1. Nutrition
Smojver

2. Nutrients
The body needs the following essential nutrients in order to function properly
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water

3. Protein Body’s building block There are 4 calories per gram of protein
They are the bodies 3rd energy source
Most important role is the bodies growth & repair of tissues
General Rule for consumption for gaining strength:
1 gram of protein for every 2 pounds of body weight

4. Carbohydrates Your bodies 1st source for energy
There are 4 calories in per gram of carbohydrates
Essential for athletic activity
Best to look for whole grain

5. Fats Are needed for proper body functioning Bodies 2nd fuel source
There are 9 calories per gram of fat
Saturated vs Unsaturated

6. Fats Unsaturated ☺ Saturated ☹ Preferred source of fat
Still high in calories
Use in moderation
Come from animals
Fried foods/baked goods
Trans fat
Must be on food label
Way to increase shelf life
This is what raises cholesterol
Increased risk for stroke/heart disease

7. Cholesterol
Naturally produced in the liver & also found in foods of animal origin
LDL vs. HDL
LDL: ☹ this is what contributes to plaque in arteries
Saturated/trans fat sources
HDL: ☺ helps remove LDL by taking it to the liver to be broken down
Levels can be controlled with diet & exercise

8. Minerals Come from plants, fruits, veggies, grains, animals
Disease can result from lack of minerals
Help with:
Bone & teeth formation
Strength & muscular development
Blood formation
Metabolism balance

9. Vitamins
Small amount needed for the growth and maintenance of the body
Needed for utilization & absorption of nutrients

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

11. Dietary Supplements Ex: Amino Acids, vitamins, nutrients, herbs
Used to replace apart of your diet
May be found in tablets, capsules, soft gels, gels, liquids, or powders
Not considered a “drug” so it is NOT regulated at all!

12. Food Pyramid

13. Food Pyramid A guide to help eat balanced nutritional meals
Contains 6 different food groups & a measure of Physical Activity
Serving size will depend on age, sex, and activity levels

15. Grains ~ 6 oz a day ½ of those oz should be whole grain
1 slice bread or ½ cup of cooked rice, pasta, cereal = 1 oz.

16. Vegetables 2 ½ - 3 cups The darker, the better nutrients
Russet vs Sweet Potato
1 cup of raw/cooked veggies = 1 cup
2 cups of leafy greens (spinach/kale) = 1 cup

17. Fruits 1 ½ - 2 cups Contain sugar, eat in moderation
1 cup of fruit/fruit juice = 1 cup
½ cup of dried fruit = 1 cup

18. Oils 5-6 teaspoons Fats that are liquid at room temperature
Vegetable oils with low saturated & trans fat levels are best

19. Dairy 3 cups Liquid & solid products 1 cup of milk/yogurt = 1 cup
1 ½ oz of cheese = 1 cup
Choose fat free/low fat milk

20. Proteins
5-6 ounces
Meat, poultry, fish, beans or peas, eggs, nuts and seeds
Try to eat leanest meats possible
1 oz of meat, poulty, fish = 1 oz
½ cup cooked beans = 1 oz
1 egg/1 tbl peanut butter = 1 oz