March is National Nutrition Month!
MaxMuscle Sports Nutrition (www.maxmuscle.com) is the corporate nutrition sponsor for our non-profit, Fit & Healthy Schools. In 2008, my friend Corry Matthews (MaxMuscle Franchisee) and I wrote a nutrition curriculum for elementary, middle, and high school students that is taught by Certified Max Muscle Nutrition Specialists when they visit the schools. I thought I would share with you one of the lessons we teach to our middle school students in honor of celebrating National Nutrition Month.
Do you know what protein, carbohydrates, and fats are? They are called
macronutrients…macho what? Macronutrients are essential nutrients that provide calories
or energy. It is important that we get these nutrients in on a daily basis. Let’s break them
Carbohydrate - Carbohydrates are the body’s main source of fuel. Carbohydrates are
mainly found in starchy foods (like grain and potatoes), fruits, and vegetables. Other
foods like yogurt, milk, beans, nuts, seeds and cottage cheese contain carbohydrates, but
they also contain protein. According to the Dietary Reference Intakes published by the
USDA, 45% - 65% of calories should come from carbohydrates.
Protein – Protein is necessary for growth. Protein is made up of amino acids that build
strong muscles. Complete protein can be found in meats, poultry, protein powders and
fish. The USDA recommends that 10% - 35% of calories should come from protein.
Fat - Fat is found in meat, poultry, nuts, milk products, butters and margarines, and oils.
There are three main types of fat: saturated fat, unsaturated fat, and trans fat. Saturated fat
(found in foods like meat, butter, and cream) and trans fats (found in baked goods, snack
foods, fried foods) have been shown to increase the risk of heart
disease and should be avoided. Unsaturated or “Healthy” fats are
found in foods like olive oil, nuts, and canola oil. These fats
have been shown to decrease the risk of developing heart
disease. The USDA recommends that 20% - 35% of calories
should come from unsaturated fats.
This gives a short breakdown of what foods are comprised of. Many people go throughout their days not thinking of what they put into their bodies. This gives the students an idea of what they should be eating and how much of each macronutrient.
More nutrition lessons to follow this month! Stay tuned!!!
In health and love,