Basic Nutrients And Metabolism Part 2

These are more notes from my weight loss class. Any misinformation is the fault of the note taker and I don’t know how to spell certain words.

Protein: we need less than we think we do. A standard portion is a stack of cards. Woman two portions a day and men 2-3 portions.
Exchange a lot of foods than meat, nuts, seeds, eggs, cheese.
Protein function: build muscles and cells. Helps our body function.
Free range meats tend to be leaner.
Marbling in a protein with extra fat.
Examples of proteins: Meats, eggs, cheese
Fats: body needs fat for lubrication. Helps keep skin and hair moisturized. Fat is required for children and their brain development. Some reports say that omega 3 fats help with old timers.
Helps with the satisfaction/ or help food taste good.
Seasons can help lean meat taste better.
Fat does help absorb certain vitamin and minerals.
Protect our bones and organs to help cushion our body.
Fat has twice as many calories per gram than protect and carbaborites.
Fat in your body is a temperature regulator.
Fat-free often means more sugar
Good fats: unsaturated fats (vegetables or plant sources)
Saturate sources fat> meat. Nuts seeds, oils.
Almonds and porticoes nuts are lower than others.
Macadamia nuts are high.

Vitamins and mineral:

Take supplements. We can’t create them on our own.
Balance diet from all food groups is the way to make sure you get need minerals and vitamins.
The body does create vitamins D with Sun exposure to the skin. Can’t wear sunscreen.
Most of the year that has little vitamin D except between May to Oct. so Utahans are deficient.
Make sure taking too much supplement. 400-600 IU is the recommended level. Maybe take a dosage every other day to not go over.
Is a supplement necessary: may just one to cover most of the nutrients.
Taking extra vitamins does is not extra good. Be cared to take too much supplement.
Water: Body weight (when not overweight) /2 = amount of water in ounces to stay hydrated.
Monitor urine color. If clear you are adequately hydrated. If more yellow you need more water.
Exercise an addition 1/oz. water when you exercise if you are sweating.
Water improves digestion and blood pressure.
Water is 70% of your body.
The body needs for long-term solutions. You get better nutrition
Clinton granola: purchased at Macey.
Body fact generated from carbs or protein.
Proteins are more difficult to digest.
If go to exercise get grain or fruit prior to exercise.
Protein can help toward muscle rebuild.
Metabolism: 3 things make
The body doing its job such as breathing living 65-70%
Energy to break down the food you eat 10%
Physical activity (varies by person) 20-30% influence increase metabolism by exercise and the food you eat.