THE BEST OF NUTRITIONAL WELLNESS - WHAT TO EAT / WHEN TO EAT IT

1. SIX ESSENTIAL NUTIENTS AND THEIR PHYSIOLOGICAL FUNCTIONS

PROTEIN

CARBOHYDRATES

FATS

VITAMINS

MINERALS

WATER

2. DEFINITION OF METABOLISM...WHAT IS YOUR BMR?

_____kg X .9 =____ X 24 = _____BMR X _____(activity) = _____Total + BMR = _____

Additional caloric need for activity (.2 inactive ——-.5 active)

3. ENERGY BALANCE

a) energy intake=energy expenditure, body weight remains the same (energy balance)

b) energy intake>energy expenditure, body weight increases (energy surplus)

c) energy intake<energy expenditure, body weight decreases (energy deficit)

d) energy surplus of 3,500calories=1 pound of fat added to existing adipose tissue

e) energy deficit of 3,500 calories=1 pound of storage fat used or "lost"

4. WHAT TO EAT AND WHEN TO EAT IT!

5-6 mini meals instead of 2-3 large meals

Carbs in the morning, proteins in the evening

5. CALCULATING CALORIES AND GRAMS

Proteins=4cal/g Carbohydrates=4cal/g Fats=9cal/g

% of nutrients depends on goals and activity levels of eater!

Food Diary

6. MISCELLANEOUS DISCUSSION

Protein levels...25% 30% 50% ???

Glycemic index of foods...all carbs convert to sugar

Essential fatty acids (EFA)...fish oil...you need fat to burn fat

Water vs. sports drinks...Do you really need the electrolytes?

Seraton levels in brain...craving control