Tips and Motivation for Everyone!
What is Nutrition?
Nutrition is the ways our bodies use our food
Nutrition plays a key role in how our body and mind function, which is why it's so important to keep up with!
What are Nutrients?
- Sugars: simple and quick
- Starches: complex and long
- Fiber: moves your food through you
- Glycogen: immediate energy source
= repair/building blocks
Made of Amino acids
Essential amino acids: cannot produce on your own
= energy storage
Saturated fats: BAD :( Ex. Fatty meats, butter, cheeses
Unsaturated fats: GOOD :) Ex. Fish, plant based oils, margarine
Trans fat: VERY BAD:((( added to foods for taste and texture. Ex. Fried foods/fat/fast foods
- LDL (Low-Density Lipoprotein), BAD type of cholesterol
- HDL (High Density Lipoprotein), GOOD type of cholesterol (pushes out bad cholesterol) , made in your body by exercising
= cell health and growth
- Fat-Soluble Vitamins:
Vitamin A: found in milk, yellow and orange fruits/veggies, eggs, dark greens,
Vitamin D: found in fish oils, eggs, tuna, promotes Absorbtion
Vitamin E: found in vegetables, oils, peas, nuts, whole grains, protects cells from damage
Vitamin K: leafy vegetables like spinach, kale, broccoli, healthy blood vitamin
- Water-Soluble Vitamins:
Vitamin C: in (citric) fruits, helps immune system/ general health
Calcium= supports bone health, found in leafy green veggies and dairy products
Iron= supports blood health! found in red meat
A balanced diet is eating the right amount of nutrients from each class.
Quick and Easy Tips to Get You Started!
C - Carbonated Drinks (linked to obesity, kidney damage, and certain cancers)
R - Refined Sugars (processing is a no-no!)
A - Artificial Sweeteners/Colors (abnormal sugars hurt your cells)
P - Processed Foods (lots of added sugars, fats and sodium you don't want)
Eat more F.O.O.D.
F - Fruits and Veggies (where most of your vitamins and minerals come from)
O - Organic Lean Protein (great sources of protein and not too processed)
O - Omega 3 Fatty Acids (reduce inflammation(
D - Drink Water (flushes out your system and is essential for living)
Get in some kind of Exercise at least once a Day!
Drink half you body weight in ounces of water!
Don't eat 3 meals a day, instead eat multiple little snacks throughout the day!
It keeps your metabolism fast and effective.