1. NUTRITION Essential Nutrients Carbohydrates Fat Protein Vitamins
Minerals
Water
Provide Energy
Facilitate energy use, growth, repair and reproduction
Replace fluids in cells and tissues

3. NUTRITION Calories = measure of the energy content foods provide.
1 Calorie (Cal.) = 1 kilocalorie
= 1,000 calories
1 calorie (lowercase c) can raise 1 gram of water 1 degree Celsius
1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius

4. PROTEINS Proteins: Abt. ½ of non-water body weight repair, build cells
structure
cell and body functions
antibodies, enzymes, hormones
transport CO2, O2, nutrients
1 gram = 4 Calories
10-12% of daily calories

5. PROTEINS Amino Acids = building blocks Essential = 9 amino acids
Non-essential = 11 amino acids
Complete protein = 20 amino acids =
9 Essential + 11 Non-essential

6. PROTEINS Complete proteins all 9 essential amino acids animal products
Incomplete proteins
lack some of the 9 essential amino acids
plant products .

7. PROTEINS Group Daily protein requirements (g/kg body weight)
Most adults
Recreational athletes
Elite athletes in training
0.8 g/kg
g/kg
1.2 – 1.6 g/kg

8. PROTEINS
What’s the deal with High Protein Diets?
Ketone Bodies

9. CARBOHYDRATES Carbohydrates (CHO) Energy 45-65% of calories
1 gram = 4 Calories

10. Simple VS. Complex Simple carbohydrates (sugars) Complex carbohydrates
Glucose and glycogen
Direct energy source
Protein sparing effect
Complex carbohydrates
source of vitamins and minerals,
“time release” energy source,
fiber

12. Fiber Insoluble Fiber – absorbs water aids digestion Soluble Fiber
gel-like
paces the absorption of carbohydrates
25-30 grams of fiber a day recommended

13. FATS Fats Energy - supply and store Insulation
Cell function and structure
20-30% of Calories
(20% unsaturated)
(10% saturated)
1 gram = 9 Calories
1 pound of fat = 3500 Calories

14. FATS Fats = lipids=fats and oils Triglyceride = Saturated:
Unsaturated:
a. Polyunsaturated
b. Monounsaturated

15. Trans-Fatty Acids
Trans-fatty acid
Hydrogenation

16. FATS = essential
Omega 6 = linoleic
Omega 3 = linolenic

17. Vitamins metabolic function. A,D,E, and K are fat soluble
B and C are water soluble.
best from food. .

18. Minerals enzyme function Macro = major
calcium, sodium, potassium, magnesium, chloride
Micro = trace
iron, zinc, copper, selenium, fluoride, chromium
Sodium
2400 mg a day recommended
mg typical,

19. NUTRITIONAL BALANCE

20. NUTRITION TYPICAL vs.RECOMMENDED

22. FOOD LABELS

23. Energy Balance Equation
Caloric Intake from Fats,
Carbohydrate, Protein,
Caloric Expenditure
BMR 60-75%
Thermogenesis 10-30%
Physical Activity 15-30%
N.E.A.T.

24. BASEL METABOLIC RATE = BMR
HAMWI EQUATION:
Women 100 Calories for first 5 feet and 5 Calories for each inch over % feet.
Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet.

25. IDEAL BODY WEIGHT
% total body weight minus % fat weight = % fat-free weight
Example:
Male college student 185lbs. and 25% body fat. He wants to be at 10% body fat
75% times 185 lbs. = lbs. of fat free weight
138.8 ÷ .90 = lbs.

26. CALORIC TRICKS Water not sugar drinks
Whole foods – fresh vegetables and fruits
Nutrient Dense Foods – ¼ pounder w/ cheese vs. 6 inch turkey sub.
High volume, Low Calorie Foods –high water and fiber content soups, fruit, vegetables
High fiber foods – brown rice, whole grain breads
Limit fried foods
Limit added simple sugars

27. Nutrition and Fitness  Complex Carbohydrates provide energy
 Protein (lean natural sources)
Repair tissues
 Fats (saturated) ( essential fats)
Vitamins and minerals
best from natural sources
Water
energy and electrolyte drinks unnecessary

28. DAILY CALORIC NEED BMR = 60-75% of total Calories MyPlate.gov
Activity Level
Description
Calories per Pound
Very sedentary
Restricted movement 13
Sedentary
Light work or office job 14
Moderate activity
Moderate activity and weekend recreation 15
Very physically active
Vigorous activity 3-4 X a week 16
Competitive athlete
Daily vigorous exercise
17-18