NUTRITION Alison Escalante, B.S., CISSN, LPSN
NUTRITION • Nutrition is 90% of your results • You cannot out exercise a BAD diet • You must EAT RIGHT to be Fit For Duty
WHY IS NUTRITION IMPORTANT? Prevent Disease • Increased Energy • Enhanced Focus • Build Lean Mass • Improve Overall Health •
EVERY NUTRIENT IS VITAL Fad diets DON’T work and can • damage health long-term Only a LIFESTYLE will improve • overall health and give lasting results
FRUITS AND VEGETABLES High in antioxidants - prevent disease Eat a variety of color High in fiber - improves digestive system - lowers cholesterol - keeps you full
CARBOHYDRATES • Principle energy source • Brain requires glucose • Stabilizes blood sugar • Maintains energy level • High in fiber • Keep your grains WHOLE - eliminate white flour
PROTEIN • Cells live on enzymes • Speeds metabolism • Provides satiety • Supports lean mass • Keep it LEAN! • Eat small amounts throughout the day
HEALTHY FAT Brain is 60% fat • Energy source • Transports hormones • – hormonal health, ladies! Transports fat soluble vitamins • Stay away from trans-fats • - lowers good cholesterol - raises bad cholesterol Include un-saturated fatty acids • ESSENTIAL (must be obtained through • food): OMEGA-3!!!!
PROPER FOOD COMBINATIONS • Burn Fat • Increase Muscle Mass • Prevent Disease • Stabilize Energy • Clarity and Focus
BALANCED PLATE • BALANCE IS KEY!! • Protein • Carbohydrate • Healthy Fat • Fruit or Vegetable
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