Physical Dimension
Physical Dimension
• FUEL
• MOVE
• RENEW
Nutrition for Energy Management
Nutrition can positively or negatively
impact each energy dimension.
• What to eat
• When to eat
• How to eat
• Meet physiological requirements
Need • Provide a significant amount of
Foods nutrients with a lower amount of total
calories
5
• Meet emotional, social, and
psychological needs
Want • Provide a greater number of calories
Foods without a significant amount of high-
quality nutrients
• High fat/high sugar foods
6
80/ 20 Rule
Need Food Want Food
• Meet physiological • Meet emotional, social, and
requirements psychological needs
• Provide a significant amount of • Provide a greater number of
nutrients with a lower amount calories without a significant
of total calories amount of high-quality nutrients
For every 4 handfuls of need foods, you can eat 1 handful of want foods
Eat Light and Eat Often
• Stabilizes blood glucose levels
• Improves metabolism
• Improves energy levels, brain function,
mood
• Controls cravings
• Decreases the likelihood of overeating
Eat Strategically • Maintains muscle mass
• Prevents excessive fat storage
8
Exercise 4
Supply vs. Demand
Draw your glucose demand on a typical day.
Draw your glucose supply on a typical day.
Decreased Supply Vs. Demand
Recommendations:
1 Eat every 3 hours +/- 1 hour
Never go more than 4 hours without
2 eating!
Increased Supply Vs. Demand
Recommendations:
Only eat the amount of food your body needs for
1 the next few hours!
2 Avoid overeating!
Sumo Wrestler
Diet
Break the Fast
Effects of caffeine:
Caffeinated Beverages
• Caffeine is a stimulant that can make you feel like you
have energy even in the absence of adequate glucose
• Caffeine will decrease your appetite and possibly
prevent you from eating when necessary
• When consuming caffeine, be sure to also eat
strategically to provide adequate glucose to cells
Eating And Exercising
01 Eat a small snack within 2 hours of
exercising (both before and after); this
i m p r o v e s e n e r g y, p e r f o r m a n c e a n d b o d y
02 composition
Don’t exercise on an empty
03 stomach
04
You can eat 2 minutes to 2
hours prior to exercise; what,
when and how much will depend
on each individual circumstance
Only eating 2 large meals per day
Meals: Breakfast, Lunch, Dinner
What to Eat
IDEA DESIGN Balance of
Sustainable energy: nutrients:
low glycemic physiological
needs
How Much to Eat
1 Protein: palm of hand/1 handful
2 Grains: 2 handfuls
3 Fruits/Vegetables: 2 handfuls
Exercise 5
Meal Exercise
Pick your most challenging meal.
Create a strategic meal.
Strategic Snacks Exercise 6
• Eat low-glycemic snacks for sustainable energy
• Bridge between meals
• Max 150 kcal per snack
• Include protein, fiber, and fat to make it lower glycemic
Examples:
• 1 yogurt
• 15 almonds or cashews
• ½ protein bar
• 1 large apple (a piece of fruit)
• 1 tablespoon of peanut butter
Tips for Eating Less
• Use smaller plates
• Eat slowly and chew each bite
• Fully engage while eating - no TV, email, work, car
• Periodically check-in with yourself to assess
satisfaction level
• Eat favorite foods first
Hunger Scale
Mindful Eating Exercise
