Max Sherman of MXFTNSS talks about the importance of nutrition.

1. NUTRITION 101
Registered Dietitian Mary Gross
Max Sherman

2. PREFACE
 This information is the basic principles of nutrition and might not
apply to those with intestinal issues or diseases.
 It’s general information and more personal type questions can be
asked after the presentation or you can schedule a time to meet
with Mary or another registered dietitian.

3. OBJECTIVES
 To debunk any myths that are out there about nutrition
 To help clarify a very complex and confusing subject
 Answer questions about things you have heard that you want
validated or debunked
 Give you the power and knowledge of nutrition to lead a healthier
lifestyle and make more informed decisions about food

4. TOPICS
 Carbohydrates
 Proteins
 Fats
 Calories
 Reading Labels
 Supplements
 Misconceptions
 Quick Tips
 Questions

5. CARBOHYDRATES
 Body’s #1 Source of Energy  Food Sources
 Pastas
 4 kcal/g= 4 calories per
 Breads
gram of carbs
 Fruit
 10g of Carbs = 40 calories
 Vegetables
 Should be 50-55% of your  Rice
caloric intake  Grains
 2000 calorie diet  Legumes/Beans
 1000 calories from carbs
 BE CAREFUL CARBS ON
LABEL CAN BE SUGARS,
YOU WANT FIBER!

6. PROTEINS
 Body’s #2 source of energy  Food Sources
 Chicken
 4 kcal/g = 4 calories per
 Pork/Turkey
gram of protein
 Beef
 10 g of protein = 40 calories
 Legumes/Nuts
 Should be 30-35% of caloric  Milk/Cheese
intake  Fish
 2000 calorie diet  Eggs
 1000 calories Carbs
 600 calories Protein
 BE CAREFUL YOUR BODY
 Builds/Maintains muscles WILL BREAKDOWN
MUSCLE FOR ENERGY IF
YOU DON’T EAT ENOUGH
CARBS

7. FATS
 Body’s preferred source of  Food sources
energy
 Meat
 9 kcal/g = 9 calories per gram
 Milk
of fat
 Nuts
 10 g of fat= 90 calories
 Oils
 Should be 10-15% of your
caloric intake  Butter
 2000 calorie diet
 1000 calories Carbs  BE CAREFUL YOUR BODY
 600 calories Proteins
WILL NOT USE STORED
 400 calories Fats
FAT IF YOU INGEST TOO
 Body needs fat to transport
MUCH FAT
proteins

8. CALORIES
 It’s what gives your body energy. The reaction of breaking down
the components gives you energy, but also requires energy.
 If you take in more than you expend, you will gain weight. If you
take in less than you expend you will lose weight.
 Empty Calories
 Calories that don’t have much in terms of vitamins, minerals, or nutrients.
 Will eat more of these because it takes more of these to fill up the stomach.
 “Quality” Calories
 Ones that will make you feel satiated or full faster because they have more
vitamins, minerals, and nutrients.
 Eat efficiently
 Eat more quality calories, and you will end up taking in fewer therefore lose
weight!

9. EATING EFFICIENTLY

10. Reading Labels
(1) Serving sizes are going to be different in terms of grams.
Also, one package isn’t necessarily 1 serving
(2) Calories are not final, see how many servings per
container. Also be aware of calories from fat.
(3) Look at how the Total Fat is broken down. You want poly or
mono unsaturated fat.
(4) Carbs are good, but you want to see where most of your
carbs are coming from. 31 grams of carbs is good, and
only 5 of those grams come sugar. BE CAREFUL with too
much sugar.
(1) Also look at vitamins and minerals, this could help
you decide between which product you decide to
buy.
(5) Daily Values are a quick way to decide which product, but
don’t forget about serving size! 5% is low, 20% is high.

11. WHICH PRODUCT WOULD YOU CHOOSE?
Non-fat milk Low-fat milk

12. SUPPLEMENTS
Protein Others
 Excess protein turn is stored  Unless prescribed by a
as fat. doctor or diagnosed with a
 Excess protein can also strain
your kidneys
deficiency vitamin or mineral
supplements add a very
 Purity can not be tested
small percentage.
 It may say 40g of protein on
container, but there is no way to  Some vitamins and minerals
test it.
have a level of toxicity
 No FDA approval
 You can get these vitamins
 Type of protein doesn’t matter
and minerals in mostly plant
 Broken down into amino acids
and reconstructed to what body food and some animal food.
needs

13. MISCONCEPTIONS
 Eating at night is unhealthy no matter what you eat
 False: As long you as expend more calories than you take in it doesn’t matter
when you take the calories in. Also, people tend to make poor choices at
night, which leads to extra calorie intake.
 It is always better to eat wheat or whole grain rather than
processed
 False: If it’s a choice between the two, yes. If it’s a choice between
processed or white pasta and nothing to eat or a pizza, eat the white pasta.
 Less calories=healthier!
 True/False: You can eat 1500 calories of M&M’s and still lose weight if you
are burning 2000 calories. It’s about what’s in those calories.
 My body is “craving” chocolate
 Sorry chocolate fans, although chocolate can give you some vitamins and
minerals, your body’s craving for chocolate means it wants sugar. Carbs are
broken down into sugar, so that’s what your body wants, carbs, not straight
sugar.

14. QUICK TIPS
 Variety
 Don’t just eat the same “healthy” thing all the time. You are just getting the same
nutrients, vitamins, and minerals and not the other ones you need as well.
 Don’t do DIETS!!
 It’s a crash course, change your lifestyle slowly and it will be easier and more likely
that you will stick with it.
 If you Plan for 5 meals a day (3 main, 2 snacks) and 7 days a week, that’s 35
meals a week. Aim for 30 out of those 35 to be “healthy”. That’s one day you can
scrap and eat poorly and still be on track.
 Sleep!
 Not always an easy thing for parents or hard workers, but your body repairs
itself, builds muscle, and burns calories while you sleep. Plus if you stay up your
body needs more calories to keep working, this is when you usually make poor
food choices.
 Training
 Have to do some exercise, not just for your weight, for your heart! 5-10 mins is
better than nothing.
 Interval training: short period of hard work followed by longer period of rest, and repeat
several times
 You need oxygen to burn fat, and you born more calories and fat when you work
your body harder, best of both worlds!

15. YOU KNOW YOUR BODY BEST
 Listen to your body
 If it says I am hungry, EAT! But eat well.
 Everybody is different
 Although you and your friends goal might be the same, doesn’t mean that the
same road will work for both of you. Find what works for you.
 Challenge yourself
 Used to play sports? Do a 5k
 Ask a friend who is a gym enthusiast to workout with you
 Know the difference between pain and true soreness
 Be confident, don’t compare
 Although someone else might look the way you want, you might be able to
balance better than them. You might be a better parent or friend. We are all
different and have different strengths, WHAT IS YOURS?

16. QUESTIONS?
Email me at
mxshrmn@mxftnss.com
Check out mxftnss.com