Understanding Food Composition and Nutritional Basics

by FAU CARD | Friday, Aug 18, 2023

What is food made of?

• Macronutrients

• Sugar

•Water

• Protein

• Fat

Water

• ½ Body weight in Ounces

• 3-4 20 oz bottles daily

Protein

• Protein with every meal

• 15-25%

“Bonus point” Foods:

• Fermented foods

• Gluten free/Dairy free diet

• More seafood

• Avoid artificial additives

Fats: Good fat vs bad fat

• The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats.

• Saturated and unsaturated.

• “Good” fats: olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola, and peanut oils.

• “Bad” Fats: frying, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarines.

Exercise

• Get at least 150 minutes of moderate aerobic activity

• Or 75 minutes of vigorous aerobic activity a week, or a combination activity.

• Spread out this exercise throughout the week.

• Greater amounts of exercise will provide even greater health benefits

Nutrition 101 Resources

Mayo Clinic Foods with Fiber

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

Choose My Plate

https://www.myplate.gov

Good Fat vs. Bad Fat

https://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats

Mayo Clinic: Exercise

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#

FAB 4 Smoothie

https://sheprevails.ie/fab-four-smoothie/