1. Personal Fitness
Lesson #4- Nutrition

2. The Essential Nutrients
Substances the body can’t make on its own or in an adequate amount, so one must get them from food for proper physiological function.

3. Carbohydrates
Main source of energy. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.
The healthiest sources of carbohydrates (complex carbohydrates)—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates (simple carbohydrates) include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

4. Protein Builds, maintains, and replaces the tissues in your body.
Protein comes from a variety of sources, including meat, milk, fish, soy, and eggs, as well as beans, legumes, and nut butters. When proteins are digested, they leave behind amino acids, which the human body needs.
Benefits of protein include:
Speeding recovery after exercise
Reducing muscle loss
Building lean muscle
Helping you maintain a healthy weight
Curbing hunger

5. Fat Provide energy, insulate, support and cushion the organs.
Types of Fat:
Saturated Fats
Raise your LDL ("bad") cholesterol level.
High LDL cholesterol puts you at risk for heart attack, stroke, and other major health problems.
Foods with a lot of saturated fats are animal products, such as butter, cheese, whole milk, ice cream, cream, and fatty meats.
Some vegetable oils, such as coconut, palm, and palm kernel oil, also contain saturated fats.
Unsaturated Fats
Eating unsaturated fats instead of saturated fats can help lower your LDL cholesterol.
There are two kinds of unsaturated fats:
1. Monounsaturated fats, which
include olive and canola oils.
2. Polyunsaturated fats, which include
sunflower, corn, and soy oil.

6. Water
Makes up approximately 60% of body weight; transports chemicals; regulates temperature; removes waste products.
We're constantly losing water from our bodies, primarily via urine and sweat. The health authorities commonly recommend eight 8-ounce glasses per day.

7. Vitamins
A group of substances that are needed for normal cell function, growth, and development.
Thirteen essential vitamins help boost your immunity, strengthen your bones, heal wounds, bolster your eyesight and assist you in obtaining energy from food- among multiple other functions. Without adequate vitamin intake, you may feel lethargic, be vulnerable to infection and develop other serious complications that can endanger your health and life.

8. Minerals
Important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.

9. Fiber
Non-digestible part of plant foods that promotes a healthy digestive system, helps us maintain a healthy body weight, and helps prevent some diseases.
There are two different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases.
•Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
•Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

10. What is a calorie?
A heat unit referring to the energy available in food and the energy used by body activities.

11. How many calories are stored in 1 lb. of body fat?
One pound of body fat stores
3,500 calories.

12. Are all calories equal? NO!!!!
It is true that all “calories” have the same amount of energy. One dietary Calorie contains 4184 Joules of energy. In that respect, a calorie IS a calorie.
The human body is a highly complex biochemical system with elaborate processes that regulate energy balance.
Different foods go through different biochemical pathways, some of which are inefficient and cause energy (calories) to be lost as heat.
Even more important is the fact that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior.
The foods we eat can have a huge impact on the biological processes that govern when, what and how much we eat.
So, not all calories are equal. Think cotton candy vs apple….

14. What is energy balance?
Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity.
What you eat and drink is ENERGY IN.
What you burn through physical activity is ENERGY OUT.

15. What does it mean if your energy balance is equal?
The amount of calories you eat in a day equals the amount of calories you use (burn) in a day, resulting in a healthy metabolism and aiding in weight control.

16. What happens if your energy balance is tipped so that you are consuming more than you are using?
Leads to weight gain and an
increase in fat stores.

17. Perfect Balance all the time?
Your ENERGY IN and OUT don't have to balance every day. It's having a balance over time that will help you stay at a healthy weight for the long term.

18. Watch your S’s…
Sodium- an essential mineral for the human body. The most common form of sodium is table salt (sodium chloride). Most of the sodium Americans consume comes from processed food rather than salt added while cooking.
Sugar- a simple, edible, crystalline carbohydrate. The main types of sugar are sucrose, lactose and fructose. Unfortunately, there are many foods (processed) with added sugars, causing major health concerns.

19. How do I watch my S’s?
Read nutrition labels. Men should have no more than grams of added sugars; women 25 grams. And both men and women should attempt to consume no more than 1,500 milligrams of sodium per day.

22. Conclusion
A diet consisting of the essential nutrients, coupled with limiting sodium and sugar is definitely the way to go.
Being aware of your own energy balance is important in maintaining optimal health.