Clean Eating Academy Step 1: The Foundation

Learn the essential nutrients we need to create a healthy meal plan.

Transcript

2. Step 1: The Foundation “Without a solid foundation, you’ll have trouble creating anything of value.”
3. Step 1: The Foundation Would you allow a contractor to build your dream house without a firm foundation? It would eventually crumble to the ground.
4. Step 1: The Foundation The importance of a firm foundation is just as significant when meal planning. It makes it a healthy and sustainable plan you and your family can enjoy.
5. Step 1: The Foundation
6. Step 1: The Foundation Carbohydrates (carbs) are one of the 3 macro nutrients our bodies needs. The other two are fat and protein.
7. Step 1: The Foundation There are three types of carbs: 1.  Sugars: Examples: sucrose, fructose, 2.  Starches: Long chains of glucose molecules, which eventually get broken down into glucose in the digestive system. 3.  Fiber: Humans can not digest fiber, although the bacteria in the digestive system can make use of some of them.
8. Step 1: The Foundation Whole Vs. Refined Carbs Most people have heard of carbs being called “simple” or “complex”. I like to think of carbs as “whole” or “Refined”. Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber stripped out.
9. Step 1: The Foundation Whole Vs. Refined Carbs Examples of whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains. These foods are generally healthy.
10. Step 1: The Foundation Whole Vs. Refined Carbs Examples of refined carbs include sugar- sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others.
11. Step 1: The Foundation Whole Vs. Refined Carbs Numerous studies show that refined carbohydrate consumption is associated with health problems like obesity and type 2 diabetes.
12. Step 1: The Foundation Whole Vs. Refined Carbs Refined carbohydrate foods are usually lacking in essential nutrients. In other words, they are “empty” calories.
13. Step 1: The Foundation Whole Vs. Refined Carbs Summary: Not all carbs are created equal. Refined carbs are associated with obesity and metabolic diseases, but unprocessed carbohydrate foods are very healthy.
14. Step 1: The Foundation Protein Protein is the major building block of the human body. Its main job is to build and maintain tissue.
15. Step 1: The Foundation Protein The amount of food from the Protein Food Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.
16. Step 1: The Foundation Protein Recommended daily amounts for someone that doesn’t complete more then 30 minutes of exercise a day. Children 2-3 years old 4-8 years old 2 ounces 4 ounces Girls 9-13 years old 14-18 years old 5 ounces 5 ounces Boys 9-13 years old 14-18 years old 5 ounces 6 ½ ounces Women 19-30 years old 31-50 years old 51+ years old 5 ½ ounces 5 ounces 5 ounces Men 19-30 years old 31-50 years old 51+ years old 6 ½ ounces 6 ounces 5 ½ ounces
17. Step 1: The Foundation Fats
18. Step 1: The Foundation Types of Fat u Polyunsaturated Fats u Saturated Fats u Unsaturated Fats
19. Step 1: The Foundation Types of Fat Polyunsaturated Fats: These are the heart healthy fats our bodies need. They have been know to reduce cholesterol. This group of fat contains Omega-3 and Omega-6 fatty acids.
20. Step 1: The Foundation Types of Fat Saturated Fats: These types of fat increase your total cholesterol and LDL levels. While not unhealthy as a whole, you should limit the amount of fat you eat as they increase your risk of heart disease and diabetes.
21. Step 1: The Foundation Types of Fat Unsaturated Fats: These types of fat are mostly good for you. The liquid fats are much healthier than the solids.
22. Step 1: The Foundation Fats Trans fat is also important to mention. As a mom I try to stay away from trans fat altogether. Trans fats are liquid oils bombarded with hydrogen so they stay solid at room temperature. They’re found in many processed and fried foods.
23. Step 1: The Foundation Summary ü  You learned the 3 essential nutrients that we need in our bodies. ü  You gained knowledge of the types of carbs, fats and proteins. ü  You should be able to choose healthy carbs, fats and proteins for your meal planning. ü  You were given handouts to help you make healthier choices in carbs, fats, proteins and even snacks.