low-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 food
to get all of your vitamins and nutrients
http://www.choosemyplate.gov/teens
Ballpark …
(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:
Pizza
Donuts
French Fries
Well … why the heck not?
Glazed Donut … Not Poisonous … I eat one occasionally.
EACH Donut
260 calories
14 g fat (50%)
6 g saturated fat
1 g Fiber
12 g Sugar
3 g Protein
Run = 2 ½ miles
Walk = 5 Miles
But not a great nutritional choice either.
Remember … it’s the little things that get you.
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.
Not poisonous either … but stay away from “manufactured” pizza
Supreme Pizza
420 calories / per slice
26 g Fat (60%)
13 g Saturated Fat
2 g Fiber
2 g Sugar
14 g Protein
Run = 4 miles per slice
Walk = 8 miles per slice
Make it at HOME!
Make it Healthy
Make it Nutritious
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 fruits
nuts and berries
whole grains
low-fat or no-fat dairy products
small 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 BASIS
Eat 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 part
Every meal (and every snack)
Day in and Day out … all year long
Eat the “good” stuff.
Do a little research
Do 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
Do the best you can to eat right!
your homework!!
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.