1. FOUNDATIONS OF NUTRITION
CARBOHYDRATES:
Primary sources of fuel
FATS:
Essential for brain function, cell
membranes, hormones, insulation, a
bsorption of vitamins
PROTEIN:
Structural building
materials for cells /
secondary fuel source

2. WE ARE WHAT WE EAT!
Our bodies are
made up of what
we eat and drink.
The quality of our health is contingent
upon the quality of the building
materials going into our bodies.

3. Fact: Our diets have changed more in
the past 50 years than through all of
history!
Finding: The diets humans ate for
thousands of years -- until the 20th
Century -- are what we are GENETICALLY
DESIGNED TO EAT, DIGEST and
METABOLIZE

4. BASIC NUTRIENTS
PROTEIN

5. Why We Need Protein
• Proteins are the primary building blocks that
form the body’s infrastructure
• Needed for the growth and repair of all
human tissues, esp. hair, skin, bones and
muscles
• All hormone production and balance depends
on protein
• Needed for the manufacture of antibodies
and enzymes
We even need protein to THINK!
All of our neurotransmitter brain
chemicals are derived from protein

6. Protein for Weight Loss?
• High-protein / low-carb diets do produce
weight loss, at least initially
- Unhealthy if high-fat protein and no good carbs (fruits, veggies & whole
grain)
• Studies show protein suppresses
appetite more than fats or carbs
• Digests more slowly than carbs or fats
Best News: Because protein is very slow
digesting, about 20% of its calories are burned
during digestion!

7. Protein Sources
• Protein is made of amino acids
- Building blocks of the body
- The body needs 20 amino acids -- eight
are “essential” – we must get them from
food
• Protein is contained in both animal and plant
sources
- Animal protein is considered “complete”
because it contains each of the eight
"essential" amino acids
- Vegetarians must eat a variety of plant
food

8. Quality Protein Sources
Protein Source Serving Size Approx. Grams of
Protein
Eggs 2 Eggs 10-12 gm
Salmon, Tuna, White fish, Seafood (shrimp, 3-4 ounces 20-30 gm
scallops, calamari) (a deck of cards)
Poultry (skinless), Lean Beef, Lamb, Lean 3-4 ounces (a deck of 20-30 gm
Pork cards)
Beans and Lentils 3-4 ounces (a half cup 7-10 gm
Low-fat or Skim Milk, Low-fat Yogurt (low- 8 ounces (one cup) 8-12 gm
sugar)
Low-fat Cottage Cheese 4 ounces (a half-cup) 14-15 gm
Low-fat Cheese 1 ounce 7-8 gm
Nuts - Almonds, Walnuts, Peanuts 1 ounce 5-7 gm
Soy Products – Milk / Cheese / Tofu 8 / 2 / 4 ounces 6-8 / 5-6 / 10 gm
Oatmeal (not instant); High-protein Grains 2/3 cup 4-5 gm
Peanut Butter or Almond Butter (natural) 2 tbsp. 8 gm

9. THE INCREDIBLE EGG!
Eggs are one of nature's most nutritious
foods.
At only 70 calories each, eggs are
“Nutrient Dense” - a lot of nutrition for
only a few calories!
Eggs contain the highest quality protein
available in any food.
Most of the fats in egg yolk are
unsaturated -- the type that lowers "bad"
LDL cholesterol.
New "designer" organic eggs are high in
Omega-3 fats

10. The Best Way to Start the Day
BREAKFAST OF CHAMPIONS:
• Overnight we use available protein to
rebuild our organs, muscles, bones
and tissues
• By breakfast time, we need to
replenish our supply
• Try to get about 10-20 grams of
protein each morning

11. True or False
A calorie is a calorie
FALSE—the body treats
different kinds of calories in
different ways
© DW GROUP, LLC 2008

12. BASIC NUTRIENTS
CARBOHYDRATES

13. Myths and Facts
MYTH
•Sugar and refined
carbohydrates are
more likely to make
Fat Makes us fat.
Us Fat / All •High Blood Sugar
Fat is Bad spikes insulin which
increases fat storage.
•Good fats are
essential for health.

14. The Truth About Carbs
Carbohydrates are Sugar!
All Carbohydrates break down, through
digestion, into blood sugar (glucose)
The hormone INSULIN is needed for our
cells to use glucose
Carbs are the primary sources of fuel for
the body
The key is how FAST they break down
"Slow" Carbs are Good, "Fast" Carbs
are Bad

15. CARBOHYDRATE CHOICES
Limit "Fast-digesting" Carbs
Also known as simple or refined carbs
• Found in processed, refined foods:
- "White" Foods – Bread, Rice, Pasta
- Soda
- Sweetened drinks
- Juices
- Candy
- Cakes, Cookies, Donuts
- Chips, Pretzels
- Desserts
- Sugars, Syrups, Jams
- Sweetened Cereal
Digest in 5-10
minutes

16. Refined "Fast"
Carbohydrates are a
leading cause of
Heart Disease!
Fast Carbs quickly convert to blood sugar
Raise the level of blood fats like Triglycerides
Cause Platelets to become unusually sticky
Reduce levels of "good" HDL Cholesterol
Trigger the release of excess Insulin

17. Sugar– 4 grams to a teaspoon
1 Packet = a teaspoon = 4
grams of sugar
40 grams of carbohydrates=
10 teaspoons of Sugar! 10
teaspoons
of sugar per
serving

19. BEWARE OF HIDDEN SUGAR
Sugar is also hiding in unlikely foods like:
• Pasta
• Bagels
• Bread
• White Rice
A large plain bagel contains
the equivalent of about
14 teaspoons of sugar!
A 1-cup serving of pasta
contains the equivalent of
10 teaspoons of sugar!

20. Beware of Hidden Sugar!
Food Serving Carb = tsp. Sugar
Size grams
White Rice 1 cup 45 10½
Pasta 1 cup 40 10
Mashed 1 cup 37 9¼
Potatoes
White Bread 2 slices 24 6
TOTAL Cereal 1 cup 32 8
Soda 12 oz. 39 10
Fruit Punch 12 oz. 44 10½

21. THE BEST CARBS!
―Whole Foods‖ -- Fruits and Vegetables --
contain Antioxidants, Phytonutrients,
Vitamins, Minerals, and key nutrients.
 Fight FREE RADICALS
 Reduce Oxidative Damage to Cells
 Slow Down the Aging Process!
• Reduce Risk of Heart Disease
• Reduce Risk of Cancer
5-a-Day is
good advice!
• WHOLE FOODS WORK SYNERGISTICALLY 1+1=3 or
more

22. BETTER CARBOHYDRATE CHOICES
Eat "Slow-digesting" Carbs
Also known as complex carbs
• Tend to be found in foods
designed by Mother Nature
- Most Vegetables
- Fruits
- Nuts and Seeds
- Beans and Lentils
- Whole Grain Breads
- Whole Wheat Pasta
- Oatmeal
- Sweet Potatoes
- Brown Rice
Digest in 20-45
minutes

23. It's Easy to Add "Slow" Carbs
"Slow" Carbs Serving Sizes
Vegetables 1 cup leafy/raw; ½ cup chopped
Fruits 1 fruit (apple, etc.) or 1cup pieces
Nuts 1/3 cup (small handful)
Beans ½ cup cooked
Brown / Wild Rice ½ cup cooked
Sweet Potatoes 1 small baked; ½ cup mashed
Oatmeal ½ cup

24. "Slow-digesting" Carbs are High-Fiber
Benefits of Fiber:
• Slows the digestive process
• Helps stabilize blood sugar levels
• Helps cleanse digestive tract
The amount of fiber in a product
generally indicates how healthy it is
– a good “Whole Grain” Bread should
have at least 3 grams of fiber per
slice
Slow carb foods also have Vitamins and
powerful Phytonutrients that have
significant Anti-Oxidant properties that
help protect our cells from damage and
disease

25. Benefits of Fiber
Helps prevent Heart Disease
 lowers cholesterol
Protects against Diabetes
 can flatten blood glucose
levels after meals
 may limit insulin levels Oats
Also guards against Barley
 Diverticulitis Beans
 Constipation
 Obesity
Soy
We should aim for 20-25 grams a day Fruits &
Vegetables
Rye Krisps

26. It’s Easy to Add Vegetables!
Frozen: As Good or
Better than . . . Fresh

27. Good Fats are Vital!
They form our cell membranes or
“Border Guards”
Protection

28. SUPER FATS
Monounsaturated Fats
Olive Oil, Peanut Oil, Peanut Butter, Nuts (Walnuts,
Almonds, Pecans, Pistachios)
- Lowers LDL, Raises HDL
Polyunsaturated Fats
Omega-3 / Fish Oil:
- Salmon, Tuna, Sardines
- Soybean, Flax Seed Oils

29. SUPERFATS- OMEGA-3’S
“FISH AND FISH OIL: GOOD FOR THE HEART, THE
MOOD AND THE MIND” - Dr. Weil's Weekly Wellness
Bulletin, 5/6/02
Omega-3 fatty acids Salmon
• lower LDL
• reduce triglyceride levels
• inhibit blood clots
• maintain elasticity of artery walls
• stabilize arrhythmia
• ease depression
• improve brain function
Walnuts Tuna

30. TRANS-FAT: The “UGLY” Fats
"Hydrogenated / Partially-hydrogenated
Vegetable Oil"
– Quantity of Trans Fats are now on
food Nutritional labels – Jan. 2006
"Fake" Fats: oils artificially "saturated" with
hydrogen to be solid
Not compatible with our body chemistry
Circulates in bloodstream as a solid rather
than oil
Raises LDL, Lowers HDL, Causes
Oxidation
Evidence suggests even one gram is too
much for a healthy diet – Tufts University School of
Nutrition

31. The Bottom Line
 Our health is in our control!
 We have the Power of Choice
 We can make better decisions that will have
a profound and lasting effect on our good
health
We can all live
DYNAMICALLY WELL!