Nutrition

The body needs the following essential nutrients to function properly: Protein Carbohydrates Fats Vitamins Minerals Water

Protein Body’s building block There are 4 calories per gram of protein 3rd energy source Most important function is their role in the growth and repair of bodily tissue The general rule for protein consumption for strength gain is 1 gram of protein for every two pounds of body weight

There are 4 calories in one gram of carbohydrate Carbohydrates The body’s 1st energy source There are 4 calories in one gram of carbohydrate They are essential for athletic activity Best type is whole grain Found In???

Fats Fat is needed for proper body functioning 1g = 9 calories They are the 2nd fuel source in the body 1g = 9 calories = Saturated Fats = Unsaturated Fats

Unsaturated Fats Saturated Fats Trans Fats - The preferred fat - Still high in calories! - Use in Moderation! Saturated Fats - Comes from Animals 7-10% of Calories From sat. fats Trans Fats - Must be on Food Label

Protein Body’s building block There are 4 calories per gram of protein 3rd energy source Most important function is their role in the growth and repair of bodily tissue The general rule for protein consumption for strength gain is 1 gram of protein for every two pounds of body weight

Cholesterol Naturally produced in liver & Eating foods of animal origin HDL- Good cholesterol LDL- Bad cholesterol There should be no more than 3 times the amount of LDL vs. HDL Can be controlled with diet and exercise!

Minerals Come from plants Only small amounts are needed Disease can result from a lack of minerals Minerals help with bone and teeth formation and strength, muscular development, blood formation, and water balance to name a few important functions.

Small amounts are needed for growth and maintenance of the body Vitamins Small amounts are needed for growth and maintenance of the body They are needed for the utilization and absorption of nutrients

Water You can live longer without food than water It is needed to dissolve waste, make up blood, control body temperature and carry nutrients You should drink 2 quarts daily (64 oz)!!!

What is it used to replace??? Examples: Amino Acids, vitamins, Dietary Supplements What is it used to replace??? It is used to replace a part of your diet! Examples: Amino Acids, vitamins, nutrients, and herbs. May be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powders Not considered a “drug” so it is NOT regulated at all!

Food Guide Pyramid A guide to help you eat balanced, nutritional meals 6 Groups + a Measure of Physical Activity Serving size now depends on age, sex and activity levels www.MyPyramid.gov

Eat at least 3 oz.’s of whole grains daily Comes from…

Vegetables 2 ½ - 3 cups a day ***The darker the veggie, the more nutrients it contains*** VS.

Fruits still have sugar, even though it is natural… 1 ½ - 2 cups a day Fruits still have sugar, even though it is natural… always eat in MODERATION!

Fats that are liquid at room temperature Oils Fats that are liquid at room temperature Vegetable oils with low saturated fat and trans fat levels are the best Limit to 5-6 teaspoons

Milk 3 cups is recommended Liquid and solid milk products are included here Includes milk, cheese, yogurt and milk based deserts like ice cream ***Best to eat fat free or low fat milk products***

When eating meats, try to eat the leanest meats possible Meats and Beans Only 5-6 oz.’s recommended Includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds. When eating meats, try to eat the leanest meats possible